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“The DASH diet is very similar in concept to the Mediterranean diet but has an emphasis on low sodium intake for heart health, striving for the daily recommended intake of 1500-2300 mg of sodium ...
According to research, a moderate-fat diet that includes getting 20% to 30% of energy from fat sources can help you lose weight because you're more likely to stick with a diet that's not overly ...
Daily Totals: 1,524 calories, 50g fat, 99g protein, 183g carbohydrate, 36g fiber, 2,107mg sodium. Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Low-fat diets have been promoted for the prevention of heart disease. Lowering fat intake from 35 to 40% of total calories to 15-20% of total calories has been shown to decrease total and LDL cholesterol by 10 to 20%; however, most of this decrease is due to a reduction in saturated fat intake. [5]
Those with the highest fiber intake experienced an average weight loss of 3.28 kg (7.2 lbs), highlighting the positive impact of fiber-rich foods on body weight.
The majority of guidelines agree that a calorie deficit, particularly 500-750 kcal daily, can be recommended to those who want to lose weight. [5] [12] A moderate decrease in caloric intake will lead to a slow weight loss, which is often more beneficial than a rapid weight loss for long term weight management. [8]
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