What diet and food items work best against weight gain? This slide deck summarizes the main outcome of a recent systematic review.

1. Dietary macronutrients and food
consumption as determinants of
long-term weight change in adult
populations: systematic review
Fogelholm M, Anderssen S,
Gunnarsdottir I, Lahti-Koski M.
Food Nutr Res. 2012;56
Page 1

2. This review is about weight
maintenance –not about weight loss
Interventions Cohorts/Case-Controls

3. Methods
• Prospective cohorts, case-control studies and weight
maintenance interventions were sought from 2000 onwards
were included
• Intervention were accepted only if:
– ”(1) intentional mean weight loss at least 5%; (2) at least 6 months follow-
up. The follow up (after weight reduction) could be non-randomised
(observational cohort study) or a randomised intervention. In the latter
case, the randomisation was done after weight loss, in the beginning of
the weight maintenance intervention. A further premise was that weight
reduction was similar in different weight maintenance groups. Weight loss
interventions were also accepted if the total duration was longer than 3 y.”
• Evidence ranking: Convincing (high), Probable (medium),
suggestive (low)
• Full details in the paper (open access)
3

4. Fiber is the only nutrient protective
against weight gain
”FATTENING” NO DIFFERENCE PROTECTIVE N
against weight gain
Carbohydrates - 2 studies - N=39 275
(of % energy)
Fat 4 studies 4 studies - N=302 808
(of % energy)
Protein - 1 study 1 study N=94 094
(of % energy)
Fiber 2 studies 7 studies N=376 326
Number of prospective cohorts and case-control studies in different categories (kg/waist circumference).
Only fiber was linked to weight change , and was protective

5. Different diet regimens do not protect
from weight gain
”FATTENING” NO DIFFERENCE PROTECTIVE N
against weight gain
Low Carb-High - 3 studies 1 studies N=1093
Protein
Low Carb-High - - 2 studies N=176
Fat
Low Fat -High 1 study 1 study - N=175
Carb
Low GI 1 study N=773
Control groups include diets based on recommendations, low fat, low protein high carb and high GI. None of
the diet regimens were deemed as either protective or fattening. No conclusions could be made due to small
number of studies or conflicting evidence.

6. Fattening Protective
• Probable • Probable
– Meat (general) – Nuts
• Suggestive • Suggestive
– White grains – Whole grains
– Confectionary and – Fruit
deserts – High fat dairy
Sivu 6

7. Meat and white grains likely to be
fattening but fiber and dairy protective
Group name ”FATTENING” NO DIFFERENCE PROTECTIVE against
weight gain
Fiber-rich foods - 8 studies 21 studies
(vegetables, fruit, nuts and
whole grains)
White grains 5 studies - -
Potatos 2 studies 2 studies -
Dairy - 4 studies 6 studies
(Exc. butter)
Meat 8 studies 4 studies 1 study
(inc. red, white and processed)
Number of prospective cohorts and case-control studies in different categories (kg/waist
circumference). Post hoc -analysis

8. Conclusions
• None of the evidence was graded as “convincing” (high)
• There is no evidence on protective nor fattening effects of Low
Carb and Low Fat diets
• Fiber rich food items are protective against weight gain. Nuts are
protective despite high fat content (Probable evidence)
• Meat products, white grains, dairy and sweets are fattening
(Probable or Suggestive evidence)
• This systematic review is an integral part of Nordic Dietary
recommendations 2012
8

9. Please, read the whole paper
Just click the yellow link on the first page
9

10. Welcome aboard
Reijo Laatikainen, Authorized Nutritionist, MBA,
Dietitian
http://twitter.com/pronutritionist
http://www.facebook.com/pronutritionist
http://www.pronutritionistblog.com
http://www.pronutritionist.net
Page 10