The obvious answer to the question of “Which diet is best for me?” is the diet you will stick to and follow. There are a lot of things that play a role in this including lifestyle preferences, motivation and type of diet. Also, it is possible to lose weight rapidly, several pounds a weeks, but the more important question really is: How fast can I lose fat while maintaining muscle mass?
Goal: we want to maintain lean body mass while we lose fat. To do this we want to:
- 1) Not decrease calories so far that the body burns muscle for energy
- 2) Optimize macronutrient content of diet to maximize fat metabolism
- 3) Weight-bearing exercise to maintain muscle mass
There has been a lot of discussion about whether a high-carb, low-calorie or a low-carb, low-calorie diet is more effective for weight loss. Even the US Congress has called in experts to testify concerning this question. Now anyone can evaluate the effects of different diets on fat and muscle loss by using the dietCompare Calculator available from MyFutureFigure. (www.myfuturefigure.com)
The body is a very dynamic system that utilizes carbs, fat and protein as energy sources at different levels depending on our energy demands and supply - our energy balance. The extent to which we utilize each of these for energy also depends on the status and stores of each at any given energy balance level. The equations that the dietCompare Calculator utilizes are based on published scientific research studies. These studies investigated the individual contributions of carbs, fat and protein to total energy utilization during periods of underfeeding (like when you go on a diet), overfeeding (like when you eat too much and gain weight) and at energy balance (when your calorie intake from food matches your body’s energy expenditure and your weight is stable).
Using the dietCompare Calculator will do several things for you. First, it provides you a reliable prediction of your future body weight (up to six months in the future). The equations and mathematical descriptions of energy utilization this calculator is based on were validated against six separate published scientific research studies and was found to give predicted results within 10% of actual reported values - predictions were within 3 pounds for individuals losing 30 pounds. These equations are based on groups of sedentary (non-exercising) people and individual factors like how well you stick to your diet, individual metabolic rate, and lifestyle and exercise might cause your results to be different from those predicted. For example, if you exercise you could lose weight faster than predicted by this calculator.
Second, the dietCompare Calculator lets you see how calorie level effects weight loss. You can experiment with different calorie levels to find out how much you will need to reduce calorie intake to reach your weight loss goal.
Third, the dietCompare Calculator lets you compare the composition of weight you will lose on a diet based on the composition of that diet - how much fat, carb, and protein typically are in that style of diet. Just like weight training exercises will decrease muscle loss during a diet, a diet higher in protein will also lower muscle loss typically seen during a diet, thereby maximizing fat loss. We are not advocating one diet over another, simply letting you know what to expect based on how the body works. Try the dietCompare Calculator for yourself and step into the future of weightloss.
Robert T. Davidson, Ph.D.
