Thinking about dieting?
From keto, paleo and gluten-free, to fasting, Whole 30 and Atkins, dieters are opting in to a specific plan now more than ever before.(2)
“Calories in versus calories out” used to be the expert prescription for weight loss.
A landmark study, looking at blood glucose response in 800 subjects over more than 45,000 meals, showed significant variance even when subjects ate identical meals.
It seems like every year a new diet plan emerges on the market. How do you know which is right for you?
Four simple things everyone should try:
• Have a total calorie goal
• Give up refined carbohydrates
• Eat a wide range of vegetables and fruits
• Eat in a window
• Don’t give up! Most people who’ve lost weight and kept it off tried multiple times before finally finding success.
• The diet most likely to work for you is the one that you can stay on and makes you feel good. Diets based on deprivation, suffering, constant willpower, and no allowance for an occasional treat are almost impossible to implement as a long-term lifestyle. Try to avoid diets that are too extreme. Consult your physician before beginning any exercise or diet program and get in touch with them if symptoms of GI upset or fatigue last more than 7 days after starting a significant dietary change.
• No matter what diet you’re on, you’re more likely to reach your goal if you reduce your caloric intake. Of course, one of the biggest perks of many of the new diet plans is that they don’t require you to count calories. But whether low fat, high fat, or low carb, studies show you’re more likely to both lose weight and enjoy better health overall if you lower your caloric intake.(5) In addition to improving your chances of success, studies show other health benefits of lower calorie diets, including improved microbiome diversity, better cardiovascular health, and increased longevity.(6, 10)
• Fiber and other prebiotics are important for maintaining good gut health and rich microbiome diversity that create the right environment for optimal short chain fatty acid production, optimal satiety hormone messaging, and efficient toxin removal. If you are on a low carb diet, one of the first things you should add back into your diet are low glycemic prebiotic fibers or polyphenol-rich foods.
• Eating high fat, high sugar and FODMAP diets reduce the diversity of the gut microbiome, which can have long-term negative effects. Many physicians say these are short-term options that should eventually evolve to more moderate lifestyles unless you have a chronic health problem where these diets are recommended long term.(7, 8, 9)
• Ketogenic diets, caloric restriction, and intermittent fasting are more than just fads. Expect them to be around for many years, and count on increased research.(8, 9)
The “one size fits all” approach to weight management is on its way out.
For decades, most health policy was based on standardized advice.
A revealing study published in the Journal of Obesity measured this frustration level by determining the value individuals placed upon their weight-loss goal.
The results were shocking:
New science may finally help researchers and individuals accept that no single answer for weight management will work for everyone. The increase in obesity and metabolic-related diseases is one of the most devastating and persistent trends in human health. We’re just now developing tools with the potential to halt and even reverse this trend. The gut is the gateway to finding a personalized path to weight loss success.