Diet
The answer to the
permanent question "What is the best diet for weight loss?" Is any
diet you can keep for a long time? It should be good for your overall health -
your heart, your bones, your colon and your mental state - as it is good for
your waistline. Diet should provide a lot of good tasting and healthy options,
remove some foods, and without a wide and expensive list of groceries or
supplements.
Dozens of diets to lose
weight have been in the spotlight for many years. However, a relatively small
diet was not followed on the basis of well-studied strategies that were
carefully studied based on several experiments. They include very low-fat diets
(see below), such as Ornish and Pritikin; a low carbohydrate diet, such as
Atkins, South Beach, and the Mediterranean diet, which has the added advantage
of having a number of Potential health benefits.
Low fat: Its taste is
not great, and it is only slightly saturated
The main strategy for
weight loss was to follow a low-fat diet, but these were later set aside for
low-carbohydrate diets. This is not necessarily bad, because both diets,
especially low-fat, have embraced the idea that fat makes you fat, and that fat
is bad for the heart. It is a very strong and moving statement, and this while
some fats are good for the heart and taking them out of the diet system can
cause some problems.
Dozens of low-fat diets
have been promoted over the years. One of the best known diets is Dr Dean
Ornish's "Eat More, Less Weight", which emerged from the cholesterol
hypothesis that developed in the 1960s and 1970s.
The idea was to lower
cholesterol in the diet, because it contributes to heart disease. The
researchers then realized that diet fat had a greater effect on heart disease,
which stimulated a low-fat diet. Dr. Ornish's diet focused, originally, on the
prevention of heart disease but later turned to focus on weight loss.
Since you know that fat
contains 9 calories per gram versus 4 calories per gram of carbohydrates, you
can theoretically double your food intake without gaining more calories by
reducing fatty foods and eating more whole foods carbohydrates, Especially rich
in water, fruits and vegetables. However, such a diet tends to have less
saturation and flavor than other diets, which reduces the possibility of
continuing it in the long run.
Keep in mind that the
Ornich plan does not stop at whole grains, vegetarian, and low-fat diets (less
than 10% calories fat), but also exercise, stress management and support. The
relevant Pritikin principle (also dating back to the 1970s) also defines
dietary fat with 10% of calories, and is highly dependent on vegetables, grains
and fruits.
Although most diets are
encouraged and opposed, the reality is that when it comes to weight loss, the
key is to cut calories. It does not really matter whether those calories come
mainly from steak, from bread or from vegetables. Many studies comparing diets
with different proportions of fat, protein and carbohydrates provide strong
evidence to support this claim, including a study supervised by researchers at
Harvard University and published in 2009 in the New England Journal of
Medicine. Multi-site comparative study of the four different low-calorie diets
(high fat, medium protein, low fat, high protein, low fat and medium protein)
for a group of 811 adults who are overweight.
Although all
participants lost an average of about 13 pounds (about 5.9 kg) in the first six
months (about 7% of their first weight), they started recovering what they lost
within one year. After two years, the average weight loss was the same in all
categories.
In a previous study in
the Journal of the American Medical Association, it was suggested that change
does not come from a particular diet, but most importantly, continuity in this
system. In this study, overweight and obese people were tested to follow diet
regimens such as Atkins, Ornish diet, weight watchers or diet system area
(called 40/30/30 carbohydrate, protein and fat, respectively). One year later,
nearly half of the participants had withdrawn. Those who completed the study
lost similar amounts of weight (about 5 to 7 pounds - equivalent to 2.2 - 3.1
kg, on average). A decrease in the proportion of cholesterol levels in their
blood, and many other signs associated with heart disease and diabetes have
been observed. People who followed the Atkins and Urnish diet were more likely
to quit school, indicating that many people found these plans too extreme. But
the restrictive plan is useful for some people.
