A recent study has uncovered important behaviors and biological markers that play a crucial role in both short-term and long-term weight loss.
While strictly following a healthy low-carb or low-fat diet is essential for shedding pounds in the short term, maintaining weight loss over time involves factors like gut bacteria and certain proteins produced by the body. These findings were published in the journal Cell Reports Medicine.
The study followed 609 participants who logged their meals daily over the course of a year. They adhered to either a low-fat or low-carb diet, both of which focused on high-quality, minimally processed foods. In addition to tracking diet adherence, researchers also monitored exercise and calorie intake.
However, the key discovery was that reducing calories or exercising alone wasn’t enough to sustain weight loss over the long term. Researchers turned their attention to metabolic biomarkers to understand why some people were more successful than others in maintaining weight loss.
Biomarkers and Metabolism: The Hidden Key
The researchers identified several biomarkers that predicted individual success in both losing weight and keeping it off. These included signals from the gut microbiome (the community of bacteria living in our digestive system), proteins produced by the body, and levels of exhaled carbon dioxide.
One important finding was that specific gut bacteria and proteins present at the start of the study could predict whether participants would successfully lose weight and maintain that loss.
Additionally, a measurement called the respiratory quotient (RQ), which is the ratio of inhaled oxygen to exhaled carbon dioxide, revealed whether carbohydrates or fats were being used as the body’s primary fuel.
Those with a higher RQ at the beginning of the diet—indicating that their bodies preferred burning carbohydrates—tended to lose more weight on a low-carb diet.
This finding suggests that personal metabolic characteristics play a significant role in weight loss. For example, if your body prefers carbohydrates but you’re primarily eating fats, it becomes harder to metabolize and burn those calories efficiently.
Quality of Food Over Calories
The study emphasized that the quality of the food consumed is more important than simply reducing calories. Whether participants were on a low-carb or low-fat diet, those who focused on whole, unprocessed foods had better success with weight loss.
For individuals following low-carb diets, the researchers recommended including healthy fats like those from avocados, nuts, and olives, which are rich in vitamins K, C, and E.
Meanwhile, participants on low-fat diets were encouraged to consume high-fiber foods such as whole grains and beans while avoiding added sugars.
The researchers also pointed out that a successful approach to weight loss should focus on what foods to include in the diet, rather than what to exclude. This mindset shift can lead to better long-term success.
Personalized Diets for the Future
Looking ahead, the research team hopes to develop personalized diets based on an individual’s gut microbiome, metabolic profile, and respiratory quotient. These personalized approaches could offer more effective solutions for long-term weight management.
Until personalized diet plans become more widely available, the study stresses that paying attention to food quality rather than just counting calories is essential for successful weight loss. Eating high-quality, unprocessed foods that align with your metabolic needs is the key to managing your weight effectively.
If you’re interested in weight loss, other studies have linked certain popular diets to an increased risk of heart disease and cancer. Additionally, some exercises have been found to offer unique benefits for weight loss.
For example, a “green” diet has been shown to be much more effective at reducing belly fat, and some of the newest diabetes medications may help lower both body weight and blood sugar levels.
This insightful study was published in Cell Reports Medicine, adding to the growing body of research on the factors that contribute to long-term weight loss success.
If you care about weight, please read studies about diet that can treat fatty liver disease, obesity, and hop extract could reduce belly fat in overweight people.
For more information about weight, please see recent studies about how to curb your cravings for ready-to-eat foods, and results showing what you can eat to speed your metabolism up.
Copyright © 2024 Knowridge Science Report. All rights reserved.
