What diet is the best diet for weight loss? 2013
Which diet(s) help(s) weight loss?
1. A diet with about 30 percent fat, based on American Heart Association guidelines;
2. A Mediterranean diet; and
3. A low-carbohydrate diet based on the Atkins diet plan?

A study of 322 dieters, partly financed by the Atkins Research Foundation, found that biggest weight
loss happened in the first five months of the diets. Low-fat and Mediterranean dieters lost about 10
pounds, and low-carbohydrate dieters lost 14 pounds. [A1]

By the end of two years, all the dieters had regained some of the lost weight. The low-fat dieters
showed a net loss of six pounds, and the Mediterranean and low-carbohydrate dieters both lost about
10 pounds. [A1]

Men did better on the low-carbohydrate diets, losing 11 pounds compared with about 9 pounds for the
Mediterranean diet. While, women fared best on the Mediterranean diet, losing about 14 pounds
compared with about 5 pounds on the low-carbohydrate plan. [A1]

And, in fact, American Heart Association (AHA) said on July 17 2008 on its website that the
organization has no longer recommended the low fat diet used in the study. AHA said it does not
advocate for restricting the total fat in the diet. [A2]

The AHA said that the diet it currently recommends contains fruits, vegetables, low-fat dairy products,
lean-meats, poultry and fish twice a week. [A2]

So, you may consider minimal amounts of added fat, high amounts of fruit, vegetables, particularly
legumes, soy and green vegetables, whole grains; small amounts of fish, chicken, nuts and seeds in
your diet plan. [2]
What diet is the most effective diet to achieve weight loss?
A diet rich in carbohydrates with a low glycemic index appears to be more effective in reducing fat mass and lowering
the risks of developing cardiovascular disease than diets with a high glycemic index or high in protein - a recent
research suggests.

Dr. Jennie Brand-Miller at the University of Sydney and co-workers conducted a trial of 129 overweight subjects ages
18 to 40. In this study, subjects were  randomly divided into four groups to take one of four weight-loss diets for
12-week. The first group followed a high-carbohydrate, high-glycemic diet with average protein intake. The second
group followed a high-carbohydrate, low-glycemic diet with average protein intake. The third group followed a
high-protein, high-glycemic diet with low carbohydrate intake. The fourth group followed a high-protein, low-glycemic
diet with low carbohydrate intake.

The diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist
circumference. However, in the high-carbohydrate diets, lowering the glycemic load doubled the fat loss. Total and
LDL ("bad") cholesterol levels increased with group 3 and decreased in group 2.

What is glycemic index?
Glycemic index indicates the ability of a food to raise blood sugar levels after it is ingested. It compares the blood
sugar response to a particular food with the body's reaction to pure glucose, which is given the value of 100.

Some reseachers advocate eating low-glycemic-index foods.  It is because high-glycemic-index foods cause a rapid
elevation in blood sugar that the body attempts to balance by producing a large amount of insulin. Human
physiology is not designed to tolerate these rapid and prolonged elevated blood sugar and insulin levels. As human
civilization has evolved, primitive stone-age diets that featured naturally occurring, low-carbohydrate foods have
been replaced, first by unprocessed but higher-carbohydrate agricultural foods such as whole grains and legumes,
and more recently by highly processed, low-fiber flours and other starchy foods, plus an increasing amount of
sweets. This trend towards higher-glycemic-index foods in the diet is therefore deemed unnatural and hazardous to
the healthy functioning of the body.

Research suggests that repeated overproduction of insulin could lead to insulin resistance, in which cells that
normally respond to insulin become less sensitive to its effects. The basic rules are to reduce intake of concentrated
sugars and most potatoes,.

Generally, low glycemic index foods are complex carbs like whole grains, rather than refined sugars, for example
breads containing whole, intact grains and seeds, brown rice, barley, buckwheat, whole grain cereals, whole wheat
pita, oatmeal, legumes and legume products, and most vegetables. While high glycemic index foods include white
bread, non-fiber cereal, white rice, potatoes, soft drinks, sweetened fruit drinks,
most cakes, most pies, candy, granola bars, raisins and overripe bananas

Please, remember that the
ideal BMI is 25. Being too thin may lead to medical complications such as infertility and
osteoporosis. Steve Bloomfield, the Eating Disorders Association considers anorexia and bulimia as diseases. [2]

Most normal people cannot in fact keep to a diet with 30 percent fewer calories than usual. So biologists have been
looking for drugs that might mimic the effects of caloric restriction, conferring the gain without the pain. One of these
agents is
resveratrol. [11]
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Related Articles:
Obesity Prevention
Loss 5 lb in two weeks
Glycemic Index Foods
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SOURCE: Low glycemic index diet best at reducing weight Reuter Jul 25, 2006 Archives of Internal Medicine, July 24,
2006. [2] British charity issues anorexia Internet warning Reuters Sat Jan 6 [11] Low-Calorie Diet May Extend Life in
Primates The New York Times July 9, 2009 [
A1] Healthy Diets Shown to Have Benefit Despite Modest Weight Losses
The New York Times Published: July 17, 2008 [A2] AHA responds to Israel diet/weight loss study foodconsumer.org
Jul 19, 2008
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Why do we need to restrict calorie intake?
Caloric restriction diet has all the normal healthy ingredients but contains 30 percent fewer calories
than usual. Mice kept on such a diet from birth have long been known to live up to 40 percent longer
than comparison mice fed normally. A 20 year-study led by Ricki J. Colman and Richard Weindruch at
the University of Wisconsinalso shows that monkeys on caloric restriction diet showed many beneficial
signs of caloric resistance, including less diabetes, cancer, and heart and brain disease. [11]