5.36 Dietary Intervention for Weight Loss

Having an energy deficit is the key to weight loss in general, but the ACC/AHA/TOS guidelines list 15 different diet plans that are successful in weight loss IF a reduction in calorie intake is achieved by following these diets. These diets include:

  • Whole foods plant based diet
  • Diet from European Association for the Study of Diabetes ⇒ targets food groups
  • Higher protein (25% calories from protein, 30% fat, 45% carbs) with low calorie foods
  • Higher protein Zone diet (5 meals/day, 40% carbs, 30% protein, 30% fat)
  • Lacto-ovo-vegetarian style diet
  • Simply a low calorie diet
  • Low carb diet (< 20 g/day initially)
  • Low fat diet (10% to 25% calories from fat) vegan style diet
  • Low fat diet (20% calories from fat)
  • Low fat (< 30%), high dairy (4 servings/day)
  • Macronutrient targeted diets (15-25% from protein, 20-40% fat, 40-50% carbs)
  • Mediterranean style diet
  • Moderate protein diet (12% calories from protein)
  • High glycemic/Low glycemic load meals
  • AHA Step 1 diet (< 30% from fat and < 10% from saturated fat)

Note the key commonality of mpst these diets:

  • Moderate to high carbohydrates
  • High fiber
  • Low fat

Remember that many diets can help you lose weight short term, but that is NOT what you want. What you want is good health. Eating only 900 calories of Twinkies every day will help you lose weight, but you will get sick quick. Stick to the high carbohydrate (not refined/processed carbs) low fat pattern and do this by eating an abundance of whole plant foods without added oil as was discussed in the whole food plant based diet section.

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