The 2019 study — conducted by a team of researchers in the Netherlands but recently presented at the 2020 European and International Obesity Congress — stated that calorie restriction alone is an effective weight-loss measure for those There may not be a method that has diabetes type 2 due to insulin resistance.
Insulin resistance occurs when your pancreas needs to make more insulin to enter the glucose (sugar) cells in your muscles and fat, and is often associated with prediabetes that is not managed through diet and exercise. Type 2 can cause diabetes. Having this condition can prevent you from losing weight depending on the types of food. maximum Insulin resistance may also occur in 75% of obese people. (Related: What happens in your body when you drink a smoothie every day)
What did this study look for?
Studies comparing three types of diets focused on promoting weight loss in 344 patients with obesity and type 2 diabetes. The three diets include a calorie-restriction diet, a low-carb diet, and a 6 × 6 diet — a low-carb program that takes place in three stages. After monitoring the participants for one year, The researchers found that the 6 × 6 diet was twice as effective as the calorie-count only. On this diet, not only did patients lose more weight, but they also reduced insulin resistance and lowered blood pressure.
So, what does a 6 × 6 diet really look like? During the three stages, you reduce your carb consumption as well as reduce your overall intake of processed foods. Also you increase the amount of protein and fiber in your diet and include vegetables in every meal. When following a 6 × 6 diet, the emphasis is not on the number of calories consumed, but on the quality of your calories.
What exactly is a 6 × 6 diet?
In stage one, patients limit their carb intake to only 36 grams per day, while increasing the amount of protein to 1.2 grams, or body weight per kilogram. The goal here is to cut down on alcohol and get protein from fish and plant-based sources such as nuts and beans. Note, this early stage parallels the keto diet with this low-carb diet, except for the main purpose. The Keto diet, on the other hand, focuses more on increasing fat consumption.
Things change very dramatically in phase two because then you can slowly start getting more carbs in your diet. By step three, you can increase your carb intake more. When patients stop losing weight, it indicates that they have reached carb intake to maintain a healthy intake.
In an online presentation, Ellen Gotter, registered dietitian and lead author of the study, said, “This is a very personal need.” “Everyone needs their own carbohydrates, and it also matters to healthy people.”
All patients were instructed to exercise at least two to three times for one hour per day for the duration of this study.
Now, what were the results?
At least 43.2% of patients following this particular diet lost at least 5% body weight in a year and 40% stabilized their blood sugar levels. For those following a standard low-carb diet, 41.7% lost at least 5% of their body weight, while only 23.3% of participants in the calorie-restricted group lost.
What is even more telling is that almost 23% of the participants following the 6% 6 diet lost 10% or more of their weight at baseline, As compared to 17.3% and 10%, respectively, in the low-carb and calorie-restricted groups.
So, as you can see, not only did the patients lose the most weight after the 6 × 6 diet, but they also improved their blood sugar levels.