Which is better or most effective, cutting Carbs, or cutting Calories?

Everything I’ve seen and experienced personally, leads me to believe that calories matter even when one chooses to eat low-carb. There’s a possibility that one can eat a few more calories by reducing carbs, but … for most people … the amount of extra calories doesn't appear to be a very large number.

 It seems like there are an endless number of specific diets and rules for weight loss. One of the most popular of these rules is that cutting carbohydrates (carbs) is the best way to lose weight.

The Atkins diet, first popular in the 1970s.is the most famous low-carb diet. This diet recommends limiting foods high in carbs, such as bread, pasta, rice, and starchy vegetables such as corn and potatoes. Carbs are replaced with foods containing a higher percentage of proteins and fats (meat, poultry, fish, eggs and cheese) and other low-carb foods (mostly vegetables).

What does the evidence show us about whether low-carb diets really are better for weight loss and weight-maintenance than other diets?

Conventional wisdom says that a “calorie is a calorie” and it doesn't matter what types of food the calories come from, and therefore, all reduced-energy (calorie) diets should lead to equivalent weight loss.

However, some studies have reported that low-carb diets, in the short-term, lead to greater weight loss than other types of diets. What are some possible explanations for these results?

1. Changes in body composition

Energy is stored in the body as protein, fat, and glycogen, which is a form of carbohydrate. If there is an imbalance between how many of these nutrients are ingested (through the food that is eaten) and how many are used by the body for every day functions, body composition will change.

In turn, this will affect body weight because of the different impact that the relative amounts of stored protein, fat and carbohydrates have on body weight.

However, the vast majority of studies in which they’ve measured calorie intake very accurately (that is, they’ve locked people in a room and measured exactly what they’ve eaten for several days), show absolutely no difference in weight loss based on the composition of the diet. High-protein diets and high-carb diets resulted in the same weight loss.

2.  Changes in metabolic rate

The body’s metabolic rate (the amount of energy expended by the body in a given time) is dependent on the composition of the diet. Consumption of protein, for example, is known to result in a larger increase in energy expenditure for several hours after a meal compared with the consumption of fat or carbs.

But the overall effect of diet composition on total energy expenditure is relatively small. As a result, the assumption that a “calorie is a calorie” is probably a reasonable estimation as far as energy e...

                             

Although almost every weight-loss expert seems to have something to sell,
...... despite the marketing hype ,...... there are kernals of truth in many of the basic things they say.
 

"Science has failed us in the weight loss department.
It literally gets an “F.”

The culture has failed us as well. Far too many people have intense moral judgments towards anyone with excess pounds, which contributes to the hidden epidemic of social disconnection, apathy, and plain old sadness.

Let’s face it: when it comes to the subject of weight gain and weight loss, we’re clueless.  And from that place of cluelessness we tend to flail around, we try our hand at the most inane weight loss strategies, we diet for decades, we consume diet foods ...that are, if you care to closely study the scientific literature ... toxic."

                    Marc David - Psychology of Eating

                             
It's hard not to binge on delicious food. For more about that experience, go to the bottom of the page, and Watch an entertaining video at the end of this article.

However, that is NOT the ONLY reason why weight-loss is hard.  I've been reading about "Adaptive Thermogenesis" .  Physical systems (like machines) stay the same.  Biological systems (like humans) adapt.

Weight-loss and maintenance have less to do with motivation and will-power than most people think. In fact it has far more to do with how your body adjusts to, and is capable of, resisting a calorie deficit. Putting less fuel in the tank of one's car will always cause the car to drive a shorter distance.  However, the human body adapts to less fuel ....meaning eating fewer calories.... by becoming more ‘efficient’ and running the same distance on less fuel than before. That is the big difference between simple physics and biology

For a better understanding of the issue of energy-in/energy-out, read my Summaries of what Gary Taubes has to say about it. 
WWGF - Chapter 6 Thermodynamics for Dummies, Part 1
and Chapter 7 Thermodynamics for Dummies, Part 2.

Here is a great article by Dr. Arya Sharma M.D. on this issue:

The Role of Adaptive Thermogenesis in Resistance to Weight Loss

No intentional weight loser continues to lose weight till she disappears.

Sooner or later every diet, every medication, or every type of bariatric surgery will result in a weight loss ‘plateau’ (better referred to as a ‘floor’) - a weight, beyond which losing even more weight (and keeping it off) becomes an almost ’super-human’ feat.

However, there is considerable variation in how much weight people can lose and keep off. Although the average sustainable weight loss with ‘eat-less-move-more’ (ELMM) approaches is about 3-5% of initial weight, some folks manage to lose considerably more, while others struggle to even simply stop gaining weight.

This has less to do with motivation or will-power than most people think.
In fact, it has far more to do with how your body adjusts to and is capable of resisting a calorie deficit.

While putting less fuel in the tank of your car will consistently decrease the distance that you can drive, our bodies adapt to less fuel (i.e. eating fewer calories) by becoming more ‘efficient’ and running the same distance on less fuel than before. That is the big difference between simple physics and biology.

Biological systems adapt - physical systems (like your car) stay the same.

In the case of huma...

 

                           
I've been feeling frustrated by my current maintenance results, a web search about that issue turned up an article about a study of literature on the subject, which I found interesting, even though it wasn't particularly helpful to me.

Below is part of that article, originally published in Medscape on 1/6/2012

Psychological Factors Influencing Weight Loss Maintenance

Background.
It is well recognized that most individuals who lose weight are unable to maintain that weight loss. However, the lack of evidence about the factors that cause this regain is surprising. The purpose of this study was to review the available literature to try and identify the factors that are most consistently linked with weight regain and propose strategies to assist patients to maintain their success.

Methodology.
An electronic search identified studies of patients whose weight loss had been achieved through behavior modification and who were then followed for the subsequent 12-18 months. Included studies were determined to have good methodological rigor and relevant data.

Results.
The literature on factors potentially contributing to weight regain were examined and clustered into 8 categories:

1. Unrealistic weight loss expectations -- studies were mixed and it cannot be concluded that this issue is a consistent predictor of weight regain.

2. Failure to achieve weight loss goals -- satisfaction with one's initial weight loss was identified to be an important factor. Those able to reach their goal weight or, alternatively, those who were satisfied with their weight loss even if it was less than their original goal were more likely to maintain this loss.

3. Dichotomous thinking -- this is defined as a "black or white" thinking pattern that leads to difficulty in accepting anything less than the original goal. This type of thinking pattern was strongly predictive of unsuccessful weight maintenance.

4. Eating to regulate mood -- another strongly predictive factor identified in this review was use of food to relieve emotional distress.

5. Disinhibition vs dietary restraint -- higher levels of disinhibition, which led to more uncontrolled eating, were associated with weight regain. In contrast, those able to maintain weight loss were better able to exercise restraint in their eating.

6. Perceived cost vs benefit -- individuals able to successfully maintain weight loss continue to find that the benefits of weight loss, whether defined as improved appearance, better health, or some unique combination of benefits, outweighed the perceived costs of weight maintenance strategies such as regulation of diet or exercise.

7. Depression -- although depression has clearly been linked to obesity, its relationship to successful weight loss maintenance is less clear. Baseline depression was not necessarily a factor, but increasing levels of depression over the time of weight maintenance did predict regain.

8. Body image -- no surprise, individuals who were more satisfied with their appearance, with steady improvement in body image throughout the time period studied, were more likely to maintain their weight loss.

I believe that each person needs to choose their own individual diet or food plan. Every diet works for someone,but every diet doesn’t work for everyone.

The choice of a diet, or food plan, needs to be based on the food and information that is available to each person, as well as a person’s personal preferences. Cultural issues and one’s tolerance for hunger are also important.

My own food and diet choices are a continual “experiment-of-one”. Dieting is my Hobby, and I am always learning more about it. I read diet books, I think about the information in them, and I try out different diets, and different food plans.

I’ve learned something new about myself from every diet I’ve used, and many of the new foods and recipes have become favorites that stay with me long after a particular diet is History.

 This is the process I used for weight-loss, and it is the way I maintain that weight-loss.

The choice of a food plan might seem to be an obvious or easy one, but each of us has a cultural and family food history that strongly influences what foods and eating patterns we can tolerate.

Also a great deal of misinformation exists about nutrition, dieting, weight-loss, and how the body processes energy. This often makes that food and diet choice difficult and confusing.

According to the American Dietetic Association’s (ADA) Nutrition and You: Trends 2000 survey, one in five consumers report being confused by news reports that give dietary advice.

Ten Red Flags of Junk Science

The Food and Nutrition Science Alliance (FANSA), a partnership of the ADA, American Society for Clinical Nutrition, and the American Society for Nutritional Sciences and the Institute of Food Technologists, has developed the “Ten Red Flags of Junk Science” to help recognize nutrition misinformation:

• Recommendations that promise a quick fix
• Dire warnings of danger from a single product or regimen
• Simplistic conclusions drawn from a complex study
• Recommendations based on a single study
• Dramatic statements that are refuted by reputable scientific organizations
• Lists of “good” and “bad” foods
• Recommendations made to help sell a product
• Recommendations based on studies published without peer review

Recommendations from studies that ignore differences among individuals or groups

 So, my advice is to continu...