The Type of Diet or Calories Lost:
What's Better for Losing Weight?
A 2009 study published in The New England Journal of Medicine examined a long-term dieting plan, and asked what was more important for weight loss:
the composition of the diet (that is, the proportions of fat vs. protein) or caloric intake.
*** Study
The subjects (811 men and women) were randomized to one of these four diets, which totaled at least 1,200 calories:
* low fat/average protein
* low fat/high protein
* high fat/average protein
* high fat/high protein
Participants were asked to exercise at least 90 minutes a day and were advised every 8 weeks during the period of two years. Group sessions 3-4 weeks were provided in the first period of 6 months and 2-4 weeks, the remaining 18 months of study.
*** Results
Whatever the diet were the subjects of weight loss and reduction in waist circumference were the same for the 4 groups. In general, participants lost an average of 13 pounds, 6 months and nine pounds after two years. The greater weight loss was observed during the first six months, and all groups paper weight slowly over 12 months. As a group, all showed improvements in levels of LDL (bad cholesterol), triglycerides and insulin.
*** Finally
While the diet is balanced and healthy in all, you can lose weight and maintain a good amount of it off if you look at the number of calories. The researchers thought it significantly, those who have participated in at least two thirds of the counseling sessions lost an average of 22 pounds, compared with non-participants advice and lost an average of 9 pounds in general.
Cut the calories inch by inch
Here are some ways to cut calories that will not leave you hungry:
* Skim milk instead of cream in coffee (2 cream = 45 calories, skim milk = negligible calories adds calcium)
* butter spray instead of butter on bread or potatoes (45 calories)
* 1% instead of whole milk (50 calories)
* low-cal wheat bread instead of regular (~ 40 calories)
Even these small adjustments to the reduction of calories can increase significantly.
*** Save 9 pounds effortlessly--over 2 years
Let's say you have nothing differently in their diet or exercise routine, except for a change of more than 45 calories. (Yes, just one!) Since 3500 calories equals one pound for two years (the duration of the previous study) may, in theory, lose 9 pounds.
Do not you think? Here's the calculation:
* If you have registered about 45 calories a day for two years (730 days) would be: 730 x 45 = 32,850 calories saved more than two years.
* The total number of "saved" calories (32,850) divided by the number of calories in a pound (3500) would be: 32,850 / 3500 = 9.4, or about 9 pounds over two years!
By coincidence, nine books, is that the study subjects lost an average. Imagine what you could do if you increased physical activity, consisting of three
calorie diets cut above (3 x 45 = 135 calories saved per day) and started her support group to lose weight!
*** In short
If you keep your diet low in fat (eg, no more than one third of calories from fat one) and stay away from a lot of simple sugars, there are many versions of a
healthy diet. Just do not overload the proteins or protein supplements, if not necessary, because your body is treated as excess calories and make them fat.
A 2009 study published in The New England Journal of Medicine examined a long-term dieting plan, and asked what was more important for weight loss:
the composition of the diet (that is, the proportions of fat vs. protein) or caloric intake.
*** Study
The subjects (811 men and women) were randomized to one of these four diets, which totaled at least 1,200 calories:
* low fat/average protein
* low fat/high protein
* high fat/average protein
* high fat/high protein
Participants were asked to exercise at least 90 minutes a day and were advised every 8 weeks during the period of two years. Group sessions 3-4 weeks were provided in the first period of 6 months and 2-4 weeks, the remaining 18 months of study.
*** Results
Whatever the diet were the subjects of weight loss and reduction in waist circumference were the same for the 4 groups. In general, participants lost an average of 13 pounds, 6 months and nine pounds after two years. The greater weight loss was observed during the first six months, and all groups paper weight slowly over 12 months. As a group, all showed improvements in levels of LDL (bad cholesterol), triglycerides and insulin.
*** Finally
While the diet is balanced and healthy in all, you can lose weight and maintain a good amount of it off if you look at the number of calories. The researchers thought it significantly, those who have participated in at least two thirds of the counseling sessions lost an average of 22 pounds, compared with non-participants advice and lost an average of 9 pounds in general.
Cut the calories inch by inch
Here are some ways to cut calories that will not leave you hungry:
* Skim milk instead of cream in coffee (2 cream = 45 calories, skim milk = negligible calories adds calcium)
* butter spray instead of butter on bread or potatoes (45 calories)
* 1% instead of whole milk (50 calories)
* low-cal wheat bread instead of regular (~ 40 calories)
Even these small adjustments to the reduction of calories can increase significantly.
*** Save 9 pounds effortlessly--over 2 years
Let's say you have nothing differently in their diet or exercise routine, except for a change of more than 45 calories. (Yes, just one!) Since 3500 calories equals one pound for two years (the duration of the previous study) may, in theory, lose 9 pounds.
Do not you think? Here's the calculation:
* If you have registered about 45 calories a day for two years (730 days) would be: 730 x 45 = 32,850 calories saved more than two years.
* The total number of "saved" calories (32,850) divided by the number of calories in a pound (3500) would be: 32,850 / 3500 = 9.4, or about 9 pounds over two years!
By coincidence, nine books, is that the study subjects lost an average. Imagine what you could do if you increased physical activity, consisting of three
calorie diets cut above (3 x 45 = 135 calories saved per day) and started her support group to lose weight!
*** In short
If you keep your diet low in fat (eg, no more than one third of calories from fat one) and stay away from a lot of simple sugars, there are many versions of a
healthy diet. Just do not overload the proteins or protein supplements, if not necessary, because your body is treated as excess calories and make them fat.
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