How many diets have you tried? Did any of them work? If you’ve struggled with your weight, then you’ve probably already tried every type of diet – low fat, low carb and high protein diets. And in the end, it may not matter what diet you choose.
A recent study in the February 26 issue of New England Journal of Medicine added to the mounting evidence that suggests: no one diet is better than the next when it comes to weight loss. In the study they tested four diet groups:
- Low-fat, average-protein: 20% fat, 15% protein and 65% carbohydrates
- Low-fat, high-protein: 20% fat, 25% protein and 55% carbohydrates
- High-fat, average-protein: 40% fat, 25% protein and 40% carbohydrates
- High-fat, high-protein: 40% fat, 25% protein and 35% carbohydrates
All diets included 8% or less saturated fat, at least 20 g of dietary fiber per day and 150 mg or less of cholesterol per 1000 kcal. Participants were also encouraged to exercise 90 minutes per week.
What Were the Results?
After six months, all the participants lost an average of 13 lb/6 kg, approximately 7% of their starting weight. After a year, they regained some of the lost weight. And by 2 years, weight loss was approximately 9 lb / 4 kg. Regardless of which diet, participants also experienced similar levels of satiety, hunger, satisfaction with the diet and attendance at group sessions. They also lowered their risk of diabetes and improved heart health by reducing blood levels of bad cholesterol (LDL) and increasing good cholesterol (HDL).
Dr. Frank Sacks, a professor at the Harvard School of Public Health and lead author of the study, believes: it doesn’t matter where your calories come from, as long as you’re eating less.
Recommended Calories Per Day
During the study, researchers urged participants to eat 750 calories less than they used each day. And for the first several weeks, dieters followed that advice. However, at six months, they were only consuming 225 calories less.
The main reason for the increased intake was hunger. New thinking by the researchers is that a more gradual change in intake may be better or maybe a more realistic reduction in calories would be the best approach.
Overall, the good news is that you can take a flexible approach to picking a diet. Choosing a diet that fits your lifestyle and eating habits has the best chance of success – provided you are eating fewer calories than you are burning. And setting realistic goals will ensure long-term success.
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