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Behavior change
Most of the people in the world are facing challenging with high body fat percentage and is continuously on the rise (Obesity). Losing Body fat and keeping it off can be very challenging. It may seem simple on paper, such as calories in vs. calories out, but a person must fight with their old version. Some people make it out to be easy to lose body fat, but it's not always the case.
The process is more important than the results. During the journey of losing body fat, people often change their nutrition behavior, such as eating healthy food and selecting food according to their goals. But this behavior shouldn't be aggressive or temporary, either. This gives rise to a self awareness about own behavior, which helps to lose body fat and stay on track.
In 2022 Meta-Analysis and Meta-Regression study showed that it is very common for individuals to regain their lost weight, primarily due to a lack of adherence to a “proper” diet and exercise regimen. Some individuals fully regain all the weight they had lost.
Moreover, they also found that behavior change techniques are effective factors for reducing and maintaining weight loss, demonstrating that it is possible to utilize different tools and techniques to avoid weight regain following a weight loss period.PMID: 35011084
A 2023 6 Month Qualitative exploration study showed Motivation from outside was important to start, but motivation from inside was more important to keep the behavior change going. Motivation does not change behavior. Behavior changes, changes motivation.PMID: 38057992
Therefore, before starting any fitness journey, it is important to understand your own strength and weakness. One should not try to copy others simply because they have achieved good and quick results by following a ketogenic or high-protein or intermittent fasting or vegan or vegetarian diet.
Before starting the journey, consider whether your surrounding environment allows you to stick to your nutrition plan.
Does your financial situation allow you to stick to your nutrition plan?
Furthermore, it is always better to start from somewhere because many times we misguide ourselves, knowing our own strength and weakness. However, a slowly and steady journey will reveal, and then it is necessary to take decisions according to it.
Move with strategy, not emotion.
High Protein Diet
What is a high-Protein diet?
Eating a higher proportion of protein than other macronutrients, such as carbohydrates and fats, which is above the recommended dietary allowance (RDA) of 0.8 grams of protein per kilogram of body weight.
In a high-protein diet, protein intake might be increased to 1.2 to 2.5 to 3 grams per kilogram of body weight, depending on individual goals.
In other words, consuming a higher percentage of total daily calories from protein than what is considered average or recommended by general dietary guidelines.
What is the purpose of a high-Protein diet?
High-Protein diets are claimed to help in losing body fat by
1) Muscle Support and Repair:Protein helps to preserve muscle during (weight) fat loss by preserving Resting metabolic rate.
A calorie deficit can lead to the loss of not only body fat, but also lean muscle mass as well. Loss of lean muscle mass will lead to sluggish RMR, which is why high-protein diets help prevent this by providing the amino acids for muscle preservation and repair, preventing sluggish RMR.
2)Highest Thermic effect of food:The Thermic effect of protein(20-30% of the calories) is higher than that of carbohydrates and fats, which means the body needs to burn more Energy (calories) to digest, absorb and process (metabolize) it. This increased energy expenditure can contribute to a negative energy balance, which favors fat loss.PMID: 19400750 PMID: 15466943 PMID: 12144197 PMID: 24376394
3)Reducing Hunger and Prolonging Satiety:Eating a meal with lots of protein makes you feel full and helps you eat less food. Protein can make you feel full because it affects hormones that control how much food you want to eat, like ghrelin and peptide YY.
In 2010 26 week RCT study (8 European countries, higher-protein 25% of intake as protein, lower protein 13% of intake as protein, ad Libitum diet).
During the weight maintenance phase, the higher-protein diet resulted in a lower weight regain compared to the lower-protein diet in Adults (parents), and the higher-protein diet resulted in a reduction in waist circumference compared to those following the lower-protein diet in children.PMID: 19470086 PMID: 21105792 PMID: 23596158
In 2012, a systematic review and meta-analysis of 74 RCT Showed (Both energy restriction and ad Libitum feeding studies, higher-protein 16–45% of energy intake as protein, lower-protein 5–23% of energy intake as protein, standardized mean differences)
The higher-protein diets led to greater weight loss, greater reductions in BMI and greater reductions in waist circumference than the lower-protein diets.PMID: 22510792
In 2013 meta-analysis of 9 RCT Studies Showed (4 to 24 weeks, diabetic patients, higher-protein diets contained between 25% and 32% of energy as protein, Lower-protein diets contained 15–20% of energy as protein.)
Compared with the lower-protein diets, the higher-protein versions led to greater weight (Fat) loss.PMID: 23829939
In 2013 12 Weeks RCT Study Showed (42men,calorie deficit diet, Low fat, high-protein (protein/carbohydrate/fat 35:40:25), standard protein (protein/carbohydrate/fat 17:58:25). Body weight, body composition, muscle strength and aerobic capacity were measured)
Both the high-protein and standard protein groups saw similar reductions in body weight and fat-free mass, but the high-protein diet group saw a bigger reduction in fat mass (Fat loss).PMID: 22406907
2015 Review Study Showed higher-protein diets that contain between 1.2 and 1.6 g protein of body weight (kg) per day and potentially include meal-specific protein quantities of at least 25-30 g protein/meal provide improvements in appetite, body weight management.PMID: 25926512
In 2013, a systematic review and meta-analysis of 15 RCTs Studies Showed low-fat 30% of intake as fat diets, higher protein 25% of intake as protein, or lower protein 20% of intake, ≥12 months of follow-up.
There were no differences in Fat (weight) loss, fat mass loss, or reductions in waist circumference between high-protein diets.PMID: 23587198
Higher-protein diets that contain between 1.2 and 1.6 g protein per body weight kg per day and potentially include meal-specific protein quantities of at least 25–30 g protein/meal provide improvements in appetite, body weight management compared with lower-protein diets.
Greater satiety, weight loss, fat mass loss, and the preservation of lean mass are often observed with increased protein consumption.
The high-protein diet shows small magnitude of change in fat (Weight) loss, but it might be useful in today's world where more people are overweight.
However, these benefits may only be considered if the increased protein intake within the diet can be sustained over the long term.
Reducing Carbohydrates
What is the low-carbohydrate diet (LCD)?
Low-carb diets are diets that have less than 130 grams of carbohydrates per day, or less than 20% of total daily calories' intake.
NOTE:There is no exact definition for a low-carbohydrate diet. Above 130gm and 20% figures are consideration.
What is the purpose of a Low carbohydrate diet?
Low carbohydrate diets are claimed to help in losing body fat by
1) Resulting ketosis and lipid oxidation:By reducing the number of carbohydrates you eat, your body goes into ketosis, where it breaks down (lipid or fat oxidation) and uses stored fat for energy. This can result in significant weight loss.
2) Appetite Regulation:Low-carbohydrate diets usually contain a higher intake of fats and proteins, which stabilizes blood glucose levels. This may lead to increased feelings of fullness or satiety, leading individuals to consume fewer calories, which can help to contribute to weight loss and improve adherence to the diet.
3) Increasing energy expenditure: Low-carbohydrate diets may lead to metabolic changes associated with ketosis, which may increase overall energy expenditure. This is due to the Thermic effect of food, which is due to a higher intake of protein.
In 2003 6 month RCT Study Showed (42 healthy, obese females, Group one ad Libitum 20 g,40–60 gm carbohydrate/day diet, group two calorie-restricted diet with C 55%, p 15%, F 30%, DEXA, Anthropometric and metabolic measures were measured)
The very low carbohydrate diet group lost more weight than the low fat diet group.PMID: 12679447
In 2007 12 months RCT Study Showed (premenopausal overweight and obese women,25 to 50 years, ATKINS/low carbohydrate diet group 50g/d- 20g/d or less carbohydrate, ZONE group C40%P30%F30%, LEARN group 55% to 60% carbohydrate, ORNISH group C47-52 P16-18 F35-29, Zone and LEARN on energy restriction, Atkins and Ornish diets no energy restriction, physical activity, nutritional supplements recommended)
Weight loss was greater for women in the Atkins/low carbohydrate diet group compared with the other diet groups at 12 months.PMID: 17341711
In 2009 systematic RCT Review Study Showed low-carbohydrate/high-protein diets are more effective at 6 months compared to low-fat diets in reducing weight.PMID: 18700873
In 2021 systematic review and meta-analysis Study Showed At the six-month mark, people on very low carbohydrate diet (VLCDs) experienced significant improvements in weight loss.PMID: 33441384
Many studies have shown promising results in fat loss (weight loss) but when it comes to adherence, we have seen failure.
There is also a debate that the benefit of fat loss (weight loss) is not due to a low carbohydrate diet, but rather a high-protein diet.
Furthermore, maintaining fat loss (weight loss) with a low carbohydrate diet is again questionable. Is it necessary to maintain (fat loss) weight loss? Is it even possible to maintain fat loss?
Diet Breaks
What is a diet break?
Taking a break from diet during a calories (energy) restricted diet by consuming calories to maintenance levels or slightly above. It is a planned and structured period included in a dieting strategy by people who have been in a calorie deficit for a prolonged period to reach their desire body fat percentage.
What is the purpose of taking a diet break?
Diet breaks for short periods of time are claimed to
Improve metabolism:Studies have shown that prolonged periods of calorie deficit may lead to a slowdown in the metabolic rate. A diet break can help prevent this metabolic adaptation.
Improve Hormones:Long-term calorie restriction can lead to changes in hormones like leptin and ghrelin. A diet break can help normalize these hormonal levels.
Improve muscle retention:
Fat loss:Taking a break from diet helps to stick to the plan (diet adherence) for a longer time, which will make fat loss easier.
Reduced Stress:Constantly being in a calorie deficit can be mentally challenging; therefore, a diet break can provide relief from psychological and physiological stress related to continuous calorie restriction.
Adaptive Thermogenesis:The body may adapt to prolonged calorie restriction by becoming more efficient with energy expenditure. A diet break can help prevent this.
Note:A diet break is not the same as a cheat day or uncontrolled binge-eating. It is a strategic and controlled increase in calorie intake.
A 2023 Study Showed that diet breaks do not appear to have improvements in body composition or metabolic rate in comparison with continuous energy restriction over 6 weeks of dieting. However, they may be used for those who desire a short-term break from an (energy) Calories -restricted diet without fear of gaining body fat.PMID: 37181269
Currently, studies have been conducted on diet breaks on obese individuals to physique competitors by using alternate-day fasting followed by days of free eating.
The current literature is not exactly crystal clear regarding the physiological effects of diet breaks.
Metabolic Adaptations
What is Metabolic Adaptation?
The body's metabolic rate starts to adapt or adjust in response to changes in energy (Calories) intake or expenditure (fat/weight loss).
What is the purpose of Metabolic Adaptation?
1) Energy Balance: When our Body loses Fat (weight), our metabolism will decrease to maintain energy Balance (homeostasis). This is a natural consequence of dieting regarding a protective mechanism which is crucial for the body's overall function and survival.
2) Weight Maintenance:When our Body loses Fat (weight), the body carries less mass to keep alive, maintain, and survive, body metabolism goes down to conserve energy and reduce the rate of weight loss with the decrease in Body Fat (weight) in preventing rapid and extreme changes in body weight. Similarly, while gaining weight, the body may increase metabolic rate to prevent excessive weight gain.
3) Survival Mechanism:In times of food scarcity (calories deficit), metabolic rate gets decreases, which helps the body to conserve energy and use stored (body fat) resources efficiently. Similarly, during periods of food availability (calories intake), metabolic rate increases, which supports activities and body function. This is developed through evolution.
This metabolism adaptability allows the body to function effectively in different nutritional and environmental conditions.
4) Hormonal Regulation: Hormones such as leptin, Ghrelin, insulin, and thyroid hormones affect metabolic rate and energy balance. Changes in nutritional conditions (calories deficit or surplus) can trigger adjustments in these hormonal levels to regulate metabolism and maintain energy balance (homeostasis).
In the 2021 study, (whole-body energy expenditure and fat oxidation, tissue-specific measurements for metabolic proteins in skeletal muscle, gene expression in adipose tissue, and metabolites in serum)'
Researchers observed 2 groups of obese individuals dieting for 28 days. In the group of people that struggled to lose weight, their metabolisms decreased by 175 calories/day and In the group of people that lost weight more easily, their metabolisms only decreased by 80 calories/day. They experienced metabolic adaptation in both groups.PMID = 33826697
What are the mechanisms of specific physiological adaptations when dieting or losing fat?
2013 reviewed Study showed the body makes specific physiological adaptations when dieting or losing fat is
Decreased Energy expenditure (slowing of metabolic rate),
Decreased Fat oxidation,
Decreased Thyroid hormones (plays a significant role in metabolism),
Increased Cortisol,
Increased GIP (increases food intake),
Decreased Leptin (Fat regulating hormone),
Decreased Insulin,
Increased Ghrelin (hunger hormone),
Increased appetite,
Increased cravings for high fat food and sugars,
Decreased satiety signals,
Increased BED (binge-eating disorders) PMID: 23126426 PMID: 4070436
What is the duration of time that the body will require for metabolic adaptation?
2019 RCT Study showed. How long you eat a low-calorie diet and how much fat mass and fat-free mass you lose will affect how many of these adaptations happen.PMID: 31882009
Is metabolic adaptation permanent? Would it be possible to increase metabolism by using a reverse diet and training?
No Study yet!
Why does metabolic adaptation happen to some people and maybe not others?
No Study yet!
Remember, it becomes difficult to lose body fat (weight) when we have a sluggish metabolism. Hence, people whose metabolisms sluggish more while losing body fat (weight) naturally struggle to lose more body fat (weight) further compared to other people.
