[FitDream] It's The Calories, Honey. PLUS F*REE Body Balance!
Published: Thu, 03/05/09
 Volume 2 Issue 1
March 5, 2009
  Hi !Yup - bottom line, it's about the calories when it comes to weight gain or loss: more in Today's Feature Article. Not just one but two recent studies underscore!
And yes, take note: this is Volume 2, Issue 1 of FitDream Ezine!
This means we are starting a whole new year of publication.
And to celebrate, I've pulled together a special anniversary offer: a F*REE Quart of Body Balance! Details below or on this page.
But this will only last through the month of March, so time to act!
I've
got new blog
posts to report in Highlights. Remember, you can subscribe to receive an email each time a new post is published by filling in your email in the form on the blog OR just send an email to blog_broadcast@aweber.com. Alternatively, you can just wait for delivery of FitDream Ezine to see the listing of recent blog posts.
The rain, sleet and snow just won't quit here. But the daffodils are pushing their way up, so I'm not complaining.
And I hope you enjoy Volume 2, Issue 1! Hearts, Hugs and Stars,    Feature
Article: It's The Calories, Honey! Two Studies
Looking for the magic weight loss bullet? Tricks for "burning off" the fat? Let's face it.
When it comes right down to weight loss and fat loss, it's...
Additional Blog Posts Since Last
Week:
More evidence of brain-body connections being enhanced through the use of visualization
TeleClass March 5 with Ali Brown, "How to Create Your OWN Strong Economy This Year... With Online Information Marketing."
 It's The Calories, Honey: Two Studiesby Lani Muelrath, M.A.Looking for the magic weight loss bullet?
Tricks for "burning off" the fat?
Let's face it. When it comes right down to weight loss and fat loss, it's the calories that count.
Yet how many of us have spent years - decades even - in the quest for JUST the right trick or tweak?
Report from Two Weight Loss Studies
Two studies have been completed and reviewed within the past 2 years with similar findings.
I'll review the details of
the most recent study, which you may have seen referred to in the news
over the past week.
Then, I'll jump back to the report of another
study completed prior to.
The studies are a match in their findings: when it comes to dietary analysis of what works best for weight loss, it comes right down to one thing: dietary compliance that results in a negative energy balance (overall calorie reduction) is the deciding factor on fat loss.
It doesn't matter which diet, it's the reduction in calories that does it bottom line.
Study One: New England Journal of Medicine Report (2009)
[Ref: NEJM Vol 360:859-873 February 26, 2009 Number 9; Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates; Frank M. Sacks, M.D., et al]
Weight-Loss Intervention
Four groups were created
for purposes of this study.
Each group followed a different dietary
prescription in terms of the ratio of fat, protein, and carbohydrate
calories.
The nutrient goals for the four diet groups were varied in the following macronutrient breakdowns:
Group 1: 20% fat, 15% protein, and 65% carbohydrates (low-fat, average-protein);
Group 2: 20% fat, 25% protein, and 55% carbohydrates (low-fat, high-protein);
Group 3: 40% fat, 15% protein, and 45% carbohydrates (high-fat, average-protein); and
Group 4: 40% fat, 25% protein, and 35% carbohydrates (high-fat, high-protein).
Thus, two of the diets were low-fat and two were high-fat; two were average-protein and two were high-protein.
Other goals for all groups included: that
1) the diets should include 8% or less of saturated fat,
2) the diets should include at least 20 g of dietary fiber per day, and
3) the diets should include 150 mg or less of cholesterol per 1000 kcal.
In addition,
carbohydrate-rich foods with a low glycemic index were recommended in
each diet. Each participant's caloric prescription represented a deficit of 750 kcal per
day from the level of calorie intake that would sustain their current
body weight. This was calculated from the person's resting energy
expenditure and activity level.
The goal for physical activity was 90 minutes of moderate exercise per week. Participation in exercise was monitored by questionnaire and by the online self-monitoring tool.
Results
Average weight lost? For
each group, an average of 13 lbs at six months. Not surprisingly after
the six month point, diet compliance tended to waiver.
Study Two: The "A-Z Diet Study", Intl. Journal of Obesity (2008)
Quite possibly, the reference to previous studies includes that which was reported just last year by the International Journal of Obesity.
[Ref Intl J. Obesity (2008) 32, 985-991; doi:10.1038/ijo.2008.8; published online 12 February 2008]
In that study, 181
overweight/obese women averaging in the mid-forties age group
participated in a one year long randomized clinical trial referred to
as the A TO Z study.
This study was designed to
compare results from popular weight loss diets: the Atkins Diet, ZoneDiet, and Ornish Diet. Subjects were tracked for diet compliance, or
adherence.
Results of the A-Z Diet Study?
In
other words, there was NO difference in overall weight loss between
these four groups that was not also specifically correlated with diet
adherence. Researchers concluded that it doesn't matter what diet
you're on to lose weight, it's simply sticking to a reduced calorie
load that does the trick.
Is A Calorie A Calorie?
Let's not throw the baby out with the bathwater.
There are some food choices and dietary guidelines that can make it easier to be compliant
with a calorie reduction.
It is common knowledge that highly processed
carbohydrates, for example, can drive up our hunger due to insulin
surges, which makes a calorie deficit more difficult to maintain.
We
also know that severely restricting certain food groups can backfire in
nutritional imbalance and cravings. In addition, cutting calories TOO
severely week after week only rebounds in makeup eating and excess
hunger. But you may well know that from experience, just like me!
Thus, it still makes sense to pay attention to the quality, variety, and availability
of food when it comes to fat loss, weight loss, or optimizing body
composition. Specialized, deeply restrictive diets with a gimmick or
two are simply a way to trick us into a calorie deficit. I remember
the grapefruit and egg diet. Sure, it worked. Because that was all
you could eat, and who doesn't get sick of THAT after about a day and a
half?! This kind of diet brings the compliance issue quickly to a
head, am I right?
Just
the same, overall, it's the calories - and not the magic of a specific
dietary tactic, taboo, or secret - that count when it comes to weight
loss, fat loss, and management.
If you'd like to read the abstracts/more details of these studies, here are the links:
Looking forward to your thoughts in "comments"
© Lani Muelrath |
 March FitDream Anniversary Special!
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