As the holiday season is winding down, gears shift toward planning New Year’s Eve bashes and contemplating resolutions to start off the year. We don’t even need statistics to tell us that one of the top New Year’s Resolutions includes losing weight (if you don’t believe me google it). It’s a good thing too, because weight loss can minimize risk factors for cardiovascular disease, lower blood pressure, reduce the risk of osteoarthritis, decrease risk of cancer, and can prevent and even reverse the onset of diabetes among other things. But with all those fad diets circulating out there it’s hard to decipher what really is the best way to lose weight.
Avoid fad diets. First off, fad diets are not the way to go. They are not practical and often times not even remotely close to being healthy. They can even result in dangerous nutrient deficiencies. Instead, stick to a well rounded eating plan that restricts no major food groups and incorporates fresh minimally processed food that is low in sodium, saturated fat, and free of trans fats. Keep in mind that the bottom line in weight loss is that you need to attain a negative energy balance to lose the pounds. This means you burn more calories than you consume. But the composition of your diet (breakdown of the macronutrients protein, fat, and carbs) may make a difference.(1) Studies have evaluated over and over again what dietary changes work best for long term weight loss and it remains debatable, but according to a recent study published in the Journal of the American Dietetic Association (JADA), a diet that increases fruit, vegetable, and low fat dairy intake as part of an energy controlled diet will be the most effective for long term weight loss. (1)
Eat fruits and vegetables. This diet composition promotes a healthy body weight most likely because of the caloric density of these food items. Fruits and vegetables fill you up with fiber which satiates and are also sources of water, which aids in appetite control. Not to mention they provide you with a wide variety of vitamins, minerals, phytochemicals, and antioxidants for a minimal amount of calories. Whole wheat bread is another great source of fiber.
Try low fat dairy. Why include low fat dairy as part of a long term weight reduction diet? Although more research is needed, studies have indicated a positive correlation between dietary calcium and low body weight. (2,3) A study posted in the Journal of the American College of Nutrition (JACN) states that calcium in amounts of 400-1,300 mg/day significantly enhanced weight loss and fat loss when paired with energy restriction. (1, 2) When calcium is derived from actual low fat dairy sources as opposed to just supplementation, there is a significant increase in efficacy at lowering body weight (3). In fact, it is the position of the American Dietetic Association to encourage low fat dairy for weight loss as a result of such significant evidence. Some research suggests this is because calcium is a key regulator of lipid metabolism, meaning it helps breakdown fat and the storage and building of fat cells. (3)
Develop new habits in 2012. So get off to a good start this year by revamping your diet and remembering some key things:
- You will need a caloric deficit to achieve weight loss.
- Be sure to avoid severe restriction, as this will reduce your metabolism and halt your weight loss.
- Work towards a 500 calorie a day deficit by decreasing 250 calories of food and burning an additional 250 calories through physical activity to achieve a healthy one pound weight loss every week.
- Make sure you get a wide array of fruits, vegetables, low fat dairy, and be sure to work in some whole grains and lean protein to reap the most health benefits, achieve sufficient vitamins and minerals, and to attain a slim trim body you can maintain for a life time.
So what are your New Year's Resolutions?
Works Cited
1.) Champagne C, Broyles S, Moran L, Cash K, Levy E, Lin P, Batch B, Lien L, Funk K, Dalcin A, Loria C, Myers V. Dietary Intakes Associated with Successful Weight Loss and Maintenance during the Weight Loss Maintenance Trial. J A, Diet Assoc. 2011; 111: 1826-1835.
2.) Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Obes Res. 2004 Apr; 12 (4); 582-90.
3.) Zemel MB. The Role of Dairy Foods in Weight Management. J Am Coll Nutr. 2005; 24(6); 537S-546S.
