Healthy Diet

This Is the Blood Type Diet and It Work for Weight Loss

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Individualized nutrition – that is, evaluating a person, getting to know him and developing goals and changes in behavior in accordance with his individual lifestyle, medical history, etc. – is extremely important for achieving long-term changes in the state of health. General guidelines tend not to work as well (like diets!). Also, a lot of people want to have a plan that suits them and not Jane Doe or Joe Schmow in the future. That’s why I can (perhaps) see the initial appeal of a “blood group diet”, since it seems a little more specific for certain groups of people, depending on their blood type. However, I’m not sure if there is a science that supports the most common claims – health improvement and weight loss – related to nutrition. Let’s delve into the details.

WHAT IS A BLOOD GROUP DIET

The blood group diet, apparently, was developed and promoted in the 90s by a naturopath who wrote a popular book on this topic. He argued that people should follow certain dietary habits based on their blood type (A, B, AB and O), and the reason for this is both the genetic and the diet of our ancestors, who evolved to consume and thrive. (OK, I wonder, but how does he actually know?) Each blood group is given a name associated with the ancestor (for example, h.). “Nomad” or “hunter”) and a list of dietary rules. One group should avoid red meat, the other should avoid wheat and corn, but eat red meat, the other should not eat red beans and chicken, and the latter should not be cereals or legumes, but the diet is rich in animal protein. In general, these diets range from vegetarian to paleo diet. In addition, the theories of this diet are also based on the possible effect of lectins, proteins contained mainly in raw legumes, which negatively interact with the intestines and can cause the red blood cells of certain blood groups to stick together. Of course, this promises better health and often weight loss if you stick to a diet that corresponds to your blood type.

SCIENCE (OR LACK THEREOF)

Honestly, there are none. In 2013, a review of the available articles and studies was even conducted, and no evidence of the health benefits of a blood group-controlled diet was found. There is not a single study confirming the assertion of this diet, which simply shows that anyone can write or talk about diet or nutrition, and there is no evidence to support this. It should also be said that if diet or nutrition theory is very popular and supported by your favorite influencer on social media, it does not mean that they are legitimate or that the science is behind it. The theory about lectins can also be refuted quite easily, since the lectins contained in raw legumes end up in cooking.

WHAT YOU NEED TO DO TO PLACE

Some ideas of the “blood group diet” are not so bad, because they involve the consumption of more plants and less processed foods. And if compliance with these principles helped to achieve your health goals, by all means continue. But general tips on proper nutrition often include eating more plants and less processed foods, and this has nothing to do with your blood type. The real challenge is to integrate these general improvements into the diet in such a way that they fit into your individual life. example:

  • Cooking at home 3-4 times a week
  • Add green vegetables to your lunch
  • Start the “Fasting Monday”
  • Preparation of weekend meals for lunch on a weekday
  • Breakfast and lunch
  • Include a source of protein in breakfast
  • For dinner, add salad or fried vegetables
  • Snack with fruits and nuts
  • Eat regularly (don’t miss a single meal!)

All these are common goals that I work on with clients who are just starting out, but even they can be individualized depending on lifestyle, goals, likes and dislikes. This leads to permanent changes in healthy behavior.

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