Search Weight Loss Topics:

Home » Lose Weight » Final Answer: If you want to lose weight eat less – Baxter Bulletin

DR. DAVID LIPSCHITZ, MATTERS OF YOUR HEALTH Published 10:54 a.m. CT Feb. 14, 2017 | Updated 12 hours ago

Dr. David Lipschitz(Photo: Matters Of Your Health)

Its time to end the diet debate. Stop the nagging comparisons of Adkins versus South Beach, fat versus calories, or protein versus carbohydrates. In a very carefully designed study published in the New England Journal of Medicine, researchers compared the weight loss for obese individuals on four unique diets, and the results are quite clear.

No matter the diet used, success depended on two important factors: the fewer calories consumed the greater the weight loss andthose who had a strong support network of meetings, weigh-ins, and counseling lost much more weight than those who didn't.

In this particular study, participants followed either a low-fat, normal protein diet; a low fat, high protein diet; a high fat, normal protein diet; or a high fat, high protein diet. After one year, all four groups experienced roughly the same average weight loss of approximately 6 kg (13.2 pounds).

By year two, most dieters had regained some weight, but they were all still about 3 kg (6.6 pounds) lighter than before the study started. In addition to pure pounds loss, researchers also examined the quality of life, including how hungry the dieters were, their level of satiety after eating, and satisfaction with the diet plan.

In this area, all four groups presented with the same results. In every case, weight loss led to quantitative improvements in health, including the reduction in cholesterol levels and decreased insulin resistance.

There are several important messages from this study. First, if you want to lose weight and keep it off, join a research study. Results are invariably better in research subjects than the average dieter. These dieters were closely monitored and constantly engaged in the dieting process.

For the average American dieter, the statistics are not encouraging. Over 95 percentof dieters tend to regain any lost weight, often becoming heavier than they were before beginning to diet. Just like alcoholics and gamblers benefit from having a sponsor and attending meetings, so too do overweight individuals need help if a diet is to succeed.

So, if you plan to diet, make sure you identify a counselor (usually a dietitian or nutritionist) and a support group that you can meet with frequently. Continued reinforcement, encouragement, and weigh-ins is the best way to reach a target weight and keep it there.

Second, the most important predictor of weight gain or weight loss is not what you eat but how much. Metabolically, when taking in fewer calories the body must turn to its own fat and muscle for energy, which ultimately results in weight loss.

It has been suggested that dieters who consume a high fat, low carbohydrate diet develop satiety more rapidly and may experience decreased appetite because of an accumulation of ketones. However, this study shows that satiety was equal regardless of the diet. Researchers directly correlated the amount of weight loss with the amount of food taken in more food, more weight; less food, less weight.

This information simply strengthens my belief that the best diet is the Dont Diet. I like Michael Pollans mantra: Eat food. Not too much. Mostly plants. Simplify your relationship with food and work on creating the healthiest meal plan possible, always paying attention to portion sizes.

Be prudent. Reduce calorie intake by avoiding fatty foods and starches. For proteins, try to choose lean meat and fatty fish. For carbohydrates, seek the starches that are complex and rich in fiber. Snack on fruits and vegetables.

Always try to consume monounsaturated fats and omega three fatty acids over saturated fats or the highly processed trans fats. If eating out, skip the appetizer or take half of your meal home eat slowly. This will optimize the chance that you will become satisfied and keep you from overeating.

Finally, any healthy diet must be accompanied by exercise. Just go.The more exercise the better. Walk, raise your heart rate, and do not forget the importance of balance, stretching and resistance training.

Take some time to reevaluate your diet plan its never too late to make healthier choices. Remember: fewer calories plus more support equals less weight.

Dr. David Lipschitz is the medical director for the Mruk Family Education Center on Aging and the Fairlamb Senior Health Clinic. Contact him at askdrdavid@gmail.com

Read or Share this story: http://www.baxterbulletin.com/story/life/health/2017/02/14/final-answer-if-you-want-lose-weight-eat-less/97844502/

Read the original post:
Final Answer: If you want to lose weight eat less - Baxter Bulletin

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Lose Weight » Final Answer: If you want to lose weight eat less – Baxter Bulletin