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New research suggests that low carbohydrate diets may help people lose weight and even lose weight, which adds to the confusion over health benefits of carbohydrates.
For the study, which was published in Bmj, the researchers submitted 234 overweight adults to a 10-week slimming diet. More than half of them lost about 10% of their body weight during this time. From there, they were assigned to follow either a low carbohydrate diet (20% of total calories from carbohydrates, 60% of fat), a moderate carbohydrate diet (40% of carbohydrates and fats) or a high carbohydrate diet (60% carbohydrate, 20% fat) for 20 weeks. Protein, sugar, saturated fat and sodium were kept fairly constant in all diets.
The researchers found that people on a low-carbohydrate diet burned more than 200 extra calories a day compared to people on a high-carbohydrate diet, thus avoiding a reduction in calorie burning that could lead to significant weight loss. Over time, researchers write that this increase in caloric expenditure could not only maintain existing weight loss, but also help low-carb dieters lose more weight than other diets. They estimated that a person enjoying a low-carb diet could lose around 10% of his weight in just three years by cutting back on his carbohydrate intake, even though his total calorie intake does not increase. had not changed.
The results are convincing, but like all food research, they are not without controversy. Existing scientific discoveries and anecdotal evidence corroborate almost every carbohydrate consumption.
So do you need to swear bread or not? This is what science says.
Low carb diets can help you lose weight
There is a reason for dieters to turn to low carb diets such as Atkins diets and ketogenic diets. Many studies and personal experiences show that they can work to lose weight, or even better in some cases than low fat diets. The body converts carbohydrates into glucose, which triggers the release of insulin and potentially increases the risk of developing type 2 diabetes and obesity. Some researchers therefore believe that reducing the number of carbohydrates can lead to a reduction in size. Some studies suggest that, in the meantime, vilified fats can regulate blood sugar levels and keep you satisfied throughout the day, helping to control your weight.
But restrict carbohydrates may not be the best choice for everyone
According to Robin Tucker, an assistant professor of food science and human nutrition at Michigan State University, low carb diets cause rapid weight loss. But much of what is lost is the weight of the water because the body is forced to tap into its carbohydrate stores, stored with water. This weight often comes back when a person starts eating starchy foods again, says Tucker. "Most people can not stay on the diet in the long run," says Tucker. "They lose the same 10, 15, 20 pounds again and again and again."
A major study conducted earlier this year also found that dieters who had a diet low in carbohydrates and fat had lost about the same weight a year later. Different people have also been successful in different regimes as part of the study, suggesting that there is no "better" universal diet.
The rest of your plan also counts
Many studies have shown that the impact of a restrictive diet on health depends largely on what replaces the eliminated foods. People who consume better a diet low in carbohydrates or fat tend to be the ones who compensate by eating a lot of fruits, vegetables and vegetable protein, while people who compensate the loss of calories with snack foods and snacks. Animal products are less likely to see the health benefits. "The quality of food is really more a thing to focus on than calories or grams of fat or things like that, and it's the same with carbs," Tucker says.
An August study, for example, found that people who eat their carbohydrates moderately – taking about 50% of their daily caloric intake from these foods – have a lower risk of premature death than people on very or very poor diets in carbohydrates. Researchers have noted that people who eat a high carbohydrate diet tend to consume a lot of refined and low-nutritious carbohydrates, such as white bread and snack foods, while people on a low-carbohydrate diet often over-compensate. their consumption of meat and dairy products, which can cause heart disease.
Carbohydrates have health benefits
Carbohydrates are the main source of energy in the body. This is why endurance athletes "load" before competitions. When you limit your intake of carbohydrates, your body is forced to find other sources of energy, such as fats, that produce compounds called ketones when they are burned as fuel, thus giving it name to the ketogenic diet. Experts do not know how such changes affect health in the long run, says Tucker.
Foods rich in carbohydrates, such as whole grains and fruits, also provide valuable nutrients, including vitamins, minerals, antioxidants and sometimes even healthy proteins and fats, says Tucker.
The bottom line
Tucker says she agrees with the recommendation of the federal diet guidelines that 45 to 65 percent of daily calories should come from carbohydrates. She recommends "focusing on high-fiber sources such as whole grains, fruits and vegetables" rather than refined and processed carbohydrates such as white bread and crackers. "These are going to be really good for general health, bowel health and weight management," says Tucker. "As long as you make wise choices, I see no reason to limit your carbs for any particular reason."
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