6 Foods to Avoid
There are many complicated diets around these days with long lists of foods to avoid. Many of them produce good results in terms of weight loss and other health outcomes. However, many people find them too restrictive to follow in the long term so end up giving up after a few months. This is where the 1,2,3 diet comes in. The researchers decided to test the effects of a 2 year diet that excludes only 6 foods that are implicated in weight gain. The people following the diet were given minimal professional contact during the 2 year study so that the results could be more legitimately extrapolated to the general population.
The mean age of the participants was 50 and they had a mean body mass index of 30.5 kg/m². Thirty nine percent had type 2 diabetes.
The diet excludes these 6 foods:
- Vegetable oils such as refined sunflower oil.
- Processed meat such as ham, salami and bacon.
- Sugary drinks
The average weight loss was just under 5.5kg or 12lbs. For most this was more than 5% of their starting weight. The diabetics showed improvements in their HbA levels, indicating a reduction in blood glucose levels, without any alteration in their medications.
Who Can Benefit?
Although there may be diets which provide more dramatic results this simple diet shows that cutting out a handful of foods can create good outcomes. With a bit of extra advice around what should be eaten and the benefits of exercise the results could be even more positive.
1. Courie R. et al. Weight outcome after 2 years of a diet that excludes six processed foods: exploratory study of the “1,2,3 diet” in a moderately obese population. 12 July 2018 Vol.11, p 345-355