A new analysis of data from a one-year weight loss study has identified behaviors and biomarkers that contribute to short- and long-term weight loss.
Strictly following a healthy low-carbohydrate or healthy low-fat diet was important for short-term weight loss during the first six months. They ate the same number of calories over the next six months as those who returned or did not lose weight.
So what explains this difference?
According to the study, the bacteria that live in your gut and the amount of certain proteins your body makes can affect your ability to maintain weight loss. , Some people lost more weight on a low-carbohydrate diet.
Researchers at the Stanford University School of Medicine have identified several biomarkers that predict how well an individual will lose weight and maintain it over the long term. Proteins made by the human body, features from exhaled carbon dioxide levels are included.Researchers announced their findings cell report medicine December 13th.
“Weight loss is mysterious and complex, but we can use the microbiome and metabolic biomarkers to predict from the outset who will lose the most weight and who will maintain it,” says professor of genetics and co-lead author. said Dr. Michael Snyder. on paper.
Willpower doesn’t drive weight loss
The data are from 609 participants who followed a low-fat or low-carbohydrate diet consisting primarily of high-quality, minimally processed foods and recorded everything they ate over the course of a year. . Researchers tracked participants’ exercise, diet adherence, and number of calories burned.
The study showed that cutting calories and exercising alone weren’t enough to sustain weight loss for more than a year. I paid attention.
“At the beginning of the study period, before people started dieting, we discovered the ecology and protein and enzyme abundance of a particular microbiome,” said Daria Perelman, a research dietician and research nutritionist. Lead author.
Throughout the study, researchers measured the ratio of inspired oxygen to exhaled carbon dioxide, known as the respiratory quotient, which acts as a proxy for whether carbohydrates or fats are the body’s primary fuel. A lower ratio burns more fat and a higher ratio burns more carbohydrates. Therefore, those who started the diet with a higher respiratory quotient lost more weight on the low-carbohydrate diet.
“There are people who eat very few calories and still maintain their weight because of the way their bodies metabolize fuel. It’s not because of lack of willpower. It’s how their bodies work.” ‘ said Perelman.
In other words, if your body prefers carbs and eats mostly fat, it will be much harder to metabolize and burn those calories.
“If you’re on a diet that worked for someone you know and it’s not working for you, that particular diet isn’t right for you,” said co-author Xiao Li, Ph.D. Possibly not. Former postdoctoral fellow at Stanford University School of Medicine, now at Case Western University.
Focus on nutrients
Predictive information gleaned from gut microbiota, proteomic analysis, and respiratory quotient signatures are laying the foundation for personalized diets. Snyder believes tracking the amount of specific gut microbial strains could be a way for people to determine the best diet for weight loss.
We’re not there yet, and until then, according to researchers, we should focus on eating high-quality foods that are unprocessed and low in refined flour and sugar.
The research team identified specific nutrients that correlated with weight loss in the first six months. A low-carb diet should be based on monounsaturated fats, such as those derived from avocados rather than bacon, and are rich in vitamins K, C, and E. These vitamins are found in vegetables, nuts, olives, and avocados.A low-fat diet should be high in fiber, such as that found in whole grains and beans, and avoid added sugar.
“Your mindset should be about what you can include in your diet, not what you should exclude,” Perelman said. Find ways to eat more fiber, such as whole grains, nuts and vegetables Learn to cook and reduce your reliance on processed foods Less food in your diet means fewer calories You can forget the math.”
Christopher Gardner, professor of medicine and co-lead author of the paper, also contributed to the study.
Photo credit: rh2010
