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Variations on thelow-carb diet have been popular ways to drop pounds, but a new study shows that the quality of foods, and not just the quantity of carbohydrates, fats, and proteins, makes a difference in keeping weight off.

The research, published December 27, 2023, in JAMA Network Open, followed participants for decades to find out how five different types of low-carb diets impacted weight.

The key takeaway from our study is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term the quality of the food is crucial, says the study's lead author,Binkai Liu, PhD, a research assistant in the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

Researchers found that diets low in carbs but high in good-quality proteins, fats, and a small portion of carbs from healthful plant-based sources like whole grains and beans, were linked with slower weight gain. On the other side, low-carb diets high in animal proteins and fats or refined carbs, such as those from red and processed meat, dairy products, and sugar-sweetened beverages, may lead to faster weight gain, says Dr. Liu.

This study is brilliant in terms of helping to make it clear that low-carb is a crude term that involves a lot of oversimplification. There are many ways to eat that could be called low-carb, says Christopher Gardner, MD, a nutrition researcher and professor at Stanford Medicine in Palo Alto, California.

The findings from this large and long-term observational study suggest that the single approach that is clearly associated with the greatest benefit for weight maintenance is one that is healthy and plant-based, says Dr. Gardner, who was not involved in this study.

Many studies have shown the benefits of cutting carbohydrates for short-term weight loss. A meta-analysis of 25 studies published in April 2022in Diabetes, Obesity, and Metabolism found that low-carb diets were associated with greater short term weight loss than non-carbohydrate restricted diets.

But this study aimed to address a gap in knowledge, which is how well low-carb works for weight loss in the long-term, and if nutrient quality matters. Using data from the first and second Nurses Health Studies and the Health Professionals Follow-Up Study, researchers followed more than 120,000 healthy adults from 1986 to as recently as 2018.

Participants provided self-reports of their diets and weights every four years via a survey that included more than 130 food items, with close to 70 food items containing animal protein.

The researchers scored participants diets according to how well they adhered to five categories of low-carbohydrate diet, all of which consisted of 30 to 40 percent carbs:

The study found that diets composed of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain than the four other eating patterns.

People who ate the unhealthy low-carb diets as a primary strategy gained, on average, roughly 5.1 pounds over four years, whereas people who adopted the healthy low-carb diets as a primary strategy lost roughly 4.9 pounds on average a total difference of 10 pounds.

These associations were strongest in participants who were younger than 55 years old, overweight or obese, less physically active, or some combination of these factors.

This study tackles an area of diet and nutrition that needed to be reviewed, says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic in Ohio. The popularity of [low-carb diets] has increased over the past decade and initially was focused on reducing carbs by replacing them with meats and high fat processed foods, she says.

But these diets often lead to weight regain once the plan is not being followed, owing to poor food choices and overly restrictive guidelines, says Zumpano, who was not involved with the study.

I found the results validating. We need to focus on diet quality, minimizing processed foods and focusing on whole foods and lean sources of protein from plant and animal sources, she says.

This study is observational, which means that although it shows that a healthier low-carb diet is associated with keeping weight off, it doesnt prove that eating the healthier-carb diet caused the positive effects.

Randomized controlled trials (RCTs) of dietary interventions are hard to conduct, especially those lasting more than six months, because participants often dont want to change the way they eat for more than a short period of time.

Still, the study is unique and valuable because it followed so many people over 30 or even 40 years, says Gardner. This study tackles the most important issue: long-term and lifetime weight maintenance which could never be replicated in an interventional randomized controlled trial, he says.

These findings complement the many RCTs that have come to the same conclusion: quality of diet matters, too, not just the number of carbs, says Gardner.

Gardner coauthored a 12-month randomized controlled dietary intervention published in November 2023 in theAmerican Journal of Clinical Nutrition that looked at people eating different types of low carb diets. They also found that quality made a difference: The average decrease in BMI was significantly greater in people who ate a higher-quality low-carb diet as opposed to a low-quality low-carb diet.

Low-carb diets can be very successful for weight loss and maintenance, especially when people eat a majority of plant-based foods, says Zumpano. She suggests seeking help from a registered dietitian to develop a plan specific to your needs.

She offers the following food recommendations to get started on healthy low-carb living.

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For Low-Carb Diets, Quality of Food, Not Just Quantity, Is Key to Long-Term Weight Loss - Everyday Health

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Anyone in their 50s with a long-term weight loss goal understands it takes consistency, commitment, motivation, and a whole lot of patience. But dont take it personally. If you're in a rut and those

First, lets clear the air. If losing weight seems extra hard with age, its not just you, says Virginia Weaver, MD, a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. In fact, most women gain around 10 to 15 pounds during and after perimenopause, she explains.

This also comes on the heels of most women experiencing mild to moderate weight gain in their thirties and forties, regardless of whether or not they have children, Dr. Weaver adds. This is often due to a more sedentary lifestyle as women try to maintain a healthy work-life balance and exercise gets put on the back burner, she notes.

Fear not: It *is* possible to lose weight in your 50s, and the key is adopting consistent, sustainable habits that work for your lifestyle, says Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome. Focus on progress, not perfection.

Meet the experts: Betul Hatipoglu, MD, is an endocrinologist, professor of medicine at Case Western Reserve University School of Medicine, and medical director of the Diabetes and Metabolic Care Center at University Hospital Cleveland Medical Center in Cleveland, Ohio. Virginia Weaver, MD, is a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

There are multiple reasons for difficulty losing weight in your 50s, but a big one revolves around hormonal changes and reduced estrogen levels, especially between perimenopause and menopause, says Betul Hatipoglu, MD, an endocrinologist, professor of medicine at Case Western Reserve University School of Medicine, and medical director of the Diabetes and Metabolic Care Center at University Hospital Cleveland Medical Center in Cleveland, Ohio.

Due to the declining hormones as you undergo these reproductive changes, your body triggers a stress response which can increase insulin resistance and lead to weight gain, she explains. Menopause is also known to slow down your metabolism further affecting your ability to lose weight, she adds.

Hypothyroidism is another common weight gain culprit for women over 50, says Dr. Weaver. This is a condition where the body doesnt produce enough thyroid hormone and can lead to a lack of energy and induce weight gain, per the Mayo Clinic. If youre extremely fatigued, constipated, have trouble staying awake, experience dry hair and nails, and/or notice rapid weight gain, Dr. Weaver suggests talking to your doctor about a full blood workup to check for hypothyroidism.

Youre also likely to lose muscle mass in your 50s which changes the composition of your body and slows down your metabolism, says Gomer. Why? A loss of muscle mass decreases your resting metabolic rate, which translates into less calories burned throughout the day, in turn, triggering weight gain, explains Dr. Weaver. As a result, if you dont work on building and/or maintaining muscle, your metabolism slows down and you expend fewer calories.

On top of everything else, stressing over all the above can only make matters worse, says Dr. Weaver. When stressed, your cortisol levels increase (your stress hormone) which causes your body to store fat rather than burn it, leading to more weight gain, especially in the midsection, she explains.

Ready to get at it? Ahead, 15 expert-backed tips for safely and effectively losing weight in your 50s.

Whether its walking, swimming, running, or dancing, get your heart rate pumping, says Dr. Hatipoglu. Aerobic exercise will help the body adjust to a new metabolic state by increasing fat burning and improving insulin resistance, she explains. Do your best to move your body, in any way you enjoy, for 30 minutes at least five days a week.

Strength training has a significant impact on your metabolism and fat burning capabilities, so its crucial to incorporate resistance training at least three days a week to build and maintain muscle mass, says Dr. Weaver. Muscle gain can happen with simple dumbbells and resistance bands, or even just exercising using your own bodyweight, she adds.

Avoid processed foods and check labels for excessive sugar including corn syrup, rice syrup, brown rice syrup, fructose, dextrose, maltose, and sucrose, says Gomer. Its also best to avoid refined sugar and cut back on sweets, baked goods, soda, and jelly, she adds.

One of the best ways to lower insulin is to avoid snacking and grazing, says Gomer. Insulin is whats in charge of hunger and fat storage, so lowering insulin is key in weight management, she explains. Instead of mindlessly snacking, Gomer recommends focusing on three balanced meals a day and loading up on the fruits and veggies.

Fiber is key for regulating blood sugar levels and preventing insulin resistance, while doubling as an awesome source of nutrition for the healthy bacteria in your gut, says Gomer. High-fiber foods like vegetables, fruits, oats, beans, and legumes are also extra filling to keep you satisfied throughout the day without overloading the calories, she adds. You can get your daily dose of fiber in a supplement form, but your best bet is whole, unprocessed foods.

Alcohol is metabolized using the liver in the same pathway as fat is burned, says Dr. Hatipoglu. As a result, when alcohol is used in that route on the road to be metabolized, the fat cannot be burned and the body has to wait its turn, she explains. Not to mention, booze lacks nutritional value and is usually packed with calories. If youre craving a festive bev, try sparkling water with lime or muddled fruit.

Do your best to plan ahead and meal prep at home rather than relying on restaurants or food delivery, says Gomer. Food prepared at restaurants is loaded with sugar, salt, and highly processed ingredients, and restaurants often offer huge portions, she explains. Her suggestion? Delete food delivery apps from your phone and peek at the menu before going to a restaurant so you can find the healthiest choice ahead of time.

Its easier said than done, but stress management is key for weight loss success, says Dr. Weaver. Not only can stress increase cortisol levels which creates stubborn fat around the abdomen, but it can also increase hunger hormones and elevate your metabolic set point (or the bodys preferred weight).

To help keep stress at bay, Dr. Weaver recommends mindfulness, meditation, journaling, and yoga. Mental health professionals and therapy can also be a great outlet for more personalized support, she adds.

As you age, one of the most significant impacts on the body is sleep disruptions and menopause-induced sleep disorders, says Dr. Hatipoglu. Some of it comes from hot flashes during the night that disturb sleep, however, sleep deprivation and sleep disruptions have been linked to increased insulin resistance, increased risk of diabetes, and weight gain, she explains.

Plus, sleep deprivation can also increase your hunger hormone, ghrelin, which can trigger late night snacking and sugar cravings, adds Gomer. Do your best to get seven to nine hours of sleep a night, but if you need some extra support, Dr. Hatipoglu recommends lavender or chamomile tea, Epsom salt baths, and meditation before bed to help wind down.

Finding other women undergoing similar body changes with the same symptoms can be extremely helpful in sharing tips and coping mechanisms, says Dr. Hatipoglu. Whether its through in-person meet-ups, virtual support groups, or social media challenges, connecting with other women can be key for your success and mental health, she explains. A support system can also keep you accountable and on track with your goals.

Whether its the first thing you do in the morning or the last thing you do before bed, daily stretching or yoga is worth your time, says Dr. Hatipoglu, who explains that daily stretching can help control cortisol levels, which can in turn keep your bones healthy and your body active.

Being sedentary is a big problem for insulin resistance, and walking right after a meal will help lower the insulin response, says Gomer. Walking also helps with mobility and anti-inflammatory responses that have long-term impacts on your weight, so get out and strut your stuff at least 30 minutes a day.

Healthy eating is one of, if not the most important aspect of weight loss as you age, and a Mediterranean-style diet can keep you on track, says Dr. Hatipoglu. Focus on natural carbohydrates such as vegetables and low-glycemic fruits (oranges, apples, cherries, and strawberries), lean protein (eggs, fish, turkey, chicken, and tofu), and whole grain carbohydrates (oats, quinoa, and barley), she explains.

Its also in your favor to minimize processed snacks, desserts, simple carbs, and fried food, she adds.

Weight loss is an inside job and mindset management is key for success, says Gomer. For some, exercise is a key for mindset and good mood, while others find help from meditation and journaling. Find what makes you feel good and stick with it.

If youre dehydrated, its possible to mistake thirst for hunger, so its crucial to hydrate throughout the day. At a minimum, aim to drink about 11.5 cups (2.7 liters) of fluid a day.

Bottom line: Weight gain in your 50s is normal and its common to struggle dropping pounds. That said, talk with a doctor or registered dietitian if youve tried all the above measures for three months without weight loss success.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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Obesity: Holiday weight gain persists long term, research shows  Medical News Today

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For years, Artemis Bayandor found it impossible to lose the 25 pounds she gained after her pregnancy. But when her doctor suggested she start taking the weight loss drug Wegovy in August, 2021, she lost 15 pounds in six months.

I felt good. It was easy, it came off and it was making me feel better, she tells The Messenger.

Bayandor, 41, a mom of one who works in customer service for United Airlines, had her heart set on getting below her pre-pregnancy weight and easily went from 230 pounds to 215.

I just didn't have an appetite, she says. If I normally ate two slices of pizza, I was only able to eat one.

But quickly becoming full with those smaller portions came to an abrupt halt when she discovered that the manufacturer's coupon she used to get Wegovy for $25 a month had stopped.

Her pharmacist said she would have to pay $1,400 a month out of pocket a sum Bayandor could not afford. Her health insurance would not cover it.

Bayandor, who had not been warned by her doctor previously that the prescription could become expensive, went cold turkey from Wegovy and soon put on more weight than shed lost.

Within a month she gained back all 15 pounds. The weight started coming on like never before, she says, and soon gained another 10 pounds.

She was 10 pounds more than when she started Wegovy, a 25-pound upward swing and the most shed ever weighed: 245.

I was insatiable. And I've never been that way. I was so hungry, she says. It was crazy the way it felt."

It was awful, its still awful, says Bayandor, of Naperville, Illinois, who has not been able to lose any weight since her Wegovy stint, and now weighs 246.

She is far from alone. A study published in 2022 in the Journal of the American Medical Association found that users of semaglutide, found in Wegovy and the diabetes drug Ozempic, regain around two-thirds of lost weight after stopping the injections.

And a new study on tirzepatide, the main ingredient in Mounjaro and the newly-approved weight loss drug Zepbound, found a similar result.

I'm not surprised that people have gained the weight back when they go off the medicines, Melanie Jay, M.D., director of the N.Y.U. Langone Comprehensive Program on Obesity, tells The Messenger.

Patients need to stay on these weight loss medications indefinitely to keep the weight off since obesity is a chronic disease, as well as make healthy lifestyle changes, she says.

When we treat other chronic diseases such as high blood pressure or high cholesterol, we don't get surprised if people stop taking the medicine and their blood pressure goes up, Dr. Jay says. These medicines are not curing obesity, its a really effective treatment.

The active ingredient in Wegovy is semaglutide, which essentially mimics a hormone called GLP-1 that acts to make us feel full.

And if you stop giving the medication, then that effect is gone, Supriya Rao, M.D., a gastroenterologist and obesity medicine expert at Integrated Gastroenterology Consultants at Chelmsford, Massachusetts, tells The Messenger.

Taking one of these weight loss drugs is not like a diet that you start and stop, she says. Taking it for a long term is what you're supposed to do.

The out-of-pocket cost that Bayandor faced is one reason people stop. Some others experience extreme side effects.

Marcella Raymond, 58, felt awful soon after she started Mounjaro in August of 2022. She lost 8 pounds in two weeks but continuous nausea and dry heaving forced her to stop her weekly injections.

It was making me very sick, Raymond, a former on-air television reporter from a Chicago suburb, tells The Messenger.

She quickly regained all the weight plus 6 more pounds, hitting 195 pounds. A year after her first go-round with a weight loss drug, in August, 2023 she told her doctor she would give Ozempic a try.

Within a month she lost 5 pounds, but stopped on Sept. 1 because of nausea and stomach distress. Raymond then turned to Noom, a weight loss app, and has since shed 13 pounds by tracking her weight and food.

It's taken longer to lose but I've lost more and feel great, she says. I'm hungry at times but never sick. And it actually works.

Meanwhile, since Bayandor has been off of Wegovy, its been impossible for her to shed even a pound.

Shes made numerous appeals to her insurance company to cover a weight loss drug, and is considering the more extreme bariatric surgery which insurance will pay for.

My weight is impacting my whole lifestyle and my health, she says, its been a major struggle.

If I were to be able to at least get on a drug that could kick start things and get me 20, 30, 40 pounds lighter, and then I can keep it up with diet and exercise, Bayandor says. I'd love to do that, but I don't have that opportunity.

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These Women Stopped Taking Ozempic and Wegovy, Then Regained More Weight Than They'd Lost: 'I Was Insatiable' - The Messenger

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Scientists Reveal Which Low-Carb Diets Work Best for Weight Loss  Newsweek

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Scientists Reveal Which Low-Carb Diets Work Best for Weight Loss - Newsweek

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Crash Diets: Temporary Fix or a Route to Long-Term Damage?

The era of digital influence has given rise to a dangerous trend: crash diets. Often showcased by influencers and propelled by social media, these diets typically involve a drastic reduction of daily calorie intake usually between 800-1,200. The allure of rapid weight loss has led many to embrace these diets, despite the potential health risks that accompany them.

Surprisingly, studies have demonstrated that crash diets can indeed be effective for certain individuals. For those struggling with obesity or type 2 diabetes, these diets can lead to significant weight loss, and in some cases, even remission of diabetes. But this is just one side of the coin. The other side reveals a darker reality, the long-term detrimental effects on the bodys metabolism.

When calorie intake is severely reduced, the bodys metabolic rate decreases. The result is a reduced calorie burn and loss of muscle mass. Additionally, crash diets can increase the levels of stress hormones like cortisol, and simultaneously decrease T3 hormone levels. This hormonal imbalance can lead to hypothyroidism and weight gain over time. Consequently, about 80% of crash dieters eventually regain the weight, or even exceed their original weight.

For those seeking long-term weight loss, gradual dieting is recommended. This approach involves reducing body weight by around 0.5 to 1kg a week, making it a more sustainable strategy. A diet high in protein is particularly beneficial, as it can increase metabolic rate and induce a feeling of fullness. This leads to a lower calorie intake and greater fat loss. Beyond dieting, regular exercise, and a balanced approach to calorie reduction are essential.

In conclusion, while crash diets might seem appealing due to their promise of rapid weight loss, the long-term effects can be damaging. Sustainable weight loss is achievable through gradual dieting, regular exercise, and a diet rich in protein. Its not about quick fixes, but a lifestyle change for better health.

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Crash Diets: Rapid Weight Loss Vs Long-Term Effects - BNN Breaking

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There's a new weight loss scheme making the rounds on the internet, and many people swear by it. It's known as the 80/20 rule, and the concept is simple: For 80 percent of the time, you follow a nutritious eating plan that falls within your set calorie budget. For the remaining 20 percent, you can let loose a little, enjoying the foods you love with fewer restrictions.

For many people, this offers a balanced approach to dieting that puts weight loss well within reach. However, others have found that despite adhering to the plan, the scale won't budge. Wondering if the 80/20 rule might work for you? Here's everything you need to know about the new eating plan that promises easy weight loss.

RELATED:Lose 50 Pounds by Following 2 Simple Rules, Successful Dieter Says.

The 80/20 rule may sound straightforward, but it can actually look very different from person to person. For some people, an 80/20 split means following a strict diet for five days out of the week and then indulging in two cheat days. For others, it means carefully breaking up each day's calorie budget to allow for a daily splurge that accounts for 20 percent. ae0fcc31ae342fd3a1346ebb1f342fcb

The key to success is to get honest with yourself about how much structure you need to stay on track with your diet plan. Trying the plan out various ways can help you determine what works best for you and your lifestyle.

Krutika Nanavati, RDN, a registered dietitian and nutritionist practicing in New Zealand and a medical advisor at Clinicspots, says there are several benefits to the 80/20 rule.

"Flexibility prevents deprivation and burnout, fostering long-term adherence," she tells Best Life, adding that enjoying occasional treats can provide mental relief and reduce cravings. Planning for controlled indulgence may ultimately help some people avoid binging behaviors, she notes.

If you have an active social life, you may also appreciate how the flexible 20 percent of your schedule allows you to enjoy shared meals with others. Instead of having those events sway you off course, you can treat them as normal parts of life that you balance in the remaining 80 percent of your time.

However, not everyone following the 80/20 rule will find that it leads to easy weight loss. Nanavati says that many people overeat significantly during their flex days and struggle to switch between restriction and non-restriction. "The 20 percent freedom might lead to unhealthy choices, compromising overall effectiveness," which she says depends on "personal habits, discipline, and metabolic factors."

She also warns that any diet plan that you view as a "quick fix" may ultimately end in disappointment. The 80/20 rule, like all other weight loss plans, "requires long-term commitment and consistent effort for noticeable weight loss," the dietitian says.

RELATED:I'm a Diet Coach and These Are the 5 Things I'd Do to Lose Weight Fast.

Michele Saari, MSc, RD, a registered dietitian working with EHealth Project, says that with a few slight changes, the general concept of the 80/20 rule can lead to significant and sustainable weight loss. In particular, she suggests tweaking how much time you spend eating healthy meals versus eating flexibly. A 90/10 split is ideal, she says.

"If someone is telling you that 20 percent of the time, such as on weekends, you can eat whatever you want, you likely will not lose weight," Saari explains. "Those two days or 20 percent of the time eating whatever you want can throw away all the hard work you put in throughout the week. Someone could easily eat and drink thousands more calories on the weekend than they intended to, and this will lead to weight gain."

She adds that the specifics of what you eat will also determine whether or not you shed pounds. The vast majority of the time, your diet should be built around fresh fruits and vegetables, whole grains, lean proteins, healthy fats, a range of vitamins and minerals, and ample water.

When you do indulge, it's still best to maintain a little bit of structure. "Make sure that you fill up on a nutritious meal before, including a high fiber and protein option," Saari says. "When you're eating your treats, try to listen to your body when you're actually full there's no need to clean your plate if it's only going to make you feel overly full and uncomfortable after."

For more weight-loss advice sent directly to your inbox, sign up for our daily newsletter.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

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THURSDAY, Dec. 28, 2023 (HealthDay News) -- New research offers yet more evidence that veggies, whole grains and low-fat dairy products are good for you in the long run.

"Our study goes beyond the simple question of, 'To carb or not to carb?'" said lead study author Binkai Liu, a research assistant in the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

"It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months," Liu explained in a Harvard news release.

The key takeaway: Not all low-carb diets are the same when it comes to managing weight over the long haul.

In the study, researchers analyzed data from more than 123,000 healthy adults who were part of major research studies between 1986 and 2018.

Participants reported on their diets and weights every four years, and they were scored based on adherence to five types of low-carb diet. They included ones based on animal proteins, plant-based proteins and ones that emphasized animal proteins, unhealthy fats and processed grains.

Low-carb regimens high in proteins, fats and carbs from healthy, plant-based sources were linked to slower long-term weight gain.

Participants who stuck with total low-carb or animal-based eating regimens gained more weight, on average, than those who followed a healthy low-carb eating plan over time.

These links were strongest for participants who were overweight or obese, younger than 55 and/or less physical active, the study found.

The findings were published Dec. 27 in the journal JAMA Network Open.

"Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables and low-fat dairy products," said senior study author Dr. Qi Sun, an associate professor of nutrition at Harvard.

More information

The Mayo Clinic has more about low-carb diets.

SOURCE: Harvard University T.H. Chan School of Public Health, news release, Dec. 27, 2023

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Going Low-Carb? Avoid Meat to Keep the Weight Off Long-Term - HealthDay

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This low-carb diet leads to the most weight loss: Harvard study  New York Post

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This low-carb diet leads to the most weight loss: Harvard study - New York Post

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The world of diets is a confusing one, filled with countless theories and strategies, each claiming to be the ultimate solution for weight loss and health. Among the most popular are low-carb and no-carb diets. However, these diets may lead us to miss out on many delicious and healthy foods. It is crucial to understand the difference between healthy carbohydrates, often found in whole foods, and less healthy ones, typically found in processed foods. This article aims to provide valuable insights for those considering a low-carb or no-carb diet.

Refined carbohydrates, also known as simple carbs, come in two forms: refined grains and sugars. The refining process eliminates the bran and germ, leaving only the endosperm, which significantly reduces the nutritional value. Consumption of too many refined carbs is associated with an increased risk of obesity, heart disease, metabolic syndrome, and type 2 diabetes. Common examples of refined carbohydrates include white bread, white rice, and white flour. Hence, it is advisable to consume these foods in moderation and opt for complex carbohydrates, which are digested more slowly and are richer in nutrients.

A study conducted by Harvard found that the quality of foods, not just the quantity of carbohydrates, fats, and proteins, makes a difference in maintaining weight. The research, which followed the eating patterns of 120,000 people over 30 to 40 years, found that diets composed of plant-based proteins and fats, and healthy carbohydrates were significantly associated with slower long-term weight gain than unhealthy low-carb diets. This study confirms that the quality of diet matters, not just the number of carbs.

Complex carbs digest or absorb more slowly than simple carbs, which can aid in weight control and maintaining stable blood sugar levels. They are also more filling, which can help prevent overeating. The timing of consuming carbs can also play a role, with simple carbs being suggested for energy before or after intense workouts, and before bed for faster digestion and energy.

A study of nearly 125,000 healthy adults showed that replacing refined carbs with whole-grain foods and reducing animal-based fats and proteins lessened the amount of weight people gained over four years. The research emphasized the importance of high-quality carbohydrates such as whole grains, healthy fats, and plant-based proteins. Moreover, it showed that diets heavy on healthy carbohydrates and plant-based proteins and fats are associated with significantly slower long-term weight gain. However, even healthy choices can become unhealthy depending on how they are served.

Reducing refined carbs can lead to weight loss and decrease the risk of heart disease. Consuming fibrous vegetables and natural fats can also aid in weight loss and disease prevention. However, it is crucial to note the potential risks of low-carb diets and the dangers of increasing carbohydrate intake to very high levels. The connection between carbs and weight loss is complex and depends on the quality and quantity of the carbs consumed.

While low-carb and no-carb diets can seem attractive for quick weight loss, its essential to consider the long-term effects and benefits of whole, unprocessed foods. By focusing on the quality of carbohydrates and including a balance of healthy fats and proteins in our diet, we can enjoy delicious food, maintain a healthy weight, and reduce the risk of chronic diseases.

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The Role of Carbohydrates in Weight Loss and Disease Reduction - Medriva

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