Bacon and black coffee for breakfast, or oatmeal and banana?
If you are planning to try to lose weight in 2019, you will surely find a fierce discussion on the web and between friends and family on how best to do it. Everyone seems to have their own opinion, and each year new fades are emerging.
Two major studies last year provided more fuel for a particularly polarizing theme – the role of carbohydrates in fat generation. Studies have given some clues to the scientists, but like other dietary studies, I can not tell which diet – if any – is best for everyone.
It will not satisfy people who want black and white answers, but diet research is extremely difficult, and even the most respected research comes with great warnings. People are so different that it is almost impossible to carry out studies that show what really works over a long period of time.
Before you go to a weight loss plan for the new year, look at something that has been learned last year.
MORE KARBOVS, WHOLE COMMUNITY?
The Atkins diet is no longer called, but a low-carb dieter's school enjoys a return. The idea is that refined carbohydrates in foods like white bread quickly turn into sugar in our bodies, which results in the loss of energy and hunger.
By slicing carbohydrates, the claim is that weight loss will be easier because your body instead of burning fuel fat will feel less hungry. A recent study seems to offer greater support to low-carbide advocates. But, like many studies, she tried to understand only one part about how the body works.
The study, led by the author of books promoting a low carbohydrate child, examined whether different levels of carbohydrate could affect how the body uses energy. Among the 164 participants, they found that low-carbohydrate diets burn more calories than those on high-carbohydrate diets.
The study did not show that people lost more weight on low-carbohydrate diets – and they did not try to measure it. Meals and snacks are firmly controlled and continually adjusted so that all weights are stable.
David Ludwig, lead author and researcher at a Boston children's hospital, says he suggests that limiting carbohydrates could ease people to keep weight after they've lost it. He said that this approach could best work for people with diabetes or pre-diabetes.
Ludwig noticed that the study was not intended to test long-term effects on health or the real-world scenarios where people themselves make food. The findings must also be repeated in order to be confirmed, he said.
Caroline Apovian of Boston University of Medicine said the findings were interesting for the scientific community, but that they should not be considered as an advice to an average person who wants to lose weight.
CAN YOU CHOOSE YOUR MAST to be skinny?
People have been advised for years to suppress the fats contained in foods, including meat, nuts, eggs, butter and oil. Fat slicing is considered a weight control method because grams of fat have twice as much calories as the same amount of carbohydrates or proteins.
Many say that this advice had the opposite effect by unintentionally giving us permission to consume pastries without cakes, cakes and other foods that were instead full of refined carbohydrates and sugars that are now blamed for the wider profession.
Nutrition experts have gradually moved away from recommendations to reduce fat. Greases are needed to absorb important nutrients and can help us feel a lot. This does not mean that you have to be healthy from the steaks on the butter.
Bruce Y. Lee, an international health professor at Johns Hopkins, said the lessons learned from anti-fat fever should be applied to anti-carbohydrate nutrition: do not simplify too much of the advice.
"You're always looking for an easier exit," Lee said.
So what's the better?
Another big study from last year revealed a low-carbohydrate child and a low-fat diet that were equally effective for weight loss. The results differed per person, but after a year, people in both groups lost an average of 12 to 13 pounds.
The author noticed that the findings did not contradict Ludwig's low-carbohydrate research. Instead, they suggest that there may be some flexibility in the ways we can lose weight. Participants in both groups were encouraged to focus on minimally processed foods such as products and meat prepared at home. Everyone is advised to limit the added sugar and refined flour.
"If you got the right foundation, for many, that would be a huge change," said Christopher Gardner of Stanford University and one of the authors of the study.
Restricting processed foods can improve most diets by reducing total calories while leaving room for moving people's preferences. This is important because the diet is effective, the person has to keep it. The breakfast of fruit and oatmeal can be a fill for one person, but soon after that leave another hungry.
Gardner also notes that the study also has its own limitations. The nutrition of the participants was not controlled. Instead, people were familiar with the way in which low-carbohydrate or low-fat consumption is achieved in regular meetings with dieticians who may have provided a support network that most dieters do not have.
So what does he do?
In the short term, you can probably lose weight if you eat only raw food, or go vegan, or cut out gluten, or follow another diet plan that catches your eyes. But what will work for you in the long run is another question.
Zhaoping Li, director of clinical nutrition at Los Angeles University of California, says there is no set of guidelines that help everyone lose weight and prevent them. That is why a child often fails – they do not take into account many of the factors that make us eat what we do.
To help people lose weight, Li examines the routines of her diet and physical activity to identify the improvements that people can live with.
"What's important," Li said.
The Department of Health and Science Associated Press receives support from the Howard Hughes Medical Institute of Natural Sciences. AP is solely responsible for all content.
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