Carbohydrates, fat and protein are the triumvirate of nutrition. You need each of these macronutrients daily to supply fuel and energy for your body's many functions. Many weight-loss plans focus on limiting one or several of these nutrients, which can compromise your health long-term. The success of calorie counting, another plan for losing pounds or maintaining weight, depends on the quality and type of calories you consume.
Low-carb Diets
Carbohydrates are your body's main source of energy. The type and amount of the carbs you eat matter most in weight control. Complex carbohydrates such as whole grains, legumes and non-starchy vegetables support overall health and weight loss by providing vitamins, minerals and fiber needed for digestion and elimination. Simple carbs such as fruits and starchy vegetables are also rich in nutrients. Refined carbohydrates found in processed cereals, breads, pasta, sugary snacks and soft drinks, however, are the real culprits in weight gain. Weight-loss plans that demonize all carbs, focusing on consumption of protein, and with it, fat, tend to work short-term only, with an initial shedding of pounds followed by a regaining of weight. In addition, excessive animal-protein intake may result in higher levels of unhealthy LDL cholesterol, and exacerbate kidney and liver problems.
Low-fat Diets
Just as carbs aren't your enemy, neither are fats. You need fats to metabolize fat-soluble vitamins A, D, E and K, store energy and protect your internal organs. As with carbohydrates, however, you must pay attention to the amount and quality of dietary fats you consume. Omega-3 fats, for example, found in fatty fish support cardiovascular health. Eaten in moderation, the monounsaturated fats in avocado, olive oil, nuts and seeds improve blood cholesterol levels. Overconsumption of saturated fats in animal products and trans fats in processed and fast foods can contribute to heart disease and some types of cancer. Some low- and no-fat diets, like the Dean Ornish diet, restrict all fats, without distinguishing between good and bad. The Ornish diet has proved successful in fighting heart disease and weight loss short-term, but its highly restrictive nature makes it difficult for many people to follow over the course of a lifetime.
Calorie Counting
A proven way to lose weight is to consume fewer calories than you burn off in a day. For example, to take off 1 lb. a week safely, you need to consume 250 fewer calories a day and burn an additional 250 through physical activity. You can count calories by keeping a food journal and reading product labels carefully for serving size and nutrition information. Once again, however, the quality of your calories is essential to consider. Nutrient-dense foods like fruits and vegetables supply needed vitamins, minerals and fiber along with energy. Processed and fast foods contain "empty" calories, also known as "negative nutrition." Because these foods have little or no nutritional value, when you consume too much of them, your body depletes its stores of nutrients, resulting eventually in disease. For success with calorie counting, stick with whole, fresh foods.
The Best Method
A review published in the "Journal of the American Medical Association" in 2005 found that long-term adherence to low-carb diets like Atkins and Zone, low-fat diets like Ornish, and point-counting plans like Weight Watchers, was low. Instead of fads, a better plan for both weight loss and overall health includes controlling your portions, eating three meals a day, bringing healthful snacks with you to work or school, drinking water instead of sugary drinks and getting adequate physical exercise. Incorporate the idea behind calorie counting, and burn more calories than you eat in a day. Most importantly, make any calories you eat nutrient-dense by opting for whole foods over processed.
References
- MedlinePlus: Carbohydrates
- Science Daily; High-Protein Diets Not Proven Effective And May Pose Health Risks; Oct. 10, 2001
- MayoClinic.com: Dietary Fat: Know which types to choose
- Boston College Eating Awareness Team; Fat Chants: Making Sense of Dietary Fat Messages; Sept. 3, 2002
- "Journal of the American Medical Association"; Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction; M. Dansinger, MD, et al.; 2005
- "Staying Healthy with Nutrition"; Elson Haas, MD; 2005
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