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
Chief Medical Consultant
Diet Basics Website
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.
Parenting advice and family fun resource. Expert
parenting advice for babes to teens from doctors, teachers,
psychologists, nutritionists, Special Need Children and Child
Development Specialists and a Nanny. Family Fun includes crafts,
games, party ideas and family vacation travel. Families Online
Magazine also provides answers to those important questions, What's
for dinner and Are We There yet?
A New Diet -- Bowel Cleansing for Weight Loss
An ancient practice from Eastern Medicine, bowel cleansing is fast becoming the next new diet for the Western world.
What is bowel cleansing and does it safely cause healthy weight loss?
Bowel Cleansing 101
Keeping things simple, bowel cleansing is equal to Western Medicine's laxative. Practitioners of bowel cleansing will argue that their methods are more effective, natural, and completely unrelated to using laxatives.
My point is this: increasing water content in the large colon acts like a "wash" to empty the bowel lumen.
Some Laxatives and "natural" substances used in bowel cleansing both do exactly this..."washing" the colon by trapping water which evacuates undigested food.
Any claims made beyond trapping water simply have not been rigorously studied and represent opinion and theory, at best.
Methods for bowel cleansing are too numerous to cover in this article. The only comment I'll make is about the one commonality found in all of them...non-digestible natural substances.
Fiber like substances can be found to some degree in all bowel cleansing methods. Remaining in the bowel (colon) lumen, they trap water increasing the bowel's water content. This results in increased pressure and tension inside the bowel and results in a large bowel movement consisting of undigested food.
This is what is called "washing" or "cleansing" the bowel.
Bowel Cleansing -- A Healthy New Diet Option?
A healthy weight loss method promotes fat loss while preserving muscle tissue and water content. Weight loss by bowel cleansing results primarily from water loss. This is not a healthy method for losing weight and will cause weight gain soon after the cleansing.
I did find a few small studies that showed the opposite results with some bowel cleansing methods. These particular methods do seem to result in healthy weight loss.
Further investigation of this apparent contradiction revealed that the bowel cleansing methods also placed dieters on a high fiber diet.
Diets high in fiber are significantly lower in calories and if gradually implemented will result in healthy weight loss.
Bowel Cleansing -- Is it Safe as a New Diet?
Some bowel cleansing methods are safe but others can be dangerous if abused. Critical electrolytes are also lost in the "washing" or "cleansing" process and if repeated too often can lead to disturbances in your nervous system and heart rhythm.
Before you start a new diet, use the new diet Safety Checklist. Make sure it's safe and won't cause you harm.
As far as bowel cleansing is concerned, it's my opinion that you have better options for helping you lose weight.
To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website
You Cant Lose Weight if You Listen to Your Family and Friends
I bet you already know all the health benefits for keeping slim. You have probably tried every diet; the Atkins, the Southbeach, the metabolic, the fruit, the water or just plain starvation. In fact, you may even have gained extra weight. You know all the intellectual stuff about keeping healthy, exercising and eating consistently. But you are still as heavy as ever.
Weight Loss and Huricanes? Weathering the Storm!
Do you know this year Florida will go through a surge in baby births? Think about it! More time spent inside last year. That's what it boils down to with more babies this year. Fear motivation makes people bond in order to weather the storm. Sometimes, Mother Nature in her on little way brings people together.
Winter Weight Loss Magic
If winter hibernation tends to pack on the pounds, take heart. There are some simple steps you can take this winter to prevent yourself from gaining weight. Even though it's a "natural" process to put on weight during the winter, it's not all that pleasant. So check out these simple steps to winter weight loss magic:
Trying To Lose Weight? Dont!
Are you trying to lose weight?
Weight Loss Product Warnings -- How to Spot Fat Burning Diets
This is the second article in the series, Weight Loss Product Warnings. How to Spot Fat Burning Diets teaches you how to analyze a diet's fat burning potential. The ultimate goal is for you to trust your own judgement and not rely on the words of a face less affiliate website promoting the latest and greatest fat burner.
Yoga As An Aid To Weight Loss
Yoga is wonderful for nurturing a state of mental and physical well being . It promotes a balanced and healthy lifestyle, and yoga techniques can be applied also to removing excess weight, thus bringing you an extra benefit, that is if being overweight is a problem to you.
Approaches to the Treatment of Obesity and A Free Weight Loss Formula
The general approach for treatment of obesity is to suggest a low calorie diet and increased physical activity. Ther are many weight loss programmes in the market. Some over-the-counter wellness products are also very popular these days as they claim to produce the results fast. But many of these products are not researched properly and medical community has expressed doubts about their effectiveness in long term.
5 Tips For Weight Loss
Are you ready to lose some weight? Perhaps you're surfing for the magic pill that will vanish your weight away. Maybe you're simply searching for the right information to help you lose and keep the weight off. Whatever the case, here's some surefire tips to help you with your weight loss.
4 Tips for Fast Fat Loss Part II
Fat Loss Tip #2) Drink More Water
How to Gain More Pleasure While Losing Weight
It's easy to lose sight of our goals, "Do I eat one of these delicious looking, fruit engorged, glossy, sugar coated lovelies or ... that other thing. What was that? Something about losing weight? Ah, well, it's just one little Danish."
Lose Weight with One Simple Mindset
Diabetes is one of the fastest growing diseases today. One of the things dealing with diabetes is maintaining consistent sugar levels in the blood stream.
From Now On, Europe Focuses On Dieting Pills
A state of emergency has been recently put on European Union agenda. In the next ten years, European countries will be "on diet". The EU countries have to manage an alarming situation: high rate of obesity and overweight. It seems that all America's weight-loss problems along with diets and any kind of dieting pills crossed the Ocean.
Four Steps to Hunger Control
Axiom Number Two: Hunger Control
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.
Obesity:The Gateway to Diseases
Do you know the name of that one disease which has spread in the U.S.A. like an epidemic? Are you aware of the fact that the maximum number of people suffering from this disease in the world are in no other country but U.S.A.? It might sound very surprising but it is true that obesity has tightened its grip on none other than the Americans. YES! The disease is Obesity, the very mild and harmless looking disease, which has often escaped the attention of the people. Because what people thought to be a simple case of overweight gradually took a bad shape in the form of obesity. The bulging paunch, the expanding waistline, the heavy fleshy face with eyes nearly closed or appearing like just two beads on a big sphere, these are the images of an obese which make others break into laughter suddenly. But obesity is much more than what just meets the eye.
Top 5 Most Popular Diet Programs Reviewed
There are many subscriber programs available both online
the real world for dieters. In order to help choose one or
learn more about them in order to help round out your daily
life and coordinate your activities, foods - - i.e. perfect
diet lifestyle, here are some of the membership programs
Can Writing Actually Improve Your Health?
According to the Journal of the American Medical Association, writing about stressful life events helped reduce symptoms of asthma and rheumatoid arthritis in patients with these chronic illnesses. The effects of the writing exercise were still evident four months later and resulted in clinically meaningful improvements in patient symptoms.
Weight Loss Success ? When there are NO More Options Left!
One of the worst things you can hear in life is when your doctor says, "There are no more options for you." What if you had to live your life thinking that there are no options, no way to turn your life around? Many times in life our health is taken for granted. Then something happens out of the blue that makes us think about life, our families and our health.
Dieters Need More Calcium
Women on diets need more calcium than normal to avoid bone
loss, say Rutgers University researchers.