Low Carb Diet More Successful Than Calorie Restriction Over 2-Wk Period
Overweight people lost twice as much weight during a two-week study when carbohydrates were restricted compared with calorie restriction.
In a recent study from University of Texas Southwestern Medical Center, two groups of subjects were assigned to either a 20 g/day low-carbohydrate diet, or a calorie-restricted diet which was decreased by 800 calories per day. Participants were encouraged to eat three regular-size meals and to consume eight 8-ounce glasses of water per day.
The participants in the carbohydrate restricted group lost an average of 9.5 lb. in 2 weeks, whereas those assigned to the calorie restriction group lost an average of only 5 lbs. The researchers noted that carbohydrate restriction appeared to stimulate increased fat burning throughout the body.
This is a very interesting study, but according to the National Institute of Diabetes and Digestive and Kidney Diseases, keep in mind that the recommended daily amount (DV) for total carbohydrate is 300g. This amount is recommended for a balanced daily diet that is based on 2,000 calories. A diet with less than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
The high-protein/low-carbohydrate diets have been popular, but the long-term health effects of these diets are unknown. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. Also, most people find it easier to stick with a diet or eating plan that includes a greater variety of foods.
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The common misconception that calorie restriction is best for fat loss has been refuted time and time again. Ketosis is a real concern for people who choose to restrict their calorie intake.