Editor’s Note: This page is a list of weight loss research and resources from this article 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.
Weight Loss Research on Glycemic Index
Almost no difference in outcomes for 36 weeks of low-glycemic load diet in obese
No difference on health outcomes of high or low GI diet over 5 weeks
Relationship of GI to markers of health unclear
No differences in outcomes between low and high GI diets over 10 weeks (including satiety)
Review indicating some benefit in weight loss for low glycemic diets
2013 review indicating no anthropometric (fat loss included) differences between high and low glycemic index and load diets (This is the biggest nail in the coffin right here, as it’s a comprehensive review and is recent)
Weight Loss Research On Food Reward
Overall review of the food reward hypothesis
Additional research here
Increased Hunger and Slowed Metabolism
Extreme levels of overeating when high palatability food is presented
Energy restriction (for a whole year) shows only small (yet significant) declines in metabolic rate
Weight Loss Research and Metabolic Changes
MASSIVE weight loss rates (18kg in only 12 weeks) resulted in 67% of the weight loss predicted from NO metabolic adaptations. 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
Study showing 230 calories lower metabolism for a diet of 700 calories lower than maintenance levels (obviously not enough to stall weightloss)
The Yo-Yo Effect: Weight Regain
Weight regain occurs often, strategies to help it unclear
Review of behavioral interventions on weight regain show only small benefits
Weight regain for most diets highly common, solutions unclear
Weight Loss and Blood Sugar
Obese people have HIGHER blood glucose levels and HIGHER blood fat levels, not lower
Low-Carb Diets vs. Low-Fat Diets vs. Calorie Intake
Both low-fat and lowcarb nutrition plans work, no clear winner in this study either
Possible slight edge to low-carb, but results largely equivocal
No meaningful difference in weight loss of low-fat and low-carb
In controlled settings, most popular diets work about the same if they restrict energy to the same extent
The Science of Obesity
Fat went down only a small amount over time, carbs and calories up by a bunch
Percent of energy from fat decreased by only 3% from 1971-2006, but obesity went up 20%
Vegetarians and vegans take in much more carbohydrate, but are less overweigh than omnivores
Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.