Low-carb or low-fat for weight loss? It depends...
Created on 9/16/2008
E sent in a question about low-carb diets - are they good for us? And what about low-fat diets? There's a lot of dietary information out there but, unfortunately, much of the information is contradictory. For example, discussions on low-carb (typically high in protein and fat) vs. low-fat diets for weight loss often become passionate, even heated, and small wonder - the research driving these important discussions have yet to provide clarity. The authors of one recent study, however, drew conclusions that may be of help to many of us, especially as regards the unique ways each of us responds to food.
The study was published in The New England Journal of Medicine and focused on the response of middle-aged, moderately obese people (mainly men) to one of 3 diets: a low-fat restricted calorie diet, a Mediterranean-style diet that was also calorie restricted, or a low-carbohydrate diet that was not calorie-restricted. After 2 years, subjects in all 3 groups lost weight, but the greatest degree of weight loss was experienced by those in the low-carbohydrate group, even though their calorie intakes were not restricted, followed closely by those in the Mediterranean diet group.
Other important points from the study: subjects in the Mediterranean diet group took in the most fiber, had an increased intake of monounsaturated fats, and experienced the most positive changes in fasting blood sugar and insulin levels (members in all 3 groups had improved insulin levels).
The authors of the study noted that:
- a low-carbohydrate, non-restricted calorie diet may be best for those who don't like the idea of limiting how much they can eat
- it's important to remember that a diet that contains mainly healthy foods has health benefits beyond weight loss
Some of us may be sensitive to carbohydrates (we gain weight when eating a lot of carbs). Some may be challenged by high glucose levels and diabetes, some may have heart disease, and some may be healthy and simply looking to stay that way. The dietary approach to weight management needs to be individualized to our unique needs, our unique tastes, and our unique biochemical makeups.
I favor the Mediterranean diet because it not only helps us many of us to lose weight, but also appears good for us on other levels (helping to prevent heart disease, for example), but we each need to speak with our doctors and / or nutritionists to determine what dietary approach is best for us.
There are many books and weight loss programs out there, but the truth appears closest to the idea that no one approach will work for all of us. In our uniqueness is the "weight loss answer," as well as what makes each one of us special.
I hope this helps, E. Be well.
Dr. Russ
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