Arnold Schwarzenegger‘s understanding of nutrition and exercise has turned him into a guiding voice in the fitness sector. In the latest offering from his Arnold’s Pump Club Newsletter, he revealed his diet framework to improve longevity and fight against disease without removing food groups.
“Research suggests that filling the nutrient gaps in your diet can help improve longevity and fight disease without cutting out entire food groups.”
Weight loss and dieting go hand in hand, prompting bodybuilding legend Schwarzenegger to tackle the challenging process. From his ‘anti-diet plan‘ to his ‘unbreakable diet,‘ ‘The Austrian Oak’ has tried just about everything — so he understands what will work and what’s simply a fad.
Longevity is also atop Schwarzenegger’s priority list; a goal that has become crucially important for the superstar. He recently underwent heart surgery and installed a pacemaker, so reversing the aging process has become a personal mission for him in retirement.
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Arnold Schwarzenegger Breaks Down Dieting Guidelines for Fighting Against Disease and Enhancing Longevity
Schwarzenegger introduced his ‘diet scorecard,’ which monitors nutrition deficiencies to help fight against disease and enhance longevity.
“The Diet Scorecard
Have you ever tried to score your diet? It might seem weird, but maybe a different approach is what you need.Research suggests that filling your nutrient deficiencies — instead of focusing on restricting foods — can help you live longer and prevent disease.”
According to Schwarzenegger, scientists closely looked at the dietary behaviors of nearly a quarter million people from 80 countries. They measured how much or how little they ate of specific foods.
“Scientists examined the dietary behaviors of approximately 245,000 people from 80 countries. They developed a score that assessed whether people ate more or less than the average of particular food groups.”
Then, they formulated a diet score made up of six food groups that were associated with ‘positive health outcomes.’
“The diet scores were based on six food groups associated with positive health outcomes. People who ate more nutritious foods were linked to a 30 percent lower risk of death, 18 percent lower likelihood of cardiovascular disease, 14 percent lower risk of myocardial infarction, and 19 percent lower risk of stroke.”
The food groups include:
- Vegetables
- Fruits
- Legumes
- Nuts
- Fish
- Dairy
He explained that the scoring system used by scientists was flawed because it didn’t consider food allergies. However, he said the program improved health by having individuals focus on what to eat instead of what to eliminate from their diets.
“The scoring system had several flaws — for one, it doesn’t account for food allergies or sensitivities — but it was successful overall because it improved health by focusing on what to eat instead of what to remove. If you want to score your diet, try to eat at least 1 to 2 servings of vegetables and fruits per day, and then at least 2-3 servings of the other categories each week.”
“This does not mean there’s no place for other foods. For example, the research suggests that moderate amounts of red meat and grains can also positively impact health, assuming they don’t lead to worse cardiometabolic changes in your blood (such as higher LDL).”
Schwarzenegger, like other nutritionists, maintains that diets are individualistic and stresses that a one-size-fits-all approach does not exist.
“If you want to improve your diet, remember that there is no single diet for everyone. Most diets fail because diets they recommend a one-size-fits-all restrictive approach that ruthlessly cuts calories with no regard for the plan’s sustainability.”
Schwarzenegger advised his followers to add healthier options to their nutritional intake instead of removing specific foods.
“If you’re looking for a way to improve your diet without focusing on cutting foods, start by trying to add more healthy food options from any of the food groups above.”
Dieting flexibility is one of the most important factors in sustainable weight loss, according to the 76-year-old icon. He recently explained why calorie-restricting diets and less strict nutrition plans yield similar results. Schwarzenegger says flexibility “might give you a better chance at sustainable success.”
Nutritionist, bodybuilder, and powerlifter Stan Efferding has also touched on the significance of flexible, less strict diet plans.
“The best diet is the one you’ll follow. The weight loss itself is the primary driver of health benefits.”
If you want to give Arnold Schwarzenegger’s dieting framework a try, he encourages individuals to focus less on eliminating food groups and instead incorporate healthier alternatives.
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