So far in the scientific community there is no definitive answer, what are the benefits of weight loss diets focused on proteins, fats or carbohydrates. Also, very few studies examine the body’s response to long-term diets (over one year), although it is well known that many diets tend a gradual decline weight loss, and very often after the diet excess weight gradually returned.
The study on this topic was one of the most ambitious, it was attended by over 800 people (from 30 to 70, men and women, BMI 25 to 40), and the observation period was about two years.
Were selected the following 4 diets, with the ratio of proteins, fats and carbohydrates (as a percentage of total calories):
| Proteins | Fats | Carbohydrates |
|---|---|---|
| 15 | 20 | 65 |
| 25 | 20 | 55 |
| 15 | 40 | 45 |
| 25 | 40 | 35 |
Diets were composed to meet the basic recommendations for maintaining a healthy cardiovascular system, in particular the amount of saturated fat was limited to 8%, fiber 20 g, cholesterol 150 mg / 1000 kcal. The glycemic index of carbohydrate was low. The initial energy deficit was designed to -750 calories a day.
That is especially important, in this study, the authors have very seriously approached the issue of “blind” testing, which is always difficult in such experiments. The food was similar in appearance, but the researchers and the staff did not know the allocation of groups, the staff and the subjects were instructed that all diets are recommended for weight loss and comply with the principles of a healthy diet.
Results
Significant differences between the effect of the different diets have been identified.
Overall, all subjects have significantly improved physical health and reduced individual risk factors (decreased cholesterol, decreased % of patients with MS, etc.)
Studied a lot of parameters, we give here only the chart on weight change and waist:
The authors postulate that the fundamental difference between the effect of different diets was not observed, but we see some spread of values on the border for the difference is still observed. The high protein gave a little best weight loss, high carbohydrate — a little worse and there were a lot of fat or a little — not in any way affected. However, as calculated in work, the correlation is very small, and the average values too different from the results of specific people. For someone there was a higher weight loss on high carbohydrate, and for someone on a low-carb, and someone on the same diet lost less.
The authors also pay great attention to the fact that the success of any diet depends heavily on its cultural appropriateness, its scientific novelty, and media attention, the enthusiasm of researchers and other non-biological factors. And so the primacy of a person’s desire to lose weight the more obvious.
They note that many of the previous results (very diverse, and often opposite to each other) they have not been confirmed, and see this as another proof that any diet that is used with sufficient enthusiasm and persistence will be effective.
Pick the mode that is most convenient for you to follow, and this will be your key to success, health and beauty. Of course its important to remember not only about proteins, fats and carbohydrates, but also about other necessary nutrients, not forgetting about efficiency for weight loss and health benefits of physical activity.