Weight Loss benefits of fruits and vegetables to achieve a mystical “Negative Energy Balance”
by Dr Jacques Lubbe PhD
A negative energy balance is a mystical state where one’s body exerts more energy than it takes in, and is the Holy Grail in weight loss. In theory, it’s very easy to eat less and exercise more.
Yet, it’s possible to get closer to meeting this challenge by making small manageable adjustments to your lifestyle. For a start, eat food low in energy. Remember how your mother told you to eat all your vegetables and more fruit? There’s a lot of value in that advice, for there are more than 100 beneficial vitamins, minerals, fiber and other dietary components found in certain fruits and vegetables. These photochemical and other potential anti-carcinogenic compounds include chemicals called terpenes which produce: a) enzymes that deactivate carcinogens (chemicals that cause cancer) b) dietary fiber which binds and dilutes carcinogenic substances and help speed the transit time of carcinogens through the GI tract c) Vitamin C and E which act as strong antioxidants protecting unsaturated fatty acids in cell membranes from oxidation d) folic acid which helps maintain the normal expression of genes e) potassium which helps maintain normal blood pressure e) selenium which is a cofactor for glutathione peroxidase (an enzyme that protects against oxidative tissue damage). Health benefits of diets high in fruit and vegetables result in a definite reduction in the incidence of cancer. A report by the World Cancer Research Fund and the American Institute for Cancer Research estimate that diets high in vegetables and fruits could prevent at least 20 % of all cancers. What’s more, diets high in fruit and vegetables can have a protective effect against death from coronary disease and in cases, can even reverse heart disease without the use of medicines. Fruit and vegetables can also reduce the risk of stroke by more than 25 %. In addition to their undisputed health benefits, research shows that the greater the intake of fiber from vegetables and fruits, vitamin C, B6 ß-carotene, and folic acid, the greater the weight-loss after a 6 month period. A 100g increase in fruit and vegetable intake can lead to a weight-loss of 300-500g over a 6 month period. Dark or yellow fruits and vegetables lead to even better results. Together with more daily physical activity, the intake of fruit and vegetables will tip the energy balance in your favor and do away with the need for tortuous diets and slimming regimes. To sum: following your mother’s advice will noticeably improve your state of health and likely save you a lot in medical bills.