There are too much of confusion about the best fast weight loss combination diet. Which diet combination works best in dropping the last 10 pounds of your weight,is it low carbs high protein , high carbs low protein,low carbs low protein or high protein high fats ?Let’s look at what the study says from The New England Journal of Medicine.
“Several trials showed that low-carbohydrate, high-protein diets resulted in more weight loss over the course of 3 to 6 months than conventional high-carbohydrate, low-fat diets,4-12 but other studies did not show this effect.”
A research that conducted by using 800 overweight and obese subjects were given the below combination diet plan to test what is the types of diet are most effective for treating overweight:
- 20% fat, 15% protein, and 65% carbohydrates (low-fat, average-protein)
- 20% fat, 25% protein, and 55% carbohydrates (low-fat, high-protein)
- 40% fat, 15% protein, and 45% carbohydrates (high-fat, average-protein)
- 40% fat, 25% protein, and 35% carbohydrates (high-fat, high-protein).
What Are The Interesting Findings?
“The primary outcome of the study was the change in body weight over a period of 2 years, and the secondary outcome was the change in waist circumference.”
a) The amount of weight loss after 2 years was SIMILAR in participants assigned to a diet with 25% protein and those assigned to a diet with 15% protein and among those who completed each of those diets .
b) Weight loss was the same in those assigned to a diet with 40% fat and those assigned to a diet with 20% and was similar among those who completed each of those .
c) Most of the weight loss occurred in the first 6 months. Changes from baseline differed among the diet groups by less than 0.5 kg of body weight and 0.5 cm of waist circumference
d) After 12 months, all groups, on average, slowly REGAINED body weight.
A total of 185 of the participants (23%) continued to lose weight from 6 months to 2 years
e) At 2 years, 31 to 37% of the participants had lost at least 5% of their initial body weight, 14 to 15% of the participants in each diet group had lost at least 10% of their initial weight, and 2 to 4% had lost 20 kg or more
Alright above data might seems to be a little tricky,lets me sum it up ,
As a conclusion ,diets that are successful in causing weight loss and keep it off for long term, can be emphasize in a range of fat, protein, and carbohydrate combination.However, the baseline is the TOTAL calories that you consume in every single meal regardless of the diet combination need to be restricted.
I hope that i clear some of your confusion on the the fastest way of losing weight using the diet combination.
“Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.”-The New England Journal of Medicine.