The most effective diets for weight loss/”body drying” are based on reducing the amount of carbohydrates, primarily simple ones, and shifting the priority in the ratio of proteins, fats, and carbohydrates towards proteins, healthy fats, and fiber.
One such adjustment in carbohydrates is enough to start losing weight, and quite effectively at that.
The reason is that carbohydrates are the main carriers of calories, very easily “overconsumed,” absorbed, converted into fat, producing hormonal changes that further contribute to obesity.
Below we will discuss how effective low-carbohydrate diets really are for weight loss and health, and we will do this based on the reviews of scientists.
For those who engage in sports, it is important to understand that both an excess of carbohydrates and their deficiency harm athletic functionality, as in the first case, body composition changes for the worse (the percentage of fat increases), while in the second case, endurance and potential for muscle growth decrease.
Main thoughts:
Low-carbohydrate diets are among the most effective for weight loss, including in the abdominal area
The norm of carbohydrates on a low-carbohydrate diet is 50-150 g per day
Our grandparents ate significantly fewer carbohydrates…
Inhabitants of the pre-industrial era, who obtained their food primarily from subsistence farming, consumed significantly fewer carbohydrates than we do.
Even if we recall the still vivid images of traditional village lunches, they were typically based on meat, fish, bread, vegetables, fruits, berries, and mushrooms.
Very rarely this list was supplemented with candies, cookies, and.. some other unhealthy items brought from the city.
The result – people at that time were much slimmer.
According to experts, many modern diseases and the obesity epidemic are a consequence of some achievements of the food industry in the early 20th century, in particular – the invention of methods for obtaining and the active use of refined sugar and flour… 13.
Modern scientific research confirms that the main cause of obesity in modern society is the excessive consumption of calories from carbohydrates, primarily – sugars and baked goods made from refined flour 14.
Taking this into account, it is obvious that switching to a low-carbohydrate or carbohydrate-free diet seems to be the most reasonable strategy for weight loss and health improvement.
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Advantages of Low-Carbohydrate Diets. Scientists’ Reviews
1 Low-carbohydrate diets are effective for weight loss
Numerous scientific experiments confirm that low-carbohydrate diets are one of the most effective for weight loss. The result – approximately 2-14 kg in 6 months 22-26.
The expression “for weight reduction” (and not “for weight loss”) is used intentionally, as on such diets body weight decreases not only due to a reduction in body fat percentage but also due to muscle mass, however, to a greater extent – due to fat mass 27-30.
Compared to fat-restricted diets, low-carbohydrate diets are NOT less effective, and in some experiments – significantly more effective for weight loss 31.
Research also demonstrates the effectiveness of carbohydrate-free diets for belly fat loss. In one of them, a 30% greater reduction in waist circumference was noted compared to a similarly caloric low-fat diet 28.
Low-carbohydrate diets are among the most effective for weight loss, including in the belly area
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2 The fewer carbohydrates, the less you want to eat
Appetite controls the amount of food we consume.
According to scientific studies, low-carbohydrate diets significantly reduce appetite 1,5,6,13.
It is important to note that it is the excessive caloric intake, rather than a lack of physical activity that is the main cause of the obesity epidemic in modern society.
When we talk about appetite, scientists usually operate with two concepts to assess the influence of various factors on it: the feeling of hunger experienced by a person and the levels of hormones that regulate the feeling of hunger.
It is obvious that, like any feelings, the sensation of hunger is very subjective (it can even be influenced by mood), while the levels of the corresponding hormones provide quite objective information.
In most scientific experiments, the sensations of hunger are tested, and most of them confirm the effectiveness of low-carbohydrate diets 5,6, demonstrating a reduction in appetite of up to 50% 17.
Let’s consider some of the studies.
Researchers compared the effects on appetite of a low-carbohydrate diet and a low-fat diet over the course of 1 year.
The experiment involved 148 adult men and women (average age 46 years), who were randomly assigned to two groups: the first group on a low-carbohydrate diet (less than 40 g per day, excluding fiber), and the second group on a low-fat diet (less than 30% of caloric intake from fats).
What was studied: how the amount of carbohydrates in the diet affects the levels of hormones responsible for appetite 2,3: peptide YY (a satiety hormone, released by intestinal cells in response to food intake and reduces appetite); ghrelin (“hunger hormone,” secreted by stomach cells when the stomach is empty, stimulating feelings of hunger, and secretion stops when the stomach is stretched by food).
Results:
- participants in the no-carb group lost 5.3 kg over the year, while those in the low-fat group lost 1.5 kg;
- according to the participants’ own assessments, there was no change in appetite;
- in both groups, the level of hormone YY decreased (slightly more in the low-fat group), while the level of ghrelin did not change.
The difference in the effect on the level of hormone YY between the two types of diets indicates that a no-carb diet contributes to better satiety. This likely explains the difference in weight loss.
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In one carefully conducted study, the feeling of hunger in subjects on a low-carbohydrate diet did not differ from the feeling of hunger on a low-fat diet; however, the total number of calories consumed on the low-carbohydrate diet was 1000 calories less 16.
In another study, scientists compared the effect of a high-protein diet (30% of total calories) and low/medium carbohydrates (in the first case, the carbohydrate content was 4% of calories, in the second – 35%).
The result: total calorie intake is lower on a no-carb diet than on a medium-carb diet. That is, you feel less hungry, the feeling of hunger is lower, and weight loss is significantly greater on a low-carb diet 6.
– Why is appetite lower on a low-carb diet?
A likely explanation is that insulin levels decrease.
Elevated insulin levels in the blood are associated with a stronger appetite and a higher number of calories consumed; also, foods with a high glycemic index (i.e., those that cause a spike in insulin levels) have a lower satiety index.
This is supported by the fact that artificial suppression of insulin leads to weight loss 18-20.
According to scientists’ reviews, appetite decreases on a low-carb diet. This may be related to the drop in insulin levels in the blood.
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3 It is easier to stick to a low-carb diet than a low-fat one
This is a common viewpoint. In reality, research on this issue is contradictory. The reason, again, is likely the subjectivity of human assessment of what is easier and what is harder.
In a systematic review of 13 scientific studies 8 on the benefits of low-carb diets, it is stated that “based on the data from these studies, there is a clear difference in how easy it is to stick to a low-carb diet compared to a low-fat diet: losing weight on a low-carb and high-protein diet is easier than on a low-fat diet.”
Furthermore, it states:
“This statement contradicts the widely accepted recommendation to reduce fat intake for weight loss, which is still often voiced by official health organizations.”
Here is an opposing opinion.
In comparative trials of long-term adherence to low-carb or low-fat diets, it has been shown that with the same caloric intake (1400-1700 calories), it is psychologically easier to reduce calorie intake by cutting fats rather than carbohydrates 7. At the same time, the effect on weight loss is approximately the same: on average, minus 14 kg per year.
It is easier to stick to a low-carb diet for a long time than to diets based on reducing fat intake.
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4 Low-carbohydrate diets are beneficial for health
Reducing the amount of carbohydrates in the diet leads to improved metabolic health of the body.
This is manifested in a decrease in the level of bad low-density cholesterol in the blood, an increase in the level of good high-density cholesterol, a reduction in the concentration of triglycerides, glucose, and insulin in the blood, normalization of blood pressure, and improvement of the immune cell function of the body 8,10,11,12.
It is worth noting that low insulin levels are recognized by scientists as one of the conditions for optimal metabolic health, and its reduction on a low-carbohydrate diet is quite logical, as insulin secretion is a response of the body to carbohydrates (glucose).
Normalization of blood pressure is also quite logical, as excess body weight is a factor in its disruption.
5 Low-carbohydrate diets are beneficial for heart and vascular health
When the proportion of carbohydrates in the diet decreases, there is a corresponding increase in the proportion of fats (both healthy and not so healthy) to ensure the necessary daily caloric intake.
Some scientists express concerns that this may lead to an increased risk of cardiovascular diseases, and some dietary associations even DO NOT recommend and warn about the dangers of low-carbohydrate diets 12.
However, numerous studies show that this type of diet is not only effective for weight loss but also leads to improvements in risk factors for cardiovascular diseases 12.
Since reducing the amount of carbohydrates in the diet decreases the amount of energy obtained from food, it is not entirely clear what specifically is related to the positive effects of low-carbohydrate diets: the reduction in carbohydrate intake or the decrease in overall caloric intake.
Low-carbohydrate diets are effective not only for weight loss but also beneficial for health: they improve the function of the cardiovascular system, normalize blood pressure, and levels of insulin and triglycerides in the blood.
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The essence of a low-carbohydrate diet
According to the recommendations of health institutions, the norm of carbohydrates per day should be 45 – 65 percent of the total caloric intake.
With a calculated caloric intake for weight loss of 2000 calories, carbohydrates should account for 225-325 grams per day.
However, actual data suggests that the effectiveness of weight loss will be significantly higher, and the health benefits greater, if the specified norm is cut even further.
All low-carbohydrate diets or carbohydrate-free diets, as they are sometimes called, imply strong restriction of carbohydrate intake, especially simple (sugars) and starchy (bread, potatoes, pasta) carbohydrates.
In this case, the ratio of protein, fat, and carbohydrates shifts towards increasing the share of healthy fats, protein, and non-starchy vegetables.
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How many carbohydrates are needed per day on a low-carbohydrate diet?
Most of the controversial opinions surrounding this type of diet stem from the lack of a clear definition, i.e., it is often unclear what constitutes a low carbohydrate content?
Traditionally, a low-carbohydrate diet is understood to be one where less than 200 g of carbohydrates per day is consumed. However, most experts believe that this amount is too high to achieve a health-beneficial metabolic effect.
Most often, the optimal norm is referred to as 50-150 grams of carbohydrates per day 13.
The lower limit of 50 g corresponds to the carbohydrate amount on a ketogenic diet, which is considered by many experts to be one of the most effective not only for weight loss but also beneficial for health. Among its advantages is even an anti-cancer effect.
The norm of carbohydrates on a low-carbohydrate diet is 50-150 g per day
List of low-carbohydrate diets
The list of the most popular low-carbohydrate diets is as follows:
- Basic low-carbohydrate diet: due to the lack of a precise definition of this diet, sometimes simply limiting carbohydrate intake to 150-200 g per day is considered a criterion for low-carbohydrate nutrition;
- Ketogenic diet: almost complete exclusion of carbohydrates, with an increase in the share of fats and proteins, the key point is achieving a state of ketosis, in which the body switches to primarily using fats rather than carbohydrates for energy;
- Dukan diet: the basis of the diet is protein animal products (for meat lovers);
- Low-carbohydrate diet with fats: similar to the ketogenic diet, but the carbohydrate share is higher, which does not allow achieving ketosis and its associated benefits;
- Atkins diet;
- Paleo diet;
- Mediterranean diet;
- Low-Carb Diet: carbohydrate-rich foods are completely excluded; the basis of the diet consists of meat products and fats.
Not all of these diets are beneficial for health, and some can even be seriously harmful.
And remember: complete exclusion of carbohydrates and excessive consumption of meat and other animal products violates the basic principles of healthy eating.
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List of Low-Carb Foods
The list of allowed low-carb foods includes:
- meat (beef, chicken, etc.);
- eggs;
- seafood (fish, shellfish);
- vegetables (cabbage, broccoli, tomatoes, onions, eggplants, cucumbers, peppers, spinach, etc.);
- mushrooms;
- fruits and berries (apples, apricots, oranges, grapefruits, lemons, kiwis, olives, avocados).
List of Prohibited Foods on a Low-Carb Diet
According to the generally accepted classification, carbohydrates can be conditionally divided into simple and complex (or fast and slow).
This division is quite conditional, as there are no products that contain exclusively simple or complex carbohydrates.
All simple or fast carbohydrates are the worst carbohydrates for weight loss and health, which is why they are excluded from all low-carb diets. One should avoid consuming them in large quantities, as well as refined products with a high content of these carbohydrates.
Which products are we talking about?
The list of fast carbohydrates harmful for weight loss:
- table sugar (sucrose);
- brown sugar;
- cane sugar;
- corn syrup;
- glucose;
- fructose or fruit sugar;
- lactose or milk sugar;
- maltose or malt sugar.
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The list of products containing fast harmful carbohydrates for weight loss:
- sugar;
- honey, jams, syrups;
- sugary carbonated drinks;
- sports drinks;
- fruit juices (store-bought, in packages);
- candies, chocolate;
- desserts;
- dairy products (contain carbohydrates in the form of lactose);
- ice cream and milkshakes;
- breakfast cereals;
- baked goods made from refined flour of the highest grade.
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In the list of permitted foods on a low-carbohydrate diet, primarily whole natural products; prohibited are products with an excess of refined sugars and flour.
Conclusion
Low-carbohydrate diets have undeniable advantages for weight loss and metabolic health.
According to scientific data on most of the killer diseases of our time, as well as the obesity epidemic, many issues could be avoided simply by limiting the amount of carbohydrates in the daily diet.
This primarily concerns refined carbohydrates (sugar, fructose, flour, starchy vegetables), but there is also merit in a general reduction of carbohydrate intake, including complex (or slow) carbohydrates, which are considered beneficial.
Taking the above into account, low-carbohydrate diets can be recommended for:
- those who want to lose weight;
- diabetics;
- people with cardiovascular diseases;
- to lower blood cholesterol levels;
- for anyone who cares about their health.
