What type of calorie is best for weight lost: protein, carbohydrate, or fat? This is the question that a recent study done at Harvard University and published in the Journal of the American Medical Association set out to answer.
The authors of the study found that a low-glycemic index eating plan may offer advantages over low-fat or low-carbohydrate diets for weight loss. It may be that the quality of the diet and not the amount of calories consumed affects how much weight is lost.
Study participants included 21 overweight and obese adults. Each participant was given a diet to help them lose 10 percent to 15 percent of their weight. Then to maintain the new weight, each participant was put on one of the three test diets: a low-carbohydrate (similar to the Atkins diet), a low-fat diet (similar to the diet recommendations of the American Heart Association), or a low-glycemic index diet (similar to Nutrisystem).
All participants eventually were assigned to each of the diets in random order throughout the study and followed each diet for four weeks. The diets were all equal in calories; however, the fat, carbohydrate and protein varied.
Throughout the study, researchers gathered data to see which diet would help the participants maintain their original weight loss. The study also looked at the effect of the three diets on energy expenditure and various measures such as hormones, cholesterol, triglycerides, insulin, and inflammation markers.
When looking at energy expenditure, participants burned 300 calories more each day while on the low-carb diet than on the low-fat diet. And on the low-glycemic diet, participants burned 150 more calories than on the low-fat diet.
Usually when people reduce calorie intake, the body doesnt think diet, it thinks starvation. So ones metabolism slows down to conserve energy. This is a protective response. Possibly the low-carb and low-glycemic index eating plans do not trigger that starvation response. A fat reduction overview can help you construct a clear outline of what you demand to focus on to achieve your fat burning purpose if you're a novice; or serve as a reminder for those who are at an advanced or more boost step of their weight loss program. Promptly after are seven steps that can serve as methods for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have misled people into believing that it is the same, but most diets and weight loss programs only work by leading to a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor.
However, there are other study findings to consider. Dr. David Ludwig, one of the study authors, noted that those who were on the low-fat diet showed increased triglycerides, decreased HDLs or the good cholesterol, and insulin resistance. Those on the low-carb diet had increases in the stress hormone cortisol and increases in C-reactive protein (CRP), a measure of inflammation. Increased inflammation is associated with heart disease and diabetes.
Those participants on the low-glycemic index diet, though, showed improvement in cholesterol and other disease markers. Overall, the low-glycemic index diet had the best result when considering energy expenditure and disease risk.
It is important to note that the low-glycemic plan used in the study was not just another low-carbohydrate diet but a healthy mix of whole grains, fruits, vegetables, nuts, legumes, and fish.
Nutrition experts will continue to debate which diet is the best weight loss tool. Remember that these diets were followed for just four weeks. Weight maintenance needs to be a lifestyle change and not a short term attempt. Eating healthy is something we all need to strive for everyday.
Photo Credit: Stuart Miles/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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