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Which diet works best for weight loss?

Discussion in 'Advanced Weight Loss' started by Dr Wright, Jan 13, 2017.

  1. Dr Wright

    Dr Wright New Member

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    There have been several large, long-term randomized controlled clinical trials that compare the different types of diets to try find which diet works best for weight loss. Let’s quickly review the results of six large clinical trials, each of which compare at least two different diet types.

    Researchers randomly assigned 322 obese people to a low carbohydrate diet, a “Mediterranean” diet and a low fat diet and followed these people for 2 years. At the end of the trial, the authors concluded that the choice of which diet to follow should be based upon an individual’s preferences and on which diet you are likely to continue to follow long-term.

    Another comparison trial involved 160 participants who were randomly assigned to follow the Atkins diet, the Zone diet, Weight Watchers, or the Ornish diet. Researchers found that those who lost the most weight were the people who reported that they most closely followed the diet, regardless of which diet they were assigned to.

    A third trial in the United Kingdom randomly assigned 293 obese men and women to the Atkins diet, the Weight Watchers diet, the Slim-Fast diet and the Rosemary Conley diet, or to a control group that did not diet. The authors concluded that those who lost the most weight are the people who strictly followed the diet, regardless of which diet they were following. An editorial pointed out that, though each of these four diets produced the same amount of weight loss, they differed a large amount in how much they cost to participate in, with Slim-Fast costing the most, Weight Watchers the second most expensive, and the Atkins diet the least expensive.

    A fourth comparison trial randomly assigned 311 overweight or obese women to follow the Atkins diet, the Zone diet, the Ornish diet or the LEARN diet (which means: Lifestyle, Exercise, Attitude, Relationships, Nutrition). After 12 months, those who lost the most weight in any of the assigned groups were the ones who most closely followed the recommended diet, and continued following it for the longest time.

    A fifth trial randomly assigned 307 obese people to two years of a low carbohydrate diet or a low fat diet. The authors conclude that weight loss does not depend upon the amount of dietary fat or carbohydrate in your diet. Even with intensive counseling and support, more than one third of the people who enrolled in the trial had withdrawn by two years.

    The largest randomized controlled trial to compare different types of diets assigned 811 overweight men and women to one of four different diets with varied amount of fats, carbohydrates and proteins. The diets varied from 20% to 40% of calories from fats, from 15% to 25% of calories from protein, and from 35% to 65% of calories from carbohydrates. The authors concluded that none of the diets were better than another at decreasing hunger, and people were equally satisfied with each of the diets. Those who attended more groups sessions tended to lose the most weight, regardless of which diet they were following. The authors concluded that any of the diets were equally effective in promoting weight loss as long as they caused people to eat fewer calories. The specific amounts of carbohydrates, fats and proteins in the diet are less important than choosing a diet that you are likely to stick with long-term.

    There are at least four lessons to be learned from these trials. First, it does not really matter for weight loss if you restrict the amounts of fats, proteins or carbohydrates in your diet. Second, in every weight loss trial, the people who lost the most weight are those who followed the diet most consistently, regardless of which diet they were following. Third, the more difficult the diet is to follow, the less likely you are to follow it long term. This is especially true for diets that severely restricted how many fats or carbohydrates you can eat. And fourth, you can pay a lot of money to follow some commercial diet plans that provide the food for you, but you are not necessarily going to lose more weight that way than by following a less expensive diet plan.
     
    Kelli Ourada, Little John and Nicolai like this.
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  3. Kelli Ourada

    Kelli Ourada New Member

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    @Dr Wright Thanks for sharing this information here, makes a ton of sense but didn't know all of this until now!

    Have you tried any of these diets before? And have any of them worked for you?
     
  4. Dr Wright

    Dr Wright New Member

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    I don't have a specific diet that I personally endorse. My goal was to research about diets and weight loss so when patients asked for advice I could give them the best information available. There is a lot of misinformation out there about weight loss and it can be confusing to sort fact from fiction.
     
  5. Jessica Smith

    Jessica Smith New Member

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    You might have heard the adage - you are what you eat. We form our body through the food we eat. Eating unhealthy foods would never let you have a healthy body. For weight loss, many people are ready to starve. They think it would help them have a thin tummy. The less known fact is that keeping hungry decreases the metabolic rate that never let your body burn the stored fat. If you switch over to the diets like juice fasting, etc for once you might lose weight. But the fact is that once you quit the diet lost pounds would be restored very soon. Your face would look pale and dull. Getting skinny does not mean that you have to become pale and weak.

    Here are some tips that would help you draft the diet that would lead to a flat skinny stomach


    • Drink lots of water, at least 12 glasses daily. This helps in flushing away all the dirt from the internal system.
    • Use natural and mild colon cleansers like acai berry. This is a Brazilian wonder fruit that would loosen up the fat cells and help you lose several pounds safely. Also, it works as a natural diet suppressant. It is known to cure all digestion issues and works as the best colon cleanser you can come across.
    • Strictly avoid junk food, packaged items, oily food, etc.
    • Have loads of raw fruits and vegetables. They add fiber to the diet that is very important to have a slim waist.
    • Do not smoke or drink alcohol.
    • Exercise at least 30 minutes daily. If you do not like to workout pick out activities like running, jogging, swimming, jumping, cycling, etc.
    • Avoid red meat. Have lean proteins in its place.
    • Replace sugar with honey and apples.
    • Have your meals on time and do not ever miss them.
    • Have a handful of nuts just 20 minutes before the meal. That would help you suppress the appetite naturally.
     
  6. Omega

    Omega Super Moderator

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    It is always worth reading up on "wonder" products...

    This is what the U.S. Department of Health and Human Services has to say about it

    https://nccih.nih.gov/health/acai/ataglance.htm

    Background
    • The acai palm tree, native to tropical Central and South America, produces a deep purple fruit. The word “acai,” which comes from a language of the native people of the region, means “fruit that cries.” The acai fruit has long been an important food source for indigenous peoples of the Amazon region.
    • Acai products have become popular in the United States, where they have been marketed for weight-loss and anti-aging purposes.
    • The Federal Trade Commission has taken action against companies that marketed acai weight loss products in allegedly deceptive ways.
    • Acai fruit pulp has been used experimentally as an oral contrast agent for magnetic resonance imaging (MRI).
    • Acai products are available as juices, powders, tablets, and capsules.
    How Much Do We Know?
    • Very little research has been done in people on the health effects of acai products.
    What Have We Learned?
    • There’s no definitive scientific evidence based on studies in people to support the use of acai for any health-related purpose.
    • No independent studies have been published in peer-reviewed journals that substantiate claims that acai alone promotes rapid weight loss. Researchers who investigated the safety profile of an acai-fortified juice in rats observed that there were no body weight changes in animals given the juice compared with animals that didn’t receive it.
    • A preliminary study suggested that eating acai fruit pulp might reduce blood sugar and cholesterol levels in overweight people.
    • Laboratory studies have focused on acai’s potential antioxidant properties, and a juice blend with acai as the main ingredient has been shown to have an antioxidant effect in people. (Antioxidants are substances that may protect cells against certain types of damage.)
    Another reliable source for research is the Mayo clinic:
    http://www.mayoclinic.org/healthy-l...althy-eating/expert-answers/acai/faq-20057794

    What are acai berries, and what are their possible health benefits?
    Answers from Brent A. Bauer, M.D.

    The acai (ah-sigh-EE) berry is a grapelike fruit harvested from acai palm trees, which are native to the rainforests of South America.

    Acai berries are widely touted as a so-called superfood, with proponents claiming that they are helpful for a variety of health concerns, including arthritis, weight loss, high cholesterol, erectile dysfunction, skin appearance, detoxification and general health.


    Acai berries contain antioxidants, fiber and heart-healthy fats. They may have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries. But, research on acai berries is limited, and claims about the health benefits of acai haven't been proved.

    And, many fruits besides acai berries provide antioxidants and other nutrients that are important to your health. If you'd like to try acai, check your local health food or gourmet stores — acai can be consumed raw, in tablet form, in beverages such as juice, smoothies or energy drinks, or in other food products such as jelly or ice cream.

    Acai is safe to consume, as long as you're not allergic to the fruit. But, use caution when consuming products made with acai that may have other ingredients, such as caffeine.

    If you're taking amounts of acai higher than you'd normally eat as food, such as in dietary supplements, be sure to check with your doctor. This is especially important for people taking medications for high cholesterol or diabetes, and for people with kidney disease, as large amounts of acai might affect the management of these conditions.

    It's also important to let your doctor know that you've been eating acai berries if you're scheduled to have a magnetic resonance imaging (MRI) test. Very large doses of acai might affect the results of MRI scans.

    I know that I'd rather eat blueberries and 0% Greek yoghurt in my food plan than take supplements.
     
  7. Omega

    Omega Super Moderator

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  8. Elliot Phillips

    Elliot Phillips New Member

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    I love acas bowls in my diet one - two times a week. I find that they always give me a big energy kick or boost and do help with weight loss keeping me fuller for longer. I will also add in some blueberries like you mentioned :)
     
  9. Omega

    Omega Super Moderator

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    I'm a definite fan of people eating fruit... There are beneficial properties which vary in the different colours... A rainbow on a plate is not only pretty - it is actually the healthiest way to go.
     
  10. anniejohnson041

    anniejohnson041 New Member

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    10 Weight Loss Tips to Make Things Easier:
    • Eat a high-protein breakfast.
    • Avoid sugary drinks and fruit juice.
    • Drink water a half hour before meals.
    • Choose weight loss-friendly foods.
    • Eat soluble fiber.
    • Drink coffee or tea.
    • Eat mostly whole, unprocessed foods.
    • Eat your food slowly.
    • Use smaller plates.
    • Get a good night’s sleep, every night.
     

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