Sustainable success: Evidence-based diets for long-term weight management

Embarking on a weight loss journey often involves seeking a strategy that not only sheds weight initially but also stands the test of time. This article delves into the realm of evidence-based diets, examining those that have demonstrated efficacy in fostering long-term weight management. Let's explore diets supported by scientific research for individuals aiming not just for rapid results but sustained success in the long term.

1. Mediterranean diet:

A wealth of long-term studies, such as the PREDIMED trial spanning years, consistently affirm the Mediterranean diet's enduring impact on weight management (Salas-Salvadó et al., 2019). Its focus on whole foods, lean proteins, and healthy fats promotes a sustainable approach to weight loss.

2. Plant-based diets:

The Adventist Health Study-2 and other longitudinal research showcase the lasting benefits of plant-based diets for weight management (Orlich & Fraser, 2014). These diets, rich in nutrient-dense foods, contribute to sustained weight loss and overall health.

3. Intermittent fasting (IF):

The body of long-term research on intermittent fasting is evolving, and to date, studies have been small and of short duration. However, preliminary results indicate that IF shows promise for the treatment of obesity, and if the right IF protocol is selected this approach can be a sustainable lifestyle choice (Welton et al., 2020).

4. Behavioural approaches and lifestyle changes:

Incorporating behavioural strategies dealing with diet and physical activity and adopting long-term lifestyle changes contribute significantly to sustained weight loss maintenance (Dombrowski et al., 2014). These approaches focus on creating lasting habits and some addressing the root causes of weight gain.

In the pursuit of lasting weight management, it can be tempting to jump on the latest fad. However, such diets often produce short-lived results through pursuing unsustainable methods. When looking for long-lasting weight loss and maintenance evidence-based diets play a pivotal role. The Mediterranean diet, plant-based approaches, intermittent fasting, and comprehensive lifestyle changes emerge as scientifically validated strategies appear to be key for those seeking long-term success.

Dombrowski, S. U., Knittle, K., Avenell, A., Araújo-Soares, V., Sniehotta, F. F. (2014) Long term maintenance of weight loss with non-surgical interventions in obese adults: Systematic review and meta-analyses of randomised controlled trials. British Medical Journal, 348. http://doi.org/10.1136/bmj.g2646

Orlich, M. J., & Fraser, G. E. (2014). Vegetarian diets in the Adventist Health Study 2: A review of initial published findings. The American journal of clinical nutrition, 100 Suppl 1(1), 353S–8S. https://doi.org/10.3945/ajcn.113.071233

Salas-Salvadó, J., Díaz-López, A., Ruiz-Canela, M., Basora, J., Fitó, M., Corella, D., Serra-Majem, L., Wärnberg, J., Romaguera, D., Estruch, R., Vidal, J., Martínez, J. A., Arós, F., Vázquez, C., Ros, E., Vioque, J., López-Miranda, J., Bueno-Cavanillas, A., Tur, J. A., Tinahones, et al. (2019). Effect of a lifestyle intervention program with energy-restricted Mediterranean Diet and exercise on weight loss and cardiovascular risk factors: One-year results of the PREDIMED-Plus trial. Diabetes care, 42(5), 777–788. https://doi.org/10.2337/dc18-0836

Welton, S., Minty, R., O'Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020). Intermittent fasting and weight loss: Systematic review. Canadian family physician Medecin de famille canadien, 66(2), 117–125.