CIO #121
Best diet for weight-loss?, Dr. Attia's longevity roundtable, and More
Check Out What I’ve Been Checking Out
The Best of What I’m Reading
“Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance”
“Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets”
You don’t have to look around for long in the health and fitness world to come across what I’ve seen many refer to as the diet wars: debates around which diet is best for X, Y, and Z.
In particular, since obesity and weight-gain are prominent issues and weight-loss a common goal for people today, I have seen a lot of arguments and claims around what diets are best for weight-loss.
But, are any of these claims backed by actual research? Is low-fat, low-carb, keto, vegetarian, intermittent fasting, etc. superior to other diets for losing weight?
I recently read the two reviews linked above that covered this topic, in which the respective authors reached similar conclusions:
“There is no single best strategy for weight management, although some evidence-based methods have been suggested…Reducing daily calorie intake is the most important factor for weight loss. Low-calorie recipes, especially those for low-fat or low-carbohydrate diets, have been suggested as the first dietary strategy, although in some cases, a [very-low-calorie diet] is required for a short period. Except for energy deficit, there seems to be no significant difference between macronutrient composition-based diets. Improvement in cardiometabolic factors strongly depends on degree of weight loss. However, as in the Mediterranean diet, increasing consumption of fruits and vegetables and intake of healthy fats (including monounsaturated as well as polyunsaturated fats) can be a healthy strategy for weight loss and maintenance. Additionally, increased protein intake can help with weight loss maintenance.” (I)
“Our limited knowledge allows us to conclude that there is no optimally effective diet for all individuals to lose weight. In the short term, diets based on [high-protein-low-carb] composition or fasting might be considered as a jump-start. However, caution is required due to adverse effects. In the long term, diets, such as the Mediterranean diet, that prescribe high-quality foods should be encouraged. Finally, the fundamental point is to adopt a diet that creates a negative energy balance and is based on adequate food quality to promote health. Adherence will predict long-term success” (II)
In other words, according to these reviews, when it comes to losing weight, many different options will work, provided they lead to an energy deficit, or consuming less calories than you burn. (I, II)
And, as highlighted at the end of the second quote above, with regards to the long-term, the most successful diet for you will be the one that both leads to an energy deficit and that you can stick to over time. (II)
The Best of What I’m Watching
The Best of What I’m Listening To
Recent Shortcut U Content You Might’ve Missed
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In this episode of the Talking Studies Series, I talk through a weight-loss trial that tested the addition of three different exercise protocols to a weight-loss diet vs. the weight-loss diet alone and a control protocol for improving metrics related to frailty, cardiorespiratory fitness, strength, muscle mass, and more in obese elderly adults.
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The triceps brachii is a bi-articular muscle group, which means it crosses over two joints: the elbow AND the shoulder.