Or what is the most effective diet.
The best way to find out what is the best diet, or should I say the most effective diet is have a look what diets have stood the test of time and are not a fad. Those are the ones you should be looking at closer.
In one (Brehm JCEM 2003;88(4);1617-1623) study, the participants were divided up into two groups. Low fat and low carb. At the start of the diet all participants started off with similar calories, in regards to fat, carbs and protein. After month 3 the low carb group started to pull away from the low-fat group. That is when the people started getting advice, the groups started to do well. As you can see, even though the low carb came out on top, the results in terms of weight-loss was a little more weight lost on the low carb, compared with the high carbohydrate diet.
I tried to get some evidence to show why it is important to eat the right type of food. The slide shows that obesity trends overall aren’t getting any better. Obesity in most cases can be completely reversed. Obesity is generally a condition where your body is secreting insulin to counter the sugar in the blood. What your body doesn’t burn is converted to fat in the liver. That is the fat that builds up around your chest and abdomen. To reverse obesity if you take away the thing that triggers an insulin response. That’s sugar or anything that converts to sugar. Once you do that you should start losing weight.
The four diets that Chris Gardner did a study on are Atkins, zone, Learn and Ornish diets. The retention rate at one year was 80%. You could split the groups in two, because you have Zone, Learn and Ornish are generally high carb diets and the Atkins diet is high protein, high fat and low carb.
At 1 year the people on the Ornish diet, the percentages of fat, protein and carbohydrate was almost identical to the USDA guidelines.
On the low carb Atkins diet all of the participants risk profiles improved. Their cholesterol particle sizes improved and they lost significantly more weight compared to the high carb diets. At six months the low carb group carbohydrate intake almost doubled, because the participants were not coached anymore. Even though they consumed double the carbs they were suppose to, “the Atkins diet” was shown to be more superior.
Generally most people can’t stay on a high carbohydrate diet similar to the USDA guidelines, because what this does is breeds obesity. Trials like the one Chris Gardner did reinforces the act that a low carb diet is healthier by reduces the risk of insulin resistance and eventually obesity and the other diseases that come with it.
There is also a down side on consuming too much protein. If you eat more protein that your body can’t use, you can put more unnecessary load on your kidneys. At the same time if you are consuming too much protein, the excess can be converted back to sugar, which can elevate your insulin levels. Generally the kidneys are a very resilient organ. There maybe an instance where excess protein can accelerate kidney damage if you already have kidney disease.
Water is a non-caloric beverage. It is perfect to use water with food to reduce calories in meals. For instance when making soups, add a little more water which will reduce the calories. Water mixed with fresh lemons or limes make a healthy nutritious drink and is a good source of vitamin C. Consider reducing the high carb aspect of your meals. Try reducing or eliminating the sugars, grains and starchy foods.
Grains, starches are amongst the highest of all glycemic foods which are equal to or higher than sugar in the glycemic index.
We have evolved on this earth as hunters and gatherers to eat meat. Meat is one of the most nutritious foods you can eat. Did you know consuming a low carbohydrate diet satisfies you more than consuming a high carbohydrate diet. That’s why “the Atkins diet” was so successful. It eliminated high carbohydrate food from it,