A recently published study in the New England Journal of Medicine compared the “effectiveness and safety” of weight loss using a Low-Carbohydrate, Mediterranean, or Low-Fat diet. Findings suggest that Low-carbohydrate and Mediterranean diets promote greater amounts of weight loss than a Low-Fat diet.
322 obese subjects were randomly assigned to follow either a calorie controlled low-fat diet, a calorie controlled Mediterranean diet or a non-calorie controlled low-carb diet over a 2 year period. Of the “272 participants who completed the intervention” the average weight loss was 7 lb in the low-fat group, 10 lb in the Mediterranean group and 12 lb in the low-carb group.
The low-fat group was instructed to eat low-fat grains, veggies and fruits and limit intake of sweets and unhealthy snacks. The Mediterranean group ate lots of veggies, poultry, fish and healthy fats like olive oil and nuts, while the low-carb group followed a diet that aimed to provide only 20 grams of carbohydrate daily (which is extremely low) for the first 2 months with a gradual increase to a maximum of 120 grams of carbohydrate daily for the remainder of the study. The low-carb participants were also encouraged to “choose vegetarian sources of fat and protein and to avoid trans fat”.
Another point to mention is that findings showed the greatest improvement in the ratio of total cholesterol to good cholesterol (HDL) in the low-carb group and the greatest improvements in blood glucose in the Mediterranean group. Lowering your ratio of total cholesterol to HDL cholesterol will decrease your risk of developing heart disease and improving your blood glucose levels will decrease your risk for developing diabetes.
Although these study results are interesting, personal taste preferences, special dietary needs and varying metabolisms must be taken into account when considering any diet program. Health professionals continue to promote a healthy lifestyle that includes regular exercise along with a diet rich in fruits, vegetables, low-fat dairy, whole grains, beans/legumes, lean meats and healthy fats with limited intake of saturated and trans fats, sweets and processed foods.
- Lauren Labels: Diet, healthy eating, Lauren, Recent Research
|
