The randomized investigation (which is important) by Stanford University researchers assigned 609 overweight but otherwise healthy participants to a low-fat or low-carb diet and followed them for 12 months.
What they did find, though, was that cutting down on sugar and refined flower while upping your intake of vegetables and wholefoods would lead to weight loss.
We've all heard stories of a friend who went on one diet which worked great and then another friend tried the same diet and it didn't work at all, ' he said. However, some lost as much as 50-60 pounds. "Go for whole foods, whether that is a wheatberry salad or grass-fed beef", it advises. What's more, the study inquired whether insulin levels or a specific genotype pattern could predict an individual's success on either diet.
A typical breakfast for those in the low-fat group was steel-cut oatmeal with skim milk and berries and black coffee, Dr. Gardner says. (0.7 kg) - the difference within each diet group was more varied and more interesting, Gardner said. "We know weight loss is tough and sustained weight loss is even tougher. We have gobs of data that we can use in secondary, exploratory studies", Dr Gardner said said. The Centers for Disease Control and Prevention, for example, tells people who are trying to lose weight to "write down the foods you eat and the beverages you drink, plus the calories they have, each day", while making an effort to restrict the amount of calories they eat and increasing the amount of calories they burn through physical activity.
The fundamental strategy for losing weight does not change whether you are pursuing a low-fat or a low-carb approach, added Professor Gardner. The participants were initially instructed to reduce their total fat or carbohydrate intake to 20 g/day during the first 8 weeks of intervention, and then slowly added back either fat or carbs into their diet, not surpassing the lowest level of sustainable intake each participant could individually maintain. In fact it's not the diet that you should be mindful of, but your body. Those on the low-fat diet improved their "bad" LDL cholesterol more, while the low-carb group improved their "good" HDL cholesterol and reduced their triglyceride levels more.
The researchers took DNA samples from each subject and analyzed a group of genetic variants that influence fat and carbohydrate metabolism. Unlike cancer treatments, diets can't be matched to genotype, the new study shows. The new study, to be published February 20 in JAMA, homed in on genetics and insulin, seeking to discover if these nuances of biology would encourage an individual's body to favor a low-carbohydrate diet or a low-fat diet. Surprisingly, they did not, Gardner said, which was somewhat disappointing. And regardless of your diet, choose to eat less sugar, less refine flout and as many vegetables as possible.
People with genetic variations linked to low-fat diet response were no more likely to lose weight on the low-fat diet than the low-carb diet.
By selecting the type of diet they could stick to, their weight loss, he says, has less to do with whether the diet is low carb or low fat. "Low Calories!" Doesn't matter, and what works for one person may not work for another. Those statistics pleased Gardner, given that average fat consumption for the participants before the study started was around 87 grams a day, and average carbohydrate intake was about 247 grams. The point is that they did this by focusing on nutritious whole foods that satisfied their hunger.
I'm hoping that we can come up with signatures of sorts.