Tuesday , September 21 2021

Here’s how eating a plant-based diet can improve your metabolism – fitness

A study published in the YAMA network by researchers from the Committee of Physicians for Responsible Medicine claims that a plant-based diet can improve cardiovascular risk factors in overweight people and boost the metabolic rate leading to faster weight loss. .

The researchers randomly assigned overweight participants who had no history of diabetes to a 1: 1 ratio.

Participants in the intervention group were asked to follow a low-fat, plant-based diet based on fruits, vegetables, whole grains and legumes, with no calorie restriction for 16 weeks.

No group was made to change their diet, exercise or medication routine unless instructed to do so by their personal physicians.

The researchers used indirect calorimetry to measure how many calories participants burned after a standardized meal at both the beginning and end of the study.

The plant-based group increased calorie burning after a meal by 18.7 percent, on average, after 16 weeks. Burning after a meal in the control group did not change significantly.

The author of the study, Dr. Hana Kahleova, Director of Clinical Research of the Committee of Physicians,

“These findings are incredible for the 160 million Americans who struggle with obesity and obesity. “Over the years and decades, burning more calories after each meal can make a significant difference in weight management.”

In just 16 weeks, participants in the plant group lost 6.4 kg, on average, compared with a slight change in the control group. The group of plant origin also noticed significant decreases in fat mass and volume of visceral fat – the dangerous fat found around the internal organs.

The researchers also teamed up with researchers at Yale University, Keith Petersen, Ph.D. and erarald Schulman, Ph.D., to monitor intramicellular lipids and hepatocellular lipids – the accumulated fat in muscle and liver cells that participate in the liver. use magnetic resonance spectroscopy.

Those in the plant group reduced fat in liver and muscle cells by 34% and 10%, respectively, while the control group did not experience significant changes. The fat stored in these cells has been linked to insulin resistance and type 2 diabetes.

“When fat builds up in liver and muscle cells, it interferes with the ability of insulin to move glucose from the bloodstream and into cells,” adds Dr. Kaleova.

“After just 16 weeks on a low-fat, plant-based diet, study participants reduced the fat in their cells and reduced their chances of developing type 2 diabetes,” added Dr. Kaleova.

The study also offered new insights into the link between cell fat and insulin resistance. The plant-based group reduced fasting plasma insulin concentrations by 21.6 pmol / L, decreased insulin resistance, and increased insulin sensitivity — all positive results — until the control group observed significant changes.

The plant-based group also reduced total and LDL cholesterol by 19.3 mg / dL and 15.5 mg / dL, respectively, without significant changes in the control group.

“Not only did the plant group lose weight, but they experienced cardiometabolic improvements that would reduce the risk of type 2 diabetes, heart disease and other health problems,” said Dr. Kaleova.

“I plan to stay on this diet forever. “Not just 16 weeks, but a lifetime,” said study participant Sam T., who lost 34 pounds and improved his metabolism during the 16-week study.

As the study concluded, Sam continued with a plant-based diet, reached his goal and started running half marathons and marathons.

(This story was published by a wiring agency feed without any changes to the text. Only the title has changed.)

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