what and how much of the foods we eat affect long term sustained weightloss

1. What vs how much
and how the quality
of the foods we eat
and the quantity
effect weight loss
BY ANDREW KHALIL

2. My take on the subject
•Food quality is much more important then food quantity in terms of
weight loss
• while adjusting Food quantity will always produce results. In general
when adjusting food quality you will also unintentionally adjust
(usually reduce) the quantity
•All this into consideration when possible higher quality at low
quantity within reason is always preferred and most effective
•Although food quality effects weight loss it also has a major effect on
mood and general emotions, and energy levels

3. What do I mean when I say quality vs
quantity; arguments/definitions
•Most people start their attempt at weight lose by reducing the
quantity of food they consume.
•Adjusting the quality of food vs the quantity is much more
sustainable in the long term.
•Quantity refers to the over all caloric intake.
•Quality refers to two things, the first being the ratio between the
fats, proteins and carbs within the food. The second referring to
natural unprocessed foods such as whole vegetables, lean meats,
whole fruit etc..

4. Why does it matter
• Many people struggle to lose weight and keep it off
•Many people also struggle to balance the two in conjunction with a
balanced lifestyle
•The subject is still up for debate on whether focusing on one or the
other, or whether adopting a more holistic approach is the best
mothed for significant long-term weight loss.
•According to the CDC as of 2016 39.8 % of adults ages over 20 are
obsess while 71.6% of adults ages over 20 are overweight (this
includes obese)

5. Why I believe what I believe
•multiple studies, journals, and articles point to the same conclusion
•Personal life experience as well as the experience of friends and
family.
•My main source and reason comes from Harvard school of public
health in which an article they published states the one of the largest
impact on weight change in general is whether food consumed is
processed or unprocessed.
• as well as The following examples

6. Example #2
•My first example comes from an article titled “The Key to Weight
Loss Is Diet Quality, Not Quantity, a New Study Finds” written by
Anahad O’Connor from the New York Times
•In summary it states to quote “that people who cut back on added
sugar, refined grains and highly processed foods while concentrating
on eating plenty of vegetables and whole foods — without worrying
about counting calories or limiting portion sizes — lost significant
amounts of weight over the course of a year.”
•As well as the fact to quote “that diet quality, not quantity, is what
helps people lose and manage their weight most easily in the long
run”

7. Example # 3
•My final example comes from an article titled “Emphasize Calorie
Quality Over Quantity” written by Meghan Lussier from the
University of New Hampshire.
•She states in summary that although adjusting calorie quantity may
produce results. However in the long run just reducing quantity while
not increasing quality can lead to health complications as well as
general fatigue and weight gain in the long run.

8. Counter evidence
•However even thought food quality is very important, in theory it is
possible to lose weight without changing the quality of the food you
eat.
•This and the fact that even if you have an extremely high-quality
food you can still eat too much and gain weight.
•Essentially, she states increased quality sometimes means decreased
quantity and this is the key to healthy weight loss but is not
mandatory.

9. Concluding thoughts
•There are many approaches to weight loss, some which focus on
quality while other focus on quantity
•The people who are the most successful in losing and keeping off the
weight in the long run are the ones who don’t go to either extreme
but consider both
•As well as weight lose should be looked at from a lifestyle change
perspective not a consumsion change.

10. Works cited
1.) O'connor, Anahad. “The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study
Finds.” The New York Times, The New York Times, 20 Feb. 2018,
www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-
low-fat.html.
2.) “The Best Diet: Quality Counts.” The Nutrition Source, 15 Mar. 2018,
www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
3.) “FastStats - Overweight Prevalence.” Centers for Disease Control and Prevention, Centers for
Disease Control and Prevention, 13 June 2016, www.cdc.gov/nchs/fastats/obesity-
overweight.htm.
4.) “Emphasize Calorie Quality Over Quantity.” Healthy UNH, 26 Sept. 2017,
www.unh.edu/healthyunh/blog/nutrition/2017/09/emphasize-calorie-quality-over-quantity.

11. Works cited
5.) “Nutrition Quality Vs. Quantity.” Seattle Sutton's Healthy Eating,
www.seattlesutton.com/blog/nutrition-quality-vs-quantity/.