Same cals - 3 different results

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Research on overeating: 3 different diets and their weight impact.

Want to know how different diets affect your weight when you eat the same amount of calories? Feltham and Westman's research shows surprising results!

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What did they study? One participant (a 29-year-old man) ate 5,800 calories daily for 21 days, trying three different diets: low-carb, low-fat, and very low-fat vegan. He took a 3-month break between each period to return to his starting condition. ⁽¹⁾

Feltham, Sama; Westman, Eric C. “Overfeeding 3 Different Diets: A Case Study”, 2021.

🥑 Low-Carb Diet:

• Calories: 5,800 per day

• Macronutrients: 72% fats, 22% proteins, 6% carbohydrates

• Result: +1.3 kg, waist decreased by 3 cm

• Feedback: High energy, no hunger, but had to force himself to eat.

🍞 Low-Fat Diet:

• Calories: 5,800 per day

• Macronutrients: 64% carbohydrates, 23% fats, 13% proteins

• Result: +7.1 kg, waist increased by 9.25 cm

• Feedback: Asthma returned, fatigue, brain "fog", constant hunger.

🥦 Very Low-Fat Vegan Diet:

• Calories: 5,800 per day

• Macronutrients: 68% carbohydrates, 16.5% proteins, 15.5% fats

• Result: +4.7 kg, waist increased by 7.75 cm

• Feedback: Frequent bathroom visits, brain "fog", asthma returned, sometimes had to force himself to eat.

Conclusions:

• Different diets with the same calories produce different weight gain and waist changes.

• The low-carb diet showed the smallest weight gain and even decreased waist size.

• The low-fat diet led to the largest weight gain and waist increase.

What does this mean?

A calorie isn't always equal to a calorie! Macronutrients play an important role in how our body accumulates weight.

For effective weight control, you should consider calorie count and food composition.

In other words, the most effective way to lose weight is by reducing calories by reducing carbohydrates.

Consider personal body characteristics and chronic conditions when choosing a diet, especially after 40. It's better to consult a specialist to avoid mistakes.

For a low-carb diet, it's important to consider your lipid metabolism (fat processing). If it doesn't work, a low-carb diet will be hell for you. You'll eventually break down and regain weight, likely gaining more than before. This happens because you'll intensely crave quick carbs due to the inability to get energy from fats.

Non-working lipid metabolism can have various causes (presence of different chronic conditions, body mass index, insulin resistance, especially gallstones), but one common reason is alcohol. For example, after I consume even a small amount of alcohol, my lipid metabolism drops to zero for about 3 weeks.

How can you understand this?

It's easy - make a filling breakfast consisting mainly of proteins and animal fats with very few carbs. For example, I eat 3-4 eggs, half an avocado, or a cod liver sandwich. I make several sandwiches with lots of butter with various additions (goat cheese, dried meat, etc.) and very few vegetables, usually tomato and a couple of cucumbers. This is a very filling breakfast calorie-wise. If my body isn't processing fats, I'll feel hungry within an hour and want to eat something with quick carbs. Usually, I crave tea with cookies. I will feel hungry around lunchtime or later if lipid metabolism works properly.

Therefore, when I try to control excess weight gain, I always exclude alcohol for 3 weeks before starting to reduce carbs in my diet.

Also, quality sleep for 7-8 hours, starting from 10-11 PM, is important for quality weight loss.

Please read some of my previous posts related to this topic:

• Alcohol's role in your sweets cravings

• 5 night habits define your days!

• 4 key steps to perfect grains

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.