Researchers say you can improve your metabolic health by reducing only 300 calories a day from your diet.
They say that small calorie reduction can improve biomarkers for blood pressure, blood sugar and cholesterol.
Participants in a study lost an average of 16 pounds in two years by reducing their daily caloric intake by 300.
Nutrition experts point out that it is more important to focus on what type of food you are eating instead of calories in general.
You do not have to go on a crash diet to reduce the risk of heart disease, stroke and diabetes.

Reducing the caloric equivalent of a muffin or a slice of cheese pizza from your daily diet may be enough to improve biomarkers for metabolic syndrome, such as high blood pressure, high blood sugar, excess body fat around the waist and abnormal levels of cholesterol and triglycerides.

That is according to researchers at Duke University in North Carolina.

His CALERIE study led by Dr. William Kraus, director of clinical translation at the Duke Molecular Physiology Institute, compared biomarkers for metabolic syndrome between a group with a controlled normal calorie diet and a group of 143 study participants who accepted Reduce your daily caloric intake. consumption.

Throughout the two-year study, the reduced calorie group reduced their intake by an average of about 12 percent, approximately 300 calories. They lost an average of 16 pounds (mostly fat) in the process.

"Two years of moderate calorie restriction significantly reduced multiple cardiometabolic risk factors in non-obese young adults," the study concluded. "These findings suggest the potential for a substantial cardiovascular health advantage of practicing moderate calorie restriction in healthy young and middle-aged individuals, and offer a promise of long-term population health benefits.

Make better food choices
The current federal dietary guidelines of the US UU. They are a reliable source that the average adult woman should consume between 1,600 and 2,400 calories per day, while adult men should consume between 2,000 and 3,000 calories per day.

The ideal caloric intake varies according to age, sex, height, weight and level of physical activity.

The average daily caloric intake for Americans increased by 23 percent from 1970 to 2010, according to an analysis by the Pew Research Center.

In 2010, the average American consumed 2,481 calories per day, according to research.

"It is important to keep in mind that in our culture obsessed with diet," calorie-restricted diets "are often considered somewhat lower than 1,600 calories, sometimes as low as 1,000 to 1,200 calories per day," Rachel Fine, dietitian Registered and owner of To The Pointe Nutrition, a nutrition counseling firm in New York City, told Healthline. "To suggest health benefits by reducing a person's calorie intake by 300 calories, all the lifestyle factors of the person must be taken into account."

Fine advises patients against "diet" on the grounds that self-denial causes people to fail.

He said a more effective strategy is to make healthier food choices by adding more minimally processed, nutrient-dense and plant-based foods, such as fresh produce, nuts, seeds and legumes.

"If the caloric reduction is applied to a diet that specifically exceeds the predetermined metabolic need determined by a medical professional, then health benefits related to specific reductions in cardiovascular risk factors may occur ...," Fine said.


What do the 300 calories look like?
If you are wondering what foods you could avoid to reduce 300 calories, here are some possibilities.

A ham and cheese croissant in Starbucks has 320 calories.

A regular cheeseburger at McDonald's reaches 300 calories.

There are about 200 calories in a small whole wheat cupcake.

A slice of cheese pizza can vary from 150 to 650 calories, depending on where you buy it.

A baked potato is quoted at 161 calories. Of course, that is without butter, sour cream or other toppings.

A small-sized bag of potato chips contains approximately 274 calories.

A small order of chips at McDonald's weighs about 230 calories.

A 4-inch-diameter chocolate chip cookie provides approximately 221 calories.

And a Snickers candy bar contains approximately 280 calories.

Written by Bob Curley on July 16, 2019 New

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