Data reliably connects greater fruit and vegetable intake as part of a healthy diet with reduced risk of disease including coronary attack, elevated blood pressure, stroke , diabetes, depression and other forms of cancer. There is also evidence that diets that contain less than 10 percent of total fat calories can help reduce blood pressure , cholesterol and blood sugar levels. Several studies also show that vegan diets can typically help minimize the risk of heart failure, lower blood sugar rates, improve insulin sensitivity and reduce the risk of developing type 2 diabetes by up to 78 percent.
In addition, many high-quality studies note low-fat vegan diets being particularly successful for weight loss. The existing list of purported health advantages is still missing solid medical support. Let's say on average, the body needs 2, calories a day. To satisfy your needs you will need to eat about 6 lbs 3. The amount of food is greater than most people are used to. Many that fail to consume these vast amounts of food will have trouble fulfilling their dietary needs for calories and nutrients.
Although scientific research confirms the benefits of a low-fat diet, there is only insufficient evidence to support the cutoff point of 10 percent. That's how studies usually equate low-fat diets with American high-fat diets, which traditionally contain more than 30 percent of fat calories.
Even if it is seen that a very low-fat diet is safer than the traditional American diet, it doesn't mean a moderate-fat diet is bad. There is no evidence that consuming less than 10 percent of calories from fat is much more effective than eating a 15 per cent to 20 percent fat diet, for example. Moreover, there is no clear evidence that if you limit all protein and fat to less than 10 percent of your calories, you will gain health benefits.
Although ideally such low levels of protein and fat can be adequate to satisfy essential biological requirements, there are many benefits to eating more than the required acceptable amount of protein your body requires. Adding a bit extra protein to meals, for example, will help protect against hunger, minimize cravings and improve bone health. A bit of extra protein can also help maintain muscle mass, particularly after a weight loss cycle. Likewise, a little extra dietary fat can fend off hunger.
Additionally, dietary fats help the body consume fat-soluble vitamins more efficiently and are necessary to preserve healthy skin , hair and brain. And it may become worrisome to limit them too heavily.
Several studies indicate that while anyone may have low levels of vitamin B12, vegetarians and vegans, especially those who do not take any supplements, are at higher risk of deficiency.
Vitamin B12 plays essential functions in the synthesis of proteins, the production of red blood cells that bear oxygen and the health of the nervous system. Too little vitamin B12 can lead to anemia, damage to the nervous system, miscarriage, bone and cardiac disease. However, there could be no empirical evidence to support such claims. So anybody who thinks of following this diet should consider taking a supplement of vitamin B The present minimum daily consumption is 2.
I struggled to run a mile for the longest time. Before I knew it, I was able to run a 5k and soon after that I was running 5ks three to four times a week with ease. I was wintering in Mexico and I had access to an outdoor track that was exactly 1 kilometer around.
That has to be one of the most amazing experiences of my life. I literally went from 5k to 10k in a matter of weeks. People asked me all the time how I could eat so much fruit and be so thin. You definitely need to drop any baggage you might have about portion sizes, calorie restriction, or eating less. If your ultimate goal is weight loss, you need a diet that you can realistically stick to for life. I had to eat a LOT of fruit in a day in order to meet my calorie requirements. For example, on the high-fat raw diet, I could eat one whole avocado and get about or so calories.
I had to eat four large meals each day. Graham discusses this in his book in detail. He cites the fact that many animals, including our fellow primate cousins, eat large amounts of fruits and vegetables every day so eating more than just three small meals a day is not unusual at all.
When you spend your whole life believing that you have to east LESS in order to lose weight, it feels counter-intuitive to eat heaping portions while shedding pounds. It felt very weird in the beginning to eat an entire giant bowl of fruit salad at one meal. Eating fruit meals eventually started to feel normal and routine. The longer I ate this way, the more normal it became and I felt very satisfied, nourished and even balanced with a predominately fruit-based diet.
In fact, I felt the same way after eating a high-fat raw meal as I did eating a restaurant meal such as a veggie burger with fries.
I felt confident, inspired, and motivated. A huge concern with eating so much fruit is about potential problems with your teeth. Graham discusses this at length in his book and puts to rest many of the misconceptions about tooth decay and its potential link to sugars and fruit.
In fact, nuts and other fats can be equally as detrimental to your teeth. After a few days, and following the advice in Dr. I used it for over a month before I realized it and that whole time I had no problems with tooth sensitivity. Also, I made sure that I got plenty of minerals from leafy green and other vegetables.
I was pretty strict with my two large bunches of leafy greens per day rule. I also made sure I got outside in the sunshine as often as I could to soak up some vitamin D which is important for bone strength and tooth health. I specifically asked my dentist if he saw any evidence of excessive enamel erosion, or any signs of trouble. He shook his head and said that my teeth were perfectly fine. He says that the cause of blood sugar imbalance is not too much fruit in the diet but too much fat!
That was a big challenge when I was on the typical high-fat raw diet. I used to eat a lot of raw desserts which had an unhealthy combination of concentrated sweeteners like agave nectar and lots of nuts. I would end up eating lots of fat AND sugar together which is a health disaster waiting to happen. I used to drink a gallon or so every day, but I was drinking maybe half that, even on a hot summer day. I got plenty of distilled, nutrient-rich water from all the fruits and vegetables that I ate.
This felt especially true for low fat, raw vegans. I definitely noticed that my comfortable temperature range shifted. Graham does not advocate the use of supplements and superfoods in his book. After reading his thoughts on the subject and taking a good look at my nutrient intake, I agreed with him to a degree. Published by Rafid Nassir. But what exactly is it, and how does it work? What is the 80 10 10 Diet? What Foods Does it Include?
Grains and legumes are not totally prohibited but must be sprouted or soaked before consumption. Doughlas Graham, the main portion of the diet should consist of the following food groups: 1.
Soft greens : Spinach Lettuce Leafy greens. What Foods aren't Allowed? As you would expect, all sorts of processed foods are not welcomed either, but the list goes on and includes some common starchy foods, such as: Bread Rice Pasta Potatoes.
What are the Benefits of the 80 10 10 Diet? While there is not any conclusive research of the 80 10 10 diet, some studies [2] back up the claim that eating plenty of fresh produce comes does have some advantages, such as: Heart health - low-fat content may help reduce cholesterol and promote heart health [ 3 ] May help prevent and combat type 2 diabetes symptoms - Dr. Graham argues that overconsumption of fat is the real cause of blood sugar problems, including diabetes.
Some studies back up the claim that a low-fat vegan diet may help reduce insulin sensitivity [ 4 ] May help healthy digestion - raw foods are rich in both insoluble and soluble fiber that feeds the good bacteria in your gut, promoting healthy digestion. What About Protein? However, there are some ways to go about it while on a low-fat raw food diet: Soaking and sprouting of legumes, grains, nuts, and seeds starts the breakdown of their protein, making it more absorbable for the body Eating enough nuts and seeds - eating walnuts, sunflower, or pumpkin seeds is a great way to increase your protein intake Consuming sufficient amounts of non-sweet fruit and leafy greens - large and balanced portions of leafy greens can help you get all the protein your body needs If you are serious about implementing this food protocol, forget about supplements.
Is the 80 10 10 Diet Good for Athletes? May weaken muscles and bones - studies have shown that many raw foodists experience a lack of calcium and vitamin D, which can weaken the bones and muscle tissue. It may be nutritionally unbalanced - if not planned well, this type of meal plan can easily become unbalanced and fail to provide you with all essential vitamins and minerals. How to Get Started with the 80 10 10 Diet? Should You Try the 80 10 10 Diet? Rafid Nassir.
Read These Next. In contrast, raw foods are presented as detoxifying, easier to digest and most conducive to weight loss and optimal health. Here are a few examples. Other types of vegetables can also be consumed, including cabbage, celery, broccoli and cauliflower. People who follow this diet are meant to avoid cooked, high-fat and protein-rich foods.
These include meat, eggs and dairy. However, only a few are actually supported by science. For starters, its high carb content supposedly helps prevent eating disorders, fends off severe food cravings and improves symptoms including lethargy and weakness. On the other hand, its low content of protein and fat is said to offer protection against cancer, diabetes, organ failure, weak bones and heart disease. In addition, the diet recommends against cooked food with the aim of preventing chronic fatigue, hypothyroidism and arthritis.
The biggest advantage of the diet is that it encourages its followers to eat unprocessed fruits and vegetables. Research consistently links a higher consumption of fruits and vegetables, as part of a balanced diet, with a lower risk of illnesses including heart disease, high blood pressure, stroke, diabetes, dementia and certain types of cancer 1 , 2 , 3 , 4 , 5.
Moreover, several high-quality studies report that low-fat vegan diets are particularly effective for weight loss 6 , 8 , 10 , 16 , There is also no strong scientific evidence to support the remaining list of alleged health benefits. However, many health benefits are exaggerated and lack strong scientific evidence. You would need to eat around 6 lbs 3.
This volume of food is larger than most people are accustomed to. Those who struggle to eat such large volumes of food may have difficulty meeting their daily calorie and nutrient requirements. While these low protein and fat levels may theoretically be sufficient to meet basic biological needs, there are several advantages to consuming more than the minimum daily amount of protein your body requires.
For instance, adding a little more protein to meals can help guard against hunger, reduce cravings and promote bone health. A little extra protein can also help preserve muscle mass, especially during a period of weight loss 18 , 19 , 20 , Similarly, a little extra dietary fat may also fend off hunger In addition, dietary fats help your body absorb fat-soluble vitamins more easily and are required to keep your skin, hair and brain healthy.
Thus, restricting them too severely can become worrisome Several studies show that while anyone can have low vitamin B12 levels, vegetarians and vegans, especially those not taking any supplements , are at a higher risk of deficiency 24 , 25 , Vitamin B12 serves important roles in protein metabolism, the formation of oxygen-transporting red blood cells and the health of your nervous system
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