After the Spring Festival, looking at their own mountainous peaks of the stomach, I can not help but plan their own weight loss plan! Spring Festival to eat so much, it is better to eat from the bar, how to eat to effectively lose weight? Say!
JAMA: Do not eat so much rice, you will be thin! '1, 2'
NJEM: That's it, that's it! Low-carb diet works well! '3, 4'
Me: Then I eat less food!
NJEM: But then again, the low-fat diet does not hurt! '3, 4'
JAMA: Yeah, yeah, the effects are good! '1, 2'
Circulation: No no no! Select low-fat or low-carbon, the key is to look at the gene! '5'
Me: What? Before weight loss, but also test a gene?
JAMA: Circulation Do not talk nonsense.
Me: 诶? How changed again!
JAMA: Listen to me, do not believe it!
Obesity, an important public health problem of the 21st century, '7, 8', while low-fat diets and low-carb diets are often compared with each other in weight loss.
Although most studies eventually found that there was no significant difference in weight lost between groups insisting on these two different diets, however, the weight lost by each person was quite different from '1-4'. Discovering the relationship between genes and diet slimming effects, the results showed that there seems to be some genes that make people more suitable for some weight loss diets 5.
However, this result has been overturned recently ...
February 20, 201 JAMA home page published the latest research '6': low-fat, low-carbon diet no significant difference in weight loss, weight loss at the same time need a healthy diet and exercise more, individual gene or insulin secretion and diet to lose weight No interaction between effects found.
First, do not be noisy! There is no difference between low fat and low carbon diet
Recently, the results of the DIETFITS randomized clinical study were published in JAMA'6, 9 'led by Professor Christopher D. Gardner of Stanford University, which ran from January 2013 until May 2016 and participants were randomized Healthy diet with healthy low-fat diet (HLF) or healthy low-carbohydrate diet (HLC) for 12 months.At the same time, three of the participants Genes related to dietary responses and their insulin secretion.
A total of 609 adult participants aged 18-50 years were enrolled in this study, 57% of whom were female and had a body mass index (BMI) between 28 and 40 kg / m2. 244 (40% More suitable for HLF, 180 (30%) more suitable for HLC, the remaining participants had no obvious tendency; insulin 30 minutes after the meal averaged 93 μIU / mL. A total of 481 people (79%) completed the whole test.
There was no significant difference in energy intake between the two groups at the start of the trial (p> 0.10), but energy intake was reduced by 500-600 kcal / day in both groups at the beginning of the weight loss diet.
There was no significant difference in the intake of various nutrients between the two groups at the start of the experiment, but there was a significant difference in the intake of nutrients such as carbohydrate, fat, protein, saturated fat, and dietary fiber between groups at all time points (p ≤ 0.001). The HLF and HLC groups had the highest intake of the three major nutrients in the year (carbohydrate: 48% vs 30%, fat: 29% vs 45%, protein: 21% vs 23 %) .This change suggests that the experiment effectively make the difference between the two groups carbohydrates and fat intake increased.
During the first 8 weeks of the experiment, to reinforce both groups' awareness of their diet, guidance was given weekly and participants were asked to reduce their fat / carbohydrate intake to 20g daily.
The HLF group was required to replace carbohydrates with cooking oil, fat, whole milk products, nuts and other foods; the HLC group was required to avoid eating cereals, rice, cereals, starchy vegetables and beans to reduce carbohydrate intake .
Participants were then allowed to recover their fat or carbohydrate intake slightly, at an acceptable minimum of 6,10 ', at a daily rate of 5-15 g daily intake.
After one year of intervention, body weight loss was found between the HLF group (mean -5.3 kg 95% CI -5.9 kg -4.7 kg) and the HLC group (mean -6.0 kg 95% CI -6.6 kg -5.4 kg) Similarly, changes in BMI (-1.75 kg / m 2 vs 2.07 kg / m 2), body fat percentage (-1.97% vs -2.15%), and waist circumference (-3.74 cm vs -4.41 cm) No significant differences were observed.
In addition, both diets improved lipid metabolism, blood pressure, glucose, and insulin levels in the HLF group (-2.12 mmol / L 95% CI -4.07 mmol / L ~ -0.47 mmol / L), high density lipoprotein (HDL) levels in HLC group increased (2.64 mmol / L 95% CI 1.87 mmol / L ~ 3.41 mmol / L) and triglyceride levels decreased (-28.20 mmol / L 95 % CI -35.67 mmol / L ~ -20.72 mmol / L) .This result suggests that both diets may have better weight loss.
Second, it does not matter! Gene or diet does not affect the weight loss
In addition to the difference in weight loss between low-fat and low-carbon diets, this study focuses more on the response of people with different genetic backgrounds to dietary interventions.
Professor Gardner, the lead author of this article, said:
We've heard that one friend succeeded with some weight loss program and none of the other, because we each differed, but we just started to understand the difference, and maybe it does not exist Best diet plan, but should find the most suitable plan for someone. '11'
To find the "best fit", the researchers examined participants' insulin secretion and single-nucleotide polymorphisms in the three genes of PPARG (rs1801282), ADRB2 (rs1042714) and FABP2 (rs1799883) , SNP) and divided participants into HLF (244, 40%) and HLC (180, 30%) based on the results, with the remainder being considered as having no obvious predisposition.
During the trial participants in the three genetic backgrounds were randomly assigned to the HLF and HLC intervention groups, of whom 130 (42.6%) were eligible for the HLF diet and 83 (27.2%) were eligible for the HLC diet in the HLF group 144 (37.5%) were eligible for the HLF diet and 97 (31.9%) were for the HLC diet.
As a result, there was no significant interaction among gene, diet, and time (β 1.38, 95% CI -0.72 to 3.49; p = 0.20). Although such a result can be understood as a correlation between genotype and dietary intervention , The body weight may increase by 1.38 kg if they are assigned to unmatched diet interventions; however, because of the insignificant result, this also means that there is no association between genotype and dietary intervention and body weight changes.
In addition, the participants also examined participants' baseline insulin secretion (INS 30 93 μIU / mL) and explored whether insulin secretion interacted with diet-reducing effects, and found no difference in diet, insulin secretion, and time among the three Significant interaction (β 0.08 95% CI -0.13 ~ 0.28; p = 0.47). Therefore, insulin secretion still can not guide the choice of diet to lose weight.
Third, learn to eat, but also insisted that in-depth study will continue
Although no significant differences were found between low-fat and low-carbon diets, both of these diets did indeed provide good weight-loss results. Several studies have shown that '1-4, 6', low fat, low carbon , Mediterranean and many other diet programs can moderate weight loss.However, the study diet program '10' may be more worth our lesson:
1
The authors of this article, Gardner, point out '11', and the key is to emphasize a healthy, low-fat or low-carb diet that discards processed, convenient junk food.
- In this study, participants were asked to eat a lot of vegetables, reduce the intake of sugar, refined flour and trans fats, give preference to less processed, nutrient-rich foods and try to cook '10' .
2
At the same time, participants are encouraged to maintain a low-fat or low-carb diet in a way that does not feel hungry. '11'
- The researchers also allowed participants to slowly recover their fat or carbohydrates up to an acceptable minimum of 10 after they fortified the low-fat or low-carb diet for the first 8 weeks.
3
In addition, it is hoped that participants will be able to maintain such a diet permanently, rather than giving up at the end of the study.
- Researchers also encourage participants to actively engage in activities such as setting goals, feeling self-fulfilling, and enhancing environmental support so that participants can adhere to such a diet even after the study is over.
The other goal of this study, a gene suitable for a diet, showed no interaction between insulin secretion and diet, however, the differences in efficacy between different individuals using the same diet remained substantial, with some Participants were able to lose 30 kg, while others may actually gain '1-4, 6', whereas genotype and insulin secretion do not account for this difference in this study.6 However, in this study The large amount of data accumulated in the study may open other 'windows' for us. Gut microbiota, epigenetics and other factors may be able to explain this phenomenon, and relevant research is also under way.
In short, whether to eat less oil or eat less, can effectively lose weight, but the key is to learn to eat healthy and stick to it ...
