{"id":857,"date":"2018-07-03T12:36:22","date_gmt":"2018-07-03T09:36:22","guid":{"rendered":"https:\/\/suprastratum.com\/?p=857"},"modified":"2020-01-21T15:00:50","modified_gmt":"2020-01-21T13:00:50","slug":"nutrition-ii","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2018\/07\/03\/nutrition-ii\/","title":{"rendered":"FOOD BASICS PART II - the basis for a successful diet"},"content":{"rendered":"<p style=\"text-align: justify;\">In this article we explain the basis for a successful diet.<\/p>\n<p style=\"text-align: justify;\"><!--more--><\/p>\n<pre style=\"font-family: roboto, helvetica, tahoma, arial; font-size: 12px;\">&lt;  <em><a href=\"https:\/\/suprastratum.com\/en\/2017\/06\/27\/nutrition-i\/\" target=\"_blank\" rel=\"noopener noreferrer\">Previous: Basic Principles of Nutrition Part I<\/a><\/em><\/pre>\n<p style=\"text-align: justify;\">I will start this article with references to scientific research and analysis. 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<p style=\"text-align: justify;\">So let's start with a survey conducted in 2007: <em><a href=\"https:\/\/doi.org\/10.1001\/jama.297.9.969\" target=\"_blank\" rel=\"noopener noreferrer\">Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007;297(9):969-977. doi:10.1001\/jama.297.9.969<\/a><\/em><\/p>\n<p style=\"text-align: justify;\">311 overweight and obese women aged 25-50. Each of them was placed in 1 of the following 4 diet groups:<\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"text-align: justify;\">Atkins (extremely low carbohydrate) -&gt; 4.7kg weight loss in 12 months<\/li>\n<li style=\"text-align: justify;\">Zone diet (relatively low in carbohydrates, relatively high in protein) -&gt; 1.6kg weight loss in 12 months<\/li>\n<li style=\"text-align: justify;\">LEARN (low in dietary fat) -&gt; 2.2kg weight loss in 12 months<\/li>\n<li style=\"text-align: justify;\">Ornish diet (extremely high carbohydrate) -&gt; 2.6kg weight loss in 12 months<\/li>\n<\/ul>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_864\" aria-describedby=\"caption-attachment-864\" style=\"width: 727px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?ssl=1\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"864\" data-permalink=\"https:\/\/suprastratum.com\/en\/2018\/07\/03\/nutrition-ii\/zloa\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?fit=727%2C539&amp;ssl=1\" data-orig-size=\"727,539\" data-comments-opened=\"1\" data-image-title=\"ZLOA\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?fit=727%2C539&amp;ssl=1\" class=\"wp-image-864 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?resize=727%2C539&#038;ssl=1\" alt=\"Diet, Diet, Diet, Obesity, Diet, Health, Weight loss, Fat loss, Slimming, Weight loss\" width=\"727\" height=\"539\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?w=727&amp;ssl=1 727w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?resize=300%2C222&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/ZLOA.jpg?resize=472%2C350&amp;ssl=1 472w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 984px) 61vw, (max-width: 1362px) 45vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-864\" class=\"wp-caption-text\">Source: <em><a href=\"https:\/\/doi.org\/10.1001\/jama.297.9.969\" target=\"_blank\" rel=\"noopener noreferrer\">Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007;297(9):969-977. doi:10.1001\/jama.297.9.969<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">The big difference between Atkins and the zone diet has got scientists thinking in an attempt to clarify the reason for it.<\/p>\n<p style=\"text-align: justify;\">They felt that the <a href=\"https:\/\/suprastratum.com\/en\/2017\/07\/16\/how-our-body-works-ii\/\" target=\"_blank\" rel=\"noopener noreferrer\">insulin resistance<\/a> may play a role, but the relevant survey in 2016 (<em><a href=\"https:\/\/doi.org\/10.1002\/oby.21331\" target=\"_blank\" rel=\"noopener noreferrer\">Gardner CD, Offringa LC, Hartle JC, Kapphahn K, Cherin R. Weight loss on low-fat vs. low-carbohydrate diets by insulin resistance status among overweight adults and adults with obesity: a randomized pilot trial. obesity (Silver Spring). 2016 Jan;24(1):79-86. doi: 10.1002\/oby.21331. epub 2015 Dec 6.<\/a><\/em>) showed that this theory is not in the right direction.<\/p>\n<p style=\"text-align: justify;\">Another theory was that there might be a genetic predisposition. One person might be able to lose more weight on a low-fat diet, another on a low-carbohydrate diet, while another might be able to lose weight regardless. So, looking for specific genotypes, the DIETFITS research began. <em><a href=\"https:\/\/doi.org\/10.1001\/jama.2018.0245\" target=\"_blank\" rel=\"noopener noreferrer\">Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: the DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667-679. doi:10.1001\/jama.2018.0245.<\/a><\/em><\/p>\n<p style=\"text-align: justify;\">To make a long story short, this survey was a bust too. Not only did they find no relationship between the specific genotypes they thought might affect weight loss, but the effects of a low-fat diet and a low-carbohydrate diet were similar.<\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_865\" aria-describedby=\"caption-attachment-865\" style=\"width: 588px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?ssl=1\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"865\" data-permalink=\"https:\/\/suprastratum.com\/en\/2018\/07\/03\/nutrition-ii\/genins\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?fit=983%2C956&amp;ssl=1\" data-orig-size=\"983,956\" data-comments-opened=\"1\" data-image-title=\"genins\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?fit=840%2C817&amp;ssl=1\" class=\"wp-image-865\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?resize=588%2C571&#038;ssl=1\" alt=\"Diet, Diet, Diet, Obesity, Diet, Health, Weight loss, Fat loss, Slimming, Weight loss\" width=\"588\" height=\"571\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?w=983&amp;ssl=1 983w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?resize=300%2C292&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2018\/07\/genins.jpg?resize=360%2C350&amp;ssl=1 360w\" sizes=\"auto, (max-width: 588px) 85vw, 588px\" \/><\/a><figcaption id=\"caption-attachment-865\" class=\"wp-caption-text\">Source: <em><a href=\"https:\/\/doi.org\/10.1001\/jama.2018.0245\" target=\"_blank\" rel=\"noopener noreferrer\">Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: the DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667-679. doi:10.1001\/jama.2018.0245.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">From all of these long-term studies, however, there were commonalities among the people who lost the most weight. These had nothing to do with genotypes, insulin, or type of diet.<\/p>\n<p style=\"text-align: justify;\">These people:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Did not have high external psychological pressure and\/or stress problems<\/li>\n<li>They didn't eat in a hurry and casually, for example, neither in front of the TV, nor in the car<\/li>\n<li>They ate home-cooked food, at the table, with their family, talking and without haste<\/li>\n<li>They ate with the understanding that this would be a long-term thing. In short, if what they ate didn't satisfy them, they would replace it with something they considered more filling.<\/li>\n<li>And of course because of the research guidelines they minimized foods with added sugars and refined grains<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">So this is the basis for a successful diet.<\/p>\n<pre style=\"font-family: roboto, helvetica, tahoma, arial; font-size: 12px;\"><em><a href=\"https:\/\/suprastratum.com\/en\/2020\/01\/13\/nutrition-iii\/\" target=\"_blank\" rel=\"noopener noreferrer\">Next: Basic Principles of Nutrition Part III - successful dieting needs realism<\/a><\/em>  &gt;<\/pre>","protected":false},"excerpt":{"rendered":"<p>In this article we explain the basis for a successful diet.<\/p>","protected":false},"author":1,"featured_media":868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[110794271,582625486,43259572],"tags":[602091689,8981249,22665690,588704813,237285844,602091691,6315676,602091692,602091690],"class_list":["post-857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-110794271","category-582625486","category-43259572","tag-602091689","tag-8981249","tag-22665690","tag-588704813","tag-237285844","tag-602091691","tag-6315676","tag-learn","tag-ornish"],"yoast_head":"<!-- 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