Tag Archives: the Lancet Diabetes & Endocrinology

Low-Fat Diets Are No Better for Weight Loss

Low-fat diets have been known as a great way to lose weight, but a recent study reveals that they are no more effective than other types of diets. A low-carb diet was found to be better than low-fat diets for weight loss in a recent study published in Cell Metabolism, but results in this study show otherwise.

Low-Fat Diets

Low-fat diets are no better than any other diet plan, according to new study. Photo by NewsX

“We found that low-fat diets were not more effective than higher-fat diets for long-term weight loss,” said study leader Deirdre Tobias, an associate epidemiologist at Harvard Medical School and Brigham and Women’s Hospital in Boston.

The key to success seems to have more to do with adherence than a specific weight-loss plan, Tobias said. “Being able to stick to a diet in the long term will probably predict whether or not a diet is successful for weight loss,” she said. Finding a diet to follow that’s created just for you seems to be more effective for long-term weight loss.

Tobias advised that anyone wanting to lose weight find a sound weight-loss program that fits their preferences and cultural needs. Your doctor or physician should be able to develop a diet plan that matches your body type and lifestyle.

The study published in The Cell Metabolism, reviewed 53 clinical trials including more than 68,000 adults and found that low-fat diets do not help individuals lose weight and maintain that weight loss for more than a year along with diets that have higher amounts of fat. On average, those who followed a low-carb diet lost about 8.5 pounds, while those on the low-fat diet lost 6 pounds at the end of the year, researchers found.

Some experts debate that there should be no limit on fat consumption in our diets but in a study published in the Journal of the American Medical Association, scientists argue that all fats are not created the same. Foods with healthy fats such as fish, nuts and olive oil can shield us from heart diseases, while fat free and low-fat foods can be worse for our health compared to full-fat choices. Tobias recommends that people minimize the amount of trans-fats and saturated fats they consume.

Low-fat diets do not work as well as others because ‘sticking to a diet, whether it’s high-fat or low-fat, in the long-term seems to be difficult for people,” Tobias says. Low-fat diets do not seem to be as desirable as diet plans that let you have a little fat, according to Karen Ansel, a registered dietician-nutritionist.

While Tobias says that focusing on fat alone when it comes to fat loss is usually ineffective, she also insists that individuals need to consider more long-term about their eating habits.

“Using total fat as your only guide is misleading and can lead you to make several poor choices,” she says. “We need to turn the message away from fat vs. carbs, low-fat vs. high fat, and instead focus on the foods that are good for us for long-term success.”

I believe that people should focus on finding a diet plan that fits his or her lifestyle for effective long-term weight loss rather than low-carb vs. low-fat diets. I recommend consulting with a doctor or registered dietician-nutritionist to help you develop a diet plan for permanent weight loss.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Tobias, Deirdre K et al. “Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis” The Lancet Diabetes & Endocrinology 29 October 2015

Working Long Hours Linked to Type 2 Diabetes

Working long hours can increase the risk of type 2 diabetes in workers of lower socioeconomic status, according to a new study.

In 2012, over 9% of the population had diabetes and diabetes remains the 7th leading cause of death in the United States. These numbers is evidence that type 2 diabetes is a serious matter, especially for African Americans or blacks, as we are diagnosed with diabetes at a 13.2% rate. (National Diabetes Statistics Report 2014).

Diabetes

Working long hours can lead to risk of type 2 diabetes. Photo credit: Clipart.com

In this new study released by The Lancet Diabetes & Endocrinology, researchers used unpublished and published data from 19 cohort studies and over 222,000 individuals from different countries. When workers of lower socioeconomic status worked more than 50 hours per week, the risk of type 2 diabetes increased by nearly 30%. I do understand that often times as single parents you do have to work long hours to make ends meet but it is taking a toll on your health. It is important to find time to exercise for at least one hour a day and try to cook healthy meals for work.

When you work long hours, you barely have enough time to sleep, you are under stress a lot, you eat unhealthy and you don’t get adequate exercise like you should. This lifestyle can also lead to cardiovascular disease and other serious health issues.

The mechanisms underlying the association between long working hours and diabetes in the low socioeconomic status group are still unknown. There are 3 different ways in which long hours could be hazardous. The first one is suffering personal hardships from low pay, then sleep deprivation and the last one relates to other indirect mechanisms. This effect could be due to deleterious consequences of working long hours on personal growth and fulfillment, and happiness but the link to the risk of physical disease remains tenuous (Kivimaki et al. 2014).

How to Prevent Type 2 Diabetes

Even though being overweight increases the risk of diabetes, the good news is that 45 minutes or more of daily physical activity, will help you prevent type 2 diabetes (Dept. of Health and Human Services 2004). Today you will learn some proven ways to help you prevent diabetes and become a healthier person in the future.

The first thing you want to focus on is reducing your portion size. Try to keep your meat and fish servings to about three ounces (size of deck of cards). Fish happens to be my favorite meat but I still only eat it about once per week. White meats are always the better choice because they are lean. Make sure you eat breakfast each day and eat small meals throughout the day to keep your metabolism going. I believe this is the best diet plan because you don’t have to eliminate the foods you love. Just reduce your portion size and eat less often (Dept. of Health and Human Services 2004).

Prevent Type 2 Diabetes

Diet and exercise will help prevent type 2 diabetes.

The next important way to prevent having to buy glucose test strips for cash from the drugstore, is adding more physical activity to your daily lifestyle. If you have kids, you can turn on some music at home and show your kids how you use to dance. When going to work, taking the stairs instead of the elevator is good exercise when you are at your job. You can’t go wrong either by taking a quick walk in the park with a friend; this is good for motivation and a nice way to benefit from cardio exercise.

Making healthy food choices such as snacking on fruits and vegetables during the day and recording everything you eat will help you reduce the risk of diabetes so eat smart. I like to bring crackers and nuts to work because the protein and fiber in these foods help me stay fuller longer. When grocery shopping, pay attention to the food labels and select foods with reduced fat, saturated fat, calories, and salt. Stay away from those types of foods as they will increase your blood pressure greatly.

Many individuals may not know this but nurturing your mind, body, and soul is another great way to prevent type 2 diabetes. Activities such as yoga or reading a book, relaxes your mind and reduces stress. Focus on keeping a cool, clear mindset and think positively as much as possible. Deep breathing and meditation can reduce a lot of tension and has indirect effects of preventing diabetes at the same time (Dept. of Health and Human Services 2004).

Although diet and exercise are the most important factors of preventing type 2 diabetes, you must understand that adverse health effects of working long hours. This new study published recently in the journal of the Lancet Diabetes and Endocrinology, proves that working 55 hours or more per week is associated with an increased risk of type 2 diabetes in low socioeconomic status groups so be aware of that. With that being said I wish you all the best on your goals and success so stay positive and God bless.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Sources:

  1. Kivimäki et al.Long working hours, socioeconomic status, and the risk of incident type 2 diabetes: a meta-analysis of published and unpublished data from 222,120 individuals thelancet.com The Lancet Diabetes & Endocrinology- 25 September 2014
  2. Washington, D.C.: Dept. of Health and Human Services, 2004 www.webharvest.gov