Low-fat vs low carb?

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.

Sugar in the American diet is a big cause of obesity – and it’s everywhere.  Eating white bread is like eating sugar.  The best way to avoid sugar is to avoid prepared foods – they almost always have added sugar.  And beware of “low-fat” prepared foods – they generally compensate by adding sugar.

… 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.

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See vascularanesthesia.com for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

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