Which Eating Plan Is Scientifically Better for Long Term Sustainable Health?
by David Frey
An innumerable amount of diet plans exist that claim to be the superior way to lose weight and keep it off. It has caused a myriad of confusion among overweight people who have hopes and dreams of finally finding the perfect, "silver bullet" diet plan that will reduce your weight and help you to keep it off. 

Nearly all weight loss eating plans put different emphasis on fats, carbs, and protein. The Keto Diet, Atkins Diet, Vegan Diet, Mediterranean Diet, Paleo Diet, and the Low Glycemic Diet all emphasize different foods and different macro ratios. Of these approaches to eating, which is the best for long term, sustainable weight loss? 

The following four studies will show you the long term effectiveness of different approaches to eating.
In this randomized clinical trial among 609 overweight adults, aged 18 to 50 years, were randomly assigned to a healthy low carb and healthy low fat diet for 12 months. Of the 609 participants, 481 completed the study.

The researchers from Stanford found that after 12 months, there was no significant difference in weight loss between the two groups. 

They found that eating healthy whole foods had more to do with the weight loss than they type of diet the participants were on. 

Both diets also led to improved lipid profiles and lowered blood pressure, lower insulin, and lower glucose levels. 

CONCLUSION: What the researchers concluded was that either diet was just as effective as the other, when people used enough willpower to stick to their diet and eat high quality foods.
Researchers in the Department of Nutrition at Harvard School of Public Health how diet and lifestyle affected long term weight loss. The researchers wanted to know if there was something more than just “eat less and exercise more” to long term weight loss success.

In a study(2) of over 120,000 healthy women and men spanning 20 years, researchers found three important findings. 

1. The worst foods to eat, if you wanted to lose weight, were potato chips, potatoes, sugar-sweetened beverages, and both processed and unprocessed red meats. Basically, any processed foods, including foods and drinks high in sugar.

2. The study found that the best foods for weight loss were whole foods such as vegetables, whole grains, fruits, nuts, and yogurt.

3. Consistently eating unprocessed, whole foods results in consuming less calories and consequently, long term weight loss and better health.

CONCLUSION: Having the willpower to stick an eating plan based on high quality whole foods that are naturally lower in calories is the most important factor in losing weight and maintaining that weight loss.
Scientific publisher Annual Reviews asked Katz to compare the medical evidence for and against every mainstream diet. 

The ultimate point of this study(3) was to show that there is no clear diet protocol "winner." The researchers maintain that exaggerated emphasis on a single nutrient, such as fat, carb or protein or a certain type of food, such as meat, vegetables or fats is inadvisable. 

The study noted that the vast majority of scientific studies lead to the conclusion that a diet of foods mostly direct from nature and predominantly plants produces the best overall health. 

Dr. Katz, the lead researcher said, "If you eat food direct from nature, you don’t even need to think about this. You don't have to worry about trans fat or saturated fat or salt—most of our salt comes from processed food, not the salt shaker. If you focus on real food, nutrients tend to take care of themselves."

The study said, "We need less debate about what diet is good for health, and much more attention directed at how best to move our cultures/societies in the direction of the well-established theme of optimal eating, for we remain mired a long way from it."

CONCLUSION: The "best" diet is one that gets its food direct from nature. Also, as a nation, we should be more focused on emphasizing the need for willpower to consistently stick to a healthy, whole food eating plan.
811 overweight adults were randomly assigned to one of four diets in this study(4). Each diet had a different macro (fat, carb, protein) makeup. The foods in the diet were relatively the same, but the amounts of fats, carbs and protein were different. The participants also participated in nutrition and health training sessions throughout the study.

At 6 months, participants assigned to each diet had lost an average of 13 pounds. At the 12 month mark they began to regain weight. Among the 80% of participants who completed the study, the average weight loss was 8 pounds after 2 years. No one macronutrient combination produced superior, long-term weight loss results than the other.

Satiety, hunger, satisfaction with the diet, and attendance at group sessions were similar for all diets. Interestingly enough, attendance at the health training sessions was strongly associated with the most weight loss.

CONCLUSION: The final conclusion by the researchers of this study was that it didn't matter what the macronutrient (fat, carb or protein) makeup of the food was, having the willpower to consistently stick to their healthy, whole food eating plan was the biggest driver to losing weight and maintaining that weight loss. 
OVERALL SCIENTIFIC CONCLUSION - The Type of Diet You Eat Does Not Matter for Long Term Weight Loss. The Willpower to Stick to a Healthy, Whole Food Diet is the Biggest Driver to Keeping the Weight Off Over Time.
Each the four studies above attempted to determine which diet or macronutrient ratio was the best for maintaining weight loss over an extended period of time.

What the researchers found was that, in the short term, there were certain diets that DID result in better weight loss, but over the long term, none of the diets produced any substantial difference in weight loss maintenance.

All the researchers who conducted these studies concluded that having the willpower, the ability to train and control your thought processes, to stick to a specific whole food based diet plan was the highest predictor in successful long term maintenance of weight loss. 

Judith S. Beck, Ph.D., a Clinical Associate Professor of Psychology in Psychiatry at the University of Pennsylvania, said, "Almost anyone can make short-term changes in their eating behavior and lose at least a little weight. 

But unless they make changes in their thinking, they will never be able to sustain their new eating behaviors and they’ll gain weight back."

The ability to strengthen your willpower to consistently repeat healthy eating behaviors is the key to long term weight loss success. Using Willpower Systems™ will help you to systematically repeat your healthy behaviors long enough to the point in which they become habits. 

Willpower Systems™ accomplish this by helping you to strengthen your willpower so that you can have the motivation you need, when you need it to repeat your healthy behavior. 

TAP THIS LINK if you'd like to learn more about how Willpower Systems™ work and why they are so powerful.   
David Frey
Scientific References
1. "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"
Christopher D. Gardner, PhD1; John F. Trepanowski, PhD1; Liana C. Del Gobbo, PhD 

2. "Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men"
Dariush Mozaffarian, M.D., Dr.P.H., Tao Hao, M.P.H., Eric B. Rimm, Sc.D., Walter C. Willett, M.D., Dr.P.H., and Frank B. Hu, M.D., Ph.D.

3. "Can We Say What Diet Is Best for Health?"
D.L. Katz1,2 and S. Meller2
Prevention Research Center, Yale University School of Public Health,

4. "Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates"
Frank M. Sacks, M.D., George A. Bray, M.D., Vincent J. Carey, Ph.D., Steven R. Smith, M.D., Donna H. Ryan, M.D., Stephen D. Anton, Ph.D., Katherine McManus, M.S., R.D., Catherine M. Champagne, Ph.D., Louise M. Bishop, M.S., R.D., Nancy Laranjo, B.A., Meryl S. Leboff, M.D., Jennifer C. Rood, Ph.D., et al.
Harvard School of Public Health, Boston, MA 02115 

Home               Privacy Policy                Medical Disclaimer             Terms                Scientific References             Articles             Contact   

© The Willpower Secret. - Copyright 2018 - Fithealthy LLC- All Rights Reserved