There is NO best diet plan. There are no "good" foods or "bad" foods, only high calorie and low calorie foods and beverages. The best weight loss plans for 2010 are reviewed.
I will show that the evidence from the best studies from across the world show that the weight loss is almost identical for any successful diet at the end of the first year. Whether the diet plan starts as low carb, low fat, low calorie, high protein each successful dieter after a few months almost unconsciously rejects or accepts some of the "rules" of each diet plan, making adjustments for his likes or dislikes. For example, an individual doing Weight Watchers learns how many points there are in a burger and fries, and learns that a Subway sandwich can be much lower. The Atkins dieter learns the dangers of high sugar foods and learns alternatives that are just as pleasing like nuts and cheese.
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The best weight loss plan is the one that works for you. It should:
Offer foods you like
Fit into your lifestyle
Be sustainable for ever
A summary of 3 long-term studies by the best obesity experts in the world will change all of your previous concepts of how to lose weight.
Two-Year Israeli Diet Study:
Ben-Gurion University of the Negev, Beer-Sheva, Israel
This trial of 3 types of diets in a well-controlled study showed that low carb, Mediterranean and low fat diets were all equally effective over 2 years. The study was reported in the New England Journal of Medicine in July 2008. The average weight loss was 7-10 lb.at the end of two year. No difference was seen in weight loss among the different diets: Weight Loss After 2 Years on the 3 Israeli Diet Plan Studies: low fat = 7.3 lb, Mediterranean = 10.1 lb.
Tufts University Study:
Journal of the American Medical Association in 2005
This is the first long-term study that compares the popular diets - Atkins, Ornish, Zone and Weight Watchers, for efficacy, safety and long-term adherence. Conducted at the Metabolism Division and Jean Mayer Center for Nutrition Research the weight loss for all groups was about the same, ranging from 11 to 16 lb. at the end of 1 year. The diet plans all reduced blood pressure and cholesterol equally and were all safe. The problem was that dietary adherence decreased progressively over time so that by the end of the year the participants had adjusted the foods to meet their preferences. This may explain the poor performance. Apparently, dieters simply cannot continue to eat foods they don't like over long periods of time! Over two years the average weight loss was
Harvard-Pennington Research Center:
In this well-controlled study, 6 different generic Diet Plans were tested from 2004-7. Each differed in composition of the various nutrients. Here is the average weight loss: 6.9 to 7.4 lbs.
The Participants All Lost the Same Amount of Weight Despite Differences in Protein, Fat and Carb Intake!
The intense debate over what types of diets are best should be settled:
Participants in each of the different diet plans in all three studies had similar weight loss:
Improvement in blood pressure, cholesterol and blood lipids were identical in all groups in all studies.
The subjects who attended group meetings, had weekly weighings, learned to read food labels and had spousal support had the best results within each group.
Satiety, hunger and satisfaction were similar in all 3 groups in all studies.
Even modest weight loss yields significant improvements in metabolic function.
Similar control of hunger and cravings was found in each group of participants independent of the plan they followed.
Each dieter had difficulty achieving the nutrient intake required in each of the different groups, despite intensive behavioral therapy.
What These Very Important Weight Loss Studies Tell Us:
The fact that equal results were obtained with all of these plans, tells us that we have been spending far too much effort, time and money on the composition of the diet and not enough on behavioral changes. In addition, almost all of the participants reverted to their customary nutrient intake, yet still maintained their weight loss and the improvement in metabolic parameters.
Participants also reduced their waistlines by 1 to 3 inches by the end of the study. "These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight," said Elizabeth G. Nabel, M.D., director, National Heart, Lung and Blood Institute. "This provides people who need to lose weight with the flexibility to choose an approach that they're most likely to sustain - one that is most suited to their personal preferences and health needs."
These three studies confirm the concept that adding extra foods or changing from one food group to another has no benefit in a weight loss plan. Those that were the most successful found plans that most suited there life styles and personal preferences.
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