Showing posts with label low fat. Show all posts
Showing posts with label low fat. Show all posts

Low-carb vs low-fat? Both led to ~12lb loss after a year, regardless of genes

Study knocks back hopes of using genetics to design weight-loss diets.

12lb loss after a year

In a 609-person, year-long study, dieters lost an average of about 12 pounds—regardless of whether they were trying to stick to a low-fat or a low-carb diet and regardless of whether they carried genetic variations linked to success on one of those diets.

The lackluster finding, published by Stanford researchers this week in JAMA, knocks back hopes that we’re at the point of harnessing genetic information to tighten our waistlines. Previous studies had whetted dieter’s appetites for the idea, picking out specific blips in metabolic genes that appeared to help explain why some people easily shed poundage on a given diet, while others struggled. Biotech companies have even begun serving up DNA tests that claim to help hungry dieters pair their menus with their biological blueprints.

But according to the new study, that order isn’t up yet.

The authors, led by nutrition researcher Christopher Gardner, enrolled 609 participants, who were aged 18 to 50 and had body mass indexes from 28 to 40 (spanning overweight to extreme obesity), with a mean of 33 (obese) and an average weight of around 212 pounds. Of those, 305 participants were randomly assigned to eat a “healthy low-fat diet” for a year, while the remaining 304 were assigned a “healthy low-carbohydrate diet.”

The dieters weren’t strictly monitored or required to stick to a rigid plan. Instead, they were offered 22 hour-long classes led by registered dietitians on how to follow their assigned diet without feeling deprived, as well as general advice on healthy eating.

Five tips to help you maintain your weight loss resolution

Five tips to help you maintain your weight loss resolution

New Year's Resolutions are easier to make than to keep, especially when it comes to dieting. While life may seem at times disagree with your health goals, there are plenty of ways to avoid common pitfalls this new year and stay on track weight loss.

Snack and drink smart: 

When you're one-the-go, easy protein-packed snacks will help you stay on track. Try jerky, cheese low fat strand, or 100 calorie packs of almonds. Fiber-rich whole grains, fruits and vegetables can also help keep hunger at bay.

The beverage calories add up quickly. Continue dry wines, as they often have fewer calories than sweet varieties. Light beers, with about 100 calories per 12 ounce serving, are also a good option. If you prefer cocktails, use no-calorie mixers such as seltzer with 1.5 ounces of spirits.

Make it easy:  

The diet should be easy. Most people often complain that diets fail because they need constantly counting calories or weighing and measuring food.

Look for programs that help you meet your goals, offering comfort and support. For example, Nutrisystem help with the difficult part - counting, weighing and measuring - offering pre-meal plans rations and custom designed to supply individuals with the right amount of calories to how your metabolism burns and satisfy the taste individually. And with its fast 5+ kit, you can start your weight loss as it promises to help you lose five pounds more than an inch from his waist in its first week of the diet. You will see results quickly, giving you the motivation to keep going.

Eating out, right:  

Eating out is sometimes inevitable. Just be sure to check out the nutritional information for a restaurant online before you go so you can make wise decisions.

Make substitutions such as salad with dressing on the side, instead of fries and do not be afraid to ask if a menu item can be modified. Also, be aware of portion sizes. Take half of your meal home and enjoy it for lunch tomorrow.

Facing the scale:

weight fluctuates throughout the day. Weigh yourself at the same time of day in clothing similar weight to get the most accurate readings. Remember, however, the number on the scale does not always reflect their hard work. Focus on positive and healthy changes and how you feel.

Aim for 30:  

Squeezing 30 minutes of activity into your day. Walk during lunch, jumping rope for your favorite night television or turn on the music and dance around the house.

Remember, everyone falls off the wagon occasionally, but the new year is the perfect time to engage with their weight loss goals now.