Low Carb Diet

There is some evidence that a diet A low-carb diet may help people lose weight faster than a low-fat diet ( 31 , 32 ) — and may help them maintain that weight loss.

For example, the FREEDOM LOSS (Prevention of Overweight Using Novel Dietary Strategies) trial, a two-year clinical study comparing different weight loss strategies, found that diets healthy diets that varied in the proportions of different macronutrients (carbs, proteins, and fats) worked equally well in the long term, and that there was no speed advantage to one diet over another. ( 33 )

The DIRECT study compared the diets low-carb, low-fat, Mediterranean-style diets and found that after 2 years, weight loss and maintenance were better for diets with low carb and Mediterranean style compared to diets low fat.

To the diets also had different effects on heart disease risk factors.

THE diet low-carb diet was most beneficial for lowering triglycerides, the main fat-carrying particle in the bloodstream, and also delivered the biggest boost in protective HDL cholesterol.

If you are interested in trying a diet low-carb diet, try to include meats, vegetables, and some fruits to get essential vitamins, minerals, and phytonutrients. ( 1 ) Learn more about diets healthy for weight loss.

Low-Carb Diet and Heart Disease

Research shows that a diet Moderately low-carb diets can help your heart, as long as your protein and fat selections come from healthy sources.

*A 20-year prospective study of 82,802 women looked at the relationship between diets Lower-Carb Diets and Heart Disease; A later study looked at lower-carb diets and diabetes risk. Women who ate low-carb diets that were high in plant-based sources of fat or protein had a 30 percent lower risk of heart disease ( 4 ) and about a 20 percent lower risk of type 2 diabetes ( 34 ) compared with women who ate high-carb, low-fat diets. But women who ate low-carb diets that were high in animal fats or proteins saw none of these benefits. ( 4 , 34 )

More evidence for the heart benefits of a lower-carb approach comes from a randomized trial known as the Optimal Macronutrient Intake for Heart Health (OmniHeart) Trial. ( 35 ) A healthy diet that replaced some carbs with protein or fat did a better job of lowering blood pressure and “bad” LDL cholesterol than a healthy, higher-carb diet.

Similarly, the small “EcoAtkins” weight loss trial compared a low-fat, low-carb vegetarian diet to a low-carb vegan diet that was high in plant-based protein and fats. While weight loss was similar on both diets, study subjects who followed the low-carb “EcoAtkins” diet saw improvements in blood lipids and blood pressure. ( 36 )

References

1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Dietary and lifestyle changes and long-term weight gain in women and men. N Engl J Med . 2011;364:2392-404.

4. Halton TL, Willett WC, Liu S, et al. Low-carbohydrate diet index and risk of coronary heart disease in women. N Engl J Med . 2006; 355: 1991-2002.

31. Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med . 2003; 348: 2082–90.

32. Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate compared with a low-fat diet in severe obesity. N Engl J Med . 2003; 348: 2074-81.

33. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different fat, protein, and carbohydrate compositions. N Engl J Med . 2009; 360: 859–73.

34. Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate diet index and risk of type 2 diabetes in women. Am J Clin Nutr . 2008;87:339-46.

35. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results from the OmniHeart randomized trial. JAMA . 2005;294:2455-64.

36. Jenkins DJ, Wong JM, Kendall CW, et al. The effect of a low-carbohydrate plant-based diet (“Eco-Atkins”) on body weight and blood lipid concentrations in hyperlipidemic individuals. Arch Intern Med . 2009; 169: 1046–54.