When it comes to losing weight, many people are willing to try anything! As a result, the diet business is a billion dollar industry. What is common to all weight loss diets is calorie reduction, but what differentiates them are how severely calories are reduced, which nutrients, (carbohydrate, fat, or protein) are restricted, and how long the diet plan can be adhered to for successful weight loss and long term maintenance. There are thousands of weight loss diets and products, but they can generally be grouped into one of the following categories:
Low fat diets These diets focus on limiting fat which is a very calorie-rich nutrient. Cutting out fat can help lower calories and thus support weight loss. Also, reducing fat, especially from animal sources like meat, cheese and butter, can be good for your heart health. The problem with this diet approach is that you can still take in too many calories from other nutrients – especially carbohydrate. Many “fat free” foods are high in carbohydrates, and especially added sugars. So, the bottom line is, reducing fat is good, but beware…too many calories can still add up to extra pounds!
Low carb diets Reducing carbohydrates can achieve calorie reduction and weight loss. The problem is that carbohydrates are found in many “staple” foods such as bread, pasta, rice, fruit, potatoes and even milk products. So, restricting carbohydrate limits food choices - and so much so that these diets tend to have a high dropout rate. After a year, weight loss achieved by following a low carb diet is typically similar to weight loss by following other less restrictive diets1. Also, diets that are low in carbohydrates tend to be higher in fats and proteins, and this raises safety issues. Too much protein can put pressure on the kidneys, and too much fat may impact heart health. Additionally, very low carbohydrate diets can contribute to potentially dangerous mineral and electrolyte imbalances. A good example of a low carb diet is the Atkins diet.
Glycemic-index diets The glycemic-index (GI) ranks foods based on how they affect blood sugar (glucose) levels. The theory is that low-glycemic-index foods result in a slower and lower blood glucose rise than do high GI foods. In turn they can help improve blood glucose levels and lower circulating insulin levels which is claimed to reduce feelings of hunger, improve appetite control, and increase the amount of stored fat that is burned for energy. Some low-to-moderate glycemic-index foods are healthy, like high fiber whole-grains, whole fruits and vegetables. Sticking to only low-glycemic-index foods is challenging though, and the glycemic index of a food can be affected by a variety of factors like ripeness [of fruits and vegetables], cooking methods and food processing. Blood glucose levels are affected by factors other than the GI of foods too, such as age, weight, physical activity and genetics. Good examples of low GI diets are the South Beach Diet, the Zone and Glucose Revolution.
So just what is the best way to achieve permanent weight loss in a realistic, healthy manner? Currently, the ADA supports a calorie reduction of 500 to 1000 calories per day to encourage weight loss of 1 to 2 pounds per week2. This calorie reduction is best achieved through a nutritious and varied diet which includes high fiber foods such as whole grains, plenty of fruits and vegetables, lean protein and dairy foods and moderate amounts of healthy fats. Well planned, balanced meals are as satisfying as they are nourishing! Making the decision to focus on mealtime can lead to long term positive changes in eating patterns and to great perks when it comes to your health and longevity!
1Mayo Clinic
2ADA Position Statement: Weight Management
