Diet Comparisons
Myth: Some diets are vastly superior for weight loss
Reality: When followed consistently, most major diets produce similar weight loss at 12 months[1]. The best diet is the one you can stick to.
Reality: When followed consistently, most major diets produce similar weight loss at 12 months[1]. The best diet is the one you can stick to.
Metabolism Myths
Myth: Eating too few calories puts your body in "starvation mode"
Reality: Metabolic adaptation is real but often exaggerated[2].
Reality: Metabolic adaptation is real but often exaggerated[2].
Myth: Eating small frequent meals boosts metabolism
Reality: While digestion does burn calories (thermic effect of food), this is determined by total food intake, not meal frequency. 2000 calories in 3 meals or 6 meals burns the same amount.
Reality: While digestion does burn calories (thermic effect of food), this is determined by total food intake, not meal frequency. 2000 calories in 3 meals or 6 meals burns the same amount.
What Actually Works
{?|a deficit of 500-1000 calories per day typically produces 0.5-1 kg of weight loss per week - slower weight loss is often more sustainable and preserves more muscle}
{?|higher protein intake (1.2-1.6 g/kg body weight) during weight loss helps preserve lean mass and increases satiety}
{?|exercise is crucial for health and helps maintain weight loss, but it's difficult to out-exercise a poor diet - most weight loss comes from dietary changes}
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References
- Johnston BC, Kanters S, Bandayrel K et al. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. [DOI]
- Muller MJ, Enderle J, Bosy-Westphal A (2016). Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Current Obesity Reports. [DOI]