June 23, 2012
It is an observable fact low-carb diets work better than any other diet currently studied. Unfortunately, this is not yet common knowledge as low-fat high-sugar food products are still ubiquitous. If you want to lose weight, there is nothing more effective that you can use will-power on than worrying about how many carbs you are consuming. The underlying physiologically mechanisms are up for debate, but they seem irrelevant to those trying to lose weight. This fact has been repeatedly observed over a dozen times in controlled intervention studies:
- Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229-41.
- Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969-977.
- Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617-1623.
- Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074-81.
- Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253-8.
- Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141-2146.
- Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.
- Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769-777.
- Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433-1437.
- Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.
- Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]
- Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580-7.
- Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.
- Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567-76.
- Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297-309.
- Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes-a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15-20.
- Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.
January 31, 2010
January 19, 2010
I've realized that I've been using facebook to replace my blog, and that's the reason I haven't been writing as much. The problem with facebook is you don't really get enough space to say anything, only to be misunderstood.
So, I've been meaning to write an article about what I have discovered doing food and diet research over the last year or so, both online and on myself. But until I get around to that I found some recent studies pretty interesting:
Basically, these far-reaching studies completely exonerate saturated fat and fat in general (excluding manufactured trans fat) from either cancer or heart disease. There is no reason for anyone to eat low-fat products or stay away from fat. I suppose you could make an argument that it could help you reduce your caloric intake, but I could probably make a better argument that the opposite would be achieved.
What's not surprising though, is that these huge studies are not getting the headlines they deserve. The news has been telling us about "artery clogging saturated fat" for almost three decades, with not much evidence to support these scary headlines. I'm not surprised they aren't going to stop so suddenly. I've seen Men's Health do quite a bit of publishing about how Saturated Fat is harmless, but not any major news outlets. Even worse, as I write this it seems the United Kingdom is waging its own war on Saturated fat:
I love the ridiculous language in these articles. Especially numbers just thrown around "we eat 20% more saturated fat than is good for us." Huh? How can you possibly know? The diet tips are horrible, and are only going to lead to people trading benign saturated fat calories for processed food calories and eating more. Just like this whole low-fat craze has done in the United States.
I say, eat the skin on the chicken. It's delicious. Eat the fat on the steak, it's the best part. The fatty food tastes better, it's more satisfying, and I believe it let's people automatically consume less calories without having to think about it.
We've been eating saturated fats for millions of years. In the last few decades so many new, processed foods have come along and sugar has been added to almost everything. Our food has changed dramatically. In what kind of insane universe did we still blame saturated fat (something that has been fairly constant) after seeing Obesity rates do this: