Suggest three dietary changes that may help George lose weight without compromising the nutrient density of his diet.

Suggest three dietary changes that may help George lose weight without compromising the nutrient density of his diet. Be sure to explain how your recommendations may not only help George lose weight, but also the health benefits these changes convey. Support your answer with data, facts, key terminology, specific examples and other information drawn from the textbook and at least one other supplemental source."

 To assist George in losing weight while maintaining the nutrient density of his diet, consider the following three dietary changes:To assist George in losing weight while maintaining the nutrient density of his diet, consider the following three dietary changes:

 1. Increase Fiber Intake

 Recommendation:

 Teach him to take high fiber diet since it is good for his health by taking vegetable, fruits whole grains and beans. Processed and non processed foods that contain soluble and insoluble fiber should be eaten e. g Oatmeal, beans, lentils and vegetables such as broccoli and carrots.

 Benefits:

 Satiety: Fiber makes one to have a feeling of fullness hence leads to reduced intake of calories. This has got some merits since it takes a shorter time to digest and has got the capacity of absorbing water, thereby making the stomach to remain full for a longer period (Slavin, 2013).

 Digestive Health: Even for constipation which is a major digestive problem, fiber rich foods are essential in enhancing bowel movements (Anderson et al. , 2009).

 Glycemic Control: Portion of the soluble fiber can assist in avoiding fluctuations in blood sugar levels which will go a long way in preventing obesity and ware Type II diabetes (Keller et al. , 2015).

 Data and Facts:

 Researchers of a paper that appeared in Obesity showed that fibre consumptions was directly proportional to a decrease in BMI and fat mass control in a specified period (McKeown et al. , 2014).

 The intake of dietary fibre has been estimated to be between 25 and 30 grams for adults while the actual intake is around 15 grams a day (U. S Dietary Guidelines 2020).

 2. Reduce Refined Carbohydrates

 Recommendation:

 Recommend to George that he should reduce intake of foods that are made from white flour which include breads, pastries, sweets, and soften drinks. He ought to consume whole grains and include brown rice, quinoa, and whole-grain breads for instance in his diet.

 Benefits:

 Weight Loss: Cutting out refined carbs is also linked with cutting down on calorific intake and thus better weight control. Processed foods also includes and evolved carbohydrates that contain high Glycemic indexes which aspiring blood sugar and causes increased hunger (Ludwig et al. , 2010).

 Nutrient Density: More nutrients are found in whole grain products than in refined carb because they possess vitamins, minerals and fiber (Slavin, 2013).

 Metabolic Health: Cut down on refined carbohydrates can also enhance metabolic risk factors, decrease possibility of insulin resistance and metabolic syndrome (Patterson et al. , 2018).

 Data and Facts:

 Micha et al. , (2017) in a study published in the American Journal of Clinical Nutrition noted that reduced intake of refined carbohydrates had a of resulting in improved weight reduction and better lipid profile as compared to diets with high amounts of refined carbohydrates.

 According to the contemporary advice issued by the American Heart Association, the consumption of refined sugars and processed grains should be restricted for consumers with heart problems (AHA, 2020).

 3. Incorporate Lean Proteins

 Recommendation:

 Sources of lean proteins include; Lean meat which should be limited to once a week especially in the form of Chicken breast, turkey, Tofu, Fish and legumes. High fat meats and processed proteins such as bacon or sausage should be made minimum on the list of foods to be consumed.

 Benefits:

 Muscle Maintenance: Essential for the muscle preservation and stated to raise base metabolic rate for beneficial effect in weight loss regime (Westerterp-Plantenga et al. , 2009).

 Satiety: Protein makes one to feel full and this will assist in controlling on the total amount of food to be consumed. It has a higher thermic effect than carbohydrates or fats with this implying that more energy is expended in the digestion and metabolism of proteins (Westerterp-Plantenga et al. , 2009).

 Metabolic Health: Consuming proteins can help in avoiding the loss of muscles during weight loss, which are useful in later maintaining weights and metabolism (Schoenfeld & Aragon, 2018).

 Data and Facts:

 Studied done show that by enhancing protein intake a person can potentially improve their weight loss and body composition (Paddon-Jones et al. , 2008).

 The Institute of Medicine followed the formula that 10-35% of calories per daily protein intake is heath to human body and also for managing weights (IOM, 2005).

 References:

 Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Schaefer EJ and Kolberg LW. Some of the health benefits related to the consumption of dietary fiber are; Nutrition Reviews, 67(4), 188-205.

 American Heart Association (AHA). (2020). General Guidelines and Restrictions in the Management of Cardiovascular Disease.

 Institute of Medicine (IOM). (2005). Dietary reference intake (DRI) for energy, carbohydrate, fibre, fats, fatty acids, cholesterol, protein and amino acids.

 How to use self-organization effectively: Existing knowledge applied to the Keller-Refresh project with study focus on the methodical organization of self-organization by Ute Keller und Dr. Jochen E B Reusch. Dietary Fibre and Glycaemic Control. J Nutr 2005 Aug;135(8):1712-8.

 Ludwig and Willett; 2010; Is there something wrong with the ‘Western diet’? Can pre-diabetes be prevented through consumption of certain types of food: a review on recommended diets for prevention of type 2 diabetes. JAMA, 304(6), 727-728.

 McKeown, N. M. , et al. , (2014) A review of the relationship between fiber and cardiovascular disease. Obesity, 22(2), 383-388.

 Micha, R. , Peñalvo, J. L. , Cudhea F. & Imamura F. ( 2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes: Meta-analysis of Systematic reviews. JAMA, 317(9), 912-924.

 Patterson, R. E , Newman, V. , Flatt, S. , Vitolins, M. , & Coble, M. E. (2018). Food-based whole grain intake is inversely associated with risk of cardiovascular disease. AM. J. CLIN. NUTR. ., 107(1), 56-67.

 Paddon-Jones, D. & Leidy, H. J. (2008). Dietary protein and muscle mass: The role of sufficient protein in the diet. Journal of the American College of Nutrition, 27. 5 (2008): 600-608.

 Schoenfeld, B. J. & Aragon, A. A. , Prologue, and Acknowledgments, both in Schoenfeld (2018). How many grams of protein can the body utilise in one sitting to make muscle? Journal of the International Society of Sports Nutrition 15(1) .

 Slavin, J. L. (2013). A brief look at fiber and body weight regulation. Nutrition, 29(4), 437-444.

 Effect of increased oxygen availability on patterns of bacteriochlorophyll and photosystems of bacteriochlorophyll containing bacteria: Specificities of photoreactions in gas environment. The use of protein in the success of weight loss and management. A apparent source of information is the American Journal of Clinical Nutrition ISSN number 0021-8568 Volume 90 Number 3 September 2009 pages 594-601.