Diet & Weight Loss

A healthy weight is an important element of good health. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor.

For years, low-fat diets were thought to be the best way to lose weight. A growing body of evidence shows that low-fat diets often don't work, in part because these diets often replace fat with easily digested carbohydrates.

Hundreds of diets have been created, many promising fast and permanent weight loss. Remember the cabbage soup diet? The grapefruit diet? How about the Hollywood 48 Hour Miracle diet, the caveman diet, the Subway diet, the apple cider vinegar diet, and a host of forgettable celebrity diets?

The truth is, almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:

  • getting you to eat certain "good" foods and/or avoid "bad" ones
  • changing how you behave and the ways you think or feel about food

The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. It is also one you can live with for a long time. In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn't require an extensive and expensive list of groceries or supplements.

One diet that fills the bill is a Mediterranean-type diet. Such a diet—and there are many variations—usually includes:

  • several servings of fruits and vegetables a day
  • whole-grain breads and cereals
  • healthy fats from nuts, seeds, and olive oil
  • lean protein from poultry, fish, and beans
  • limited amounts of red meat
  • moderate wine consumption with meals (no more than two glasses a day for men; no more than one a day for women

A Mediterranean-style diet is a flexible eating pattern. People who follow such diets tend to have lower rates of heart disease, diabetes, dementia, and other chronic conditions.

Diet & Weight Loss Articles

Weighing the Facts of Obesity - Longwood Seminar

Obesity among children and adults dramatically increases the risk of chronic illnesses such as heart disease and type 2 diabetes. What are the contributing factors that lead to being overweight? In this seminar, Harvard Medical School doctors and researchers will address the stigma that surrounds obesity and discuss concrete methods, including changes to sleep and diet, that could help scale back this growing problem. Each spring, Harvard Medical School's Office of Communications and External Relations organizes a series of four free "mini-med school" classes for the general public in the heart of Boston's Longwood Medical Area. At the end of the seminar series, participants who attend three out of the four sessions receive a certificate of completion. Topics are selected for their appeal to a lay audience and have included the human genome, nutrition, sleep dynamics and health care access. Faculty from Harvard Medical School and its affiliate hospitals volunteer their time to present these lectures to the community. More »

Belly fat may pose more danger for women than for men

Weight carried around the middle may signal a greater risk for heart attack in women than in men with belly fat. Strategies to prevent weight gain can help reduce this risk. Monitoring waist-to-hip ratio can help indicate a potential problem. Whittling the waist requires reducing calories and increasing physical activity. (Locked) More »

Burning calories without exercise

 How to burn calories without exercise, from resting with a book to sitting and breathing. Try intentional non-exercise physical activity, like brisk walking or taking the stairs. More »

When it comes to protein, how much is too much?

You've probably heard the claims by now:  Here's a diet that's delicious, easy to stick with, and guaranteed to help you lose weight effortlessly.  Or, perhaps it's supposed to build muscle, protect your joints or prevent Alzheimer's.  Whatever the diet and whatever the claim, there's a good chance that it is, indeed, too good to be true. In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement (protein shakes for body builders!) or simply a larger than usual portion of a balanced diet (such as The Zone, Atkins or Paleo Diets). More »

Drink your fruits and vegetables?

People who struggle to eat the recommended amount of vegetables and fruits each day can drink low-sodium vegetable juice, although a fresh raw salad is a better choice. Fruit juices, which are high in sugar and calories, should be limited to a half-cup daily. Blended smoothies that combine fruits, vegetables, and other healthful foods (such as yogurt, nut butters, and chia or flax seeds) are another option. (Locked) More »

Inflammatory foods are linked with higher colon cancer risk

People who followed an “inflammatory” diet that contained red and processed meat and refined grains had a 44% greater risk of developing colon cancer compared with people who ate a low-inflammation diet, which included high amounts of green leafy vegetables and whole grains. More »