Boston, U.S.A. — A new study published June 26 in the “Journal of the American Medical Association” challenges the notion that “a calorie is a calorie.” The study, led by Cara Ebbeling, Ph.D., associate director and David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center Boston Children’s Hospital, finds diets that reduce the surge in blood sugar after a meal–either low-glycemic index or very-low carbohydrate–may be preferable to a low-fat diet for those trying to achieve lasting weight loss. Furthermore, the study finds that the low-glycemic index diet had similar metabolic benefits to the very low-carb diet without negative effects of stress and inflammation as seen by participants consuming the very low-carb diet.

Weight re-gain is often attributed to a decline in motivation or adherence to diet and exercise, but biology also plays an important role. After weight loss, the rate at which people burn calories (known as energy expenditure) decreases, reflecting slower metabolism. Lower energy expenditure adds to the difficulty of weight maintenance and helps explain why people tend to re-gain lost weight.

Prior research by Ebbeling and Ludwig has shown the advantages of a low glycemic load diet for weight loss and diabetes prevention, but the effects of these diets during weight loss maintenance has not been well studied. Research shows that only one in six overweight people will maintain even 10 percent of their weight loss long-term.

The study suggests that a low-glycemic load diet is more effective than conventional approaches at burning calories (and keeping energy expenditure) at a higher rate after weight loss. “We’ve found that, contrary to nutritional dogma, all calories are not created equal,” says Ludwig, also director of the Optimal Weight for Life Clinic at Boston Children’s Hospital. “Total calories burned plummeted by 300 calories on the low fat diet compared to the low carbohydrate diet, which would equal the number of calories typically burned in an hour of moderate-intensity physical activity,” he says.

Each of the study’s 21 adult participants (ages 18-40) first had to lose 10 to 15 percent of their body weight, and after weight stabilization, completed all three of the following diets in random order, each for four weeks at a time. The randomized crossover design allowed for rigorous observation of how each diet affected all participants, regardless of the order in which they were consumed:

• A low-fat diet, which reduces dietary fat and emphasizes whole grain products and a variety of fruits and vegetables, comprised of 60 percent of daily calories from carbohydrates, 20 percent from fat and 20 percent from protein.
• A low-glycemic index diet made up of minimally processed grains, vegetables, healthy fats, legumes and fruits, with 40 percent of daily calories from carbohydrates, 40 percent from fat and 20 percent from protein. Low glycemic index carbohydrates digest slowly, helping to keep blood sugar and hormones stable after the meal.
• A low-carbohydrate diet, modeled after the Atkins diet, comprised of 10 percent of daily calories from carbohydrates, 60 percent from fat and 30 percent from protein.

The study used state-of-the-art methods, such as stable isotopes to measure participants’ total energy expenditure, as they followed each diet.

Each of the three diets fell within the normal healthy range of 10 to 35 percent of daily calories from protein. The very low-carbohydrate diet produced the greatest improvements in metabolism, but with an important caveat: This diet increased participants’ cortisol levels, which can lead to insulin resistance and cardiovascular disease. The very low carbohydrate diet also raised C-reactive protein levels, which may also increase risk of cardiovascular disease.

Though a low-fat diet is traditionally recommended by the U.S. Government and Heart Association, it caused the greatest decrease in energy expenditure, an unhealthy lipid pattern and insulin resistance.

“In addition to the benefits noted in this study, we believe that low-glycemic-index diets are easier to stick to on a day-to-day basis, compared to low-carb and low-fat diets, which many people find limiting,” says Ebbeling. “Unlike low-fat and very- low carbohydrate diets, a low-glycemic-index diet doesn’t eliminate entire classes of food, likely making it easier to follow and more sustainable.”

Other coauthors of the study include Henry Feldman and Erica Garcia-Lago from Boston Children’s Hospital, Janis Swain from Brigham and Women’s Hospital, William Wong from Baylor College of Medicine and David Hachey from Vanderbilt University. The study was funded by The National Institute of Diabetes and Digestive Kidney Diseases, the National Center for Research and Resources, the National Institutes of Health and the New Balance Foundation.

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As we wrap up the holiday season, more than a few of us are dealing with those extra unwanted holiday pounds. Of course, when dealing with the extra weight, many people make it their New Year’s resolution to shed those pesky pounds. While there are several ways to lose weight, there are certain things you need to keep in mind to reach your goals successfully, and keeping that weight off long-term.

1) Create realistic goals

Deciding how much weight you would like to lose is important. Whether you want to lose the exact amount gained, or you’re aiming for a few more, is something you need to determine in a healthy manner. While making this decision, you can’t look at pictures of models in magazine and say that’s what you want to look like.

Please remember that these women aren’t realistic role models to try and live up too. Understand that everyone has a different body type, and those women were photo shopped to look that way. Another obstacle to tackle when setting goals is trying to lose a large amount of weight in a small amount of time.

Losing weight is not an overnight achievement, and often times if it is it won’t be long term. Along with this, every woman will lose weight at a different pace. Never be discouraged by your weight loss. If one week you don’t lose as much as you had hoped, let that be the motivation to get focused and work that much harder the next week.

2) Eat Breakfast

For those of you still skipping breakfast, please do yourself a favour and start eating in the mornings. As we age our metabolism begins to slow down, and eating breakfast helps to jumpstart your ability to burn more calories throughout the day. Not only will it help your metabolism, but it will give you more energy to get through your day.

3) Eat Things you Enjoy

This does not mean go out and have McDonalds and chocolate at every meal.  Find healthy foods that you enjoy eating, try new recipes and look for things you find delicious that won’t stretch out your belt. Often people will diet on foods that are very healthy, but they don’t find enjoyable. This makes it that much harder to fight cravings when they arise.

Find substitutes for what you love and allow yourself to indulge once in awhile. For example, if you’re a big chocolate fan, limit your intake and try eating dark chocolate instead.  Attempting to transition from holiday foods, to celery and carrots will not help you in your search for successful weight loss.

4) Stay Away From Fad Diets

Diet pills, crash diets and everything else that falls into this category is not worth it. As previously stated, if you’re looking for healthy, realistic and long term weight loss, do not give into the temptation of a quick fix.

Not only will you be selling yourself short, you will be taking a risk with your health. Compare diet pills and fad diets to a rushed relationship: full of empty promises, short term gain, and ultimately long term disappointment.

5) Exercise

This is the most important part of weight loss, but, understandably, it is also the most cringe worthy. Whether you join a gym, or simply start walking outside, you need to be active everyday in some way for at least 30 minutes. If you have a hard time motivating yourself to do this, find a friend or family member who will work out with you.

You will find that you push each other to work harder, and it also gives you your own support group to keep you focused on your goal. Don’t just workout for your weight loss, either: do this to become a more healthy person in every way.

Of course there are many ways to lose those pounds and become more healthy. However, these methods should be included in any diet plans you have for yourself. It is important that when trying to lose weight that you stay realistic with your goals, and most of all positive. Find motivation within yourself, and remember that weight loss takes time, but with time comes success.

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