Want To Lose Weight? You Need A Personalized Weight Loss Strategy
Want to lose weight?
If you’re like a lot of people, you are in pursuit of the perfect diet. You want a way of eating that allows you to lose weight, enjoy food, and feel good while you’re doing it.
Mountains of dietary research show that there is no perfect diet that fulfills everybody’s needs. Rather, the best diet is the one you can stick to.
Studies consistently show that this is unique for each person. You need an individualized nutrition approach that speaks to your energy needs and genetics.
For example, people whose cells are more sensitive to insulin, have more flexibility to eat a wider range of carbohydrates. In contrast, people who have more insulin resistance are more likely to fail on high-carb diets.
In one recent study, women were classified as insulin-resistant or insulin-sensitive and then put on one of two diets:
A low-fat, low-calorie diet or
A low-carb, diet
Results showed that among the insulin-resistant women, only those on the low-carb diet lost any fat. They reduced body fat percentage by an average of 2.3%. The women who were classified as sensitive to insulin lost roughly the same amount of weight regardless of which diet they were on.
Insulin sensitivity is just one of many factors to consider when determining your ideal nutrition plan. Other factors to think about include genetics, ethnicity, seasonality, finances, preferences, stress levels, disease status, physical activity levels, and how much weight you have to lose.
The Bottom Line: The best diet is the one that you can stick to. Don’t be afraid to experiment until you find a way of eating that allows you to enjoy your meals and experience no more than minimal hunger.
Reference: Martinez, J., et al. Personalized weight loss strategies—the role of macronutrient distribution. Nature Reviews Endocrinology. 2014. 10, 749-760.