Low-carb diets can be an effective way to lose weight, according to research. Reducing carbohydrate intake can reduce appetite and lead to weight loss. There are several possible reasons for this, including carbohydrate cycling and 13 easy ways to reduce your carb intake. Studies have shown that low-carb diets are at least as effective as other diets for weight loss, and may even be more effective.
A review of the evidence found that people on a low-carb diet lost just under a kilo more than those on other diets. However, there is no evidence that low-carb diets have any additional health benefits. A 2003 study in the New England Journal of Medicine found that people on a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months. There is still no research that evaluates the health benefits of two different low-carb diets.
In terms of specific weight loss, some research suggests that people lose about the same amount of weight on a low-carb diet as they do on a low-calorie diet. Another hypothesis holds that low-carb diets can produce greater metabolic burn than high-carb diets. After the initial phase is complete, many people report having more energy than before, with no energy drops in the afternoon that are common in high-carb diets. A low-carb diet is always relatively low-carb, but not necessarily low enough for people to reach ketosis.
People can access healthy low-carb and ketogenic meal plans, quick and easy recipes, medical expert weight-loss tips, and more. The carbohydrate cycle involves eating very low-carb foods for a set number of days, followed by a day of higher-carb meals. Overall, research shows that both lower carb eating patterns and balanced eating patterns can work for weight loss. However, RCTs for strict low-carb diets tend to show better results than RCTs for more moderate or liberal low-carb diets.
Beyond the mostly transient side effects that can occur on a low-carb diet (such as fatigue and headaches), there are many controversies and misunderstandings about this type of diet. While all low-carb approaches reduce total carbohydrate intake, there is no clear consensus on what defines a low-carb diet. However, since the average American diet contains about 200 to 300 grams of carbohydrates per day, any reduction in carbohydrates is likely to produce a change. Low-carb diets can help lower or even normalize blood sugar and therefore reverse type 2 diabetes.
For more information on specific foods to eat, see this list of low-carb foods and this detailed low-carb meal plan and sample menu.
