EATING TO LOSE: Eat lots of heart-healthy, high-fiber, low-cal fare like fruits and vegetables, researchers say
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Some say the secret to losing weight is forgoing greasy, fatty foods like French fries; others swear that shunning carbs in favor of all-protein grub is key. Many popular weight loss plans recommend that dieters consume specific ratios of fat, protein and carbohydrates. (The Zone diet, for instance, prescribes 40 percent carbs, preferably complex carbs like veggies and whole grains, 30 percent protein and 30 percent fat). But a study published today in The New England Journal of Medicine suggests that the smartest way to lose weight is to eat heart healthy foods (think: Mediterranean diet—lots of veggies and fish, limited amounts of red meat) and reduce your caloric intake.
"Reduced calorie, heart-healthy diets can help you lose weight, regardless of the proportions of fat, protein and carbohydrates," says study co-author Catherine Loria, a nutritional epidemiologist at the National Heart, Lung and Blood Institute in Bethesda, Md.
The researchers, led by Frank Sacks, a professor of cardiovascular disease prevention at the Harvard School of Public Health in Boston, focused their study on 811 overweight and obese adults ages 30 to 70 in Boston and Baton Rouge, La. ("Overweight" includes those with a body mass index (BMI) between 25 and 29.9; people are considered obese if they have a BMI over 30. The BMI is a standard index used to gauge body fat based on a person's height and weight.)
The study subjects were divided into four groups, each assigned to a special diet. One group ate a "low-fat, average-protein" diet (20 percent fat, 15 percent protein, 65 percent carbs); a second consumed a "low-fat, high-protein" diet (20 percent fat, 25 percent protein, 55 percent carbs); a third followed a "high-fat, average-protein" diet (40 percent fat, 15 percent protein, 45 percent carbs); and the remaining group ate a "high-fat, high-protein" diet (40 percent fat, 25 percent protein, 35 percent carbs). All four regimens were heart-healthy (low in saturated fat and cholesterol) and included 20 grams (0.7 ounce) of daily dietary fiber. For each study participant, the researchers calculated personalized daily consumption levels ranging from 1,200 to 2,400 calories per day.
When the researchers measured the body weight of the participants at various points over two years, they found that all four groups were shedding roughly the same number of pounds over time.
"No matter which way you look at it, there were no [statistically significant] differences between any of the groups," Loria says. At six months, the average total weight loss for all of the groups was approximately 14 pounds (6.5 kilograms); by the end of two years that number had dipped to about nine pounds (four kilograms). "A lot of times in these weight loss studies, people tend to regain," notes Loria, adding that she will now study strategies that help people keep lost pounds off.
"This study dispels the long-held idea that a low-fat diet has an advantage over other diets," says Christopher Gardner, a nutrition scientist at Stanford University School of Medicine, who was not involved in this research. The only downside of this or any weight loss trial for that matter, he notes, is that people do not always stick to the diets assigned to them. (The study authors acknowledge that many participants failed to meet their target fat–protein–carb ratios, even though they were given regular counseling and feedback from nutritionists throughout the two-year period).
None of the individuals in the diet groups reduced their average carb consumption to less than 43 percent, including those given a 35 percent target, Gardner says, noting that tighter restriction of carbs may have led to greater weight loss.
"I would like to see the results of a study testing a diet that was about 30 to 35 percent carb, about 40 to 45 percent fat [and] about 25 percent protein," he says.
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16 Comments
Add CommentReducing calories results in weight loss? What a surprise!
Reply | Report Abuse | Link to thisSeriously, why does this even get attention?
Because they are also talking about the fiber component, and because there are so many screwy ideas about weight loss in this country that this is actually a novel idea.
Reply | Report Abuse | Link to thisThe difference between what each group "actually" ate was small. All groups managed a small calorie reduction and all group lost some weight. So reduce calories and drop a few pounds. There have been about 10 or so scientific "die contests" in the past 10 years and that have shown fairly clearly that when you actually significantly reduce carbohydrates people do best. This study doesn't address this (low carbs) issue since all group ate quite a few carbs.
Reply | Report Abuse | Link to thisThis study by Frank Sacks and Catherine Loria did not include the only balance of macronutrients that has been proven to be heart-healthy. More than 100 studies have shown that when the calories in a diet are 10 percent fat, 10 percent protein and 80 complex carbohydrate, the diet is truly heart-healthy. And the weight loss with this 101080 diet has been shown in controlled studies to be much grater than any group in this study. Following a 101080 diet, obese people lost more than 14 pounds in one month, instead of 14 pounds in six months. Furthermore, Pritikin's 1975 study showed for the first time that a 101080 diet reversed artery disease when the diet had less than 80 mg. of cholesterol a day. (Archives of Phys Med Rehab 1975; 56:558.) Studies by Drs. McDougall, Esselstyn, Ornish and others have confirmed these results. In addition, diets from around the world with 10 percent fat were shown in Dr. Carroll's 1975 study to prevent most cases of breast and prostate cancer and 13 other types of cancers. (Progr Biochem Pharmacol 1975; 10:308-353.) The diet that is best for weight loss, heart disease and cancer is the same diet the 10-10-80 diet. The people quoted in this Scientific American article are more than 30 years behind the research in their understanding of nutrition science and the best way to lose excess weight and have great health.
Reply | Report Abuse | Link to thisReduce calories? For readers of Scientific American may I suggest reading the best science book on diet and nutrition, "Good Calories, Bad Calories" by Gary Taubes. The history of calorie restriction diets is abject failure. Ultimately hunger will out. Calories-in-less-calories-burned-equals-added-fat misses the point. Bodies adapt to calorie restriction and burn less by slowing metabolism. Adipose tissue responds to high insulin levels and diverts calories into fat. Carbohydrates raise insulin levels. This study did not explore truly low carb dieting, as 35 percent carbs is not a meaningful reduction. I read, researched, evaluated and implemented, and after 18 months of truly low carb, high fat eating (always to satiety), my weight is down 30 lbs, triglycerides down over 300 points, LDL particle size improved to entirely "large and fluffy", and HDL higher than ever.
Reply | Report Abuse | Link to thisFrom Taubes' book "the 89,000 women Dietary Modification Trial of the Women's Health Initiative, published in 2006, confirmed that increasing fiber in the diet had no beneficial effect on colon cancer, nor did it prevent heart disease or breast cancer or weight loss."
Reply | Report Abuse | Link to thisThere are many other studies that fail to demonstrate any value to fiber intake -- except for relief of constipation. Are there any scholarly studies that demonstrate benefits to dietary fiber?
Subjects ratings of hunger, satisfaction, and satiety were similar for all diet groups.
Reply | Report Abuse | Link to thisPeople who faithfully attended instructional sessions definitely had better weight loss.
As measured after two years, weight loss amounts were quite similar whether someone ate 15% protein or 25% protein, 20% fat or 40% fat, 65% carbohydrate or 35% carbohydrate.
Fourteen or 15% of subjects over two years were able to lose at least 10% of their initial body weight. [Improved health usually requires loss of at least 5% of initial body weight.]
Subjects who completed the study had an average weight loss of 6.5 kg (14.3 lb) at six months, which indicates a reduction of daily caloric intake of 225 calories (not the goal of 750).
Clinical markers of diet compliance confirmed that subjects generally had major problems adhering to their assigned diets.
Seven percent of participants had serious adverse events, with no difference among the diets. [No details provided.]
The Researchers Main Conclusion:
Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.
My Comments:
Losing excess weight is hard!
If you want to lose excess weight, reducing caloric intake is important. The researchers judged a food diary to be an important tool, and I agree.
Although average amounts of weight lost over two years is not much, some individuals do much better than average.
In case youre wondering, the Mediterranean diet is closest to dietary pattern #3 above. The Mediterranean diet is considered moderate or middle-of-the-road in terms of the three macronutients. Pattern #1 is a standard low-fat diet. Pattern #4 is reminiscent of the Atkins diet, which is low-carb.
Only one dietary pattern has been shown to prolong life and reduce rates of cancer (breast, colon, prostate, and uterus), cardiovascular disease (heart attacks and strokes), type 2 diabetes, dementia (both Alzheimers and vascular dementia, Parkinsons disease, chronic obstructive pulmonary disease, and melanoma. Thats the Mediterranean diet. Not low-fat. Not low-carb.
The authors surmise that unspecified behavioral factors rather than macronutrient metabolism are the main influences on weight loss. Allow me to name the major influential behavioral factors: commitment, discipline, and willpower.
-Steve Parker, M.D.
http://AdvancedMediterraneanDiet.com/blog/
And by the way, the study wasn't about fiber at all. All four diet groups aimed for 20 grams of fiber/day, which is still more than the average American eats.
Reply | Report Abuse | Link to thisFiber may be great, and I agree with expert panels that recommend 25-35 gm/day for most adults. But the headline with "fiber" is a bit misleading.
-Steve Parker, M.D.
My experience: height 5,57, (170 cm), weight 133/134 lb (60/61 kg), age 63.
Reply | Report Abuse | Link to thisMy diet since 1975: 50% bio-whole grains and bread, 25% bio-veggies, 15% beans, 5% seaweeds, 5% fruit & dried nuts. Conceptual work 10 to 12 hours/day, physical activity: daily walk (1 to 2 hs). Blood and other medical tests: OK. Bodily functions very good. Full hairs & energy. No car! Always the same waist-belt hole, since the mid-seventy.
Rgds.
Eat mostly raw fruits and veggies, some cooked veggies and very little animals products if any. That will work just fine for you. Also, drinking a lot of water can help you lose weight. I think a lot of people mistake thirst for hunger, or at the very least could partially satisfy their hunger if they drank something instead.
Reply | Report Abuse | Link to thisThat's fine living in Florida or California or at the equator, but I wouldn't try it if living in a northern country, where cooked and warm-producing food is a must for survival. Then.. a lot... is never good, moderation is better, don't U think so?And don't forget the daily activity of the single individual: some work very hard and some enjoy an extended siesta, with different energy requirement...
Reply | Report Abuse | Link to thisRgds
Where exactly is the "low carb diet"? The diet lowest in carbs is still taking in 35% from carbs. For a 2500 Cal diet, that's 220 grams from carbs - about five times what you will find recommended by low carb advocates.
Reply | Report Abuse | Link to thisSo this study did not even test the low carb diet. How, then, do they conclude that the low carb diet is no better than the others?
This study is a joke, and due its confounded construction, nothing can be concluded from it.
Thanks for the informative article. It just seems like the world has turned obese at such a fast pace it really is scary. I have struggled with weight for my whole life and finally have a grip on it after 30 years of suffering from diet-itis!! It really helps to know what you are doing and you don't have to work nearly as hard when you do. Go to this site http://kevkev227.stripfat.hop.clickbank.net/ It was recommended to me by a friend and it really changed my thinking and helped me turn the tide and finally lose weight and keep it off without the constant struggle and fluctuations. I have lost over 50 lbs and kept it off. I finally have enough energy to keep up with my children. Best of luck to every one of you who knows what it is like to struggle to lose weight...hope this makes your life easier!!
Reply | Report Abuse | Link to thisHigh Fiber - Low fat...Also Eat during the hours of 7 A.M., 10 A.M., 1 P.M., 4 P.M., and 7 P.M...This will get your metabolism going.
Reply | Report Abuse | Link to thisJoe, New York Trainer
http://5waystodietandbehealthy.blogspot.com/
Fitness can be achieved anywhere, so don’t stress about not getting to the gym. The good thing is that you are contemplating getting into shape, the next step is to take some action. In is as little as 20 minutes per day you can perform total body workouts with little to no equipment that will help improve your ability to function.
Reply | Report Abuse | Link to thisRead Tips Can be Found Here:-
http://www.healthresource4u.com/9-basic-tips-to-loose-weight-in-about-3-4-weeks.html
The mentality of people these days is that they expect weight loss to be 'easy' or for a magic pill to be created so that they can instantly lose weight.
Reply | Report Abuse | Link to thisThis mindset does annoy people - because it shows that people don't want to work to achieve their goals and would rather have someone else do it all for them.
Where is the glory in that?
Diet and exercise are the two main features to weight loss. Replace deep-fried food with raw (or better yet) steamed vegetables and fruits, get out and do some exercise and start really living life.
Take Care everyone!
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