It's Calories That Count

[MsJacquiiC]

The debate about what type of diet is most effective for weight loss seems never ending. Yesterday you were told to eat low fat and today you're told to cut out the carbohydrates. A new study now says that while macronutrients (fat, carbohydrate, protein) are important to consider for overall health, it's calories that really count for weight loss.

Reported in The New England Journal of Medicine, researchers assigned 811 overweight/obese adults to one of four reduced-calorie diets:

• Low-fat, average protein (high carbohydrate)
• Low-fat, high protein
• High-fat, average protein
• High-fat, high-protein (low carbohydrate)

Study subjects were asked to record their food intake in a dairy or online tool, do moderate-intensity physical activity for at least 90 minutes per week, and attend group and individual counseling sessions every (or every other) month.*

Results showed:

On average, participants lost 13 pounds at six months and maintained 9 pounds at two years. The macronutrient composition (amounts of fat, protein, and carbohydrates) of the diet did not predict amount of weight lost.

Satiety, hunger, satisfaction with diet, and attendance at group sessions were similar for all diets.

All diets improved risk factors (triglycerides, LDL-cholesterol, blood pressure, HDL-cholesterol, and metabolic syndrome) for heart disease.

What's great about these results is that they support the notions that 1) calorie intake is key and 2) people can choose whichever reduced-calorie eating plan they think they will be most likely to stick with. For people who do a lot of "mindless eating" of carbohydrates (e.g., eating chips while on the computer or watching TV), they may benefit from a higher fat and protein diet that isn't conducive to snacking. On the other hand, someone who eats out frequently may benefit from a low fat diet that encourages them to choose plain chicken and fish instead of fried or high fat meats.

This flexibility to choose an approach that fits into someone's lifestyle is key to long-term change and weight loss.

What are your thoughts?



[ Source ]

Obesity Obesity results from the excessive accumulation of fat that exceeds the body's skeletal and physical standards. Obesity has been defined as a weight more than 20% above what is considered normal according to standard age, height, and weight tables, or by a complex formula known as the body mass index. According to the National Institutes of Health (NIH), an increase in 20 percent or more above your ideal body weight is the point at which excess weight becomes a health risk. CLICK HERE TO OPEN THE JOURNEY BMI CALCULATOR!

Carbohydrate A major source of energy in the diet. There are two kinds of carbohydrates -- simple carbohydrates and complex carbohydrates: Simple carbohydrates are sugars Complex carbohydrates include both starches and fiber Carbohydrates have 4 calories per gram. They are found naturally in foods such as breads, pasta, cereals, fruits, vegetables, and milk and dairy products.

Cholesterol A fat-like substance that is made by the body and is found naturally in animal foods such as meat, fish, poultry, eggs, and dairy products. Foods high in cholesterol include organ meats, egg yolks, and dairy fats. Cholesterol is needed to carry out functions such as hormone and vitamin production. When cholesterol levels are too high, some of the cholesterol is deposited on the walls of the blood vessels. Over time, the deposits can build up and cause the blood vessels to narrow and blood flow to decrease. Total blood cholesterol levels above 240 mg/dl are considered high. Levels between 200 and 239 mg/dl are considered borderline high. Levels under 200 mg/dl are considered desirable.

High-density Lipoprotein A unit made up of proteins and fats that carry cholesterol to the liver. The liver removes cholesterol from the body. HDL is commonly called "good" cholesterol. High levels of HDL cholesterol lower the risk of heart disease. An HDL level of 60 mg/dl or greater is considered high and is protective against heart disease. An HDL level less than 40 mg/dl is considered low and increases the risk for developing heart disease. Certain changes in lifestyle can have a positive impact on raising HDL levels: Aerobic exercise Weight loss Smoking cessation Removing trans fatty acids from the diet One drink of alcohol a day or less yields higher HDL-C levels, more so in women than men. Adding soluble fiber to diet Using supplements such as omega 3 fish oil Limiting intake of dietary fat to 30–35% of total calories

Low-density Lipoprotein A unit made up of proteins and fats that carry cholesterol in the body. High levels of LDL cholesterol cause a buildup of cholesterol in the arteries. Commonly called "bad" cholesterol as opposed to "good" cholesterol or high-density lipoprotein (HDL). High levels of LDL increase the risk of heart disease. An LDL level less than 100 mg/dl is considered optimal, 100 to 129 mg/dl is considered near or above optimal, 130 to 159 mg/dl is considered borderline high, 160 to 189 mg/dl is considered high, and 190 mg/dl or greater is considered very high.

Metabolism All of the processes that occur in the body that turn the food you eat into energy your body can use. Exercise, food, and environmental temperature influence metabolism.

Overweight It is defined as a Body Mass Index (BMI) of 25 to 29.9. Body weight comes from fat, muscle, bone, and body water. It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as over their ideal body weight even though they do not have excess body fat. CLICK HERE TO OPEN THE JOURNEY BMI CALCULATOR!

Protein One of the three nutrients that provides calories to the body. Protein is an essential nutrient that helps build many parts of the body, including muscle, bone, skin, and blood. Protein provides 4 calories per gram and is found in foods like meat, fish, poultry, eggs, dairy products, beans, nuts, and tofu. Proteins are an essential human nutrient, obtained from both plant and animal foods. Though their greatest commercial use is in food products, they are also employed in adhesives, plastics, and fibres.

Satiety The feeling of satisfaction or fullness with the intake of food.