When you’re trying to lose weight, it’s almost impossible to bite into a rice cake without being offered diet advice: Cut carbs, limit fat, drink shakes, you name it. Is one approach better than another? Christopher Gardner, PhD, a professor of medicine at Stanford University, wanted to find out.
低热量与低碳水化合物
Newresearch在JAMA上发表了低碳水化合物和低脂饮食以减轻体重的有效性。万博彩票下载安卓狗万体育买球研究人员跟踪了609名超重成年人12个月，并发现，平均而言，两组的节食者的体重都减轻了相似的体重：那些低脂饮食的人减少了11.7磅，而低碳水化合物饮食的人则减轻了13.2磅。
“There isn’t one diet for everyone.”
Within the groups, there were significant differences in how participants fared on each diet: Some dieters lost as much as 60 pounds while others gained weight, leading Gardner to explain, “There isn’t one diet for everyone.”
Although prescribing a specific diet might not be effective for weight loss, the research revealed some important information.
AN ALTERNATIVE METHOD: QUALITY NUTRITION
Participants were not asked to consume a specific number of calories, but all were asked to lower their fat or carb intake (depending on their group), choose more whole foods, including vegetables, and minimize added sugars and refined grains. Those who followed that advice, focusing on the quality of the calories they consumed over the quantity, lost significant amounts of weight — regardless of whether their diets were low-carb or low-fat.
钢丝燕麦和羽衣甘蓝都是低脂的；苏打水和白面包也是如此，但是燕麦和羽衣甘蓝可能更饱满，更饱满。Avocados and nuts are both low-carb; so are lard and butter, but meals made with avocados and nuts may be more filling, more satiating,” Gardner explains.
Focusing on healthier, more satiating foods helped dieters feel full while eating less.
An earlier JAMAstudyreported similar results. In 2012, 21 overweight adults were assigned to follow one of three diets: low-fat, low-carb or low-glycemic index for four weeks. Participants were instructed to replace grains and starches with vegetables, legumes, fruits and healthy fats. All dieters lost weight, but those who chose fewer carbs and ate more high-quality calories sped up their metabolisms, too, burning an additional 325 calories per day — about the same number of calories burned during an hour of moderate-intensity physical activity.
“我们吃的食物的质量可能会对激素，新陈代谢甚至基因表达产生基本影响。”
“Thetype我们消耗的卡路里影响了numberof calories being burned. In other words, from a metabolic perspective, all calories are不是alike to the body,” explains Dr.David S. Ludwig，波士顿儿童医院的新平衡基金会预防中心的联合主任。“我们吃的食物的质量可能会对激素，新陈代谢甚至基因表达产生基本影响。”
READ MORE >减肥维护的不太秘密关键
Of course, the number of calories you consume still matters but Gardner believes it’s more important for people to choose foods that make them feel full and satisfied rather than obsessing over hitting a certain number of calories.
因此，是的，[减肥]涉及吃更少的卡路里，但它并不像少吃的那样简单（也不那么令人沮丧）。”他说。“我们认为这些质量成分是任何种类的饮食或饮食模式的基础……无论他们是尝试低脂，低碳水化合物，古，素食主义者，地中海[还是其他饮食]。这是关于找到您喜欢的低脂或低碳水化合物餐和菜单的组合，并可以享受支持体重目标的生活。”
