by Manuel Villacorta

Recently The New England Journal of Medicine released a two-year study on the Comparison of Weight-Loss diets with Different Compositions of Fat, Protein, and Carbohydrates.

Popular media outlets took this 2 year study and drastically over-simplified the findings into something as simple as “Reducing Calories leads to weight loss regardless of what you eat.”  Look at these sample headlines from a quick search on the web.

“Weight loss bottom line: Fewer calories Carbohydrate, protein, or fat content doesn’t play a key role” – Harvard Science

“Diets That Reduce Calories Lead to Weight Loss, Regardless of Carbohydrate, Protein or Fat Content” – Science Blog

“Fewer Calories Equal Less Weight, Regardless of Carb, Fat, or Protein Content” – Medscape by WebMD

“Study of diets shows what truly counts: calories” – LA Times

The study results included great information that confirms what Nutrition for You experiences with our members  However, by over-simplifying this important study into simply cutting calories to lose weight, we’ve lost many very important details. This study is not giving the green light to eat whatever you want as long as it reduces calories.

Here is what you should know

1. This study was not only about counting calories

The subjects were divided into four groups and were given a macronutrient distribution (ratio of carbohydrates, protein, and fat) to follow throughout the study. The study showed that regardless of the macronutrient distribution; everyone lost weight.   All four diets had a 750 calorie deficit with different nutrient composition of calories.  None of the study groups were just counting calories.

2. Important facts were all but ignored by most reports on this study

One important fact ignored by most was that all diets were required to eat 20 grams of fiber per day, they used whole grains for the carbohydrates and saturated fats were at 8% or less.  All diets were considered “heart healthy” diets so it is natural that someone eating a heart healthy diet will experience those benefits.

3. Record Keeping and Counseling was part of the study

All participants were doing record keeping and participants either had group or individual counseling sessions.   The study demonstrated that those that participated in group or individual counseling sessions, lost more weight.

4. The study ignored the quality of the weight loss, and the long term sustainability

The study only reported weight loss and did not look at muscle retention and fat loss. The quality of the weight loss does matter in the long run.

You can’t simply reduce and count calories.  If you were to simply do that you could have a slice of pizza and four chocolate chip cookies and meet your calories for the day.  With this scenario you would be lacking vital nutrients, including protein, which will decrease your metabolism in the long run.

Participants only exercised 90 minutes per week and the type of exercise (cardio or weight training) was not reported.  As a result the study ignored the relationship of macronutrient distribution and how it contributes to muscle mass retention while losing weight.

5. The study makes a very important point for weight loss.  Losing weight is 80% nutrition and 20% exercise

The participants were only asked to perform 90 minutes of moderate exercise per week.  The fact that very little exercise was required to obtain weight loss benefits demonstrates that the majority of your weight loss occurs because of what you eat and not how much you exercise.

Our experience and our opinion

Nutrition for You’s experience validates the actual study, but not the way much of it was portrayed in the media. This study validates and reinforces what Nutrition for You does every day.  We have always known that weight loss occurs because of a deficit of calories.  However unlike the reports of this study we recognize and address all aspects of your nutritional well-being.

Our program starts and continually works with our members to determine the amount of energy (calories) your body needs each day.  Once we understand your caloric needs we find the right calorie deficit to help you lose weight.  We go beyond simple calorie reductions to make sure you are getting the right balance of nutrients carbohydrates, protein, and heart healthy fat so that your body has everything it needs for proper brain function, muscle retention, fat loss, and healthy nutrition.

As with the study participants we provide tools to our members such as  record keeping, and personalized support by our expert nutrition staff.  In addition we teach you lifestyle changes and self awareness in your eating habits.  These tools are incredibly important in the long run.  Losing weight is not enough. If you do not keep the weight off, then you will lose all of the benefits of your weight loss.

In conclusion, understand that you must eat a healthy balanced diet with a deficit in calories for weight loss that takes into account more than just your calorie count.