I recently published a blog entitled, “Here is How To Lose Weight Without Exercise,” and in it, I discussed the “hidden truth about weight loss.” I explained how weight loss is actually 0% exercise and 100% nutrition.

The blog also discusses how it’s been scientifically proven that our bodies will tap into stored fat when they get the nutrients they need, and by “nutrients” I’m referring to the ones obtained from a high-quality, whole-food diet, one that’s absent of the bad stuff... you know, refined carbs, added sugars and processed foods.

It just so happens that a recent study published by JAMA backs up what 3X Weight Loss has been preaching all along. The clinical trial, conducted on 609 overweight adults ages 18 to 50 years with a body mass index (BM) between 28 and 40 found that when the participants cut back on highly processed foods, added sugars, and refined grains, while focusing on a whole-food diet with tons of fresh vegetables (without counting calories or controlling portions), they lost a significant amount of weight over twelve months.

The “real food” approach worked for all of the participants, whether they followed a low fat or low carbohydrate diet. Apparently, the weight loss was not influenced by the participants’ genetic makeup or by their insulin-response to carbohydrates – casting doubt on the notion that people should be eating different diets based on their DNA or their body’s tolerance to carbs and fat.

The findings support that quality of diet, not quantity (calories), is what sustains long-term weight loss. Wow! It’s about time that we have such an amazing study conducted in the mainstream! I’m sure that many health and nutrition advocates would agree that it’s time to raise public awareness about the importance of eliminating added sugars and processed foods from the American diet.

According to Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University, the studies suggest that authorities should shift their focus from controlling calories to avoiding processed foods, such as white bread, bagels, refined flour, and sugary beverages and snacks.

The Roadmap to Reducing the Obesity Epidemic

“This is the road map to reducing the obesity epidemic in the United States,” said Dr. Mozaffarian, a doctor not involved in the study. “It’s time for U.S. and other national policies to stop focusing on calories and calorie counting.” Halleluiah! This is what the 3X Weight Loss Program is all about - focusing on NUTRITION from the highest-quality, whole foods available.

The study was led by Christopher D. Gardner, the director of nutrition studies at the Stanford Prevention Research Center and published in JAMA. The clinical trial was large and with $8 million in funding from the National Institutes of Health, the Nutrition Science Initiative and other groups, it had a generous budget. The study compared how overweight and obese participants would do on low-fat and low-carbohydrate diets.

Low Carb vs. Low Fat Control Groups

The participants were placed into two control groups, the “healthy low carb” and “healthy low fat” groups respectively. Both groups were advised to eat a whole food diet that was minimally processed and to cook at home as much as possible.

The low-fat group replaced soft drinks, white bread and muffins with healthier alternatives, such as brown rice, steel-cut oats, low-fat dairy products, and fresh fruit. Meanwhile, the low-carb group was advised to eat nutrient-dense foods like salmon, avocados, hard cheeses, vegetables, seeds, and grass-fed animal products. Generally, the participants in both groups did not increase their exercise.

What set the study apart from a number of earlier studies was that it did not set caloric limits on the subjects. Instead, it emphasized that they focus on eating a whole food diet as much as they wanted to help them feel satiated and full.

“We really stressed to both groups again and again that we wanted them to eat high-quality foods,” Dr. Gardner said. “We told them all that we wanted them to minimize added sugar and refined grains and eat more vegetables and whole feeds.”

Dr. Walter Willett, chairmen of the nutrition department at the Harvard T. H. Chan School of Public Health, said that the most important takeaway from the study is that a “high quality diet” led to substantial weight loss, and that calories from fat and carbs doesn’t matter, which aligns with other studies.


The bottom line: This proves what 3X Weight loss has been saying all along… that quality matters over quantity – no starving required! Doesn’t that have a nice ring to it? For more insight, check out, “Will Going Organic Help You Lose Weight?” which explains the value in eating nutrient-dense foods for sustainable weight loss!


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