A few words on carbs

It's July!! That means we are moving on from "Eat" to "Sleep", but first some closing words on Eat.

We have had lots of inquires over the years about which diets are best for weight loss. This is accompanied by lots of questions on low carb diets. We want to raise the following points, keeping in mind that we are focusing on diet for WEIGHT LOSS in otherwise healthy individuals:

1. A lot of the time when people tell us they are going "low-carb" they are actually just dropping down to a healthy amount of carbohydrate intake, & cutting out processed carbs, which we should be doing anyway. Because the Standard Diet tends to be so high in refined carbs, it seems that for many, going "low carb" really means eating a healthy amount from healthy sources.

2. When compared over the long term, low carb diets appear to create more weight loss in the first 6 months than conventional diets, but at the end of 12 months the difference in weight.

In the first 6 months, those on a low carb diet had lost apx. 4 more pounds than those on a conventional diet. By the 12 month mark, the difference was negligible.

In the first 3-6 months, those on low carb diets saw about 4lbs more weight loss than those on a conventional diet. By the 12 month mark, the difference in weight loss was negligible (Brehm 2003, Foster 2003). It is important to note here that glycogen stores will be depleted in a true low-carb diet, and each glycogen store contains 4 water molecules. So the high rate of loss in the first few days of a low-carb diet is likely water (up to 2.5kg).

3. In 2005 a large randomized trial compared popular diets' effect on long term weight loss (Dasinger et al) and no one group had a significantly higher effect over the other because ADHERENCE was low on all of them (with Weight Watchers being slightly better than the rest).

By the 12 month mark, the change in weight across the various diets is all over the place! Weight Watchers appears to be more effective than the rest; however, adherence is low in all of them. This study stresses the importance of choosing a way of eating that is maintainable.

So what diet is going to work for you? The one you can truly stick to over the long term! This means you need to find a maintainable way of eating that keeps you healthy (remember, we are talking weight loss here; if you have a specific health concern, your specialist will know which diet is best for you).

This is why we are a fan of our plate rule: 1/2 plate veg, palm size of protein, palm size of healthy carb, thumbsize fat. It's simple, it's implementable NOW, maintainable,& complete! 💪🥗