Ranking the best and worst diets (Walla system!)
Keto, intermittent fasting, only potatoes and eggs, without potatoes and eggs, without carbohydrates or using the point method - a diet for weight loss is part of the life of more than half of the population in the Western world and it crosses borders, species and ages.
Most of us want to look fit, and are willing to make an effort for it.
But is it enough to change your eating habits to change from fat to thin?
According to a new Israeli study, most likely not.
"The expectation of weight loss from being overweight to a normal weight with the help of a diet is almost never realistic," says Dr. Irit Hochberg, MD, Director of the Institute of Endocrinology, Diabetes and Metabolism and Director of the Diabetes Service at the Rambam Medical College, who led the new study, "in the community Medically and scientifically, this is a well-known fact that has been backed up by research for decades, but among the general public, this misconception somehow still exists."
"It's hard to lose weight and it's even harder to maintain the loss over time"
According to Dr. Hochberg, which she bases on data analysis of tens of thousands of subscribers to forums on diet topics on the Reddit platform - most overweight people who are in the process of dieting, define for themselves the goal of reaching a thin weight according to the BMI calculation. In practice, everyone loses weight Much less than they expected.
"Most diets that last for a long time end in a loss of a few kilograms," explains Dr. Hochberg, "this is what was found in clinical studies that examined the effects of various diets. It is difficult to lose weight and it is even more difficult to maintain the weight loss over time. It is surprising to understand that most people who suffer from obesity still believe that it is possible and start a diet with the goal of reaching this goal."
"Most diets that last for a long time end with the loss of a few kilograms."
Illustration of a woman being weighed (Photo: ShutterStock)
In a recently published study, Dr. Hochberg and her partner Dr. Elad Yom-Tov from the Faculty of Industrial Engineering and Management at the Technion collected the data of 56,000 people who participated in six forums dealing with different diets on the Reddit platform, between the years 2011-2020.
The participants, who reported in the discussion group that was defined around a certain diet with various dietary restrictions, provided diverse information about themselves and allowed the researchers to get a glimpse of the processes they went through.
The study followed the data that the various participants entered and the scope of their activity and actually analyzed their perceptions and beliefs regarding the success of the process, against what actually happened.
According to the results of the study, the average number of kilograms shed by the members of the forums who continued to participate over time ranged from 12-16 kg, with over three quarters of those who continued to report on the forum losing at least 5% of their body weight. In a follow-up of several months, the members of the Keto Diet Forum managed to lose the most Much weight compared to the other diet methods tested.
"Clinical studies that examined in a controlled environment the consequences of different diets on body weight loss in general and over time, showed that they lead to a loss of 4-7 kg on average and then a certain increase, so that in the long run, on average the people who persevere with the diet will have about 3 kg" C. less than they started," notes Dr. Hochberg, "the participants in the forums we examined as part of the study aimed for a much greater weight loss, with a statement of intentions of losing weights ranging from 24-37 kg less than the weight with which they started the diet.
There are huge gaps here between what we know actually happens in such processes and what most people believe they can achieve, even if they think they are aiming for a healthy weight for their body structure, i.e. not extreme thinness." Kilograms bigger, managed to lose more, but not in the order of magnitude to which they aspired.
There is a problem with views that are based on false beliefs about our ability to bring about a radical change in our weight in the process of dieting," Dr. Hochberg explains the rationale, "the pursuit of a goal that is on the verge of the impossible creates a problematic cycle that yields self-hatred, a sense of failure and disappointment, a turn to methods More extremes to achieve the goal, sharp fluctuations in weight that are harmful to health and even eating disorders. The social pressure from the environment, which sends constant messages to the fat person that he must invest efforts to "solve the problem" and become a thin person, is also very harmful."
When the expectation is so exaggerated, disappointment inevitably arises, and this is actually the bottom line in the study which is the largest of its kind done so far.
"The idea is to understand that when you make a dietary change with the goal of weight loss, the goal of weight loss should be adjusted to what is possible and achievable," explains Dr. Hochberg, "It is important to understand that this is a long process that requires a real change in lifestyle, one that you can stay with for a long time.
Even if it is impossible to completely change the body structure and become thin and toned there is a very significant benefit to health even by losing a few kg. We are all different, and there is no formula that fits everyone completely, but this principle is quite a rule of thumb when it comes to dieting. The numbers speak for themselves. ".
Nutrition and diet