It was back on March 12 of 2007 that I first read about the now famous A to Z weight loss trial (you can see the original blog post here http://nutritionhelp.blogspot.com/2007/03/newest-diet-study-what-does-it-really.html).
In this ground breaking study, 311 overweight women were recruited to follow one of the following popular diet programs: The Atkins Diet, The Zone Diet, the LEARN diet or the Ornish Diet.
To start the study, each woman was given a copy of the popular diet book that she was randomly assigned to follow.
The Thought Of Going Back To School Is A Nightmare!!
Then, to make sure she was an “expert” on her program before she started dieting, each woman attended a series of 8 classes (each lasting an hour) explaining exactly how to follow her assigned diet.
(Side note- This just shows how OCE these diets are considering that it takes EIGHT classes for these women to know how to properly follow each diet!)
After the courses were completed the women then set off to follow their assigned diet plan for a total of 1 year.
The results were pretty much exactly what I expected – everybody lost a lot of weight in the first two months, after that the diets tended to even out and by the end of the trial the weight loss was far from impressive – none of the groups averaged more than 10 pounds of weight loss after an entire year of dieting.
And while many people used this study to ‘prove’ that diets simply didn’t work, or that the body somehow adapted to dieting, my take was much simpler – Firstly, this trial is in agreement with most research that shows it is very hard to accurately measure how many calories a person eats in a day, and secondly I thought that these results showed that the number one reason diets fail is compliance.
In Other Words…
The more complicated and the more rigid the diet is (or the more OCE it is), the more likely it is going to fail in the long term. – People just can’t stick to these types of diets for long periods of time.
Apparently I wasn’t alone with my analysis.
In a study published in the International Journal of Obesity titled “Dietary adherence and weight loss success among overweight women: results from the A to Z weight loss study” researchers re-examined the A to Z weight loss trial to see if there was an association between the level of compliance and the amount of weight that was lost.
Guess What They Found?
Astonishingly only ONE subject in the ENTIRE study followed the diet as directed for the whole 12 months. This means that every other subject was not following her assigned diet properly at some point during the research trial!
The researchers also found that adherence was significantly correlated with 12-month weight change for all three-diet groups. So the better a woman was at following her diet, the more weight she lost.
The fact that adherence was so low is very interesting considering that these women spent eight class sessions reviewing their assigned diets with a registered dietitian before they even started the diet…you can imagine what adherence must be like for someone who simply bought one of those books, read it cover to cover and then gave it a try!
The findings from this follow-up analysis also suggest that the difference in dietary macronutrients had only negligible effects on the participants weight loss success.
Less Complications = A Smile On My Face
The bottom line is that you can generally figure out how successful a diet will be by looking at how complicated it is.
More rules = more complicated = low chance of success
Less rules = less complicated = high chance of success
In my opinion weight loss can be incredibly simple if you let it.
Find the easiest, most comfortable way to reduce the total amount of calories that you eat. The less intrusive a diet is on your lifestyle the greater chance you have of sticking to it long term.
For me, this is flexible intermittent fasting. After all if you can fast for 24 hours once, you know you will always be able to do it. Some fasts maybe harder or easier than others, but you know you can do it!
Obsessive Compulsive Eating habits that make diets complicated and difficult spell doom for long term weight loss.
10 Signs a diet suffers from OCE:
1. It contains a list of foods you can and cannot eat
2. It lists specific times of every day that you are allowed or not allowed to eat
3. It contains specific diet plans that do not take into consideration your own personal food preferences
4. It lacks flexibility
5. It focuses on macronutrients and micronutrients excessively
6. If fails to point out the importance of long term compliance
7. It requires you to pre-pack and carry certain foods with you while you travel
8. It promotes certain foods because they PROMOTE weight loss
9. Over reliance of food Journal
10. Metabolic Typing