The health experts believe that selection of food really matters when you are following a restricted calorie plan. Be it carbohydrates, fats or anything, you must choose a healthy source of it.
The history of diet tells that it was always criticized for the unhealthy way to lose weight. The great debate on what should you eat in a diet is still a huge question. The new research explains this matter by telling that diet is how you look at it.
The research was conducted by Stanford University School of Medicine ad it found that people who were on a low carbohydrate diet lose same weight as people on a low-fat diet.
In other words, it is said that there is no “best” diet to lose weight. You might hear stories from friends who followed one diet and lost weight with it. One diet works great for one person but may not work for the other.
What did the study reveal?
This study that was published in the Journal of the American Medical Association (JAMA), investigated 600 participants over 12 months. The age of participants was between 18 to 50. Half of the participants were men and other half was women.
Interestingly, all of these participants were overweight but none of them was diseased. They were overall healthy. The start of the study made the participants categorized the participants in two groups namely low fat and low carb.
These two groups were provided with the nutritional classes for the entire timespan of the study. The assigned health educators were hired to counsel the participants to eat healthily.
In first two months, the participants were given the only 20mg of carbs or 20mg or fat on daily basis. After this time, they were allowed to make small adjustments and were asked to find a balancing point where they can maintain their weight after the study is over.
Next, after 12 months, the average low-fat diet that people were using was eating 57 grams fat per day. The minimum carb intake in low carb diet was 132 grams of carbs per day.
This data was analyzed with their previous intake of 87 grams of fat and 247 grams of carbohydrates that they ate on average before the study started. There was no target of calorie count in this study. The only focus on calories was on how an average person cut calorie intake to 500 calories a day.
The researchers didn’t ask the participants to cut down calories. They encouraged them to make healthy life choices for diet. It will also make them regular, physically active and energetic.
After one year, the results of the participants were again checked. One of the participants lost nearly 60 pounds in one year. But another gained 15-20 pounds. On average, they lost 13 pounds, regardless of which diet they were following.
What does this study tell regarding weight loss?
The study tells the reader an approach to make the right choice in diet. As you may see that researchers even studied participants with their pre-research activities. They were also analyzed for genome sequencing a baseline insulin test.
These tests were necessary as previously they were considered as a potential factor to determine the dietary changes in a person. It was particularly helpful to determine a diet that reduces specific nutrients i.e. carbs yet manage to lose weight.
In this study, around 30% of the participants had genetic markers that the team of researchers believed that the will reduce more weight when on a low-fat diet. However, only 40% showed a “low-carb” genetic profile among the candidates.
These profiles and markers didn’t show any correspondence with any of the weight loss outcomes. Also, they were not significant to determine any success in weight loss.
What to understand from this study?
One important factor that everyone should notice from this study is that these results are only due to the quality of food the participants reported eating. It is less about the calories that they were taking.
When on a low-fat diet, it becomes easy for the people to eat low fat and no fat products and yet meet their fat number for the day. The study also relates the participants with the healthy options of diet in life, be it whole grains for the low-fat group or lean, grass-fed proteins for the low-carb group.
The researchers motivated the people to remove the processed foods i.e. white flour, sugar, sweets, sweeteners etc from the diet. The participants of this study acknowledged the importance of quality food instead of restricted calories to be helpful for weight loss.
Even though counting calories and reducing calories have also shown to be effective in some research studies but it has no sustainable approach. Now it is clear that quality is more important than quantity.
This is a big thing that every weight watcher should know. If his diet is good quality wise but higher in calories, he won’t gain weight anyways.
How to find a good weight loss diet plan?
After this study has made headlines, the people worried about their weight were constantly questioning on if not reduced calories, which diet to be followed. This idea of one diet is superior to other makes no sense.
The quality of diet and other factors such as metabolic rate, genetic factors, and others also influence your weight loss journey. It is obvious that both type of diets i.e. no carbs and no fats diet bring results. But if you want to see the results that are sustainable in long-term, you should go for the one that is healthier.
The research is also important to prove your relationship with food and healthier food choices. It shows that making a right choice in diet is a smart route to lose weight rather than following a restricting or starving yourself for all nutrients.
This is even said by the participants themselves that the guideline on eating and nutritional classes was so helpful to improve their personal relationship with the food. Now they are more thoughtful, particular and concerned about what they eat.
You see, for many people, following a certain plan is helpful but it is not sustainable. When we consider long-term effects, starving your body is not a wise idea. When we restrict our bodies for a very low-carb or very low-fat diet, it works to make your body dulled to signs.
We don’t even listen to a person who tells us all these things because when you don’t follow it and see results, you don’t believe it. The trust is built when you see results. But once that you are on diet, whatever people say, you will tend to complete it.
From now onwards, if you want to lose weight, try to identify the types of foods that you are eating. Identify the foods that are good for you, your body, health, and brain. Only following an effective diet will result in weight loss.
There is no benefit to lose weight if this weight loss is not a sustainable approach. Crash diet may make you look slimmer but once you start eating even the tiniest amounts, you will gain back all the weight. So make a good relationship with your food and enjoy what you eat, while attempting to lose weight.