The Best Ways to Eat. Low carb, or low fat? Should you go Atkins, Zone or Paleo? Or does it even matter which diet you choose when you want to lose weight? Most weight loss experts say that shedding pounds comes down to a simple formula: calories in versus calories out. In other words, if you burn more calories than you take in, you'll lose weight. ![]() To find the best diets for weight loss, Live Science conducted a months- long search for information. We spoke with many weight loss experts and dove deep into the most well- regarded studies on the topic done to date. We wanted to know what these studies found and, ultimately, determine the best approaches to healthy eating for weight loss. For example, Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard University T. H. Chan School of Public Health, told Live Science that . ![]() Alli Diet Pills - Dietitian's Review. Juliette Kellow BSC RD reviews Alli diet pills, pointing out that the Alli diet pill will only work if used as an aid to a.The same foods they should eat when they're not on a diet, but just less of them. Frank Sacks, a professor of cardiovascular disease prevention, also at Harvard's School of Public Health. All of the experts we spoke with agreed that those foods should include the staples of a . These foods are important not only for achieving or maintaining a healthy body weight but also for good health in general. But before we delve into the diets, it's important to break down the macronutrients of the foods we eat — carbohydrates, fats and protein — and the roles they play in the body. Of course, individual food can contain more than one more macronutrient. Back to basics. Carbohydrates. Know what you’re eating, set goals, and learn more about nutrition with these outstanding calorie counter apps! Fisher's Program; Online Weight Loss Tools; New HCG Diet Plan; Weight Loss for Kids & Teens; Obesity Health Risks; Success Stories; Black Friday Sale 2016. Get free weight loss help online from a registered dietitian. The best weight loss help is from a nutrition professional. This free diet help will teach you how to. Just wanted to follow-up with everyone here, I posted previously about the awful menopausal fat and weight gain I could not get rid of. I worked out like a crazy. Carbohydrates are your body's go- to source of energy, and they're digested quickly. Glucose — the most basic unit of a carbohydrate — is the only type of carb your cells can use directly to make energy. But the carbs we eat come in three forms — sugars, starches and fiber — and when it comes to weight loss, these three are not equal. But your body can use only so much energy at once, so not all of the glucose you eat is immediately used for fuel.
Some of the extra glucose can be stored in your liver or muscles and be used later. It gets converted to fat. Sugarscontain only one or two molecules, so it's very easy for the body to digest sugars and absorb them into the blood. Starches, in contrast, contain many simple carbohydrate molecules linked together. Because of their size and complexity, starches take longer to be digested into single molecules. Is it okay to eat carbs if you're trying to lose weight? Credit: Jeremy Lips for Live Science. Fiber is an entirely different ball game. Fiber is found alongside sugars and starches in fruits, vegetables, whole grains and legumes. Like starch, it's a complex carbohydrate, meaning it contains many carbohydrate molecules linked together. However, your body can't digest fiber, so this carbohydrate doesn't get absorbed by the gut. It never enters the bloodstream, and it is never broken down for energy. The stuff passes through your body relatively untouched. And the idea is, if you're feeling full, you'll eat less. Of course, keep in mind that complex carbs aren't a free pass to eat as much as you like — extra calories consumed will still be stored as fat. However, because carbohydrates are broken down and absorbed quickly, they can lead to a quicker burst of sugar into the bloodstream than fat does. Therefore, carbs may raise blood sugar levels more than fat does (when compared in equal amounts). Proteins. Protein- rich foods are important for everyone, not just bodybuilders. Protein serves as the building blocks for our bodies, from the tiniest structures inside our cells, to the largest parts of our anatomy. Unlike carbs or fat, excess protein isn't readily stored by the body, so it's essential to eat enough of this macronutrient every day. Of course, just because your body doesn't store the protein doesn't mean you have free rein to eat as much as you'd like without gaining weight. The body can convert excess protein into glucose, or store it as fat. There are 2. 0 amino acids that are important in the body, and some can be converted from one type of amino acid to another as needed. However, there are also several amino acids that cannot be produced in the body by converting other amino acids, meaning you must get these amino acids from your diet. These are known as essential amino acids. However, whereas all animal- based proteins contain all of the essential amino acids your body needs, plant- based proteins generally contain a smaller set of amino acids. That means that if you eat a vegan diet, you need to eat a variety of plant types to get all of your essential amino acids. Fats. Fat does more than pad your waistline — in fact, your body needs some fat to function. For example, in addition to being a reserve source of energy that can be taken out of storage and converted into glucose if needed, fat can help your body absorb certain vitamins. And because fat is broken down more slowly than carbs, it can also help you feel full longer than carbs can. In fact, it's the most calorie- dense of the macronutrients, weighing in at 9 calories per gram. Unsaturated fats are typically found in fats that are liquids at room temperature — oils such as olive oil and canola oil — as well as foods such as nuts and fish. These fats are considered heart healthy, and can certainly be considered a part of a healthy diet for weight loss. Should carbs be the star of your diet, and fat be consumed sparingly? Or should fat be fronted- loaded? Or do the relative amounts of macronutrients in your diet even matter at all? But how do we know if they actually work? And even among these trials, some are better designed than others. Researchers consider many factors when looking at the quality of a trial, including the size of the trial (the more participants, the better) and the length of the study period (the longer, the better), when deciding how much stock to put into the results. Are veggies important for weight loss? Credit: Jeremy Lips for Live Science. The largest clinical trial that compared different diets was the Women's Health Initiative (WHI) Dietary Modification Trial, which included more than 4. However, the trial was not designed to look at weight loss. Rather, the goal of the trial was to see how fat in the diet affected the women's risk of cancer and heart disease. In a study published in the Journal of the American Medical Association (JAMA) in 2. Howard took data from the original WHI Dietary Modification Trial and looked to see whether the two diets had different effects on weight loss. However, because the trial wasn't designed with weight loss in mind, these women were not encouraged to cut calories. They were given a copy of the U. S. The questionnaires showed that the women in the low- fat- diet group increased their daily intake of fiber, fruits, vegetables and whole grains, and decreased their daily intake of total fat, saturated fat and unsaturated fat. The same went for fiber: The women who ate more fiber lost more weight than the women who ate less fiber. It's important to note that the women in the study who switched to a low- fat diet didn't replace the fat in their diet with white bread and other refined carbohydrates, Howard said. In other observational studies, researchers have shown that when . The participants were randomly assigned to different diets — a low- fat diet, a Mediterranean diet or a low- carb diet — for a two- year period. The researchers also conducted a follow- up four years after that, so the total study period was six years. The participants in the low- fat diet group and the Mediterranean- diet group were instructed to cut their calories, while those on the low- carb diet were given no calorie restrictions. Each diet group was given a lunch that fit their diet, according to the report of the study, published in 2. The New England Journal of Medicine. But unlike in the WHI study, the low- fat diet in the DIRECT study didn't result in the most weight loss. Rather, weight loss was the highest in the low- carb group — the participants in this group lost an average of 1. The participants in the Mediterranean- diet group lost, on average, 1. The women in the study who were on the Mediterranean diet lost more weight than the women on the low- fat diet. In comparison, the men on the low- carb diet lost more weight than the men on the low- fat diet, the researchers found. In other words, the researchers learned that there are some alternatives to a low- fat diet that also work for weight loss, Shai told Live Science. These alternatives (the low- carb diet and the Mediterranean diet) also have more health advantages in the long run, such as improved cholesterol and blood sugar levels, respectively, she said. Ultimately, all of the groups cut their calories by about 4. In other words, the study suggested that calories do matter for weight loss. Over the entire six- year period, the average total weight loss was 6. The average weight loss of 1. George Bray, a professor emeritus at Pennington Biomedical Research Center at Louisiana State University and the founder of The Obesity Society, agreed. Plenty of evidence suggests the Mediterranean diet is highly beneficial for people's health and, combined with portion control, is a good strategy for weight loss, Bray told Live Science. The DASH diet, which was developed to lower blood pressure, also has shown weight loss benefits, he said. The DASH diet is a low- sodium diet that's rich in fruits, vegetables, low- fat dairy, nuts, beans and seeds. The results of that study were published in 2. The New England Journal of Medicine. A total of 6. 45 people completed the study. The researchers provided the participants with daily meal plans, and the plans were largely similar across the four diets, with only small tweaks — for example, to include a bit of extra olive oil, or a bit less meat. All of the diets in the study were healthy — they all contained healthy fats, whole grains, fruits and vegetables, said Sacks, who was the lead author of the study.
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