Reduced Carb Diets Work: More Evidence
A study published in the American Journal of Clinical Nutriton has shown that reducing carbohydrates results in weight loss - no matter what the remaining ratios of fat to protein are:
Australian researchers found that a low-fat, high-protein diet and a high-fat, moderate-protein diet were equally successful in helping 57 overweight and obese volunteers shed pounds over three months.
The carbohydrate levels were kept at around 30% of daily intake. The study also points to a minor benefit to the high-protein diet:
There was, though, one subtle difference potentially in favor of the high-protein tactic, at least in terms of weight loss. Men and women on that diet showed a smaller decrease in a measure called the "thermic effect of feeding." This means that they used more calories simply metabolizing their food than their peers on the high-fat diet did.
More like this in Low Carb
5 Comments
Add Your Comment
ADVERTISING
New
- FROM DIET BLOG
- On-Off Fasting: Does It Work?
- 400 Calorie Fix
- 5 Factor World Diet
- Quick Giveaway: Powerhouse Weight Loss Game
- FORUM
- Low Carb Atkins Diet- Tips to Cut the Carbs.
- How Can I Gain a Healthy Weight and Keep it?
- How Do I Eat Healthy at University?
- Starving Myself and Exercising, But Not Losing an Ounce?
Categories
| Body Image Celebrities Diet Pills Diets Exercise |
Fast Food Funny Stuff Success Stories Teens and Kids Tips and Tools |
RSS Feed
Follow @DietBlog on Twitter
It is increasing clear that you need fat and protein in your diet for optimal measures. However, I think that everybody is chemistrly different.
And I found out another thing: many people with lighter skin tend to be more protein-type, or people who is native towards the tropical regions tend to be more carb type than people who are native nearer to the artic ocean or antarctica. In other words, the eskimoes ate mostly an animal-based diet while the people near the equator ate a mostly plant-based diet, with some animal protein in it.
It is not only about balancing your fat, protein, and carbohydrate to suit your metabolic needs, but it's about balancing the fats and proteins: 5 to 1 to 4 to 0* in Monounsaturated, Polyunsaturated, Saturated fat, and Trans fats. By the way, naturally occuring trans fats found in meats are the good trans fats that transform fat into muscle. Hydronated trans fats are still off-limits, however.
Protein intake should be 50 to 75 percent sea-based, while the rest, in a variety of other meats. Also, eggs and organic raw milk is introduced. Cholesterol intake should be at least 150 mg daily to cut the workload on the liver. Soy, however, is off limits. The Isoflavones do more harm than good, and many more people are more alergic to Soy. People eating Soy can develop nutritional deficiencies as well as cell clotting and anemia. Protein-type people has more requirements of B12 than carb types.
Carbohydrates, which makes a remaining part of the diet should be as much vegtable based as possible. A Few fruits should also be added, but mostly in the form of potassium fruits such as apples and pears, or high antioxidents such as cramberries and açaí berries. Bananas, oranges, and melons? Go easy on them. Grapes, strawberries, dried fruits, fruit juices, and canned fruits and vegtables? Avoid them. Grains? Avoid them whether it's refined or whole grains. Sprouted grains, contrary to the beliefs, still contain antinutrients. So avoid them as well. Fruits and vegtables contain all the nutrients that make up the grains without the phytic acid and antinutrients that have it. A medium sized red apple contains five grams of fiver, which is more than a serving of cereal. Refined carbs? Avoid them.
ReplyIf you think a collection of articles on Low Carbohydrate options might be of interest or use to you, and want to find out more, feel free to visit www.lowcarbtips.org .
ReplyI don't sell anything, the site is just a collection of articles that I've collated, all used with permission. (You can click on the Articles1, 2, 3 & 4 links on the top right for a list of more.)
Right James...
The thinnest of the world eat mostly carb. How about that for an evidence? If we exclude those areas where people are thin simply because they have nothing to eat, you may notice that the thinner of "industrialized world": Italian and Greek in Mediterranean areas, Chinese and Japanese among the Asian, eat about 50% Carb everyday (no whole-wheat stuff, just honest, refined carb), very little meat, lots of beans, vegs, fruits and fish.
The Greek islands are as close to the equator as South Carolina.
It is unfortunate that no studies at all ever provided that as an evidence: Carb make happy and fit. Protein and Fat don't.
ReplyMonica, I think the key is what you said, 50% carb. A typical junk-eating Western person will eat around 70% carb a day, due to all the added sugar in everything. So carb is good for you, but not in the amounts or just in the types that most people are eating. Sure, Italians eat white pasta and the Chinese eat white rice, but both of them also eat quite a bit of vegetables and whole-grains. So they get enough fiber, contrary to your typical Western person.
ReplyI'M SO TIRE OF EVERY ONE THINKING THAT JUST BECAUSE YOU EAT LOW CARB YOU HAVE TO EAT TONS OF MEAT. I EAT LOW CARB AND HAVE NEVER ATE SO MANY VEGETABLES AND FRUIT IN MY LIFE. I JUST RARELY EAT THE HIGH SUGAR CONTAINING FRUITS AND VEGGIES. IT'S ALL ABOLUT BALANCE. I DON'T NEED TO EAT A BUNCH OF FRIED FOOD COATED IN FLOUR, I DON'T NEED TO EAT HIGH SUGAR CEAREALS, CANDY, CHIPS! BECAUSE I EAT LOW CARB THESE THINGS ARE OUT OF MY DIET. DOES THIS MEAN I WILL NEVER EAT PIZZA, CAKE ,ETC NO! BUT IT DOES MEAN THAT THESE FOODS ARE ONLY RARE TREATS. BOTTOM LINE I TRY TO EAT FOOD THAT IS NOT PROCESSED AND THAT IS GOOD ON ANY DIET.
Reply