What I learned from reading over 100 weight loss studies • Hacker News Board

Re: What I learned from reading over 100 weight loss studies

#11

Post by tracker1 » Tue, Jan 22, 2019, 1:49 AM UTC

To me, it would seem that there's a couple things that aren't considered in most of these studies. A lot of them have a lot of controls in place for the starting size/weight range of the individuals. Given this, and the change in hormone (particularly insulin) response it's not always the same advice depending on how overweight you are, how much you are showing insulin resistance or elevated/deflated insulin response.

I think that resting insulin levels should be part of annual exams for everyone. It's much easier to explain, hey you're heading towards diabetes clinically when people still feel relatively well and healthy.

My own advice to younger people, and to those who aren't very overweight is to limit meals to 2-3 a day, don't snack between meals, and don't drink anything sweetened or containing calories during the day outside of meal time. Limit sugars to around 20-30g/day, and if having more, limit it to a single treat/dessert every other week.

If you're more overweight, or "pre-diabetic", then I suggest reducing total carbs to 100g/day, and limiting to 1-2 meals a day.

If you're obese/diabetic, omad (one meal a day) and ketogenic macros.

If you're on higher doses of insulin, add a 3-7 day fast once a month. And a 48hr fast at least once a week.

The worse off you are starting the harder it is... fortunately, you can work your way up the scale/advice above as you reach closer to an ideal weight.

After you get used to not snacking and reducing sugar/sweetened things between meals, it gets easier. The first week or two can be grueling and if you're a social eater, it can be very hard too.

Re: What I learned from reading over 100 weight loss studies

#12

Post by tracker1 » Tue, Jan 22, 2019, 1:50 AM UTC

sokoloff wrote: post #8

peteretep wrote: post #7

I feel like the studies of specialty diets bring misleading conclusions, because they always count calories for both sides. If you’re on a calorie controlled diet, then calories in calories out holds. But most speciality diets (I’m on something pretty similar to slow carb) are targeting adherence, a factor that’s removed if you’re only measuring calories in and calories out. Without white carbs I find it much much ea…

Sometimes feeling hungry is ok and likely healthy. Always feeling hungry is brutal. For me, low carb works like magic and with limited aggravation once past the first week. The problem is, if I never learn to be (sometimes) hungry, it all comes apart when I go off the diet and back to living in the land of infinite crap carbs.

The always hungry thing is generally why severe calorie deprevation doesn't work in the long run. Pretty much everyone gains it all and then some in a 5year term.

Re: What I learned from reading over 100 weight loss studies

#13

Post by tracker1 » Tue, Jan 22, 2019, 1:52 AM UTC

Retric wrote: post #6

octamer wrote: post #4

Interesting review (that first graph in particular is definitely non-obvious to me), but under the diet section I think it understates the current body of research regarding low-carb/keto diets - some studies have begun to show energy expenditure[1] and insulin[2] benefits that uniquely exist with low-carb. I think we'll find out soon enough that a lower-carb approach, given the current American diet, does definitive…

Those are both very short term studies. The only critical factor in weight loss is how much people weigh in the long term as in 5+ years. “20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 y.” Things get much worse in terms of 5+ year weight loss.

Agreed... I will personally say that it's far easier for me to eat very low carb or keto most days than other diets... I'm usually 1-2 meals a day, under 50g total carbs and under 20g net carbs. Getting used to not eating/snacking helps a lot, but I do notice when I have sweetened drinks between meals or dairy I don't lose as well.

Re: What I learned from reading over 100 weight loss studies

#14

Post by bobcostas55 » Tue, Jan 22, 2019, 1:56 AM UTC

You ever read about other people's experiences and it seems utterly alien to you? SSC had a post sort of on this theme[0]. I just don't understand how people can fail to lose 5% bf. Over 12 months, even! Just eat a bit less. 100kcal per day is enough to lose 5 kilos in 12 months, how hard can it be to eat 100kcal less than normally? It's literally one slice of cheese.

I have regular cut periods where I lose more than 5% in a matter of weeks and it's the most trivial thing in the world. What are these people doing?!?

[0] https://slatestarcodex.com/2014/03/17/what-universal-human-e...

Re: What I learned from reading over 100 weight loss studies

#15

Post by tracker1 » Tue, Jan 22, 2019, 1:56 AM UTC

nightski wrote: post #9

Retric wrote: post #6

Earlier quoted context omitted.

Those are both very short term studies. The only critical factor in weight loss is how much people weigh in the long term as in 5+ years. “20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 y.” Things get much worse in terms of 5+ year weight loss.

I'll just say that American culture in general makes it extremely difficult to stick to a healthy and disciplined lifestyle, no matter the specific diet. In keto communities I see people who have met lots of success but find it rough being bombarded by family, friends, and dining out options in general all going against their way of eating. It's getting better, with restaurants especially. But it's still a large hurd…

I find that I do okay (with keto) at most restaurants, usually have to modify a meal, but can usually find something.

The vegetarian centered places tend to be much harder for me. I'm allergic to legumes, cranberries and blueberries, and just don't do well with grains anymore.

Last week, I had a cheat day with out of town friends and I'm still recovering from it. It's actually worse than the keto flu when starting out on keto in the first place, followed by increased hunger after eating carb heavy one day.

Re: What I learned from reading over 100 weight loss studies

#16

Post by mirceal » Tue, Jan 22, 2019, 1:56 AM UTC

The weight loss is not really what matters. anybody can lose weight. with a little education you can do it. the problem is doing it in a sustainable way and to actually keep it off.

the hardest part about weight loss is keeping it off. you have limited will power and unless you are willing to change the way you live your efforts are in vain. Sure it may make you feel good about yourself and your journey but it's doomed to fail.

i'm going to repeat this: if you are not willing to adjust your lifestyle and consistently make the better choices when it comes to diet you will fail.

also, weight loss in 90% kitchen, 10% gym. Do go to the gym, but if you are eating unhealthy it's not going to matter.

LE: while we're on this subject. If there is one thing you can do today that will have a positive impact on you for the rest of your life is to stop eating sugar and refined carbs. If you only do one change to how you eat and you do this, in the long run, you'll be most successful than 95% of "dieters". Also keep in mind that this is a marathon, not a sprint.

Re: What I learned from reading over 100 weight loss studies

#17

Post by tracker1 » Tue, Jan 22, 2019, 1:57 AM UTC

willsun wrote: post #5

masonic wrote: post #3

If that stat that almost 25% lost 5+% of BW using a placebo is true, then the most cost-effective treatment is to give everyone placebos.

This is a good point - I'll caveat this in the post. Most medication/placebo studies tend to involve a bit of coaching in addition to the medication, usually 1 session per month or less with instruction on diet and exercise. So the 25% result is essentially "coaching-lite + sugar pill", which may be considerably more expensive than a simple placebo. This result could be much weaker if it's just the placebo alone.

Not only that, but tracking alone raises a lot of awareness and a tendency to be more "healthy" or compliant.

Re: What I learned from reading over 100 weight loss studies

#18

Post by taurath » Tue, Jan 22, 2019, 1:59 AM UTC

mirceal wrote: post #16

The weight loss is not really what matters. anybody can lose weight. with a little education you can do it. the problem is doing it in a sustainable way and to actually keep it off. the hardest part about weight loss is keeping it off. you have limited will power and unless you are willing to change the way you live your efforts are in vain. Sure it may make you feel good about yourself and your journey but it's doom…

Your comments while I agree with the correctness are incredibly disheartening and demotivating.

Re: What I learned from reading over 100 weight loss studies

#19

Post by peteretep » Tue, Jan 22, 2019, 1:59 AM UTC

sokoloff wrote: post #8

peteretep wrote: post #7

I feel like the studies of specialty diets bring misleading conclusions, because they always count calories for both sides. If you’re on a calorie controlled diet, then calories in calories out holds. But most speciality diets (I’m on something pretty similar to slow carb) are targeting adherence, a factor that’s removed if you’re only measuring calories in and calories out. Without white carbs I find it much much ea…

Sometimes feeling hungry is ok and likely healthy. Always feeling hungry is brutal. For me, low carb works like magic and with limited aggravation once past the first week. The problem is, if I never learn to be (sometimes) hungry, it all comes apart when I go off the diet and back to living in the land of infinite crap carbs.

Yah. I think the biggest thing for me has been learning that I feel two distinct types of hunger, and also getting more in touch with feeing full/hungry in a way that the rush I get from eating carbs seems to hide.

Overeating without white carbs just feels uncomfortable and I rarely do it. The rush I get from pizza or fries (which I hadn’t identified until I stopped) masks that discomfort.

Re: What I learned from reading over 100 weight loss studies

#20

Post by alacombe » Tue, Jan 22, 2019, 2:02 AM UTC

bobcostas55 wrote: post #14

You ever read about other people's experiences and it seems utterly alien to you? SSC had a post sort of on this theme[0]. I just don't understand how people can fail to lose 5% bf. Over 12 months, even! Just eat a bit less. 100kcal per day is enough to lose 5 kilos in 12 months, how hard can it be to eat 100kcal less than normally? It's literally one slice of cheese. I have regular cut periods where I lose more than…

> I just don't understand how people can fail to lose 5% bf.

Depends where you start, getting from 50% to 45% is a whole other story than getting from 10% to 5%.