Diets that are Scientifically Supported

There are numerous diet plans out there; some work while others are unproven. If you are looking to shade some weight, you have got plenty of options, but if you want to use diet to curb a health problem, the choices narrow significantly. Only a few are scientifically proven for providing health benefits like preventing acid reflex and regulating blood pressure.

In this article, I am going to walk you through diets that are backed by extensive research and evidence. Most of these diets emphasize on eating plant-based foods as well as health fats for maximum benefits while lowering the risk of heart disease. These diets include Mediterranean, GERD, and Paleo, just to mention a few.

Without further ado, let’s get started.

Mediterranean Diet

The Mediterranean diet is majorly based on foods from the Mediterranean region including Greece and Italy. This diet is deigned to low cardiovascular disease but many researches have shown that it can also be used in weight loss.

Experts noticed that people in the Mediterranean regions experienced lower rates of heart disease and figured that it had something to do with what they and don’t eat. The main features of a Mediterranean diet include the following:

  • Plant based foods are used as the primary source of daily calories, including fruits, whole grains, vegetables, and legumes such as peas, lentils, and beans, with focus on fresh and less processed foods to reserve nutrients. The main source of fat calorie is olive oil as studies have found that extra-virgin olive oil can possess useful ingredient that other oils tend to lose during processing.
  • Low to moderate consumption of cheese and yogurt
  • Minimal consumption of red meat with moderate quantity of poultry and fish as sources of animal based proteins.
  • Small quantities of sweets, occasionally consumed; fresh fruit alongside meals rather than deserts.
  • Low to moderate consumption of wine with meals

One of the most prominent studies on the Mediterranean diet is the PREDI-MED, which was done on about 7,500 in Spain between the age of 55 and 80 years. The research found that the control group had 30% less risk of developing heart attack.

Mediterranean diet also encourages eating a lot of anti-oxidants, which helps reduce oxidative stress and inflammation by counteracting free radicals.

Candida Diet

This diet is designed with anti-inflammatory characteristics that help enhance healthy gut by removing foods that nourish Candida. This diet cleanses the boy from any toxins, and promotes the health of the gut while boosting immune system.

This diet comprises of:

  • Healthy fats
  • Low-sugar fruit
  • High-quality
  • Probiotics
  • Non-starchy vegetables

Candida diet works by starving the candida by reducing the intake of sugary junk food.  A study in 2017 found that high levels of glucose can enhance the overgrowth of candida. The same study also found that fructose inhibits the growth of candida in the mouth, meaning fruits with low or moderate levels of glycemic should be consumed daily.

Other studies have also shown that dairy products with high lactose and refined sugars reduce the pH levels along the digestive tract, which increase promotes the growth of yeast. High consumption of sugar enables candida to attach itself to the cells in the mouth, whilst xylitol produces the opposite effect, making it difficult for the bacteria to bind to mouth cells.

Other studies also provided enough evidence that lead to the assumption that removing sugar from diet can inhibit the growth of candida.

Candida diet gets rid of gluten as it also causes a reaction that can destroy the walls of the small intestines. This might explain the imbalance of gut microbiota for gluten intolerance individuals or people with celiac disease.

GERD Diet

When acid reflux is not treated, it usually progress into a gastroesophageal reflux disease or GERD, and diet has something to do with it.

Gerd diet enhances healthy habits that help reduce Gerd symptoms, and is usually comprises a range of balanced micro and macronutrients as well as healthy foods that help lose and maintain weight.

Understanding these types of foods help avoid eating foods that aggravate heartburn. The healthy tips promoted by GERD diet includes:

  • Avoid lying down after eating
  • Avoid eating 2 or 3 hours to bedtime
  • Eat small portions
  • Use smaller plates
  • Avoid fast food
  • Elevate the head of your bed for up to 8 inches
  • Avoid fitting clothes

There are a number of studies that have shown that increasing fiber intake can lead to reduced heartburn incidences as well reduce the frequency of acid reflux.

Paleo Diet

This is pretty popular diet especially with people looking to lose weight and improve their health in general. Today, paleo is the most popular diet in the world.

Paleo diet focuses on unprocessed foods similar to those used during the Paleolithic times, thus the name.

Final Thoughts

Thousands of diets exist today and it can be challenging to find a single one that suits your needs. However, it is refreshing to know that some of these diets are backed by research, so, when looking for diet that can boost your overall health and help you lose weight, make sure you find the one that is supported by science.

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