Low-carb weight loss

In a previous blog post I discussed how  low-carbohydrate diets have negative effects on the Finnish cardiovascular health. I’m bringing the subject of low-carbohydrate diets up again because it seems that these diets have become somewhat trendy and so I believe it is important to take look closer.

One of the reasons that people go on low-carbohydrate diets, such as Atkins' diet, is because they seem to help weight loss and as a matter of fact, studies show that low-carbohydrate diets do promote it. One study concludes that “low-carbohydrate diets are at least as effective as low-fat diets at reducing weight” (1). However, this study focuses on short-term weight loss and is not the only study that admits that long-term studies are needed (1)(2).

Atkins would probably choose something else...

When weight loss results of low-carbohydrate diets were compared to the results of low-fat, calorie-reduced methods of losing weight, after six months low-carbohydrate diets yielded better results and greater weight loss than simple calorie restriction. However, the results of these two types of diets after 12 months were the same (2).  The significance lies in the fact that low-carbohydrate diets do not guarantee better results than other calorie-restricted diets, especially in the long run.

Carbohydrates are an important part of our diets, as for one, our nerve cells and red blood cells can only use glucose as their fuel. Also, if one is looking to increase muscle mass while losing weight, carbohydrates are needed to fuel the building of muscle tissue. If insufficient amount of carbohydrates are consumed, the body will produce glucose from protein instead of using it to build new proteins (3). Since low-carbohydrate diets may also increase cardiovascular disease risk factors if the fat and protein are mostly animal based (4), I don’t see many reasons for going on a low-carbohydrate diet, unless it is for very short term.

The reasons why low-carbohydrate diets work are probably because they are appetite suppressing, they restrict dietary choices and because fat and protein are highly satiating (2). However, I believe that by eating plenty of whole grain, fruit and vegetables alongside protein and unsaturated fat can have similar effects, because fiber can increase the feeling of satiety as well. In the end, it all boils down to avoiding the consumption of sugar, which according to Robert Lustig is why Atkins' diet really works (5).

Thanks for reading! Let me know if you have any questions about low-carbohydrate diets or anything else.

Anna-Kaisa

References

1. Hu T, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy WS Jr, Kelly TN, He J, Bazzano LA. “Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials”. Department of Epidemiology, School of Public Health and Tropical Medicine, Tulane University. PubMed. Web. http://www.ncbi.nlm.nih.gov/pubmed/23035144 6/29/2013.

2. Astrup A, Meinert Larsen T, Harper A.  “Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?” Department of Human Nutrition, Centre of Advanced Food Research, RVA University, Copenhagen. PubMed. Web. http://www.ncbi.nlm.nih.gov/pubmed/15351198 6/29/2013.

3. Byrd-Bredbenner, Carol. Moe, Gaile. Beshgetoor, Donna. Berning, Jacqueline. Introduction To Human Nutrition. BIOL45 Foothill College Edition. McGraw-Hill Companies Inc. 2013. Print. Pages 163, 243.

4. Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, Weiderpass E. “Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study”. University of Athens Medical School. PubMed. Web. http://www.ncbi.nlm.nih.gov/pubmed/22735105 6/30/2013.

5. Lustig, Robert. “Fructose: it's ‘alcohol without the buzz’”. Department of Pediatrics and the Philip R. Lee Institute for Health Policy Studies, University of California. PubMed. Web. http://www.ncbi.nlm.nih.gov/pubmed/23493539 6/30/2013.