Recent researches compared three popular dietary models in order to understand what is the most effective method for weight loss and good health.
322 people with human obesity (86% men) participated in the study as three dietary patterns and their effect on weight loss were compared. Of course, the overall physical condition was also taken into account. Here’s their description:
Low fat diet was with no more than 30% of calories coming from fat, 10% calories from saturated fat and 300 mg of cholesterol per day. The overall calorie intake per day was limited to 1500 calories for women and 1800 calories for men.
Mediterranean diet, which is defined as the average in fat also restricted calories (1500 for women and 1800 men). The purpose of this diet is to include less than 35% calories from fat by reducing the consumption of red meat replacing it with poultry and fish. Mono-unsaturated fats that are considered healthier were added to the diet using olive oil and nuts. This diet plan is based on the Mediterranean type of eating.
Low carbohydrate diet was not restricted in calories, while the other two diets were. In the first two months of the process of weight loss the participants had to reduce their carbohydrate intake up to 20 grams per day (equivalent of carbohydrates contained in a small banana) and gradually increased their intake up to 120 g per day (equivalent to 2 slices of bread per day, 3/4 cup of pasta and a medium apple). The participants in this diet had no restrictions to the total intake of calories, protein or fat.
Which diet was more effective?
In weight loss: Low-carbohydrate or Mediterranean: Although all participants lost weight, the percentage of weight loss in those of Mediterranean or low carbohydrate was higher. Average weight loss after two years of the Mediterranean diet was 4.4 kg, while the of low carb it was 4.7 kg. The Mediterranean diet showed greater effect in women while the low card diet-in men.
In cholesterol level- Low carbohydrate group showed the greatest difference in cholesterol profile. This was the most effective diet as to cholesterol.
The result ended in the advantage of low carb diet.
The final results of survey show that low carb diet is best for long term weight loss and improved cholesterol levels. However, it is important to note that this diet doesn’t require eating large amount of meat. The participants had to consume vegetarian foods rich in fat and protein.
Moreover, the results reported that women who participated in the study had more success following the Mediterranean diet.
How to make a successful diet plan?
There is nothing bad in the idea of losing some weight and shaping the body. But what to begin with? Which of the hundreds of popular diets to start in order to achieve your goals?
Here are some tips that can help you.
Before you try to change your habits, you must be aware of your body mass index. Start a diary of the foods you eat and training you do every day.
Most people will say “Why bother? I already know what I eat constantly”. But you actually do not know. Eating is something we do instinctively every day without paying great attention to it. For example, you can drink 5 glasses of water a day without being aware of it, but this is a large amount of empty calories. Thanks to the notes we make, we will have full information about our everyday diet plans.
The next step is particularly important. You should make a long term plan. If you change your eating habits and sports, this will not happen overnight. You need a long time to match the changes in your life.