Low-carb diets entail restricting carbs, such as rice, bread and pasta, and increasing your intake of both protein and fats. This lowers blood glucose and insulin levels, both of which enhance the use of stored body fat as fuel. Low-carb diets don’t lead to fat gain, but instead are effective for helping you to shed those extra pounds.
Appetite
One of the ways low-carb diets cause weight loss is by reducing appetite, according to a study conducted by researchers at Temple University School of Medicine. Scientists studied the impact of low-carb-diets on appetite in obese patients with type 2 diabetes. Subjects were assigned to a low-carb, high-protein, high-fat diet for two weeks. At the end of the study, which was published in the March 2005 issue of “Annals of Internal Medicine,” researchers found that subjects experienced decreases in appetite and reduced their calorie intake by an average of 1,000 calories per day.
Weight Loss
Scientists at Ben-Gurion University of the Negev in Germany investigated the impact of different diets on weight loss. Obese subjects were assigned to one of the following diet groups for two years: low-carb, non-restricted-calorie; Mediterranean, restricted-calorie; or low-fat, restricted-calorie. At the end of the treatment, researchers discovered that those in the low-carb group experienced greater weight loss than those in the other groups, according to findings published in the July 2008 issue of "The New England Journal of Medicine.”
Additional Research
In another study published in the May 2003 issue of "The New England Journal of Medicine,” researchers at the University of Pennsylvania School of Medicine examined the effects of a low-carb diet on obese men and women. Participants were assigned to a low-calorie, high-carb, low-fat diet or a low-carb, high-protein, high-fat diet for one year. Scientists found that those in the low-carb group experienced greater weight loss after six months compared with those who followed a low-fat diet.
Safety
Low-carb diets seem effective for increasing weight loss, but concerns have been raised about its impact on overall health, particularly kidney function. In research published in the September 2005 issue of “Nutrition & Metabolism,” researchers from the University of Connecticut performed a review of scientific studies regarding protein intake and kidney function. They concluded that following a low-carb, high-protein diet has no adverse effects on kidney function in people with normal kidney function.
References
- "Annals of Internal Medicine"; Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes; G. Boden et al.; March 2005
- "The New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; I. Shai et al.; July 2008
- "The New England Journal of Medicine"; A Randomized Trial of a Low-Carbohydrate Diet for Obesity; G.D. Foster et al.; May 2003
- "Nutrition & Metabolism"; Dietary Protein Intake and Renal Function; W.F. Martin et al.; September 2005
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