Choosing the best diet for weight loss

With all of the commercials and advertisements in the media today it is hard to sort through the bias to determine what is actually the best diet schedule to follow. All of these diet programs suggest different ratios of carbohydrates to protein, so what one is right and what ones are just trying to sell snake oil?

Thanks to a recent study we have some more insight into which diets work the best. In the experiment, 161 obese participants were assigned to different groups:

Group 1 = no exercise + no diet control
Group 2 = no diet + exercise group
Group 3= high energy (2,600 kcal), high carbohydrate, low protein [2,600 kcal; 55:15:30 %] [kilo calories; % carbohydrate: % protein: % fat]
Group 4= a very low carbohydrate, high protein [1,200 kcal; 7:63:30 %]
Group 5=a low carbohydrate, moderate protein [1,200 kcal; 20:50:30 %]
Group 6= a high carbohydrate, low protein [1,200 kcal; 55:15:30 %]

Participants in exercise groups performed a pneumatic resistance, circuit training program three times per week.

The results found that fat loss after 14 weeks was significantly greatest in Group 4 (-5.2% body fat, -3.2 kg), Group 5 (-4.0% body fat, -1.9 kg) and Group 6 (-3.8% body fat, -2.1 kg). All exercise groups improved significantly in muscular fitness. Leptin levels decreased in all groups, except for group 1, after two weeks of dieting and remained lower throughout the 14 week program. Participants noted that exercise resulted in significant improvements in quality of life and body image when evaluated.

The conclusion from this study is that a very low carb, high protein diet (1,200 kcal; 7% carb: 63% protein: 30% fat) is the most effective regiment to follow when combined with exercise for weight loss. Please note however that this does NOT mean no carbs and no fat. Carbohydrates and fat are important and play vital roles in the human system. As always, consult your physician before starting any dieting or exercise routine.

- Kerksick C, Thomas A, Campbell B. Nutrition & Metabolism 2009, 6:23 doi:10.1186/1743-7075-6-23. Published May 14, 2009.