How to lose weight healthy

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  1. 24vita
  2. Health

Created: 03/17/2023, 06:30 am

Von: Juliane Gutman

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Would you like to lose weight? Then you should stay away from crash diets. It is better to rely on healthy slimming diets that can make high blood pressure or even diabetes disappear.

1 / 7The Mediterranean diet is one of the weight loss concepts that nutritionists classify as particularly healthy. It is based on grain products, vegetables, legumes, fresh fruit and olive oil – all plant-based foods that contain a lot of fiber, phytochemicals and unsaturated fatty acids. “Other studies have also indicated that a plant-based diet improves various risk factors for CKD progression (CKD stands for chronic kidney disease), including high blood pressure, uremic toxins, inflammation, oxidative stress and blood phosphate levels. In this respect, we think that a healthy diet not only protects the heart and blood vessels, but also the kidneys,” the medical newspaper quotes Professor Jan C. Galle from Lüdenscheid, spokesman for the German Society for Nephrology. Many doctors recommend the Mediterranean diet for people with mild high blood pressure. Among other things, this has an antihypertensive effect. Drug therapy can be omitted in this case. © Marcos Castillo/Imago
Fork and knife and chopped vegetables are on a plate.
2 / 7Intermittent fasting also lets the kilos tumble in the long term and is considered a healthy diet. It is a form of intermittent fasting. The most popular variant is 16:8 interval fasting: you can eat for eight hours and fast for the remaining 16 hours. Chinese researchers came to the conclusion that many study participants with type 2 diabetes were able to either reduce the dose of their medication or stop taking it altogether after a three-month intermittent fasting regimen. Intermittent fasting also reduces the risk of heart attack, as German scientists have found out. © Sandra Roesch/Imago
Two people hold up shopping bags.
3 / 7Ever heard of clean eating? If you want to lose weight healthily, you can also consider this nutritional concept. Clean Eating means something like “clean nutrition”. She relies on unprocessed food without artificial additives. Natural, seasonal and regional products and ingredients are freshly prepared. Some advocates of the concept shop at organic and weekly markets or use a mobile vegetable box that is conveniently delivered to your home. Ready meals and fast food, on the other hand, are largely avoided. © Natalia Deriabina/Imago
Woman holds cake in both hands.
4 / 7Sugar is avoided as much as possible on the DASH diet. Red meat, salt and alcohol should also be the absolute exception on the menu. US nutrition experts have already found the DASH diet the healthiest diet eight times. DASH stands for “Dietary Approaches to Stop Hypertension”. The DASH diet was actually developed by medical professionals to treat high blood pressure, obesity, high cholesterol and diabetes. © Kantaruk Agnieszka/Imago
Man measures his waist circumference.
5 / 7Too much abdominal fat not only bothers one or the other carrier: It is also associated with the development of various diseases. The problem: inner abdominal fat is particularly metabolically active. This means that it forms hormones that also initiate inflammatory processes, promote high blood pressure and encourage insulin resistance. A “belly loop diet” is having an effect. Seven rules should be followed during the cure: move as often as possible in everyday life and do sports regularly, eat as much as you burn in the form of calories per day, eat little sugar, enough protein and don’t let cravings arise in the first place. You should also drink as little alcohol as possible. © Michael Bihlmayer/Imago
Lentil stew in a bowl
6 / 7Dietary fiber has a life-prolonging effect, according to the result of a large-scale study. The analysis by a team of researchers led by Andrew Reynolds from the Department of Medicine at the University of Otago in New Zealand showed that the risk of death drops by up to 30 percent if you eat around 29 grams of fiber a day. According to the researchers, this diet rule would protect against cardiovascular diseases, type 2 diabetes and colon and breast cancer. Fiber is found in plant foods such as grains, vegetables, legumes such as lentils, fruit, nuts and seeds. © Rezeda Kostyleva/Imago
Woman reaches into the fridge and takes out grapes.
7 / 7Do you only eat when you’re hungry? This is a good sign because it shows that you have a good sense of what your body needs. The principle of intuitive nutrition can also support weight loss, according to clinical psychologist and health psychologist Cornelia Fiechtl, according to Business Insider. The principle is simple: you eat when you’re hungry and put the plate aside when you’re full – even if half of the main course is still on the plate. “You learn to feel from your stomach: am I hungry or not? When am I usually hungry? How hungry is it and what does my body need right now – something sweet, salty, warm or cold?” says Fiechtl. One of the challenges is distinguishing between hunger, appetite and cravings. Important prerequisite: Even as an intuitive eater, you should ensure a balanced diet and only rarely include stimulants such as alcohol on your menu. © LenorIv/Imago

Military diet, a week of cabbage soup or a week-long fast: there are a number of diets that can quickly shed pounds. But many crash diets also have a major disadvantage: They mean pure stress for the body and put a strain on the heart and circulatory system. Leaving out entire food groups and missing out on most of the calories you need each day causes your body to go into emergency mode. In the case of pre-existing conditions such as diabetes or heart disease, this can have life-threatening consequences.

In addition, after a crash diet, the yo-yo effect occurs more often: After a short-term success, the kilos soon show up on the scales again. Because nobody can and should maintain extreme eating habits in the long term. Because if you do without carbohydrates, protein or other important food groups or only eat them in very small amounts, you have to deal with deficiency symptoms such as Expect dizziness, weakness and difficulty concentrating.

Don’t miss anything: You can find everything to do with health in the regular newsletter from our partner 24vita.de.

Lose weight healthily: which patients benefit from healthy eating

On the other hand, those who focus on healthy weight loss prevent health problems – or can even treat them themselves. A healthy diet and the associated weight reduction have a positive effect on a number of diseases. In some cases, even drug therapy can be avoided through healthy weight control because the disease heals. A healthy diet has a positive influence on the following diseases and ailments:

  • high blood pressure
  • Elevated cholesterol level
  • Bad blood sugar levels
  • Diabetes mellitus
  • Diseases caused by inflammation such as rheumatism, endometriosis, inflammatory skin diseases such as neurodermatitis or histamine intolerance

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.

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