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Which diet is best for long-term weight loss? - Harvard Health

Which diet is best for long-term weight loss? #HarvardHealth

8/3/2021 12:00:00 AM

Which diet is best for long-term weight loss? HarvardHealth

A study comparing a low-fat diet and a low-carb diet found that weight loss for both groups were quite similar, and both led to significant health improvements for the participants. Diet for weight...

avoid trans fats, added sugars, and refined carbohydrates like flour.People were not asked to count calories at all. Over the course of a year, both groups attended 22 classes reinforcing these very sound principles —andall participants had access to health educators who guided them in behavioral modification strategies, such as emotional awareness, setting goals, developing self-efficacy (also known as willpower), and utilizing social support networks, all to avoid falling back into unhealthy eating patterns.

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Participants in both groups also were encouraged to maintain current US government physical activity recommendations, which are “150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week.”Two different diets that are not so different after all

Get all that? Basically, the differences between groups were minimal. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake. But both groups ended up taking in 500 to 600 calories less per day than they had before, and both lost the same average amount of weight (12 pounds) over the course of a year. Those genetic and physical makeups didn’t result in any differences either. The only measure that was different was that the LDL (low density lipoprotein) was significantly lower in the low-fat group, and the HDL (high density lipoprotein) was significantly higher in the low-carb group. headtopics.com

I love this study because it examined a realisticlifestyle changerather than just a fad diet. Both groups, after all, were labeled ashealthydiets, and they were, because study investigators encouraged eating high-quality, nutritious whole foods, unlimited vegetables, and avoiding flours, sugars, bad fats, and processed foods. Everyone was encouraged to be physically active at a level most Americans are not. And — this is a big one — everyone had access to basic behavioral counseling aimed at reducing

.When it comes to diet, everything old is new againThis whole study could just as well be called a study of sustainable healthy lifestyle change. The results jibe very much with prior research about healthy lifestyle. The end message is the same one that we usually end with:

The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box). Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns.

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How did the low fat group do for brain health? I’d heard that low fat diets lead to dementia when followed for a fair number of years. In Germany we say: 'Friss die Hälfte!' FdH Any diet with sufficient Caloric Deficit with nutrient dense foods for a considerable amount of time. 'This' and 'That' diets fail if you're not consistent.

Insulin lowering strategies lowers weight & improves health. None. It takes discipline. One must want to be fit and not to become obese. Eat less. Exercise.

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