{"id":1192,"date":"2012-08-25T15:04:16","date_gmt":"2012-08-25T20:04:16","guid":{"rendered":"http:\/\/www.makeweightlosslast.com\/?p=1192"},"modified":"2013-03-05T17:09:54","modified_gmt":"2013-03-05T23:09:54","slug":"mwllnow-way-to-go-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.makeweightlosslast.com\/2012\/08\/25\/mwllnow-way-to-go-for-weight-loss\/","title":{"rendered":"High-Carb? High Protein? High-Fat? Is There a &#8220;Best&#8221; Way to Go for Weight Loss?"},"content":{"rendered":"<p><span style=\"font-size: xx-large;\"><span style=\"color: #b30000;\"><strong>HIGH-CARB? HIGH-PROTEIN? HIGH-FAT? <\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: xx-large;\"><span style=\"color: #b30000;\"><strong>IS THERE A &#8220;BEST&#8221; WAY TO GO FOR WEIGHT LOSS?\u00a0<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>&#8212; By Larry Scherwitz and Deborah Kesten &#8212;<\/em><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">If you\u2019ve ever lost weight and discovered how easy it is to gain it back, then you\u2019ll appreciate how helpful it would be to know the best diet for maintaining weight loss. A key reason keeping weight off can be harder than losing it is this: after you lose weight, your body thinks it\u2019s headed for a famine. So it instinctively conserves energy by slowing down your metabolism, the rate at which you burn energy (calories). This is understandable, because a low \u201cburn rate\u201d undoubtedly saved our ancient ancestors from starvation when, for millennia, they had to hunt and gather food\u2014that may, or may not, be available. In other words, Mother Nature figured out what\u2019s best for you: slow down your metabolism to up the odds of survival.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: x-large;\"><span style=\"color: #0000e7;\">Which Diet \u201cAmps Up\u201d Your Burn Rate?<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">The what\u2019s-the-best-diet-to-keep-weight-off conundrum recently emerged yet again when David S. Ludwig, MD, PhD, and colleagues at Children\u2019s Hospital in Boston, published an intriguing study in the prestigious <em>Journal of the American Medical Association<\/em>.<sup>1<\/sup> The question Ludwig posed is this: If you\u2019ve been a successful loser\u2014and have lost 10-15 percent of your body weight, what\u2019s the best way to eat to ramp up your metabolism, and in turn, increase the odds of maintaining weight loss? To find out, he designed an eloquent study that took a close look at the number of calories that are burned, based on three different popular diets.<\/span><\/span><\/p>\n<p><span style=\"font-size: x-large;\"><br \/>\n<span style=\"color: #0000e7;\"><strong>The 3 Diets<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Because Ludwig wanted to find out if particular diets can increase metabolism <em>after <\/em>you\u2019ve lost weight\u2014which is when metabolism typically slows down, he started his study by having 21 overweight and obese young adult adults lose 10-15% of their body weight. To achieve this, all research participants (RPs) followed a diet consisting of 45-65% carbohydrates, 20-35% fat, and 10-35% protein diet, plus the guideline to avoid trans and saturated fat.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">After losing weight, Ludwig launched the essence of the study. Over a four-week period, subjects consumed one of three diets, each of which contained the same number of calories. Before you look over the details of each diet, below, it\u2019ll be helpful for you to know that <em>glycemic index<\/em> indicates the ability of different types of foods that contain carbohydrate to raise the blood glucose levels within 2 hours; while the <em>glycemic load <\/em>factors in the amount consumed of a specific food.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Here\u2019s a breakdown of the diets in Ludwig\u2019s study:<\/span><\/span><\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">Very high-carbohydrate<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">Low-fat<\/span><\/strong><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Very high-carbohydrate (60% of calories)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Low-fat (20% calories from fat)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Low-protein (20% of calories)<\/span><\/p>\n<p><em><span style=\"color: #000000; font-size: large;\">High-glycemic load<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">Very low-carbohydrate<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">Very high-fat<\/span><\/strong><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Low-carbohydrate (10% of calories)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Very high-fat (60% of calories)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">High-protein (30% of calories)<\/span><\/p>\n<p><em><span style=\"color: #000000; font-size: large;\">Low-glycemic load<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">Low-glycemic<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000; font-size: large;\">High-fat<\/span><\/strong><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Carbohydrates (40% of calories)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">High-fat (40% of calories)<\/span><\/p>\n<p><span style=\"color: #000000; font-size: large;\">Low-protein (20% of calories)<\/span><\/p>\n<p><em><span style=\"color: #000000; font-size: large;\">Moderate glycemic load<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Back to Ludwig\u2019s question: Did any of the three popular diets bring the body\u2019s burn rate back to the subjects\u2019 pre-diet metabolism? No, they didn\u2019t. But he did discover that the different diets did, indeed, have different burn rates: the <em>very low-<\/em>carb\/<em>very high-fat <\/em>diet burned the most calories each day, followed by the <em>low-glycemic\/high-fat<\/em> diet; while the <em>very high-carb\/low fat<\/em> diet had the lowest burn rate.<\/span><\/span><\/p>\n<p><span style=\"font-size: x-large;\"><br \/>\n<span style=\"color: #0000e7;\"><strong>Getting It Wrong<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Do these findings tell us you\u2019re more likely to attain and maintain weight loss with the <em>very high-carb\/low-fat <\/em>diet? Not necessarily. Ludwig designed his study to measure burn rate only. And his study did, indeed, reveal that different diets produce different burn rates. <em>But it only suggests a small metabolic advantage that may or may not exist<\/em>. It <em>didn\u2019t<\/em> shed light on whether any of the diets are better than another for weight loss.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Still, Ludwig\u2019s study ignited a firestorm of <em>inaccurate <\/em>interpretations and conclusions. Media and advocates of a <strong>high-fat\/high-protein\/low-carb diet<\/strong> lauded Ludwig\u2019s finding as <em>the<\/em> solution to losing weight and keeping it off. <strong>This is a dangerous and unsupported conclusion<\/strong>, because Ludwig\u2019s very low-carb\/very high-fat diet raised <em>cortisol<\/em> levels, a hormonal measure of stress. This matters a lot to you and your weight, because high cortisol levels <em>promote<\/em> body fat, in part by raising <em>insulin resistance<\/em>, a condition in which circulating blood glucose levels remain high. Add an increase in C-reactive protein (CRP), a measure of chronic inflammation that also resulted from the high-fat\/high-protein diet, and you have a formula for increased risk of heart disease, diabetes, some cancers, <em>weight gain<\/em>, and more.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: x-large;\"><span style=\"color: #0000e7;\"><strong>The Case for Carbs (and Not Fat)<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">In his blog about Ludwig\u2019s study, neurobiologist Dr. Stephan Guyenet astutely points out research findings about carbohydrates and fat most media ignored:<\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">\u201cThe carb:fat ratio,\u201d says Guyenet, \u201chas little or no detectable impact on energy expenditure in people who are not trying to lose weight.\u201d<sup>2<\/sup><\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">At least three studies show the carbohydrate:fat ratio has little or no detectable effect if you are trying to lose weight.<sup>5,6<\/sup><\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"font-size: large;\">When you overeat\u2014that is, when you consume more calories than you burn\u2014<em>the carbohydrates in your diet increase metabolism more than fat!<\/em><sup>3,4<\/sup> This means that foods <em>high<\/em> in carbohydrates amp up your metabolism more effectively than high-fat fare. In contrast, if the extra energy you consume is from a high-fat diet, more is stored as body fat.<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">What does all this mean to you? <em>Carbs may curtail weight gain better than a high-fat diet<\/em>. A plethora of other studies concur. For instance, when scientists overfed rats with both high-carb and high-fat food, they found that <em>fewer excess calories from carbs are stored as body <\/em>fat (75-85%) when compared to excess calories from dietary fat (90-95%).<sup>3<\/sup><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Want more evidence about the carb vs. fat debacle? If you overeat a high-fat, high-carbohydrate diet, and, at the same time, you stop exercising (at least temporarily), the excess dietary fat you consume will pack on more pounds than the carbohydrates in your diet. Why? Carbohydrates have a better burn rate than dietary fat in food, meaning, it takes more calories for you to metabolize carbohydrates than fat.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Such studies tell us that carbs aren\u2019t the evil put-on-the-pounds villain; and that eliminating carbs from your diet\u2014and going high-fat\/high protein instead, isn\u2019t the magic potion for weight loss success.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Which leads to this question: What <em>accurate <\/em>conclusions can we draw from Ludwig\u2019s study?<\/span><\/span><\/p>\n<p><span style=\"font-size: x-large;\"><br \/>\n<span style=\"color: #0000e7;\"><strong>In Search of the Magic Potion<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">If you sort through all the media commotion and confusion, this take-home message emerges:\u00a0 There may be a way to eat after losing weight to increase your metabolic rate. And this slight increase might give you a bit of an edge in making weight loss last.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>But because the balance of carbohydrates, fat, and protein in Ludwig\u2019s diets are extreme, it is unrealistic and unhealthy to turn to any of the diets in his study as a way to attain or maintain weight loss.<\/em><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Let\u2019s see if we can tease out the weight-loss potion we\u2019re seeking\u2014and get it right this time.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"font-size: large;\">Get fresh-food savvy.<\/span> <span style=\"font-size: large;\">Fresh, unprocessed, <em>whole <\/em>foods (fruits, veggies, grains, beans and peas, especially) are the way to go for weight loss. This is because most <em>whole <\/em>grains (such as oats, barley, buckwheat, brown rice, quinoa, and so on)\u2014with the germ, fiber, and other nutrients intact in the kernel\u2014tend to be low-glycemic. But tamper with the whole grain kernel or fresh fruit, and change its original form, and you\u2019re asking for weight-gain trouble. Why? Glycemic index skyrockets if, for example, you consume instant oatmeal instead of whole (rolled) oat flakes, white rice instead of brown rice, or grapes that have been hydrated so they\u2019re now super-sweet raisins.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>The key guideline is this<\/em>: <em>Get fresh as often as possible, but don\u2019t overeat grains\u2014whether whole or processed. A diet that\u2019s too high in carbohydrate-dense grains is a diet that\u2019s also high in calories\u2014the key contributor to weight gain.<\/em><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #b30000;\">Go low.<\/span> <span style=\"color: #000000;\">A low-glycemic way of eating may be the most healthful and helpful diet for losing weight and keeping it off. You don\u2019t have to be a scientist to know how to \u201cgo low.\u201d Simply choose fresh, <em>whole<\/em> fruits; <em>whole <\/em>vegetables; <em>whole, <\/em>unprocessed grains; and legumes (beans and peas) as your most-of-the-time way of eating; with lesser amounts of lean and low-fat fish, poultry, meat, or dairy.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">What\u2019s relevant to your waistline is this: Anytime grains are <em>processed<\/em>\u2014with the germ and fiber removed\u2014the <em>glycemic index<\/em> doubles, going from low to high. This means that if a high-glycemic diet is your most-of-the-time way of eating, you\u2019re increasing the odds of gaining weight and becoming obese. If you\u2019re gluten-sensitive or intolerant, choose gluten-free or low-gluten grains.<\/span><\/span>&lt;<\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #b30000;\">Get balanced.<\/span> <span style=\"color: #000000;\">Ludwig and his team took the low-carb, low-fat diets to extremes so they could better discern differences burn rate, if any. He never intended his study to be used by health professionals or the public to adopt impractical, extreme, experimental dietary designs. In fact, he emphasizes a healthy balance of carbs, fat, and protein in your daily diet. Here\u2019s a general guideline.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>Carbohydrates<\/em>: 45 \u2013 65% (average 55%)<\/span><\/span><br \/>\n<span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>Fat<\/em>: 20 &#8211; 35% of total calories (average 30%)<\/span><\/span><br \/>\n<span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>Protein<\/em>: 10 \u2013 35% (average 15%)<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Increase or decrease the recommended ranges based on your personal health and preferences.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #b30000;\">Court omega-3s.<\/span> <span style=\"color: #000000;\">If your most-of-the-time way of eating includes lots of fast and processed food and beverages, it\u2019s likely you\u2019re one of the millions of Americans who are <em>deficient <\/em>in omega 3 fatty acids. And this matters to your waistline, because omega 3\u2019s help you lose weight. To ramp up your intake, choose lots of fresh food, especially avocado, flax seed, nuts especially walnuts, and wild salmon and other deep-water cold fish (provided they are not caught in heavy- metal-polluted waters).<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #b30000;\">Overcome overeating.<\/span> <span style=\"color: #000000;\">Overeating is overeating. Eat more calories than your body needs and it won\u2019t discriminate whether the source is from too many carbs, fat, or protein. Even if you go low-fat and don\u2019t consume a lot of calories from fat, you can put on pounds from too many carbs, even from too much protein.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Adding insult to injury, when you overeat, your body stores the extra energy (calories) as saturated fat. If the adipose tissue (which stores fat in your body) is already filled because you\u2019re overweight or obese, then the excess fat finds other places in the body to lodge, such as between muscle fibers, in the liver, even the pancreas. The good news is that when you lose weight, this kind of health-harming fat is the first to go.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #b30000;\">Avoid alien fats.<\/span> <span style=\"color: #000000;\">The type of fat you typically consume is critical both to your weight and health. Above all, avoid <em>trans fat<\/em>, because this manmade fat harms health. And stay away from <em>partially hydrogenated<\/em> vegetable oils, because they\u2019ve been exposed to high heat so they can remain on supermarket shelves for a long time without refrigeration. This changes the chemical composition of the oil\u2014so much so that it becomes alien\u2014and harmful\u2014to the body. Even frying foods in vegetable oil creates a certain amount of trans fatty acids.<\/span><\/span><\/p>\n<p><span style=\"font-size: x-large;\"><br \/>\n<span style=\"color: #0000e7;\"><strong>Way to Go for Weight Loss?<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Low-glycemic. Fresh food. Whole grains. Omega 3s. Balanced nutrients. These ingredients have been available to you for millennia. They still are. And they\u2019re still the smartest steps you can take to attain and maintain weight loss. So, too, is this time-tested advice: stop overeating (see our research and Successful Loser Series for more about this) and overloading on processed carbs (cake, cookies, chips, soft drinks, etc.).<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">Add regular physical activity, adequate sleep (7 hours), and stress reduction to the way-to-go-for-weight-loss formula and you have the time-tested magic potion you\u2019re seeking to increase the rate at which you burn calories\u2026and make weight loss last. These are far more effective strategies for losing weight and keeping it off than focusing on any one macronutrient (carbs, fat, protein) that may or may not have a small metabolic advantage.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">References<\/span><\/span><\/p>\n<ol>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">Ebbeling C, Swain J, Feldman h, Wong W, Hachery D, Garcia-Lago E, Ludwig D. Effects of dietary composition on energy\u00a0<\/span><\/span><span style=\"color: #000000; font-size: large;\">expenditure during weight-loss maintenance. <\/span><em style=\"color: #000000; font-size: large;\">JAMA<\/em><span style=\"color: #000000; font-size: large;\"> 2012;307: 2627-2634, PMID<\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">2. Hill JO, Peters JC, Reed GW, Schlundt DG, Sharp T, Greene HL. Nutrient balance in humans: Effects of diet composition.<em>The American Journal of Clnical Nutrition <\/em>1991;54: 10-17, PMID 2058571<\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">Horton TJ, Drougas H, Brachey A, Reed GW, Peters JC, Hill JO. Fat and carbohydrate overfeeding in humans: Different effects on energy storage.<span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>The American Journal of Clinical Nutrition <\/em>1995;62: 19-29, PMD 7598063<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">Lammert O, Grunnet N, Faber P, Bjornsbo KS, Dich J, Larsen LO, Neese RA, Hellerstein MK, Quistorff B. Effects of isoenergic overfeeding of either carbohydrate or fat in young men. <em>The British Journal of Nutrition <\/em>2000;84: 233-245, PMID 11029975<\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">Veldhorst MA, Westerterp KR, van Vught AJ, Westerterp-Plantenga MS. Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. <em>The British Journal of Nutrition <\/em>2010;104: 1395-1405, PMID 20565999<\/span><\/span><\/li>\n<li><span style=\"font-size: large;\"><span style=\"color: #000000;\">Yang MU, Van Itallie TB. Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. <em>The Journal of Clinical Investigation <\/em>1976;58:722-730, PMID 95639 <\/span><\/span><\/li>\n<\/ol>\n<p><span style=\"font-size: large;\"><br \/>\n<span style=\"color: #000000;\"><strong>Next post:<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>Think outside the diet to make weight loss last with <\/em><strong><em>\u201cStudy Uncovers 6 Ancient Healing Secrets of Food: Do they weigh In with weight loss?\u201d <\/em><\/strong><em>posted on our <\/em><strong><em>NewView blog<\/em><\/strong><em>.<\/em><\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\"><em>You\u2019ll get plenty of clarity about what\u2019s true and useful\u2014or not\u2014by keeping up with nutritionist Deborah Kesten, MPH, and research scientist Larry Scherwitz, PhD, the writers of this post, by following them on <\/em><em><a href=\"https:\/\/twitter.com\/OutsideTheDiet\">Twitter<\/a>, liking them on <a href=\"http:\/\/www.facebook.com\/makeweightlosslast\">Facebook<\/a>, or sending us an <a href=\"mailto:deborah@makeweightlosslast.com\">email<\/a><\/em>.<\/span><\/span><\/p>\n<p><span style=\"font-size: large;\"><span style=\"color: #000000;\">What are your thoughts about \u201cIs There a &#8220;Best&#8221; Way to Go for Weight Loss?\u201d Tell us about them in the Comments section below.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIGH-CARB? HIGH-PROTEIN? HIGH-FAT? IS THERE A &#8220;BEST&#8221; WAY TO GO FOR WEIGHT LOSS?\u00a0 &#8212; By Larry Scherwitz and Deborah Kesten &#8212; If you\u2019ve ever lost weight and discovered how easy it is to gain it back, then you\u2019ll appreciate how helpful it would be to know the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[51,56,55,57,54,52,53,20,19],"class_list":["post-1192","post","type-post","status-publish","format-standard","hentry","category-mwllnow","tag-best-diet","tag-burn-rate","tag-david-ludwig","tag-diets","tag-high-carb","tag-high-fat","tag-high-protein","tag-lose-weight","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/posts\/1192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/comments?post=1192"}],"version-history":[{"count":35,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/posts\/1192\/revisions"}],"predecessor-version":[{"id":2658,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/posts\/1192\/revisions\/2658"}],"wp:attachment":[{"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/media?parent=1192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/categories?post=1192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.makeweightlosslast.com\/wp-json\/wp\/v2\/tags?post=1192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}