The Science of Fat Loss – A Meta-Analysis of the Efficacy of Different Diets
3 min read
As we live in a world ruled by fad diets, it’s vital that we learn about the science of fat loss. By adopting evidence-based strategies to shed excess body weight, you can unlock your full physique potential.
This review employed a systematic approach to identify randomised trials and conduct a network meta-analysis. Two reviewers independently assessed eligibility, risk of bias, data extraction, and comparison using a bayesian framework.
Weight Loss
Participants were randomly assigned diets with differing ratios of fats, carbs and proteins for two years of training and reinforcement through both group and individual sessions. Satiety, hunger and satisfaction with their diet were similar across all diets while attendance at sessions strongly predicted weight loss (0.2 kg for every session attended). Furthermore, these diets improved risk factors related to cholesterol and fasting insulin levels as expected from their macronutrient composition.
Understanding the scientific principles of weight loss is a powerful way to take charge of your fitness journey and unlock its full potential. Focusing on creating a calorie deficit, prioritizing cardiovascular and strength training exercises, implementing gut health strategies, and using precise measurement methods will empower you to meet your desired physique goals while optimizing health – the key being moving away from fad diets towards fat loss rather than simply weight loss.
Cardiovascular Health
As you exercise, your body breaks down fat for energy. As molecules released from fat cells enter your muscles for use as energy source and water and carbon dioxide byproducts leave via sweat or breath to be eliminated – all helping your cardiovascular system stay healthy in the process of fat loss.
Studies have demonstrated an intricate link between obesity, chronic kidney disease and diabetes – commonly referred to as cardio-kidney-metabolic (CKM) syndrome – and heart disease and stroke.
A healthy diet can prevent and treat cardiovascular diseases, including heart attacks and strokes. To achieve optimal cardiovascular health, it’s essential that blood pressure falls within normal range, you maintain an appropriate weight, get sufficient restful sleep and engage in regular cardiovascular exercise sessions.
Type 2 Diabetes
Healthy eating habits can significantly help those living with type 2 diabetes improve their health outcomes. Diabetes occurs when the body becomes resistant to insulin, the hormone responsible for transporting blood sugar into cells for energy production. When insulin resistance develops, high levels of glucose accumulate in the bloodstream resulting in numerous health complications.
Diet is one of the key tools available to those living with diabetes to help manage blood sugar levels and ease symptoms such as fatigue and frequent urination. Furthermore, eating healthily may even help people lose weight – possibly leading to complete remission from disease altogether!
Healthy diabetic diets typically consist of whole foods, vegetables and fruit, lean proteins, nuts and seeds as well as low levels of added sugars and refined grains. There may be variations on this theme so it is best to work with healthcare professionals to establish an individualised diet plan tailored specifically to you.
Metabolic Syndrome
As metabolic syndrome results from improper nutrition, its primary treatment involves diet modification. This means replacing high-intensity sources such as saturated fats, sodium chloride and cholesterol with healthier options like fruits, vegetables and whole grains; restricting sugar consumption while decreasing trans fat consumption.
Individuals exhibiting one or more features of the syndrome have significantly higher CVD risks than those without them, however the precise mechanism behind their clustering remains unknown (57). It could either indicate a pathological process at play or simply reflect how certain risk factors tend to cluster together (57).
No matter the definition of this syndrome, its prevalence appears to have grown due to changes in eating patterns worldwide. Diets that help those suffering from it include those that limit saturated fat and sodium intake while providing plenty of fiber and lean proteins – in extreme cases weight loss surgery may even be required to address its severity.
