For lose weight and lose a few extra pounds, many people choose to follow a diet. The Mediterranean diet (or Cretan diet), the ketogenic diet (or keto diet) or the paleo diet are all more or less effective solutions. The blood type" diet is another possibility. According to some nutrition experts, this diet would improve health. But is this blood type diet really effective?
How does the blood grouping system work?
The blood type regime was developed by the American naturopath James D'Adamo. After observing the patients of the spa centers where he was training, he decided to study the effects of different diets according to their blood types. He published his findings in One Man's Food Is Someone Else's Poison (The food of one is a poison for the other in French), a book published in 1980.
Also a naturopath, his son Peter D'Adamo continued the research. He published a book on the subject in 1996. Entitled Eat right 4 your type (4 blood types, 4 diets according to the French translation), this book was printed in nearly 7 million copies. It brought the blood group system to the attention of the general public.
The blood type diet consists of eating different foods according to one's blood type. According to James D'Adamo, certain nutrients are better distributed according to the individual's blood type. The objective of such a diet would be to lose weight while respecting the body's metabolism. The naturopath classifies blood types into four different categories:
- Group O, which is closer to the hunter-gatherer diet and has a strong emphasis on meat;
- Group A, which refers to agriculture and advocates a plant-based diet;
- Group B, which favors the consumption of dairy products,
- Group AB, which combines the characteristics of groups A and B.
According to Dr. D'Adamo's theory, each of these four groups would have nutritional requirements different from others. In addition to the dietary pattern, the physical activity performed should also be specific to each profile.
Foods to be favored in the blood type diet
To benefit from the presumed positive effects of the blood type diet, it is important to remember which foods are best for each profile. According to James D'Adamo, the goal should not be to lose weight in the short term, but rather to adopt the diet throughout one's life.
The people of the group O need to adopt eating habits rich in meat and vegetables. On the other hand, milk (and its derivatives) and starchy foods should be avoided. To lose weight in the long term, intense and regular activity is recommended. The nutrition of people of blood group O seems to be close to the paleo diet.
For its part, the Group A would be well advised to give priority to fruits and vegetables through a vegetarian diet. On the other hand, meat and dairy products should be avoided.
The people of the group B should eat more dairy products, red meat and fish, while chicken and corn should be avoided. For this profile, regular moderate physical activity (walking, swimming, etc.) would have beneficial effects.
The group AB could theoretically eat the vast majority of the foods that are beneficial for groups A and B. Nevertheless, group AB should avoid red meat and seeds.
Finally, regardless of blood type, it is not recommended to consume carbonated beverages, excessively fatty or processed foods and sweets. If this diet values a healthy and balanced dietHowever, it should be noted that certain foods favored by fitness and bodybuilding enthusiasts are excluded. This is for example the case of chicken for certain groups.
This diet would therefore allow to stay in better health longer. Eating foods according to one's blood type would reduce the risk of pathologies such as diabetes, cardiovascular disease and even certain cancers. In fact, Dr. D'Adamo states that eating certain foods for people of a particular blood type would increase the production of antibodies.
The disadvantages of the blood type diet
The first and most important limitation of the blood grouping system is that it can be responsible for deficiencies.
Of course, in some cases, non-permitted foods can be replaced by others. For example, dairy products are prohibited for group O. The calcium deficiency can then be compensated by a (very) high consumption of leeks or broccoli. Individuals from group A are at risk of suffering from a deficiency in proteins and iron, while those in group B will lack vitaminsof fiber and magnesium.
The taking of food supplements can also make up for these deficiencies. But it is still preferable to base your diet on a balanced diet, and not on supplements.
Only the AB group plan seems to offer a good balanced diet.
Depending on the group, these different deficiencies can have serious consequences on health. The recommended foods for group O contain low carbohydrateIn fact, athletes who adopt this diet may experience significant performance decreases. Also, the lack of fiber for groups O and B could be responsible for the development of diseases such as cancer in the long term.
On the other hand, the very high consumption of red meat in the Group O diet may increase the risk of cardiovascular diseases.
In addition to these health effects, this diet also has the disadvantage of being difficult to follow. Depending on the blood type, many foods are not recommended. In addition to creating frustrationthe implementation of such a diet is hardly compatible with a social life developed.
Does the blood type diet work?
At this time, the effectiveness of the blood typing regimen has not been never been proven by science.
A group of American researchers has been interested in the influence of blood type on nutritional needs. To do this, they observed the effects of two different diets on 244 individuals divided into two groups for 16 weeks.
Their objective was to verify the influence of each individual's blood type on weight gain or loss, on the cholesterol levels and blood sugar levels. The results of their study published in 2020 did not show such a correlation. The researchers concluded that blood rhesus did not influence nutritional requirements.
But then, how is it that some obese people have managed to lose weight with this method?
The reason for this is very simple. As we have seen, many rich foods are banned in the blood type diet. The overweight individuals who adopted this diet therefore found themselves in caloric deficit from one day to the next, given the limited choice of foods. So naturally they lost weight.
In other words, it is not the blood type diet that has proven particularly effective. Because of its many deficiencies or excessive consumption of red meat, it can actually be dangerous for health.
I therefore recommend that you avoid it. If you want to lose weight, it is better to use the skills of a sports coach or a nutritionist. These health professionals will help you lose those extra pounds by suggesting a healthy and balanced eating plan. All without depriving you of all your favorite foods.
Conclusion
In thelack of scientific evidence demonstrating the value of the blood type diet, it is better not to implement it. Worse, this dietary approach can be responsible for deficiencies that, in the best case, will slow down your progress as an athlete. In the worst case, these nutritional deficiencies can lead to the onset of serious diseases.
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