Calories are not all equal

This is the number one issue in the world of health that seems to tear us apart: is a low-calorie, low-carbohydrate or fat diet the key to success for weight loss in the long run?

Well, a new study published in the journal BMJ finally settled the debate once and for all, showing that people on a low carbohydrate diet burn between 209 and 278 calories more per day than those on a high carbohydrate diet.

To conduct this study, researchers at Harvard University randomized obese and overweight people who had lost weight in one of three diets: the first to a high carbohydrate diet (60% of their caloric intake) daily carbohydrate), the second to a moderate carbohydrate diet (40% of their daily caloric intake of carbohydrates) and the third, a low carbohydrate diet (20% of their daily calorie intake of carbohydrates). The protein intake of all participants remained fixed at 20%, and the calories were adjusted to stabilize the weight and put an end to the weight loss, so that it was more likely that the Calorie consumption difference observed does not stem from weight loss, but from the types of macros consumed. .

After 20 weeks of experience, researchers found that those on a low-carb diet increased their rest spending by more than 200 calories a day, while those in the high carbohydrate group decreased their resting energy expenditure. This resulted in 50 to 70 more calories per day for each 10% decrease in carbohydrate intake.

"If this difference persists – and we have not seen a decrease in the 20 weeks of our study – the effect would be a weight loss of about 20 pounds after three years without any change in caloric intake. Said the doctoral students. author of the study, Cara Ebbeling, in a press release.

David Ludwig, MD, and the co-author of Ebbling explained that the level of insulin was decreasing. The processed carbohydrates, which "flooded our diet at the time of reduced fat consumption," increase insulin levels, he said in a press release, which pushes the cells fat to store excess calories. This increases hunger and slows metabolism, which is "a recipe for weight gain".

The study found that those who followed a low carbohydrate diet had high insulin secretion – produced after consuming glucose (the sugar contained in carbohydrates) – burned even more calories; up to 478 calories a day.

The study shows why the conventional model of "calories intake, calories out" is not the best way to lose weight. Instead, a more effective and sustainable long-term weight loss depends on the types of calories we consume.

For more of that, it's the exact time of day you should eat carbohydrates if you want to lose weight, and these are the surprising foods that have more carbohydrates than a piece of bread.

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