Which Diet is Best for Weight Loss?

Now there is the million dollar question, right? Interestingly, despite billions of health care dollars being spent on "diets", there are not recent high level studies in the medical literature to support touting one weight loss diet highly above all the rest. In 2001, there was a scientific review of popular diets by Freedman, King, & Kennedy, that concluded "low fat, low calorie diets are the most successful in maintaining weight loss." Note- this is in MAINTAINING weight loss, not LOSING weight. Ultimately, as should come as little or no surprise, CALORIC BALANCE is the major determinant of weight loss, regardless of the composition.

So...which diet? HIGH protein, LOW carb diets have a very high satiety effect- you are simply not as HUNGRY when you restrict calories if there is a high protein content. Several studies have demonstrated that the less hungry (more satiated) people are, the higher their compliance rate with a calorie restricted diet. This sounds rather obvious- if you are not hungry, you won't "cheat"- BUT...remember most of us do not eat because we are hungry. We eat because we are happy, sad, mad, bored, distracted- you name it. (See related post "Break the Eat, Repent, Repeat Cycle").

Are high protein diets safe for the kidneys?  A 2012 study at the Indiana School of Medicine confirmed that low carb, high protein diets do NOT cause any harm to the kidney function in obese patients who had healthy kidneys at the start.

What about the heart? A very large study this year in Sweeden (>40,000 women) did show that women do develop an increased risk of cardiovascular disease (heart attacks & stroke) if they stay on a low carb/ high protein diet long-term.  However, in the short term (at one year), low carb/high protein diets are more effective in weight loss and reducing cardiovascular disease risk.

BOTTOM LINE: Low carb/ high protein diets may help you lose weight in the short term (~ a year), but for long-term weight maintenance or continued weight loss, go for what you know to be healthy- MORE fruits & vegetables & a lean protein source. 

Gluten-Free for Weight Loss?

Many people think going gluten-free is a great way to diet in order to lose weight. Not surprisingly, it can be a pleasant side effect if you are overweight and diagnosed with celiac disease. It makes complete sense that if you simply ELIMINATE breads, cakes, pastries, pastas, cookies and breaded or coated foods (think chicken nuggets, french fries, meatballs) your calories will shrink dramatically!

I would likely approve any diet that reduces processed foods and complex carbohydrates, but I am MORE excited about diets that not only decrease those items, but INCREASE fruits and vegetables. Here is the trick with not only a gluten-free diet, but a vegan or vegetarian diet. Keep it HEALTHY by upping the produce (veggies and fruit) and NOT merely replacing everything you are "giving up" with a manufactured version that is GF (or CF, or Veggie-free).

For example, there are many gluten-free breads, crackers, cookies and treats out there. Very few of them happen to be low calorie and/or "good" for you- BUT- saying gluten-free somehow implies healthy and nutritious, doesn't it? It's that health-food store seal of approval when we see labels proclaiming a food item is "free" of something "BAD".

Ultimately, however, in the battle of the bulge, it still comes down to calories IN vs. calories OUT, regardless of the quality of those calories. So, enjoy those GF pancakes and breads in moderation, but don't pursue the search for the GF Twinkie, okay? Push up the produce and reap the rewards.

BOTTOM LINE: Eating gluten-free CAN be an incredibly healthy diet, rich in nutrients from fresh vegetables and fruit plus a protein source and GF carbs in moderation, but gluten-free does NOT equal low calorie!

Low-Fat vs. Low Carb Diets- the Results are In!

Here is a terrific study for the forty-somethings, recently published in the Annals of Internal Medicine. The Study is titled: Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet; A Randomized Trial. The trial took around 300 people in their mid-30s to mid-50s, and placed them all in a COMPREHENSIVE BEHAVIORAL TREATMENT for weight loss. Half the group consumed a low-carb diet with unrestricted fat and protein, and the other group ate a low-fat diet (<30% calories from fat.)

Their weights were measured frequently, but the end goal was weight loss maintained at two years. Interestingly enough, BOTH groups had the same amount of weight loss- a whopping 24.2 pounds at one year, and a respectable 15.4 pounds were kept off at two years. Both groups had improvements in their blood pressure and lipid levels (cholesterol), and the low-carb group maintained higher HDLs (the GOOD cholesterol that goes around the bloodstream and takes away cholesterol plaques) even at the two year mark.

Now, these participants started off "healthy"- no diabetes or scary cholesterol levels, but all were obese by BMI (body mass index) criteria. Not everyone finished the study, but those that did complete it had great health benefits.
Take home message for you?

BOTTOM LINE: Feel free to choose "low fat" or "low carb" if that helps direct you, but changing BEHAVIORS (see the "MORE" posts!) including more physical activity and more healthy food choices of fruits and vegetables are the most important component of ANY diet!