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Scientists Reveal Which Low-Carb Diets Work Best for Weight Loss  Newsweek

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Scientists Reveal Which Low-Carb Diets Work Best for Weight Loss - Newsweek

Crash Diets: Temporary Fix or a Route to Long-Term Damage?

The era of digital influence has given rise to a dangerous trend: crash diets. Often showcased by influencers and propelled by social media, these diets typically involve a drastic reduction of daily calorie intake usually between 800-1,200. The allure of rapid weight loss has led many to embrace these diets, despite the potential health risks that accompany them.

Surprisingly, studies have demonstrated that crash diets can indeed be effective for certain individuals. For those struggling with obesity or type 2 diabetes, these diets can lead to significant weight loss, and in some cases, even remission of diabetes. But this is just one side of the coin. The other side reveals a darker reality, the long-term detrimental effects on the bodys metabolism.

When calorie intake is severely reduced, the bodys metabolic rate decreases. The result is a reduced calorie burn and loss of muscle mass. Additionally, crash diets can increase the levels of stress hormones like cortisol, and simultaneously decrease T3 hormone levels. This hormonal imbalance can lead to hypothyroidism and weight gain over time. Consequently, about 80% of crash dieters eventually regain the weight, or even exceed their original weight.

For those seeking long-term weight loss, gradual dieting is recommended. This approach involves reducing body weight by around 0.5 to 1kg a week, making it a more sustainable strategy. A diet high in protein is particularly beneficial, as it can increase metabolic rate and induce a feeling of fullness. This leads to a lower calorie intake and greater fat loss. Beyond dieting, regular exercise, and a balanced approach to calorie reduction are essential.

In conclusion, while crash diets might seem appealing due to their promise of rapid weight loss, the long-term effects can be damaging. Sustainable weight loss is achievable through gradual dieting, regular exercise, and a diet rich in protein. Its not about quick fixes, but a lifestyle change for better health.

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Crash Diets: Rapid Weight Loss Vs Long-Term Effects - BNN Breaking

There's a new weight loss scheme making the rounds on the internet, and many people swear by it. It's known as the 80/20 rule, and the concept is simple: For 80 percent of the time, you follow a nutritious eating plan that falls within your set calorie budget. For the remaining 20 percent, you can let loose a little, enjoying the foods you love with fewer restrictions.

For many people, this offers a balanced approach to dieting that puts weight loss well within reach. However, others have found that despite adhering to the plan, the scale won't budge. Wondering if the 80/20 rule might work for you? Here's everything you need to know about the new eating plan that promises easy weight loss.

RELATED:Lose 50 Pounds by Following 2 Simple Rules, Successful Dieter Says.

The 80/20 rule may sound straightforward, but it can actually look very different from person to person. For some people, an 80/20 split means following a strict diet for five days out of the week and then indulging in two cheat days. For others, it means carefully breaking up each day's calorie budget to allow for a daily splurge that accounts for 20 percent. ae0fcc31ae342fd3a1346ebb1f342fcb

The key to success is to get honest with yourself about how much structure you need to stay on track with your diet plan. Trying the plan out various ways can help you determine what works best for you and your lifestyle.

Krutika Nanavati, RDN, a registered dietitian and nutritionist practicing in New Zealand and a medical advisor at Clinicspots, says there are several benefits to the 80/20 rule.

"Flexibility prevents deprivation and burnout, fostering long-term adherence," she tells Best Life, adding that enjoying occasional treats can provide mental relief and reduce cravings. Planning for controlled indulgence may ultimately help some people avoid binging behaviors, she notes.

If you have an active social life, you may also appreciate how the flexible 20 percent of your schedule allows you to enjoy shared meals with others. Instead of having those events sway you off course, you can treat them as normal parts of life that you balance in the remaining 80 percent of your time.

However, not everyone following the 80/20 rule will find that it leads to easy weight loss. Nanavati says that many people overeat significantly during their flex days and struggle to switch between restriction and non-restriction. "The 20 percent freedom might lead to unhealthy choices, compromising overall effectiveness," which she says depends on "personal habits, discipline, and metabolic factors."

She also warns that any diet plan that you view as a "quick fix" may ultimately end in disappointment. The 80/20 rule, like all other weight loss plans, "requires long-term commitment and consistent effort for noticeable weight loss," the dietitian says.

RELATED:I'm a Diet Coach and These Are the 5 Things I'd Do to Lose Weight Fast.

Michele Saari, MSc, RD, a registered dietitian working with EHealth Project, says that with a few slight changes, the general concept of the 80/20 rule can lead to significant and sustainable weight loss. In particular, she suggests tweaking how much time you spend eating healthy meals versus eating flexibly. A 90/10 split is ideal, she says.

"If someone is telling you that 20 percent of the time, such as on weekends, you can eat whatever you want, you likely will not lose weight," Saari explains. "Those two days or 20 percent of the time eating whatever you want can throw away all the hard work you put in throughout the week. Someone could easily eat and drink thousands more calories on the weekend than they intended to, and this will lead to weight gain."

She adds that the specifics of what you eat will also determine whether or not you shed pounds. The vast majority of the time, your diet should be built around fresh fruits and vegetables, whole grains, lean proteins, healthy fats, a range of vitamins and minerals, and ample water.

When you do indulge, it's still best to maintain a little bit of structure. "Make sure that you fill up on a nutritious meal before, including a high fiber and protein option," Saari says. "When you're eating your treats, try to listen to your body when you're actually full there's no need to clean your plate if it's only going to make you feel overly full and uncomfortable after."

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Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

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The 80/20 Rule Promises Easy Weight LossBut Does It Work? - Best Life

This low-carb diet leads to the most weight loss: Harvard study  New York Post

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This low-carb diet leads to the most weight loss: Harvard study - New York Post

THURSDAY, Dec. 28, 2023 (HealthDay News) -- New research offers yet more evidence that veggies, whole grains and low-fat dairy products are good for you in the long run.

"Our study goes beyond the simple question of, 'To carb or not to carb?'" said lead study author Binkai Liu, a research assistant in the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

"It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months," Liu explained in a Harvard news release.

The key takeaway: Not all low-carb diets are the same when it comes to managing weight over the long haul.

In the study, researchers analyzed data from more than 123,000 healthy adults who were part of major research studies between 1986 and 2018.

Participants reported on their diets and weights every four years, and they were scored based on adherence to five types of low-carb diet. They included ones based on animal proteins, plant-based proteins and ones that emphasized animal proteins, unhealthy fats and processed grains.

Low-carb regimens high in proteins, fats and carbs from healthy, plant-based sources were linked to slower long-term weight gain.

Participants who stuck with total low-carb or animal-based eating regimens gained more weight, on average, than those who followed a healthy low-carb eating plan over time.

These links were strongest for participants who were overweight or obese, younger than 55 and/or less physical active, the study found.

The findings were published Dec. 27 in the journal JAMA Network Open.

"Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables and low-fat dairy products," said senior study author Dr. Qi Sun, an associate professor of nutrition at Harvard.

More information

The Mayo Clinic has more about low-carb diets.

SOURCE: Harvard University T.H. Chan School of Public Health, news release, Dec. 27, 2023

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Going Low-Carb? Avoid Meat to Keep the Weight Off Long-Term - HealthDay

The world of diets is a confusing one, filled with countless theories and strategies, each claiming to be the ultimate solution for weight loss and health. Among the most popular are low-carb and no-carb diets. However, these diets may lead us to miss out on many delicious and healthy foods. It is crucial to understand the difference between healthy carbohydrates, often found in whole foods, and less healthy ones, typically found in processed foods. This article aims to provide valuable insights for those considering a low-carb or no-carb diet.

Refined carbohydrates, also known as simple carbs, come in two forms: refined grains and sugars. The refining process eliminates the bran and germ, leaving only the endosperm, which significantly reduces the nutritional value. Consumption of too many refined carbs is associated with an increased risk of obesity, heart disease, metabolic syndrome, and type 2 diabetes. Common examples of refined carbohydrates include white bread, white rice, and white flour. Hence, it is advisable to consume these foods in moderation and opt for complex carbohydrates, which are digested more slowly and are richer in nutrients.

A study conducted by Harvard found that the quality of foods, not just the quantity of carbohydrates, fats, and proteins, makes a difference in maintaining weight. The research, which followed the eating patterns of 120,000 people over 30 to 40 years, found that diets composed of plant-based proteins and fats, and healthy carbohydrates were significantly associated with slower long-term weight gain than unhealthy low-carb diets. This study confirms that the quality of diet matters, not just the number of carbs.

Complex carbs digest or absorb more slowly than simple carbs, which can aid in weight control and maintaining stable blood sugar levels. They are also more filling, which can help prevent overeating. The timing of consuming carbs can also play a role, with simple carbs being suggested for energy before or after intense workouts, and before bed for faster digestion and energy.

A study of nearly 125,000 healthy adults showed that replacing refined carbs with whole-grain foods and reducing animal-based fats and proteins lessened the amount of weight people gained over four years. The research emphasized the importance of high-quality carbohydrates such as whole grains, healthy fats, and plant-based proteins. Moreover, it showed that diets heavy on healthy carbohydrates and plant-based proteins and fats are associated with significantly slower long-term weight gain. However, even healthy choices can become unhealthy depending on how they are served.

Reducing refined carbs can lead to weight loss and decrease the risk of heart disease. Consuming fibrous vegetables and natural fats can also aid in weight loss and disease prevention. However, it is crucial to note the potential risks of low-carb diets and the dangers of increasing carbohydrate intake to very high levels. The connection between carbs and weight loss is complex and depends on the quality and quantity of the carbs consumed.

While low-carb and no-carb diets can seem attractive for quick weight loss, its essential to consider the long-term effects and benefits of whole, unprocessed foods. By focusing on the quality of carbohydrates and including a balance of healthy fats and proteins in our diet, we can enjoy delicious food, maintain a healthy weight, and reduce the risk of chronic diseases.

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The Role of Carbohydrates in Weight Loss and Disease Reduction - Medriva

Low-carbohydrate diets comprised mostly of plant-based proteins and fats with healthy carbohydrates such as whole grains were associated with slower long-term weight gain than low-carbohydrate diets comprised mostly of animal proteins and fats with unhealthy carbohydrates like refined starches, according to a new study led by Harvard T.H. Chan School of Public Health.

The study will be published on December 27, 2023, inJAMA Network Open.

Our study goes beyond the simple question of, To carb or not to carb? said lead author Binkai Liu, research assistant in the Department of Nutrition. It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.

While many studies have shown the benefits of cutting carbohydrates for short-term weight loss, little research has been conducted on low-carbohydrate diets effect on long-term weight maintenance and the role of food group quality.

Using data from the Nurses Health Study, Nurses Health Study II, and Health Professionals Follow-up Study, the researchers analyzed the diets and weights of 123,332 healthy adults from as early as 1986 to as recently as 2018. Each participant provided self-reports of their diets and weights every four years. The researchers scored participants diets based on how well they adhered to five categories of low-carbohydrate diet: total low-carbohydrate diet (TLCD), emphasizing overall lower carbohydrate intake; animal-based low-carbohydrate diet (ALCD), emphasizing animal-based proteins and fats; vegetable-based low-carbohydrate diet (VLCD), emphasizing plant-based proteins and fats; healthy low-carbohydrate diet (HLCD), emphasizing plant-based proteins, healthy fats, and fewer refined carbohydrates; and unhealthy low-carbohydrate diet (ULCD), emphasizing animal-based proteins, unhealthy fats, and carbohydrates coming from unhealthy sources such as processed breads and cereals.

The study found that diets comprised of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain. Participants who increased their adherence to TLCD, ALCD, and ULCD on average gained more weight compared to those who increased their adherence to HLCD over time. These associations were most pronounced among participants who were younger (<55 years old), overweight or obese, and/or less physically active. The results for the vegetable-based low carbohydrate diet were more ambiguous: Data from the Nurses Health Study II showed an association between higher VLCD scores and less weight gain over time, while data around VLCD scores from the Nurses Health Study and Health Professionals Follow-up Study were more mixed.

The key takeaway here is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term, said senior author Qi Sun, associate professor in the Department of Nutrition. Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables, and low-fat dairy products.

Other Harvard Chan authors included Molin Wang, associate professor in the Departments of Epidemiology and Biostatistics, and Yang Hu, research scientist; Sharan Rai, postdoctoral research fellow; and Frank Hu, professor, in the Department of Nutrition.

The study was funded by research grants from the National Institutes of Health: UM1 CA186107, U01 CA176726, U01 CA167552, P01 CA87969, R01 HL034594, R01 HL035464, R01 HL60712, R01 DK120870, R01 DK126698, R01 DK119268, U2C DK129670, DK119268, R01 ES022981, and R21 AG070375.

Low-Carbohydrate Diet Macronutrient Quality and Weight Change, Binkai Liu, Yang Hu, Sharan K. Rai, Molin Wang, Frank B. Hu, Qi Sun,JAMA Network Open, December 27, 2023, doi: 10.1001/jamanetworkopen.2023.49552

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Low-carbohydrate diets emphasizing healthy, plant-based sources associated with slower long-term weight gain - ScienceBlog.com

Running to lose weight? Please dont! Heres why  The Indian Express

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Running to lose weight? Please dont! Heres why - The Indian Express

5 things to do to get in shape in 2024  The Indian Express

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5 things to do to get in shape in 2024 - The Indian Express

Scientists recommend this diet for slower long-term weight gain  Malay Mail

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Scientists recommend this diet for slower long-term weight gain - Malay Mail

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