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Qual tipo de dieta é mais eficiente para emagrecer?



Como já escrevi em outras postagens (veja aqui e aqui) a alimentação é fundamental para o emagrecimento.

Muitas pessoas me perguntam o seguinte:

- Ok, mas qual tipo de dieta é mais efetiva?


Bem primeiro preciso dizer que devemos pensar não em dieta, como algo temporário, mas devemos sim pensar em alimentação. O que quero dizer é que devemos buscar alterar o nosso estilo de alimentação e ao mesmo tempo nos tornarmos responsáveis por isso.

Para nos tornarmos responsáveis pela nossa alimentação é necessário aprendermos a cozinhar e/ou sabermos como comer fora.


O primeiro passo para isso é entender que o tipo de alimentação mais efetiva para emagrecer é um dieta reduzida em carboidratos, também conhecida como lowcarb.


As vezes quando falo sobre isso, algumas pessoas me perguntam se exsistem evidências sobre essa maior efetividade.

Bem! Vou mostrar para vocês as informações de 57 trabalhos científicos que comparam dietas lowcarb (com até 130 gramas de carboidratos por dia) com dietas reduzidas em gordura (até 35% das calorias diárias de gordura [lowfat].



Nesse levantamento foram analisados 57 trabalhos experimentais (quer saber o que são trabalhos experimentais clique aqui) e os dados mostraram o seguinte:

  • Em 48 a alimentação lowcarb gerou maior redução de peso;

  • A alimentação lowfat gerou maior redução em 7;

  • Em 2 a redução foi igual;

  • Dos 48 em que a lowcarb gerou maior redução, 27 a diferença foi estatisticamente significativa (no final do texto explico o que isso representa);

  • Em nenhum dos 7 em que a lowfat foi mais eficiente a diferença de redução de peso foi estatisticamente significativa.

As figuras a seguir mostram as algumas informações de cada um desses trabalhos.


Assim, do ponto de vista das evidências científicas, as informações são incontestáveis uma alimentação lowcarb é a mais efetiva para emagrecer. E além disso ela também pode gerar uma série de outros benefícios para a saúde.

O que significa "estatisticamente significativo"?

É o conceito usado para dizer se a diferença gerada por um medicamento e um placebo, por um tipo de dieta ou entre as esperanças de vida de dois grupos de pessoas pode ou não ser consequência do acaso. Isso significa que uma diferença tão grande como a que foi observada é improvável que tenha ocorrido somente por acaso. Os estatísticos usam níveis padrão de ‘improvável’. Geralmente, usam significativo no nível 5% (por vezes escrito como p = 0,05). Nesse caso, uma diferença é considerada ‘significativa’ porque tem probabilidade de menos de 1 em 20 de ocorrer somente por obra do acaso.”

Grande abraço, Carlinhos.

Referências

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