Recently, the New England Journal of Medicine published the results of a study examining which diet is best for one’s weight loss goals. 811 participants were put on four different diets. These diets for each individual consisted of the same amount of calories, with varying ratios of carbohydrate, protein, and fat content. All participants consumed a minimum of 1200 calories daily and exercised, conservatively, 90 minutes per week. At the end of the six-month study, all participants, regardless of diet, lost an average of 13 pounds. After two years, all kept off an average of nine pounds. The take-home message from this study is that no fad diet is better than good-old lifestyle change–incorporating portion control and regular physical activity and leisure time exercise.
One week after the above study was published, the Journal of Nutrition published a study done by Donald Layman of the University of Illinois. This study followed 130 people, separated into two groups–one consumed a moderate protein diet (40% carbohydrate, 30% protein, 30% fat) and the other consumed a diet based on the USDA’s food guide pyramid (65% carbohydrate, 15% protein, and 20% fat). Total caloric consumption were identical amongst both groups. The result–both groups lost the same amount of weight. However, the higher protein dieters lost a greater percentage of fat, thus improving their overall body composition.
Are you confused as to what to do? Simply, if your goals is to lose scale weight, you must reduce your caloric intake and adopt a regular exercise routine. If your goals are to look more “sculpted” and improve/maintain athletic performance, a moderate protein (good quality protein from lean meat, egg whites, whey, etc.) diet is advised, which ensures that most of the weight that is lost is fat weight and not weight from your muscle.
In addition to the above studies’ findings, I recommend including regular strength training in your exercise routine, which will further ensure your prevent osteoporosis, maintain muscle mass, and improve ratio of fat:lean mass weight loss.
Tags: cutting carbs, diet, diet study, Donald Layman, fat loss, food guide pyramid, journal of nutrtion, new england journal of medicine, nutrition, protein diet, strength training, weight loss
March 12, 2009 at 8:48 pm
Hello,
Interesting blog, I just stumbled on it and I’m already a subscriber
I recently went down 30 pounds in 30 days, and I want to share my weight loss success
with everyone. I described my experience
on my blog, and I welcome your comments!
If I can lose weight then any one can. Whatever you do, don’t give up and you WILL
meet all your weight loss goals!
Thanks for reading,
Joan
March 18, 2009 at 11:05 am
As a dietitian, I LOVE that you posted this. There is a lot of information out there about diets to try and decipher, this is very “simply put” and Very true.
thanks!
March 18, 2009 at 1:53 pm
Thank you so much. Yes, it’s a challenge to help people understand that although there are many different diets out there, the ones that work promote a combination of calorie reduction and exercise. I appreciate you coming by to read and comment! You have a great blog, as well–very “real-people”.