Quit feeding into trendy diets
in
Warwick
You can stop wondering which fad diet is the most effective, thanks to a two-year study at the Harvard School of Public Health. Researchers assigned four diets to 811 overweight adult volunteers. The diets were low-fat with higher carbohydrate levels; low-fat with more protein; low-carbohydrate with higher fat and protein content; or very low-carbohydrate combined with more protein and fat. The higher fat diets were compatible with American Heart Association guidelines.
All participants lost some 13 pounds during the first six months. Many regained some of the weight at the one-year mark. At two years, 80 percent had maintained an average eight-pound loss. When asked about hunger or satiety (the feeling of being full after a meal), the answers for each diet category were similar. No particular diet was more likely to keep participants feeling full longer than another.
The men in the study ate just more than 2,000 calories, and the women ate 1,250 calories per day. The dieters met with dietitians and had the opportunity for group support sessions. Interestingly, the most successful losers were those who attended the most education and support group sessions. As long as they were aware of the calorie intake, they lost weight, regardless of the type of diet they followed.
This study points out the importance of behavior change support for those trying to lose weight successfully. Weight control programs with a proven track record are those with weekly meetings or those with an opportunity for long-term follow-up. Behavior change is not easy and it takes time.
We tend to gravitate to the latest trendy diet plan, hoping for a quick solution. Slow, steady weight loss is just not appealing to our society. We want instant gratification, and we don't really want to work too hard. That extra weight did not appear overnight, so we should not expect to lose it overnight. Unrealistic goals about weight loss often add to the discouragement we feel. We set ourselves up for failure when we set a goal to lose 50 pounds before the family reunion in three months.
The battle of the bulge is won with attention to the number of calories taken in and the number of calories burned with activity. The authors recommend choosing a balanced, heart-healthy diet with foods that appeal to you so you can stick with it and not feel deprived. Crash diets and fad diets don't work if you can't follow them for the long haul.
