Which Diet is Best?
The New England Journal of Medicine conducted research to establish the most effective dietary regime. They studied three popular weight loss plans;
1) Low-Fat Diet…..’stickability’ over 2 years 90.4%
The low-fat, restricted-calorie diet was based on American Heart Association guidelines. They aimed at an energy intake of 1500 calories per day for women and 1800 calories per day for men, with 30% of calories from fat, 10% of calories from saturated fat, and an intake of 300 mg of cholesterol per day. The participants were counselled to consume low-fat grains, vegetables, fruits, and legumes and to limit their consumption of additional fats, sweets, and high-fat snacks. Average weight loss over 2 years (-3.4kg).
2) Mediterranean Diet……’stickability’ over 2 years 85.3%
The moderate-fat, restricted-calorie, Mediterranean diet was rich in vegetables and low in red meat, with poultry and fish replacing beef and lamb. They restricted energy intake to 1500 calories per day for women and 1800 calories per day for men, with a goal of no more than 35% of calories from fat; the main sources of added fat were 30 to 45 g of olive oil and a handful of nuts (five to seven nuts, <20 g) per day. The diet is based on the recommendations of Willett and Skerrett. Average weight loss over 2 years (- 4.0kg).
3) Low-Carbohydrate Diet……’stickability’ over 2 years 78%
The low-carbohydrate, non–restricted-calorie diet aimed to provide 20 g of carbohydrates per day for the 2-month induction phase and immediately after religious holidays, with a gradual increase to a maximum of 120 g per day to maintain the weight loss. The intakes of total calories, protein, and fat were not limited. However, the participants were counselled to choose vegetarian sources of fat and protein and to avoid trans fat. The diet was based on the Atkins diet. Average weight loss over 2 years (- 4.9kg).
The results over a 24 month period seem to support the ‘no gain without pain’ axiom. The diet which participants found hardest, (with only 78% sticking to the low-carbohydrate regime), was also the most effective with an average weight loss of 4.9kg, as compared to 3.4kg for a low-fat diet.
Very interesting post, John.
It bears out my own experience – for me personally the only one that works is the restricted carb diet, which your figures show to be the most effective. However, I think the reason it also has the lowest “stickability”, is because it does restrict carbohydrates, which are very addictive. After all, carbs are frequently used as “props” during stress related comfort eating binges. No diet works or has any “stickability” unless it addresses the root cause of the obesity. If you want to build muscle, exercise; if you want to lose fat, restrict carbs; and if you want to stop comfort eating, de-stress.
All the best!
Susan
[Reply]
Great post, John, and great response, Susan! Comfort eating is a really hard one to get away from.
Enjoy the journey.
Mandy
[Reply]
Thanks for your comments Susan and Mandy,I was quite proud to publish these statistics, as they show a result I didn't like!...(The low-carb diet being the most effective). My own diet is 70% carbohydrates, but I run 50 miles per week, which I know is not 'normal'. Everyone needs to find the life style and diet that suits them best.
John
[Reply]