health
Nutrition and diet
The famous diets that will help you lose weight - but can hurt the heart
To lose weight as fast as possible, lots of people go on a dramatic diet that can cause dangerous side effects.
These are 3 diets that can have such an effect on heart health, and one that will actually help strengthen it
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diet
Paleo
Ketogenic diet
Mediterranean diet
Walla!
health
Tuesday, 25 May 2021, 08:55
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If you go down a lot and fast - you should be suspicious.
Illustration of weight (Photo: Giphy)
Maintaining a healthy body weight is seemingly a pretty simple equation - eat more and gain weight, eat less and lose weight.
But in practice, for most of us it is a real struggle because the process is not based on logic and mathematics, but on dealing with deep emotional mechanisms that drive our eating habits.
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Instead of treating the problem from the root and developing a healthier relationship with food, many are looking for a "magic solution" that will allow you to lose weight as quickly and easily as possible.
This is why new diets that are being advertised all the time, especially if celebs are experimenting with them, are becoming a global hit.
Some of them can indeed help you lose weight - but come with a price tag that is important to know.
One of the heaviest prices that can be paid for a shapely figure is a heart injury.
That's why it's important to know the diets that may work for you - but not sure you will want to try:
Paleo diet
The "ancient human diet," or as it is more commonly known as paleo, is based on everything our forefathers used to hunt and gather their food - meat, fish, nuts, seeds, vegetables and fruits.
In such a diet you will not find dairy products, processed foods or white sugar.
ancient.
Meat on the fire (Photo: Giphy)
In fact, one of the promises of this diet is to improve heart health and one can certainly understand why.
We know that simple sugar, processed foods and preservatives are harmful to the heart - so logic says that getting rid of these ingredients forever will only benefit him.
A study on the subject even reinforced this claim, but it was conducted on a small group of only nine subjects, whose habits before its onset were much worse anyway.
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Newer studies, such as the one published in 2019 in the European Journal of Nutrition, have found that the opposite is true.
This study, which joins further evidence on the subject, found in the blood of people who adhered to this diet a higher rate of a compound called Trimethylamine N-oxide (TMAO) which is produced in the gut and increases the risk of heart disease.
The researchers, who join other experts calling for finding alternatives to the trendy diet, noted in the study that "many people believe that a paleo diet is beneficial to health, but our research suggests that this regimen may well adversely affect heart health."
Catogenic diet (keto)
A ketogenic diet is considered by many to be one of the most extreme changes that can be made in a diet to lose weight.
It is based on a menu that includes about 70 percent of fats, 25 percent of protein and only 5 percent of carbohydrates.
Some fat with your protein?
Eggs and bacon (Photo: Giphy)
Some studies conducted on the method state that it may produce positive effects on the body.
One study, for example, found that it could, in a way that may seem strange to some people, have a positive effect on good (HDL) and bad (LDL) cholesterol in the body, which in turn contributes to heart health.
However, another study, conducted on diabetics, suggests the exact opposite - that is, such a diet may produce sudden increases in the bad cholesterol rate and increase the risk of heart problems.
Well, these contradictory studies are confusing and make it difficult to formulate an unequivocal insight, but what can be stated is that such a restrictive and rigid menu simply can not hold for long.
And there is widespread agreement on this in research on the subject.
Experts explain that people who have tried this diet and failed, are more likely to consume more unhealthy foods in the long run and actually harm heart health and other vital organs.
The good news: There is also a sane version of this diet
Whole 30
This diet, which for a time was one of the most common hashtags on Instagram, actually started as a challenge designed to help people improve their health and lose weight.
On paper, her intentions are good - she calls for choosing fresh foods, preparing food at home and reducing the consumption of processed and industrialized foods.
In practice, it has been ranked in several important sources of information as one of the worst and most dangerous diets of recent years.
Not everything "natural" can be eaten without restriction.
Watermelon (Photo: Giphy)
The reason for this consists of combining the reasons we have already talked about in the context of the other diets. This diet in advance is meant to be a fashionable challenge and not a long-term plan for improving nutrition. Therefore, once people complete the challenge, experts say they will usually reward themselves by eating more harmful foods.
And in the more specific context of heart health, it is important to understand that a menu that includes only natural and fresh foods - may actually prevent you from getting the ingredients needed to protect it. For example, such a menu calls for a reduction in the consumption of legumes and dairy products, including yogurts and low-fat products. These foods contain vitamins, good fats and minerals that not only help improve heart health - but also help reduce the risk of Alzheimer's and diabetes.
In addition, to compensate for the decrease in sugar intake, many people will eat a lot of fruit in this diet - something that may seem healthy, but may also raise blood sugar levels and endanger the heart in high doses.
And what diet will actually help maintain the heart?
If you too have been looking for a common denominator among all the diets that are harmful to the heart (and also to other systems in the body), you have probably noticed that all three are considered very extreme.
The way to improve heart health is not to take whole groups of foods out of our lives, or to perform intense challenges that will completely change the way we eat - but to find the balance that will allow us to have all the essential nutrients for our functioning and also persevere in diet over time.
This is why the Mediterranean diet has been considered by many experts in recent years as the healthiest menu for heart health and a host of other vital processes in our body.
In this menu, instead of saying what is not - say what is.
Another point for the local diet.
Pita salad (Photo: Giphy)
In this diet, the aim is to increase the consumption of fruits, vegetables, whole grains, legumes, fish and chicken.
She does not call for avoiding red meat and dairy products - but does recommend minimizing them as much as possible.
In addition, such a menu is encouraged to drink red wine known for its health benefits - but again, to a degree of course.
A comparative review (meta-analysis) published in the prestigious British Medical Journal and examining a series of studies conducted on this diet, found that it may reduce the risk of heart disease, cancer and Alzheimer's by about 10 percent.
This is further proof that challenges and trends do work well on social media - but when you really want to improve your health, you should learn from those who manage to maintain positive habits for a lifetime.
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