Healthy eating is too complicated for most diets. We understand that food is delicious and alluring. However, total abstinence isn't always the best place to start. Rather, it's realizing that you can eat nearly anything as long as you don't overindulge.
Over 17,000 participants in a 10-year study discovered a number of beneficial behaviors that lead to increased muscle mass, decreased body fat, and improved general health. It may surprise you to learn that none of the habits need to be totally avoided.
The study identifies three dietary practices that can improve body composition and long-term health while giving you a greater sense of control over your food.
10%: Limiting consumption of saturated fat to less than 10% of daily caloric intake. This is linked to better cardiometabolic health and a decreased body fat percentage.
10%: Restricting consumption of added sugar to less than 10% of daily caloric intake. Individuals who consumed less sugar had lower visceral fat (the harmful fat that surrounds organs) and improved insulin sensitivity.
25 grams: Consuming a minimum of 25 grams of fiber each day. Even in people with a genetic tendency to obesity, a higher fiber consumption was associated with a lower body fat percentage and a healthier weight.
Perhaps the best place to start is with the final piece of advice. Even among people who are genetically prone to gaining weight, the researchers discovered that those who consume at least 25 grams of fiber per day have a 20 percent decreased chance of obesity.
If you want to improve your body composition and live a longer life, the best diet plan is one that doesn't make eating too complicated or require you to follow a set diet. Rather, look for items that let you:
• Select nuts, healthy fats, and lean protein sources.
• To reduce your intake of added sugar, choose whole foods over highly processed ones.
• Increase your intake of foods high in fiber, such as fruits, vegetables, whole grains, and legumes.
Final Thoughts
Embarking on a diet plan doesn’t have to be overwhelming or restrictive. By choosing a plan that is simple, flexible, and sustainable, you set yourself up for long-term success. The key is to focus on balanced nutrition, portion control, and consistency rather than drastic changes that are hard to maintain.
Remember, small, gradual improvements in your eating habits can lead to significant results over time. Whether your goal is weight loss, improved energy, or better overall health, sticking to a diet plan that fits your lifestyle will make the journey enjoyable and rewarding.
Stay committed, be patient, and celebrate your progress along the way. A healthy diet isn’t just about what you eat—it’s about creating habits that nourish your body and mind for a lifetime.
References:
Livingstone, K. M., Milte, C., Bowe, S. J., Duckham, R. L., Ward, J., Keske, M. A., McEvoy, M., Brayner, B., & Abbott, G. (2022). Associations between three diet quality indices, genetic risk and body composition: A prospective cohort study. Clinical nutrition (Edinburgh, Scotland), 41(9), 1942–1949. https://doi.org/10.1016/j.clnu.2022.07.005
Michael R. Grigsby, a news editor for LCTI, LLC, authored this article. Michael is interested in strength sports, bodybuilding, powerlifting, photography, and the outdoors. He is committed to providing factual and perceptive news coverage on various subjects. He enjoys interacting with readers and is always pleased to respond to inquiries. Please get in touch with Michael with any questions regarding this news story in the comment section below.
This article was written by Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, bodybuilding, and powerlifting. He provides accurate and insightful news reports on diverse topics. He loves connecting with readers and is always happy to answer any questions you may have.
DISCLAIMER
This article is not a substitute for professional medical advice, diagnosis, or treatment. It is purely for educational and informational purposes. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.
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