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So I've been beeping and bopping about LOW CARB vs. LOW CALORIE diets and found an interesting article.
https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/
The author analyzed the data from 23 studies comparing low-carb and low-fat diets. All of the studies are randomized controlled trials and are published in respected journals.
The result was...drum roll...
The majority of studies achieved statistically significant differences in weight loss (always in favor of low-carb). Also noted:
1) The low-carb groups often lost 2-3 times as much weight as the low-fat groups. In a few instances there was no significant difference.
2) In most cases, calories were restricted in the low-fat groups, while the low-carb groups could eat as much as they wanted.
3) When both groups restricted calories, the low-carb dieters still lost more weight (7, 13, 19), although it was not always significant (8, 18, 20).
4) There was only one study where the low-fat group lost more weight (23) although the difference was small (0.5 kg – 1.1 lb) and not statistically significant.
Point 2 is significant. I looked at the studies and all the low carb diets started at 20 grams or less, many went up to 40 after that using keto sticks to make sure they were still in fat burning mode.
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1434 kcal
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Fat: 101.16g | Prot: 80.31g | Carbs: 85.68g.
Breakfast: Designer Whey French Vanilla Protein Powder, Silk Pure Almond Milk - Unsweetened Original. Lunch: La Banderita Soft Taco Low Carb Tortillas, Hard-Boiled Egg, Hellmann's Real Mayonnaise. Dinner: Cherry Tomatoes, Lettuce, Daisy Sour Cream, La Banderita Soft Taco Low Carb Tortillas, Great Value Medium Cheddar Cheese. Snacks/Other: Egg, Carbquik Complete Biscuit and Baking Mix, Truvia Brown Sugar Blend, Truvia Brown Sugar Blend, Carbquik Complete Biscuit and Baking Mix, Whipped Light Cream (Unsweetened), Half and Half Cream. more...
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2481 kcal
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Exercise:
Yard Work (gardening) - 30 minutes, Desk Work - 8 hours, Walking (slow) - 3/kph - 20 minutes, Resting - 7 hours and 10 minutes, Sleeping - 8 hours. more...
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1 to 20 of 34
 Comments
there is a article on how low is low carb, on diet doctor.com. The lower your carb count the more wight you can lose. start with 5 a day then each week add 5 more for another week until you reach your point where you no longer lose but also you do not gain.
10 Mar 16 by member: Sweet Georgia Peaches
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that is weight not wight sorry about that!
10 Mar 16 by member: Sweet Georgia Peaches
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I'm watching my carbs but I can't seem to let go of watching my calories. My mind is stuck in calories are the enemy mode. Thanks for the info FloridaAngel!
11 Mar 16 by member: DivaTrue
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I had read similar studies. One writer (Taubes) who supports low carb as the healthiest and most effective diet has pointed out that no matter what diet you do, you're always reducing carbs as you cut out the junk foods and therefore one could argue that people lose weight mainly by reducing carbs. Though doing low carb I also pay attention to calories "just for ducks." I think when my carbs are around 20-30/day the calories tend to be low without any conscious effort. There's really only so much fat and meat a person wants to eat. But when the carbs get higher, then calories can jump up as one becomes a little hungrier. Generally when you are adding some starch you're going to want some fat with it.
11 Mar 16 by member: trackin64
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so when you get hungry that is where the LCHF comes in. slap some real butter on your food or pour some real cream in your cooking. It is not about eating more meat.
11 Mar 16 by member: Sweet Georgia Peaches
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None of this is supported by science. Also, more weight loss does not equal more fat loss. Less carbs are good for water weight loss which will skew the results. In the end CICO is what matters. http://examine.com/faq/what-should-i-eat-for-weight-loss/
11 Mar 16 by member: -Diablo
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This is a nice thread. Thanks!
11 Mar 16 by member: Mistybenner
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" People on very-low-carb diets can also lose weight very quickly on the short term because the depletion of their glycogen stores leads to the excretion of bound water. That explains why two trials found that people on a low-carb diet had lost more weight than people on a low-fat diet after 6 months but not 12.[19]"
11 Mar 16 by member: -Diablo
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Thanks for the info. Everyone has to walk their own path, I find that the simplest path for me is calories in / calories out. East reasonably, and exercise. I feel better all the way around.
11 Mar 16 by member: dcw1964
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We all must do what best works for each of us...but HE is here to argue and challenge, and you know who you are.
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And she did cite journal articles with studies.
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The article backs up the scientific peer reviewed data I posted. There weight lost was equal at 12 months. The other studies did not specify a time frame so they were most likely less than 12 months.
11 Mar 16 by member: -Diablo
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I agree hcb. Whatever works for us. Just found this interesting but like others, it's so tough giving up the focus on calories. Just proud each of us are here, working on a healthier us!
11 Mar 16 by member: FloridaAngel
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Love this, great validation that I am doing the right thing.
11 Mar 16 by member: Gina4664
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I'm aware of both but my main focus is on sugar and carbohydrates. Cutting out sugar, processed foods, junk foods, fast foods, fruit, grains, and legumes has been extremely effective for me and I would wager would be for anyone that followed my diet. But, I don't recommend it for everyone for several reasons; it takes a lot of self-discipline and that's not a common trait, some people refuse to give up pet foods and it's an all-or-none proposition, and there's more than one road to the castle. Whatever works for any given person is the plan they should pursue, but, if it's NOT working then maybe it's time to look at other possibilities.
11 Mar 16 by member: 1point21gigawatts
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My mom lost 20 lbs when she went low carb.
However, I started losing weight before I joined the site and in a year's time, I've lost over 100 lbs with just portion control and an increase in physical activity. Low carb is not a healthy option for a number of people because carbs, while caloric, also equal energy. People who are prone to their blood sugar crashing (or even just dropping uncomfortably low) should not attempt a low carb diet.
I, personally, am hypogylcemic. I eat plenty of protein, but carbs are still an essential part of my diet.
11 Mar 16 by member: emilydotson
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Yes, ultimately you have to pick a program that you can live with and hopefully that program will also do the job. Statistics can be misleading - and I do wonder about the 12-month "results" and if the real thing that happened is that most people quit and regained! One thing that seems to be agreed upon is that regaining is a problem no matter which program you choose.
11 Mar 16 by member: trackin64
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A low-carbohydrate diet seems to be working for you, so I don't want to go out of my way to criticize it (if this seems like a criticism, which it's not intended to be). That said: "Significant weight loss was observed with any low-carbohydrate or low-fat diet. Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight." https://www.ncbi.nlm.nih.gov/pubmed/25182101
11 Mar 16 by member: ptburns
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The notion that low carb is unhealthy is false. A diet of empty calorie junk food is unhealthy. Regardless of diet nutrient dense food choices are what's important and there are plenty of nutrient dense food choices on a low carb diet. Low carb is the best diet for sorting out blood sugar issues because it takes you off the insulin spike roller coaster. It's a shame when people push myths about low carb.
11 Mar 16 by member: 1point21gigawatts
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Low Carb doesn't mean omit veggies and fruits. You can be an overweight, unhealthy vegan just like you can be an overweight, unhealthly low carber. Atkins has phases where that stuff is added back in. Primal Blueprint is a little different. Daily food choices that feed into a big picture are what counts. I can eat just eggs all day long and lose weight but I know I need to add in the stuff I happen to hate (veggies) if I want to get the micronutrients and be an overall healthier person.
11 Mar 16 by member: ny_shelly
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FloridaAngel's Weight History
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