by J. Joseph Speidel, M.D., M.P.H. | Oct 15, 2021 | Building blocks of health
Since eating more calories than you expend is the cause of obesity, it is useful to determine how many calories you should eat each day to maintain your current weight and then to decide on a weight loss goal and the average daily calorie intake needed to lose the... by J. Joseph Speidel, M.D., M.P.H. | Oct 12, 2021 | Building blocks of health
So, what can we conclude from the data on weight-loss diets? Many studies have found little difference in weight loss among different diets but did find differences in long-term health effects. For example, a meta-analysis of 19 trials found little or no difference in... by J. Joseph Speidel, M.D., M.P.H. | Oct 11, 2021 | Building blocks of health
If weight loss is rapid, up to one-third of the loss can come from lean body mass (mostly muscle) rather than fat. So it is important to eat adequate amounts of protein and undertake both aerobic and muscle-strengthening physical activity while dieting. Studies have... by J. Joseph Speidel, M.D., M.P.H. | Oct 8, 2021 | Building blocks of health
The Mediterranean dietary pattern also offers advantages for weight control compared to a typical American diet. In a study where mostly olive oil was substituted for saturated fat, the study subjects lost five pounds of fat over a month. Switching from a diet high in... by J. Joseph Speidel, M.D., M.P.H. | Oct 6, 2021 | Building blocks of health
There is evidence that ultra-low-fat diets are the most effective for weight loss. A National Institutes of Health study put people in a metabolic ward where they controlled the composition and calorie content of meals. The short-term study compared an ultra-low-fat... by J. Joseph Speidel, M.D., M.P.H. | Oct 4, 2021 | Building blocks of health
Keto diets have additional important drawbacks. The excessive protein in low-carb diets has the potential to contribute to kidney and liver damage. High protein diets have been shown to have detrimental effects on heart disease risk factors, including coronary artery...
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