As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry.
Read more about calcium and milk on The Nutrition Source. The U. One exception is the recent dietary and lifestyle change study from the Harvard School of Public Health, which found that people who increased their yogurt intake gained less weight; increases in milk and cheese intake, however, did not appear to promote weight loss or gain.
Read more about healthy drinks on The Nutrition Source. Like refined grains and potatoes, sugary beverages are high in rapidly-digested carbohydrate. See Carbohydrates and Weight , above. These findings on sugary drinks are alarming, given that children and adults are drinking ever-larger quantities of them: In the U.
The good news is that studies in children and adults have also shown that cutting back on sugary drinks can lead to weight loss. Read more on The Nutrition Source about the amount of sugar in soda, fruit juice, sports drinks, and energy drinks, and download the How Sweet Is It? Ounce for ounce, fruit juices-even those that are percent fruit juice, with no added sugar- are as high in sugar and calories as sugary sodas.
Read more about alcohol on The Nutrition Source. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol. They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain. Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food-U.
Following a Mediterranean-style diet, well-documented to protect against chronic disease, 53 appears to be promising for weight control, too. The traditional Mediterranean-style diet is higher in fat about 40 percent of calories than the typical American diet 34 percent of calories 54 , but most of the fat comes from olive oil and other plant sources. The diet is also rich in fruits, vegetables, nuts, beans, and fish.
A systematic review found that in most but not all studies, people who followed a Mediterranean-style diet had lower rates of obesity or more weight loss. There is some evidence that skipping breakfast increases the risk of weight gain and obesity, though the evidence is stronger in children, especially teens, than it is in adults. But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed.
Since the s, portion sizes have increased both for food eaten at home and for food eaten away from home, in adults and children. One study, for example, gave moviegoers containers of stale popcorn in either large or medium-sized buckets; people reported that they did not like the taste of the popcorn-and even so, those who received large containers ate about 30 percent more popcorn than those who received medium-sized containers. People who had higher fast-food-intake levels at the start of the study weighed an average of about 13 pounds more than people who had the lowest fast-food-intake levels.
They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome. Weight gain in adulthood is often gradual, about a pound a year 9 -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem.
Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society. Dietary fat is not a major determinant of body fat. Am J Med. The relationship between dietary fat and fatty acid intake and body weight, diabetes, and the metabolic syndrome. Ann Nutr Metab. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.
N Engl J Med. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. Obesity Silver Spring. Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9-y gain in waist circumference among 16 US men. Am J Clin Nutr.
Trans fatty acids and weight gain. Int J Obes Lond. Changes in diet and lifestyle and long-term weight gain in women and men. Nowadays, access to junk food is getting easier day by day. Your favourite burger and pizza is in fact just a call away. In this scenario, it becomes all the more difficult to keep obesity at bay. Obesity diet: Nowadays, access to junk food is getting easier day by day.
Sugary Foods Experts around the world have time and again reinforced the fact that sugary food does no good to the body. In fact, some of them also brand it as the worst part of modern diet. When consumed in excess sugar, it starts getting stored as fats and increases the body mass.
Excess fructose consumption causes insulin resistance and elevated insulin levels too. All of these factors combined ultimately results in obesity. BMI is body mass index, an index commonly used for classification of obesity. The excessive body fat increases the risk of serious health problems.
Some of the problems that obesity is often linked to are:. From children to adults, obesity sees no age and can affect anybody. Re-organising your kitchen, swapping the fat-laden unhealthy junk with nutrient-dense food is the best gift you can give to yourself.
Consultant Nutritionist Dr. Rupali Dutta gives out a few pointers that are a must to follow for a perfect obesity diet. Swap refined carb sources for whole grains. A whole grain is a grain of any cereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
A whole grain manages to retain all the nutrients that are processed in the refining. Stock up on whole grains like bajra, ragi, maize and jowar and use them often. Try red, black and brown rice instead of white rice. You can use these whole grains for breakfast porridges. Just like grains, whole dals are also a better bet than the washed dals. Help your child set specific goals and track progress.
Reward successes with praise and hugs. Tell your child that he or she is loved, special, and important. Children's feelings about themselves are often based on how they think their parents and other caregivers feel about them. Listen to your child's concerns about his or her weight. He or she needs support, understanding, and encouragement from caring adults. Clinical trials are research studies involving people of all ages.
Clinical trials look at safe and effective new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving quality of life.
Research involving children helps scientists. Find out more about clinical trials and children. Clinical trials that are currently open and are recruiting can be viewed at www. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.
Why should I be concerned? How can I help my child develop healthy habits? How can I help my child be more active? Where can I go for help? What should I look for in a weight-management program? How else can I help my child? What are clinical trials and what role do children play in research? Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity. If there ever were a magic bullet for good health, physical activity would be it.
There are a lot of ways to get moving. Choose activities you enjoy. For good health: 2. For weight control: 1 hour a day of moderate to vigorous activity. This activity can be pieced together from short bursts of 10 minutes or more. Key to these recommendations is that all activities should be age appropriate and fun, and keep kids moving and breathing at an increased rate.
Watching television TV can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. Try these tips for curbing exposure to TV and other screen media video games, recreational computer use, and similar pastimes :.
Here are some general recommendations for sleep duration. Source: National Sleep Foundation. Together with the help of their healthcare providers, women of childbearing age, pregnant women, and new mothers can take steps that could help improve their own health as well as the health of their children.
This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities.
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