Can a low-carbohydrate diet help keep weight off?

To your total life you might have been bombarded with details about which food plan is one of the best that will help you drop some weight. Like many different folks, you may need tried one or perhaps a dozen diets, nevertheless it took a little bit of trial and error so that you can discover which food plan labored for you. Now, you might be on to the laborious half. You might have lastly misplaced the burden, however how do you maintain it off? That’s the million greenback query, proper?

In a brand new research in The BMJ, researchers sought to find out if a low-carbohydrate food plan would possibly assist mitigate the dreaded weight regain that happens when an individual loses weight. We all know that when an individual loses weight their power expenditure, or metabolism, decreases. Till now, we now have not identified whether or not a sure food plan composition would have an effect on this metabolic adaptation that inevitably happens.

The BMJ research researchers studied 164 adults with obese or weight problems — categorised as a physique mass index (BMI) of 25 or higher — between August 2014 and Could 2017. People within the research have been assigned to one in all three check diets:

  • excessive carbohydrate content material (60% carbohydrate food plan)
  • medium carbohydrate content material (40% carbohydrate food plan)
  • low carbohydrate content material (20% carbohydrate food plan)

The investigators then measured a number of elements throughout the members’ weight reduction upkeep part. The outcomes have been very attention-grabbing. Here’s what they found:

  • The entire power expenditure (TEE) of individuals on a low-carbohydrate food plan was a lot larger than individuals within the medium or excessive carbohydrate teams.
  • Ghrelin, a hormone that causes one to really feel starvation and takes one longer to really feel full, was decrease within the low-carbohydrate group.
  • Leptin, a hormone that causes one to really feel full shortly, was lowest within the low-carbohydrate group.

General, the research demonstrates that, within the brief time period, a low-carbohydrate food plan would possibly make it simpler for individuals who’ve misplaced weight to maintain it off, in comparison with moderate- and high-carbohydrate diets.

So, you’ve misplaced weight. Do you have to change to a low-carbohydrate food plan? The jury continues to be out. Whereas the outcomes clearly exhibit {that a} low-carbohydrate food plan fared finest with regard to weight upkeep, the research was solely carried out over the course of 20 weeks. What would occur if the research was lengthened to a yr, or two years? Would we nonetheless see such a transparent distinction in TEE after a for much longer time frame? I believe we should wait to see these outcomes.

Within the meantime, it is perhaps a good suggestion to judge the carbohydrate content material of your food plan if you’re struggling to take care of weight reduction. In case your carbohydrate content material is average or excessive, you would possibly take into account reducing your carbohydrate consumption. Nonetheless, keep in mind that there’s not a “one measurement suits all.” Simply because one individual responds to a low-carbohydrate food plan, it doesn’t imply that you’ll too. Hearken to your physique cues. You and your physique cues are crucial a part of the equation.

If you happen to proceed to battle, search out care with an weight problems medication doctor who may also help tailor your plan to suit you. You possibly can seek for a board-certified weight problems medication doctor in your space on the American Board of Weight problems Medication web site.

Comply with me on Twitter @fstanfordmd

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