Secret of Getting Slim: Focus on Food Quality
Body weight experts also suggested to reduce sweet drinks, potatoes, grains and processed foods, such as white bread, white rice, and low fiber cereal.
At the same time, they are advised to eat more natural foods, like fruits and vegetables, whole grains, nuts, and yogurt, and avoid processed foods.
“These findings underline the importance of making wise food choices in preventing weight gain and obesity,” said Professor Frank Hu, a nutrition scientist at the Harvard School of Public Health in Boston, USA, according to the DailyMail.
“The idea is the assumption that there are no good or bad foods is a myth that is not true,” he said.
The findings, published in the New England Journal of Medicine, also showed that getting the right amount of sleep helps a person maintain a healthy weight.
Someone who sleeps six to eight hours have reduced weight compared to those who sleeps less than six or more than eight hours.
Professor Hu’s team analyzed the results of three large-scale studies of U.S. health care workers, the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study.
All three studies monitored the health of more than 100 thousand people to 20 years. All that is monitored is free of chronic disease and were not obese.
Every four years, participants gained an average increase of 3.35 lbs (1.5 kg), or nearly 17 lbs (7.7 kg) for 20 full years.
Increased daily servings of certain foods is associated with the largest amount of weight gain per four years. They also eat potato chips add 1.69 lbs (0.76 kg) of extra weight and sweet drinks adds one pound (0.45 kg).
Some of the foods associated with weight loss when its consumption increased. Among these include nuts (minus 0.57 lbs = 0:26 kg per four years), vegetables (minus 0.22 lbs = 0.1 kg), grains (minus 0.37 lbs = 0.17 kg), and fruits (minus 0.49 lbs = 0.22 kg).
Physical activity also reduces weight, while the consumption of alcohol gains weight at 0.41 lbs = 0.19 kg per drink per day.
One of the authors, Dr. Dariush Mozaffarian, also fromthe Harvard School of Public Health, said, “Averagely adults adds 1 pound (0.45 kg) per year.”
“Because the weight gain is very gradual and occurs over many years, it is difficult for scientists and for individuals themselves to understand certain factors that may be responsible for the increase. Small changes to diet and lifestyle can make a big difference- -for good or bad, “he added.