Eating Healthy: the Basics

What is the best way to lose weight?

There has been so much debate about what is the best way to lose weight that it's no wonder that folks are confused. High fat? Low fat? No carbs? Some carbs? Good fat? Bad carbs? Low protein? Just what is right?

I've seen a lot of studies on all types of diets and the results have been a bit confounding. The research is often too short (six months or less) or they don’t include a good mix of men and women. Sometimes they're just too small to draw any real conclusion.

Researchers recently created a study with an eye to overcoming the barriers to a quality study - and answer the question of what combination of protein, fat and carbohydrates is best for sustained weight loss (N E J M 2009: 360:859-73).

They recruited 645 overweight men and women for a two-year program of weight loss. Each person was randomly assigned to one of four diets:

• Low-fat, average-protein (20% fat, 15% protein, 65% carbohydrates)
• Low-fat, high-protein (20% fat, 25% protein, 55% carbohydrates)
• High-fat, average-protein (40% fat, 15% protein, 45% carbohydrates)
• High-fat, high-protein (40% fat, 25% protein, 35% carbohydrates)

The four plans were healthy diets, in that they were low in saturated fat, high fiber and low cholesterol. The participants were taught to choose healthier carbohydrates (regardless of the amount carbs they were assigned to eat).

Each person exercised moderately for about 90 minutes per week and there were support sessions during the study. They received individually customized meal plans in two-week blocks that aimed for a 750 calorie deficit in their daily intake. They also tracked their calories with an online food and exercise journal.

During the first six months all of the subjects lost about the same amount of weight, regardless of which diet they were on. They also regained about the same amount of weight after the first year of the diets. In the end a third lost at least 5% of their body weight and kept it off throughout the study.

Finally! Proof that it doesn't matter what combination of fat, protein or carbohydrates you eat as long as you eat fewer calories.