I write about weight loss because for many women seeking plastic surgery, weight is a key part of the issue- whether
- they have gained weight (life, pregnancy, perimenopause, menopause),
- they have lost a ton of weight,
- or they are doing a skin tightening procedure like a breast reduction, breast lift, or tummy tuck, where losing weight after the surgery will loosen up the improvement seen from the surgery.
I read the Obesity Code years ago, which focuses on intermittent fasting, insulin levels, and low carbohydrate meals, and many of my patients have had ridiculous success with it. The Obesity Code does not champion calorie cutting or tons of exercise, and Dr. Fung cites many studies supporting why.
So when I saw this new study come across my radar, it piqued my interest because it too was focused on what you eat and lowering insulin levels.
Study: “Effectiveness of the 6 × 6 Diet® in Obese DMT2 Patients” This looked at the “Effectiveness of a Very Low Carbohydrate Ketogenic Diet Compared to a Low Carbohydrate and Energy-Restricted Diet in Overweight/Obese Type 2 Diabetes Patients” in 2019 International Journal of Endocrine and Metabolic Disorders and presented at the 2020 European and International Obesity Congress.
What is the 6 x 6 diet? It has three phases, where you keep your carb consumption low as well as your intake of processed foods. At the same time you increase protein and fiber. The focus is not on the calorie count- it is on the quality of those calories. They recommend vegetables in every meal. You must exercise 2 -3 times a week for an hour a day.
- Phase one: limit carbs to 36 grams/ day. Increase protein intake to 1.2 grams/kg body weight. Get protein from fish and plant based sources.
- Phase two: slowly introduce more carbs.
- Phase three: introduce more carbs When you stop losing weight, you have reached the carb intake best for them.
Study:
- up to 75% of those with obesity have insulin resistance
- 344 patients with obesity and Type II diabetes
- The study looked at three types of diets: 1. Calorie restriction 2. Low carb diet 3. 6 x6 diet.
Findings:
- 46% of the 6×6 plan lost 5% or more of their body weight in 12 months
- 40% normalized their blood sugar levels (vs 30% on a standard low carb diet)
- 23% of those who followed the 6 x 6 lost 10% or more from their weight baseline
- 17% for low carb diet followers
- 10% calorie restriction
- Blood glucose levels improved the most for the 6×6 group as well. It also lowered blood pressure without medication.
My thoughts?
Nothing bugs me more than the newest greatest diet on the planet. So I am not telling you to go out and buy the book on the 6 x 6 diet and change your world.
But I am a huge fan of the Obesity Code idea, which supports constant calories, high protein/low carb, intermittent fasting, and focusing on insulin levels. It does not work for all of my patients, but I have many patients who have found changing their diet to the Obesity Code recommendations caused incredible weight loss. It makes sense to me. And for all you busy people out there, it does not focus on special foods, starving yourself, or incredible amounts of exercise. It really focuses on WHAT you eat and WHEN you eat.
This 6×6 diet echoes many of the same points- calorie consistency, a diet rich in protein and vegetables and lower in carbs, and a focus on insulin levels. It does add exercise into the mix.
With Type II diabetes and obesity exploding, I think diet is an important topic. For plastic surgery, you really want to be at a good weight- it lowers surgical risk, it allows us to lift and tighten more, and it reduces the risk for unwanted changes if you lose weight after surgery.