If you want to lose a few kilos, you will be interested in the conclusion reached by the 2020 European and International Obesity Congress
Losing weight by counting calories is possible, but the truth is that most people who carry it out abandon the regimen before finishing it because they become stressed or obsessed. Being aware of how many kcals each food you put in your mouth has is exasperating, and it also forces you to keep a daily count that can trigger a lot of discomfort by not meeting the limit planned in advance.
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In addition, we all know that the calories of one food and another do not get fat the same even if they have the same number. For all this, there are more and more specialists who do not recommend caloric counting if you want to lose weight, but rather reducing the intake of carbohydrates.
This has been one of the conclusions of the 2020 European and International Obesity Congress, which has detailed that "up to 75% of people with obesity could have undiagnosed insulin resistance, which could be stalling efforts to lose weight "said lead author and nutritionist Ellen Govers.
There is a very easy way to lose weight: cut carbs.
In the study carried out by researchers from the Netherlands, they compared three types of weight loss diets in a total of 380 obese patients who had type 2 diabetes. Some followed a calorie-restricted diet, others a low-carbohydrate diet, and the third group followed the 6x6 diet, which is a low-carb regimen.
Thus, the experts found that the low-carb diet was twice as effective as a standard calorie-restricted diet. The patients who did it had managed to lose more weight than those in the other two groups, and had also improved their insulin resistance and had managed to lower their blood pressure. All without medication.
Counting calories is effective, but not that much
The study's findings suggest that losing weight based on calories rather than food groups (carbohydrates, fats, and proteins) may not be effective for everyone, especially those with diabetes, prediabetes, metabolic syndrome, or other insulin sensitivity problems.
An insulin resistance that might be the reason why many obese people fail to lose weight when they have lost 3% of body weight.
The 6x6 diet, low in carbohydrates
The 6x6 diet has three phases of carbohydrate reduction, combined with general changes in eating habits such as eliminating processed foods, increasing protein and fiber, and eating vegetables with every meal. The diet does not restrict calories and patients are encouraged to eat plenty of healthy fats such as fish, olive oil, nuts, and seeds.
The 6x6 diet consists of three phases:
· In the first phase, patients limit their carbohydrate intake to no more than 36 grams per day and increase their protein intake to 1.2 grams or more per kilogram of body weight, while limiting meat consumption and eliminating all alcohol.
· In the second phase of the diet, carbohydrate intake is increased.
· And in the third phase, once participants achieve their initial weight loss goal, they can gradually reintroduce even more carbohydrates into their diet.
"When they stop losing weight it is understood that they have already reached their individual optimal carbohydrate intake level, and this can be used to maintain a healthy weight. Everyone has their own carbohydrate needs, and this is also the case for healthy people." Govers assures.
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