In recent decades, the global surge in obesity and overweight levels is increasing, and Switzerland is no exception. Over the past 30 years, the prevalence of obesity has doubled, with a significant increase in all age groups. In particular, the older demographic has seen a surge in obesity and overweight cases. Currently, 13.2% of Swiss men and 11% of women fall into the obesity category. This trend raises questions about the impact on public health and the potential for an increase in lifestyle-related diseases. Individuals with excess weight are at a higher risk of developing various lifestyle diseases, including type 2 diabetes, high blood pressure, diverse cancers, and coronary heart disease. (Swiss Federal Statistical Office, 2023)
These statistics are based on the Body Mass Index (BMI), a widely used metric where a BMI over 25 is considered overweight, and a BMI above 30 is deemed obese. However, it's crucial to approach BMI with a critical eye, as it may not always accurately reflect overall health due to factors such as age, sex, ethnicity, and muscle mass. Notably, BMI fails to distinguish between excess fat, muscle, or bone mass, and it provides no insight into the distribution of fat within the body (Nordqvist, 2022).
The Power of Plant-Based Diets
Complementing the Fasting-Mimicking Diet (FMD), evidence from both clinical trials and observational studies points to the preventive potential of plant-based diets against overweight and obesity. These diets, centred around fruits, vegetables, grains, and legumes, have demonstrated efficacy in promoting weight loss.
Various epidemiological studies have explored the impact of dietary patterns on body weight. Vegan diets consistently exhibit the lowest BMI, followed by vegetarian, pesco-vegetarian, semi-vegetarian, and omnivorous diets. Data from the Adventist Health Study emphasizes a positive correlation between BMI and the inclusion of animal foods in the diet. Overall, a wealth of research indicates that plant-based diets contribute to lower obesity levels and a decreased likelihood of being overweight (Turner McGrievy et al. 2017).
The Role of Fasting-Mimicking Diets
Research has shown promising approaches for healthier living. A fasting-mimicking diet (FMD) has demonstrated the ability to reduce the risk of diseases linked to obesity. Unlike traditional fasting, the FMD is designed to provide sufficient calories for safe implementation outside of clinical settings. This 100% plant-based diet, equally effective as fasting, induces a shift into an abdominal/visceral fat-burning mode, which persists even after returning to a normal diet. When doing fasting-mimicking, changes in expression of genes take place in the brain which can regulate your metabolism and feeding behaviours.
A randomized study conducted at the USC Medical Center involving one hundred participants revealed fascinating results. Adopting the FMD for five days a month over a three-month period led to a weight loss of more than 8 pounds in obese subjects, primarily targeting abdominal fat. Additionally, participants experienced increased muscle mass, lower blood pressure, reduced cholesterol levels, normalized CRP (a cardiovascular disease risk factor), and decreased triglyceride levels in those with initially high levels. Three months post-trial, subjects continued to benefit from reduced body fat, decreased waist circumference, improved glucose levels, lower IGF-1, and sustained blood pressure reductions. The research suggests that by fasting-mimicking only once every 3 months, you could have substantial benefits and reduce the risk of various diseases! (Longo, 2018)
Switzerland is struggling with rising obesity rates, which may lead to higher levels of other lifestyle related diseases. The evidence suggests that incorporating periodic FMDs and adopting plant-based diets can not only contribute to weight management but also reduce the risks of obesity-related lifestyle diseases.
Sources
- Longo, V. (2018). The Longevity Diet. (1st ed.) Avery.
- Turner-McGrievy G, Mandes T, Crimarco A. (2017). A plant-based diet for overweight and obesity prevention and treatment. J Geriatr Cardiol.;14(5):369-374.
- Übergewicht. (2023). Swiss Federal Statistical Office. Retrieved from
https://www.bfs.admin.ch/bfs/de/home/statistiken/gesundheit/determinanten/uebergewicht.html
- Nordqvist, C. (2022). Why BMI is inaccurate and misleading. Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/265215