Overweight or obese people are encouraged to undergo specific diets for effective reduction of cancer risk, reports The Associated Press.

According to Daxaben Amin, a senior clinical dietician from the University of Texas, diets that have long-term changes in eating habits can help protect against cancer.

The Mediterranean-style diet, which includes a variety of fruits and vegetables and less consumption of meat, alcohol and oils, can prevent cancer and heart disease.

The whole-body type of diet, which involves eating six to seven small meals a day instead of the usual three large meals, also offers cancer prevention and should be accompanied with daily physical activity.

“Diet plans that encourage short-term change usually don’t provide the nutrients your body needs on a daily basis. These diets make our ‘bad’ list,” Amin said in a cancer center news release. “[For example] Instead of going carb-free, choose your carbohydrates wisely. Pick whole grains rather than cakes, cookies and other foods made with processed or refined grains and sugars.”

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