Calories in versus Calories out?
The only way to lose weight is calories in versus calories out. Period and end of story.
So why is it important to look at which diet is the best for weight loss?
Because adherence is the most important goal for long term weight loss and maintenance.
If a diet is to difficult to follow, then it won’t be followed in the long term. It just won’t. Simplicity and practicality seem to be the keys to a diet.
This study seeks to find the best form of diet program through meta-analysis of many papers.
Let’s run through each style of diet and look at how well each can work.
Low calorie and VLCD or Very Low Calorie Diets
Essentially this is a ‘shake diet’ using meal replacement shakes and calories well below maintenance. These diets do work because the calories are far below maintenance.
They have a good adherence level during the initial phases and make great gains in lowering the comorbidities associated with extreme obesity such as blood pressure, blood glucose, cholesterol, liver counts, etc.
So what is the biggest problem with these diets?
In the long term they result in reduction of your BMR or basal metabolic rate and also because they are not easy to maintain in social setting they may be difficult.
From my own personal experience, education is also very important.
As an initial step they can be great. But not recommended for small weight loss goals. These types of diets are better served for people that are morbidly obese.
Low fat Diet
This is a diet that simply means reducing your fat intake. Basically eating low fat foods.
The benefits for adherence are no greater than any other diet plan.
The benefits of these diets are the improvement in gut biota or gut bacteria. Which is most likely contributed to eating more low fat foods.
The problem with any diet that reduces one macronutrient and in this case fat is that when eating out it is difficult to follow in a public setting.
Low Carbohydrate Diet
These diets show no difference in adherence than any other group and also show that after 12 months the results are diminished.
These diets are not necessarily ketogenic diets as those diets are generally higher in fat. These are more like the ‘Atkins Diet’.
Once again there is a reduction in one macronutrients which is both difficult to maintain and also means that you will lower calories because you have dropped a macronutrient.
With ketogenic diets there is weight loss but the adherence long term is no better than other diet. There is an improvement in health markers mainly due to weight loss like all diets.
The difference between a low carbohydrate diet and ketogenic diet is just that with a low carbohydrate diet there is roughly equal amount of fat and protein (number of calories from each).
With a ketogenic diet there is a greater amount of fat than any other macronutrient and the same problems apply as with other diets that reduce one or more macronutrients.
High Protein Diet
Carnivore diets come to mind with these types of diets.
There is an increased saity or satisfaction after eating more protein and it would mainly come from the complexity of digestion and possibly less variation in blood sugar levels.
Overall adherence is the same as any diet and by lowering fat and carbohydrates you also make it difficult in social settings.
The other issues can be fibre content If following a carnivore diet. Fibre is essential to gut health and immune function overall.
Mediterranean Diet
The Mediterranean diet is a diet that compromises more white meats and seafood, cheeses, some breads and lots of salads and fruits.
It’s a very all inclusive diet where the calorie reduction comes from having moderation of food intake and lean meats and more low calorie fruits and vegetables.
Because the foods are common adherence is good. There is no limiting of any macronutrients per day. So it’s not difficult to find foods that match.
The issue is calorie reduction and this needs to be done by having smaller more regulated meals.
In terms of overall health the Mediterranean diet is one of the best for balance, gut health and overall health.
Intermittent Fasting
Intermittent fasting is eating within windows or programmed times. You may only eat for 12, 10, 8, 6 or 4 hours per day or whatever you choose as your eating window.
You may eat before or after work or only in the Day time or you may only eat during the day.
In extreme cases people may skip eating whole days.
Adherence can be good in these diets when it suits lifestyle. But the magic formula is calorie reduction.
Eating within a small window of time only helps when you eat less calories than you need.
Conclusion
There is no magic diet and it all comes down to preference and adherence to a diet.
Weight loss comes from calorie restriction and if you are overeating on any diet you will not achieve weight loss.
For long term success of losing weight and keeping it off it is important to keep a diet simple, easy to follow, suited to your lifestyle and easy to adjust for weight loss and maintenance.
Most diets that suggest Severe calorie restriction or reducing a macronutrient will make the diet difficult to maintain and lead to malnourishment and imbalances.
There was no suggestion of diet breaks which means that you can surge your results and then relax a little and then resurge.
The elephant in the room is protein intake which on any diet should be moderate to maintain muscle in order to maintain your Basal Metabolic Rate.
Muscle also helps to maintain blood sugar as muscles tend to use a large amount of glucose.
Protein also leads to greater satisfaction after eating.
The best diets are Mediterranean style and mainly because there is variety of foods, adequate protein, lean food choices and promotion of good gut health.
Mediterranean diets still require calorie restriction and that means the amounts of foods is of primary importance.
Overall the best diet is the one you follow and the one that allows easy adjustments to increase results or maintain results.
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