|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Weight Loss Success -- The Most Important Determinant
Adherence to diet for one year, not the specific diet plan, is the most important determinant of successful weight loss. According to the results of a randomized trial published in the January 2005 issue of JAMA. When comparing Atkins, Ornish, Weight Watchers, and Zone diets, the author recommends the "low fad" approach.
The Low Fad Approach
Successful weight loss is best achieved by following the low fad approach. The low fad approach to losing weight involves moderate reductions in caloric intake with increased physical activity. There is nothing "fad" about this approach and is supported by a few studies.
The fact that the low fad approach is backed by scientific evidence is key...the fad diets currently in the market have very little credible evidence supporting their claims.
"The scarcity of data addressing the health effects of popular diets is an important public health concern, especially since patients and physicians are interested in using popular diets as individualized eating strategies for disease prevention," write Michael L. Dansinger, MD, a Preventative Medicine specialist from Boston, Massachusetts.
Dr. Dansinger goes on to say, "Some plans minimize carbohydrate intake without fat restriction (eg, Atkins diet), many modulate macronutrient balance and glycemic load (eg, Zone diet), and others restrict fat (eg, Ornish diet)."
So, besides the lack of evidence backing the claims made by fad diets, there is no consistency from one diet to the next within the same category of diet type. This makes it extremely difficult to study the fad diets and measure the effects on your health, let alone your chances for successful weight loss.
But there's hope for dieters...the low fad approach or "Low Fad Diets."
Successful Weight Loss...The Evidence Supporting Low Fad Diets
At a single academic medical center, 160 overweight or obese adults were randomized to the Atkins, Zone, Weight Watchers (calorie restriction), or Ornish diet. The total time of the study was one year. The age range was 22 to 72 years, mean body mass index (BMI) was 35 kg/m2 (range, 27-42 kg/m2), and all participants had high blood pressure, high cholesterol, or diabetes.
After two months of maximum effort, participants controlled their degree of adherence to the diet. Primary outcomes were changes in baseline weight and cardiac risk factors at one year, and dietary adherence rates based on self-report.
The percent of subjects who were able to finish the study and stick with their diets for one year were 53% for Atkins, 65% for The Zone, 65% for Weight Watchers, and 50% for Ornish. Participants who discontinued the study were assumed to have no change from baseline in their weight.
At one year, mean weight loss was 6-7 pounds for Atkins, 6-9 pounds for The Zone, 6-8 pounds for Weight Watchers, and 6-10 pounds for The Ornish Diet.
Compared to subjects that quit the study before one year, the subjects that made it to one year experienced greater weight loss. In each group, approximately 25% of the initial participants maintained a one-year weight reduction of more than 5% of initial body weight, and approximately 10% of participants lost more than 10% of body weight.
The amount of weight loss was associated with the self-reported level of dietary adherence. Basically, the longer a subject stayed on the diet that they were randomized to, the more weight loss they experienced. However, the type of diet they were on had no real effect on the amount of weight loss. The type of diet also had no effect on dropping their blood pressure or lowering their cholesterol level.
Successful Weight Loss Conclusion
The author concluded, "Each popular diet modestly reduced body weight and several cardiac risk factors at one year." Overall, dietary adherence rates were low, although increased adherence was associated with greater weight loss and cardiac risk factor reductions for each diet group.
The study limitations include the inability to identify a "best diet" and the limited ability to exclude long-term safety risks.
Lastly, the author stated, "One way to improve dietary adherence rates may be to use a broad spectrum of diet options, to better match individual food preferences, lifestyles, and cardiovascular risk profiles." I have always supported the idea of more personalized weight loss plans.
The General Clinical Research Center via the National Center for Research Resources of the National Institutes of Health, the U.S. Department of Agriculture, and the Boston Obesity Nutrition Research Center supported this study on successful weight loss.
To Healthy Living!
Michael A. Smith, MD
The complete study can be found at JAMA. 2005;293:43-53, 96-97.
Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich weight loss web site. He is dedicated to the education of all dieters. Please visit his site at Diet Basics.
Dallas Cowboys DE Jeremy Mincey credits weight loss of 25 to 30 pounds this ... - Dallas Morning News (blog)
Dieters Need More Calcium
Women on diets need more calcium than normal to avoid boneloss, say Rutgers University researchers.Studies showed a weight loss diet of 1.
Best Weight Loss Strategy
If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65.
Losing Weight - Stop Focusing on the Carrots!
What do I mean by that?Well, carrots are good for you and I encourage all of my clients to eat them - as well as all the other veggies - whenever they can. The problem I find with most of my clients looking to lose weight is that they are focused on the wrong things.
Lose Weight NOW! - Do or Die Time!
Some of you will not like what I'm going to say, even though it is the truth. That may be where the issue of America's health problems lies.
Can't Lose Weight? It May Not Be Your Fault!
Are you frustrated with your weight problem and don't know what to do about it? Do you find that you lose weight at first, only to gain it all back later, and maybe more when you stop dieting, or when you find yourself bingeing? Are you fed up with weight loss programs that don't work?There is a good reason for that. You don't lack willpower.
Are You Overweight Because Youre Not Sleeping Enough?
If you're like me, you probably wish that there was a way for you to lose weight without having to put in much effort, right?Everyone knows the importance of exercise and how it helps us with weight loss, but on some days don't we all wish we can just sleep in bed and lose weight at the same time?Well, I've got some great news for you..
Weight Loss: Why Do 98% of People Fail on a Diet and How to Avoid this Easily
Everybody knows that 98% of dieters fail.But do you know exactly why does this happen?To understand this, let's probe a little deeper into the working of your own body.
Weight Loss: How to Get Rid of Excess You
Q: "I'm wondering if you can help me. I'm not fat by any means, but I do need to lose some weight.
Weight Loss Programs:The 7 Critical Points You Must Check Before You Choose
Yes, you must be aware of the following 7 points before adopting a diet plan.1) Your weight loss program must remove toxins from your body.
Weight Loss Advice - What Makes a GREAT Personal Trainer?
If you are trying to lose weight you may find from time to time you need some encouragement, guidance and accountability. You can find this in friends, but on occasion you will need some extra help by seeking the advice of a personal trainer.
Pushing Gastric Bypass: When to Talk, When to Keep Quiet
Sharing our bariatric stories is as personal decision as electing to have the surgery itself. Some of us are very private and others of us are very open.
Secrets of Gastric Bypass Surgery: Lose Weight Without Surgery
There's more to gastric bypass than surgery and rapid massive weight loss. Patients who undergo weight loss surgery (WLS) sign-up for a lifetime of rigid behaviors to guarantee their long-term success.
A Look at Bariatric Surgery Complications
Although many patients have few problems after bariatric surgery, there is the potential for complications, both small and large, just as there is with any surgical procedure. Minor complications can include dietary intolerance, hair loss, dry skin, menstrual irregularities, or pain.
The Practical Way to Lose Fat
Today's society is about speed. We no longer have to wait for the oven to warm our food because we have microwaves ready to do the work in less time.
Your Weight Loss Problem: How To Cure It By Watching Movies Or Reading Books!
I don't know anything about you but if you're anything like me then you struggle with a weight loss problem. Your weight loss problem consists of you struggling to keep your weight down or struggling to make your weight go down.
Weight Loss: The A Factor - The #1 Secret to Sticking to Your Weight Loss Program!
Twenty years ago, I did not expect to accomplish what I have in the fitness world. And I surely didn't dream about writing best-sellingbooks or think my story was worth retelling.
5 Tips To Losing Weight With Convenience Food
While it would be ideal to make all of our own snacks and meals from scratch everyday, the plain and simple truth is that most of us simply don't have that kind of time. This is where we turn to convenience foods to meet our dietary and weight loss needs.
Weightloss Supplements - How Weightloss Patches & Diet Pills Can Control Your Appetite
All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?Yo-yo dieting, as it has been termed, is the cycle of losing and gaining weight that seems to be so prevalent in the United States.
Overcoming the 7 Roadblocks to Maintaining Weight Loss
1. Become aware of what you are eating.
Weight Loss for Good - The 80/20 Rule!
Have you ever thought, "I just can not seem to get motivated anymore to workout. I just don't understand why I have not lost a pound in two months.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.