In the last 5 years there has been lot of noise about different types of diets, with different names and styles. Defining which one works best for the majority of the population with the goal of losing body fat, has become an odyssey for many.
Unfortunately now, losing weight and being healthy seem to be mutual exclusive. Majority of the conversation is based on opinions of people, magazines, books, and not reliant on scientific evidence. Yet changes in body composition have been studied widely to determine which diet is most effective and maintains health. Remember, when you are reading research there are a lot of limitations in studies, and the data need to be analyzed carefully.
We should realize, that there is no universally effective diet; no one-size fits all approach, that promotes sustainable weight reduction. It seems that there is evidence in short-term weight reduction using diets high in protein, low in carbohydrates, and intermittent fasting. However adverse effects are associated with one's long term health if these diets are not adequately controlled. In the long term, the strongest evidence shows that different diets can only work when they create commitment in the person to follow it consistently.
It should not be forgotten that continual weight gain, if maintained over time, will lead to obesity becoming a multifactorial disease, beyond just seeing it as a fat accumulation. Obesity is a disease that occurs with low-grade inflammation affecting the rest of the systems in the body that can lead to metabolic diseases, such as type 2 diabetes, or coronary heart diseases.
We know that weight gain is undoubtedly the consequence of a positive calorie balance, that is, consuming more calories than we spend through daily activity, movement and exercise. However, what must be acknowledged is the genetic and environmental factors which play a very important role in context of each person.
For successful fat loss, the Academy of Nutrition proposes lifestyle changes, i.e. a diet with reduced processed food, focusing rather on the quality of the food and increasing the energy expenditure (physical activity). This must be in conjunction with focusing on the individual needs of each person. Therefore, it lacks scientific evidence to choose a universal diet for everyone, be it Paleo diet, keto, low carb, high-carb, vegan, vegetarian… because it seems that it does not matter as much what it is, but rather does it creates a negative energy balance in that individual. Therefore, what we believe in is to create a €œnegative energy balance € in the diet with good quality foods that maintain optimal health1.
As nutritionists, we propose different strategies according to the person's requirements, since an elite athlete is not the same as a recreational athlete, just as the latter will not be the same as a sedentary person. Nor would an obese person be equal to another of better body composition, or even someone with some digestive pathology, such as an irritable bowel syndrome with another who does not have associated digestive pathology. All of these factors must be individualized for a success in the results. Thus, we divide our recommendations into the following categories, according to the objectives of each person:
1) Diet based on macronutrient manipulation. Changing the ratios of proteins, carbohydrates or fats; which can be low-carb, high carb, high protein etc.
2) Diet based on restriction of certain foods according to the person's needs (gluten-free, paleo, dairy-free, vegan, vegetarian).
3) Diet based on time manipulation; like intermittent fasting.
If we have to make a generalized recommendation for weight management from a healthy point of view; we would recommend the Mediterranean diet. Schwingshackl et al. (2019) observed different epidemiological studies regarding diets and concluded that the Mediterranean diet could be the most effective from a health point of view because it was associated with lower cardiovascular risk, lower metabolic risk such as type 2 diabetes, and cancer2. In an analysis conducted by Nita G and colleagues, assessing the evidence and controversy regard diet guidelines for the treatment of Type 2 Diabetes, they also concluded that the Mediterranean diet was the most effective and optimal for these patients3.
What is known of the beneficial effects of the Mediterranean diet?
It relates to the least amount of lipids in the blood circulation, reduction of inflammatory parameters and oxidative stress at the cellular level, improved insulin sensitivity, improved endothelial function (improvement of blood pressure), slows gastric emptying and reduces appetite for longer periods. All this due to its high content of vegetables, fruits, legumes, nuts, fish and extra virgin olive oil which creates a high adherence to follow this type of diet, maintaining an optimal energy balance and enjoy good longevity.
Conclusion:
There is no evidence that there is any special diet for fat loss that it works for everyone. The most important thing is to create a negative energy balance consuming nutritious good food and adhering to the program for the long-term. To do this, it is important to individualize, in order to accommodate their requirements.
This is only a general recommendation to guide the population, but any treatment or guideline must be individualized according to the needs of each. Our priority is individualization and it is the key to success in the final results. Please free to contact us to discuss what would work for you.
Regards,
Sandra Serrano, Physiotherapist, Msc Clinical & Sport Nutrition, sandra@dubaihtc.com Dubai Herbal and Treatment Center
Eat Well & Keep moving
Dr. Vimala Lewis is an alumnus of the prestigious Fr. Muller’s Homeopathic Medical College and Hospital, Mangalore, India. She graduated in 1991 with a Bachelor Degree in Homeopathic Medicine and Surgery. Thereafter she worked at a Government Homeopathic Centre in Udupi, India for a brief period before joining her alma mater as a tutor for Homeopathic Materia Medica, where she worked for 2 years. She was assigned duties to the outpatient department of the hospital at the same time. Later on she started her own private consultancy in her hometown and practiced homeopathy for a couple of years.
Dr. Eram Mohd Shaikh is an established and highly skilled General Practitioner with strong focus towards Integrative Medicine. Being born and brought up in Dubai, she graduated from one of the leading universities in UAE and was trained in multiple hospitals across the Emirates such as, Sheikh Khalifa Hospital in Abu Dhabi and Al Baraha Hospital in Dubai.
Dr. Asha Jones has many years of broad practical experience in Ayurvedic medicine and treatment in India and in UAE. Since graduating in 1995 with a Bachelor’s Degree in Ayurvedic Medicine & Surgery from India’s highly reputed Government Ayurvedic College in Trivandrum, Kerala, Asha Jones has worked as a consultant in many of the country’s Ayurvedic hospitals and centres. She has been practicing in U A E since 2004. Jones joined Dubai Herbal & Treatment Centre in 2011.
After graduating in 1992 as an allopathic physician from the University of Bonn, Germany, Dr Maria worked for three years in neurology and four years in psychiatry. She had extensive training in Traditional Chinese Medicine (TCM) (acupuncture & herbal prescriptions). Furthermore she has a Master’s Degree in Preventive Medicine from Dresden International University. Dr Maria is licensed as a conventional and as a CAM physician. She is also trained in homoeopathy, naturopathy, and is fluent in English, German and Spanish.
With over 8 years of experience practicing acupuncture and Traditional Chinese Medicine (TCM) in the United Arab Emirates, Shan Xu is highly passionate about functional and integrative medical approaches that honor the concept of holism, which is central to TCM.
Jing Zeng got the medical degree in Traditional Chinese Medicine in 2008 when she completed her 6 years studying at Guangxi Traditional Chinese Medicine University, China. Ever since then she has been working as a doctor of Acupuncture and Traditional Chinese Medicine.During 2005-2007, Jing Zeng was selected to follow Acupuncture Master Dr Dong Hongtao (a reputed Acupuncturist and Herbalist in China) to learn acupuncture techniques. And during 2008-2010, she worked in the affiliated hospital of Guangxi TCM University. In the year 2010 she became a Member of The World Federation of Acupuncture-Moxibustion Societies, as well as relocating to Dubai to continue her profession. With enthusiasm, Jing Zeng has focused her practice in fertility support, rehabilitation, detox, energy balancing and facial acupuncture by Acupuncture treatment and prescriptions of herbal teas (decoctions).
Yang Yang has been practicing medicine for almost 20 years. She obtained her medical bachelor degree from Liaoning University of Traditional Chinese Medicine in 2000 and worked in Dalian hospital as a TCM doctor. She pursued further study at Dalian Medical University and was awarded a Masters degree 2010. She treats her patients using acupuncture therapy combined with cupping, Chinese herbs, moxibustion and lifestyle management to treat both physical and psychological problems, in order to promote health and wellbeing both spiritually and mentally.
Zhiyan Shi completed her Master’s Degree in Traditional Chinese Medicine in 2008 at Guangzhou University of Chinese Medicine. During her Master’s Degree studies, she worked at the affiliated Foshan Chinese Medicine Hospital. From 2011 to 2015, she worked in the No.181 Hospital of the People’s Liberation Army. Her therapies include TCM consultation, acupuncture, moxibustion, cupping, tuina massage and ear point treatment. Zhiyan has focused on fertility support, rehabilitation, detox, acupressure, energy balancing, facial acupuncture by Acupuncture treatment and prescriptions of herbal teas (decoctions). Besides other diseases she is specially trained on treating arthritis, rheumatism, muscle strain, tennis elbow, headache, migraine, immune system diseases, insomnia, neck-, shoulder-, low-back- and leg pain. She joined Dubai Herbal and Treatment Centre in 2015.
Dr. Acharya has five decades of clinical experience and four decades in hospital administration. After seven years in the National Health Services (NHS, UK), Dr. Acharya held the position of Director of Primary Healthcare in the Department of Health & Medical Services, Government of Dubai from 1972 until 2002. During this period, he was also Head of the Dermatology Department and Liaison Officer for WHO. Upon completing his tenure at DOHMS, Dr. Acharya helped to establish the Dubai Herbal & Medical Centre (DHTC) as one of the first truly integrative medical centres in the UAE. From 2002 until 2010, he held the role of Medical Director at DHTC, while continuing to practice integrative dermatology.
Beena Joseph obtained her diploma in Ayurvedic Nursing, Massage and Panchakarma from the Kerala Health Care Centre & Para Medical Institute in 2003. She has more than ten years’ experience in a reputed traditional hospital in India. After obtaining her MOH /DHA License in 2008 she worked as an Ayurvedic Therapist in a Medical Centre in Dubai. She joined DHTC in 2014. She is well experienced in all Ayurvedic Therapies, Ayurvedic Massages & Facials and feel well Treatments.