{"id":1515,"date":"2020-01-13T10:27:59","date_gmt":"2020-01-13T08:27:59","guid":{"rendered":"https:\/\/suprastratum.com\/?p=1515"},"modified":"2022-05-29T12:55:06","modified_gmt":"2022-05-29T09:55:06","slug":"nutrition-iii","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2020\/01\/13\/nutrition-iii\/","title":{"rendered":"FUNDAMENTALS OF DIET PART III - a successful diet needs realism"},"content":{"rendered":"

In this article we address one of the most common promises of diet and nutrition \"gurus\", explaining why losing weight fast is the surest way to fail.<\/p>\n

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<  Previous: Basic Principles of Nutrition Part II - the basis for a successful diet<\/a><\/em><\/pre>\n
In this article I will look at some scientific research. But stay with me until the end. I promise that not only will I be as brief as I can be, but what you read will help you lose the extra pounds.<\/p>\n
We start from a study carried out in July 2019<\/a>, whose conclusion was that large and\/or sudden weight loss will result in rapid weight regain.<\/p>\n
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\"obesity,<\/a>
LR: low rate. HR: high rate. LWL: low weight loss. HWL: high weight loss. Source: Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the rate, amount, and composition of weight loss as predictors of spontaneous weight regain in adults achieving clinically significant weight loss: a systematic review and meta-regression. Obes Rev. 2019 Jul;20(7):935-946. doi: 10.1111\/obr.12849. doi: 10.1111\/obr.12849.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n
We now move on to Research \"DiOGenes\"<\/a>, which was conducted from November 2005 to April 2007 by 8 European centres in 8 countries to analyse whether protein and glycaemic index affect weight loss.<\/p>\n
Recent research<\/a> reanalyzed the DiOGenes data and found the following:<\/p>\n
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\"obesity,<\/a>
Source: Turicchi J, O'Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. Am J Clin Nutr. 2020 Jan 17. pii: nqz331. doi: 10.1093\/ajcn\/nqz331<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n
The men in the study who had lost a lot of muscle mass during the weight loss period eventually gained the weight back quickly. On the other hand, the women did not.<\/p>\n
The women's lean body mass losses were 27% compared to 35% for the men, so it's very likely that they didn't lose too much muscle mass for the same to happen to them.<\/p>\n
So, the first investigation turns out to be correct.<\/p>\n
We move on to conclusions and suggestions:<\/p>\n