Weight Loss Benefits From Low Carb Diet
Making your diet low carbs and thus, reducing modestly carbs from your food may help weight loss. A new study shows that eating fewer carbs might cut food cravings by making us feel fuller longer. The study has implications for weight loss that go beyond traditional methods of losing weight that focus on calorie restriction and low to no carbohydrate dieting.
According to coauthor Barbara Gower, PhD, a professor in the Department of Nutrition Sciences, University of Alabama at Birmingham, "There has been great public interest in low-carbohydrate diets for weight loss, but they are difficult to maintain, in part because of the drastic reduction in carbohydrates."
The new study, presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C. shows that modestly reducing carbohydrate intake was enough to stabilize blood sugars and reduce insulin levels on a moderate carb diet – an important finding for reducing risk of diabetes, and in the long-run for facilitating weight loss.
Dr. Gower explains that most Americans get 55 percent of calories from carbohydrates in the form of sugars, starches and fiber. For the study, sixteen adults were assigned a diet consisting of 43 percent carbohydrate, with more fat to keep calorie intake the same. Fourteen adults received a standard diet as a control. Weights, glucose levels, and feelings of hunger were monitored.
The moderate carb diet consisted of 39 percent of calories from fat, versus 27 percent of calories for the control group. Both groups consumed enough calories to maintain their weights. The findings showed that even when weight loss is not the goal, the group who ate less carbs stayed fuller longer and had healthier blood glucose levels and lower insulin levels.
According to Dr. Gower, "Over the long run a sustained modest reduction in carbohydrate intake may help to reduce energy consumption and facilitate weight loss." The study is good news for dieters who drastically cut carbohydrate intake and have frequent food cravings that lead to failure. A modest reduction in carbohydrate intake may be enough to cut food cravings by keeping us satisfied longer, thus facilitating weight loss.
The Endocrine Society