Notice the plate is one-half veggies = collard greens (no salt, no fatback, no hamhocks, no turkey). Also brown rice plus the salmon.

I eat brown rice or sweet potoatoes (no butter, oil, or salt). I don’t eat white rice, white potatoes, white bread… (get the trend???)  Brown rice and sweet potatoes have a “low glycemic index” – they release sugar into the blood slowly.

… the effects of 2-year treatment with a low-carbohydrate or low-fat diet, each of which was combined with a comprehensive lifestyle modification program.

Weight loss was approximately 11 kg (24 lbs) (11%) at 1 year and 7 (15 lbs) kg (7%) at 2 years. There were no differences in weight, body composition, or bone mineral density between the groups at any time point.

What was the intensive behavioral treatment provided ?

The group treatment sessions were 75 to 90 minutes and were held weekly from weeks 1 to 20, every other week from weeks 21 to 40, and every 8 weeks from weeks 41 to 104.

During weeks 1 to 20, participants were instructed in traditional behavioral methods of weight control, such as selfmonitoring, stimulus control, slowed eating, shaping, and reasonable goal setting.

During weeks 21 to 104, there was a focus on skills to maintain weight loss, such as continuing to record food intake regularly, measuring and recording body weight regularly, consuming a low-carbohydrate or a high-carbohydrate diet, identifying high-risk situations, differentiating lapse from relapse, responding effectively to overeating episodes, and learning to reverse small weight gains as they occur.

Groups were conducted by a registered dietitian or psychologist with experience in weight control.

Many overweight people may need ongoing support in their weight loss efforts.  For some, this may be Weight Watchers.  For others, a buddy in this journey…

I myself eat a low-fat (olive oil, fish), high fiber (pounds of green veggies), low-simple carb (no juice; sugar, white rice, potatoes), but high complex carbs (brown rice, sweet potatoes) diet.