{"id":4180,"date":"2016-03-10T09:50:48","date_gmt":"2016-03-10T16:50:48","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=4180"},"modified":"2022-02-17T12:54:25","modified_gmt":"2022-02-17T19:54:25","slug":"weight-loss-research","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/weight-loss-research\/","title":{"rendered":"Weight Loss Research"},"content":{"rendered":"

Editor’s Note: This page is a list of weight loss research and resources from this article<\/a> by Dr. Mike Israetel, which challenges a popular dieting approach to fat loss, weight gain, and belly fat. To read the full article, click here<\/a>.<\/p>\n

Weight Loss Research on Glycemic Index<\/h2>\n

Almost no difference in outcomes for 36 weeks of low-glycemic load diet in obese<\/a><\/p>\n

No difference on health outcomes of high or low GI diet over 5 weeks<\/a><\/p>\n

Relationship of GI to markers of health unclear<\/a><\/p>\n

No differences in outcomes between low and high GI diets over 10 weeks (including satiety)<\/a><\/p>\n

Review indicating some benefit in weight loss for low glycemic diets<\/a><\/p>\n

2013 review indicating no anthropometric (fat loss included) differences between high and low glycemic index and load diets<\/a> (This is the biggest nail in the coffin right here, as it\u2019s a comprehensive review and is recent)<\/p>\n

Weight Loss Research On Food Reward<\/h2>\n

Overall review of the food reward hypothesis<\/a><\/p>\n

Additional research here<\/a><\/p>\n

Increased Hunger and Slowed Metabolism<\/h2>\n

Extreme levels of overeating when high palatability food is presented<\/a><\/p>\n

Energy restriction (for a whole year) shows only small (yet significant) declines in metabolic rate<\/a><\/p>\n

Weight Loss Research and\u00a0Metabolic Changes<\/h2>\n

MASSIVE weight loss rates (18kg in only 12 weeks) resulted in 67% of the weight loss predicted from NO metabolic adaptations<\/a>. Thus, the idea that a slowed metabolism could account for a stoppage of weight loss is not in evidence. Furthermore, not all of the difference is explained by metabolic rate slowdown, further weakening its explanatory role in preventing weight loss<\/p>\n

Metabolic changes only account for 120 calories–on average–of difference in metabolism during dieting, on average<\/a><\/p>\n

Study showing 230 calories lower metabolism<\/a> for a diet of 700 calories lower than maintenance levels (obviously not enough to stall weightloss)<\/p>\n

The Yo-Yo Effect: Weight Regain<\/h2>\n

Weight regain occurs often<\/a>, strategies to help it unclear<\/p>\n

Review of behavioral interventions on weight regain show only small benefits<\/a><\/p>\n

Weight regain for most diets highly common<\/a>, solutions unclear<\/p>\n

Weight Loss and Blood Sugar<\/h2>\n

Obese people have HIGHER blood glucose levels and HIGHER blood fat levels<\/a>, not lower<\/p>\n

Low-Carb Diets vs. Low-Fat Diets vs. Calorie Intake<\/h2>\n

Both low-fat and lowcarb nutrition plans work<\/a>, no clear winner in this study either<\/a><\/p>\n

Possible slight edge to low-carb, but results largely equivocal<\/a><\/p>\n

No meaningful difference in weight loss<\/a> of low-fat and low-carb<\/p>\n

In controlled settings, most popular diets work about the same<\/a> if they restrict energy to the same extent<\/p>\n

The Science of Obesity<\/h2>\n

Fat went down only a small amount over time, carbs and calories up by a bunch<\/a><\/p>\n

Percent of energy from fat decreased<\/a> by only 3% from 1971-2006, but obesity went up 20%<\/p>\n

Vegetarians and vegans take in much more carbohydrate<\/a>, but are less overweigh than omnivores<\/p>\n","protected":false},"excerpt":{"rendered":"

Confused about fat loss? This list of weight loss research and resources challenges popular diet theories on fat loss, weight gain, and belly fat.<\/p>\n","protected":false},"author":4,"featured_media":4181,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[784,846,498,845,276,847,843,844,838,11],"class_list":["post-4180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-belly-fat","tag-blood-sugar","tag-glycemic-index","tag-increased-huger","tag-low-carb-diets","tag-low-fat-diets","tag-obesity","tag-slowed-metabolic","tag-weight-gain","tag-weight-loss","bf-level-advanced"],"yoast_head":"\nWeight Loss Research<\/title>\n<meta name=\"description\" content=\"Confused about fat loss? 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