The Syndrome X diet aims to reverse metabolic syndrome by promoting healthy eating and moderate exercise. It recommends fresh fruits and vegetables, whole grains, lean meats, and low-fat dairy while avoiding high-fat, high-sugar, and processed foods. Exercise is also important, with brisk walking for at least 30 minutes a day recommended. Low-carb meal plans like the South Beach Diet and Atkins Diet are also suggested. The diet aims to reduce the risk of heart disease, stroke, and diabetes.
The syndrome X diet is primarily used to reverse a condition known as metabolic syndrome. Following this program is said to allow dieters to lose weight and reduce the risk of heart disease and other obesity-related conditions. The Syndrome X diet follows a plan of healthy eating and moderate exercise.
While there is no single symptom of Syndrome X, or Metabolic X as it is also called, there are several features that are used to help diagnose patients. The main characteristics are obesity, high blood pressure, high blood sugar, and high cholesterol. Secondary features include lack of exercise or leading a sedentary lifestyle, aging, hormonal imbalance, and genetic tendencies. Obesity is defined as having a body mass index (BMI) greater than 40, a body fat percentage of greater than 25 percent for men and 30 percent for women, and a waist measurement of greater than 40 inches (102 cm) for men and more than 35 inches (89 cm) for women.
The Syndrome X diet promotes the consumption of a diet of fresh fruits and vegetables, whole grains, lean meats, fish, skinless chicken, beans, nuts, legumes, and low-fat or fat-free dairy products. A higher intake of water is also suggested. Foods to avoid are those that are high in fat, especially trans fats; sugar, including high fructose corn syrup; and “bad carbs” like processed foods, refined grains, soft drinks, and alcohol. These items should be eaten as infrequently as possible and totally eliminated if possible. It is also recommended to stop smoking and reduce caffeine intake.
Exercise plays an important role in any weight loss program. The Syndrome X Diet plan recommends 30 minutes of brisk walking at least five days a week. For sedentary people, embarking on an exercise program requires small steps. Start at smaller intervals and work up to 30 minutes a day as you build your stamina. Before starting any exercise program, you should consult with your doctor.
The Syndrome X Association recommends following a low-carb meal plan. There are several low-carb diets that they suggest for more information, including The South Beach Diet, New Diet Revolution, Atkins Diet, Glycemic Index Diet, and Principal Schwarzbein. Information on these diets can be found online.
By changing how and what you eat, the Syndrome X Diet is intended to help change the way your body produces and manages insulin and help you lose weight. As a result, the characteristics that put you at risk for metabolic syndrome are decreased and your risk of heart disease, stroke, and diabetes is reduced. If diet alone doesn’t reverse metabolic syndrome, there are several medications your doctor may prescribe.
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