Cut Carbs? Cut Fats? Does it Matter? Which One Will Help You Lose the Most Weight?
The meal plans are endless. The fads are popping up everywhere.
What I like to suggest are nutrition plans based on FACTS!
Take a recent Stanford University study. They surveyed 600 overweight adults. Based on random groupings they divided each person into a low fat or low carb diet plan. The results were not only based on weight loss but also the participant’s DNA and insulin results.
The low carb group was allowed 20 grams of carbs for the first two months (this is equal to a piece of fruit or less than a ½ cup of oatmeal) for the entire day!
The low fat group was allowed up to 20 grams of fat to start (this is equal to about 1 tbsp olive oil or 2 tbsp of nut butter) for the entire day!
Both groups reduced their caloric intake but were not given specific guidelines. The same idea was given for exercise. While calories and exercise were not specified, they were provided education and details on both.
So here were the results: weight loss average was 13 lbs over a year no matter which diet. Although, some individuals lost 60 pounds and some gained close to 15 pounds.
This study tells you what? That it is more about the individual than the diet itself; to include exercise, overall nutrition, DNA, and insulin predisposition.
Dr. Frank Hu, nutrition chief at Harvard’s School of Public Health stated “In any weight loss diets, adherence to the diet and the overall quality of the diet are probably more important than any other factors”.
I take what Dr. Hu says along with the facts from these studies and incorporate them into my nutrition and wellness coaching – mindful eating is the most important when looking for long term health changes.
Diets serve a purpose, but should be focused on a short time period; rather than long-term lifestyle changes. Some examples: getting ready for the beach, class reunion, photo shoot, competition, etc… The reason is that diets tend to have quick results, but they are not sustainable and the weight will come back.
When you are looking to lose or gain weight, body fat, or inches you must incorporate lifestyle changes. These 3 tips will keep you on track:
- Track it and share it! Use an app or use a journal, but keep record of it and share it to not only know exactly what you are eating, but to maintain accountability for your nutrition.
- Make small changes to start. Find one or two things that are “broken” in your diet and fix those first. Once you have these mastered these, go to one or two more.
Give yourself grace. Changing your eating habits is difficult. For many of us, we have eaten a particular way out of comfort and/or ignorance. Educating yourself and retraining your brain that food is fuel and not a reward or punishment takes time. Studies suggest it takes at least 28 days to form a habit.
About the Author
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to scottstrainingsystems.com or check him out on Instagram at @scott.keppel.