Certainly, the most important aspect of diet is how much you eat (relative to your activity level). A NY Times reporter recently reported on a research paper, titled “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion” (JAMA, 018;319(7):667-679. doi:10.1001/jama.2018.0245). The reporter suggested that the researchers concluded that diet quality rather than quantity mattered most in weight loss. The study examined diets of high-quality carbs v. high-quality fats. Whatever the diet, the researchers reported a 500-kcal reduction and overall weight loss in both groups. There was quite a range between weight loss and weight gain in both groups, and, bottom line, the researchers didn’t test for quality v. quantity.
We’d like to think that we can eat all that we want and lose weight, but this is simply not true. The take home from the actual study (not the Times article) is that one should eat foods that are the most filling and nutrient dense. When one eats a diet of quality carbs (i.e., high fiber) or quality fat one is more likely to limit calories without counting. Still, calories do matter.
I always preferred Covert Bailey’s (Fit or Fat) target approach. Basically, choose carbs that are highest in fiber and meats and dairy that are lowest in fat. When fats are eaten, they should be of the healthy variety—olive oil, coconut oil, grain-fed butter, fish oils, and nuts. Limit sugars and refined carbs. The greater sense of fullness will prevent over-eating. Whether you prefer a high-fat/low-carb approach or a low-fat/high-carb approach, it doesn’t matter—as long as one is in caloric balance.
Carbs are essential for anyone who is involved with intensive exercise. The less active person might benefit from higher fat and lower carb. Key is to figure out what works for you. Either way, calories do count.
Be your best today; be better tomorrow.
Carpe momento!