Low-Carbohydrate Diet Is Most Effective Weight Loss Approach, Scientists Revealed

According to a new study conducted by scientists of the Rowett Research Institute, Aberdeen, a low-carb, high-protein dietary approach is the most effective way to inhibit hunger and lose excess weight, at least in men.

The controlled study involved a group of obese male volunteers who were put on two different diets, both featuring high amounts of protein but being different in the percentage of carbohydrates. The first group was allowed to eat only four percent of their total energy value as carbohydrate-rich foods, while the second group ate moderate to liberal quantities of carbs, composing up to 35 percent of their overall energy value. The share of consumed protein was similar for both groups - about 30 percent of the total calories.

Weight-loss specialist Dr. Alex Johnstone, the head of the study, commented that both groups of men felt fairly comfortable eating the prescribed diets, but the low-carb dieters experienced less hunger and more satisfaction from their food than the moderate-carbohydrate group. Also, in a two-week period, the low-carbers lost almost twice as much weight (average of 15 pounds) than the second group of participants (about eight pounds).

A more satisfying character of high-protein, low-carbohydrate diets is linked to the production and utilization of the alternative to glucose type of fuel - keton bodies that influence certain areas of the brain and work as appetite-suppressants. In addition, high amounts of consumed fats and proteins, in the ratio of about 70 to 30 percent of the total amount of calories, completely satisfy dieters’ hunger and allow them to feel full without eating large meals. In comparison, people who want to lose weight but continue eating fairly large quantities of carbohydrate-rich foods, do not produce keton bodies but utilize glucose and, therefore, experience sharp spikes in blood sugar which often leave them hungry and unsatisfied on calorie-restricted diets. In addition, moderate-carbers consume significantly less fat and, thus, become hungry much sooner than those eating higher-fat diets.

The transition to using keton bodies is accomplished within the first several days after the dieter has started restricting his dietary carbohydrates to about 4 percent of the overall energy value. Keton bodies are known to derive energy by breaking down fat reserves, which facilitates rapid loss of undesirable weight.

However, Dr. Johnstone has warned the public that safety of ketogenic diets is still in need for further investigations. Previous research, which studied the connections between cow-carb, high protein diets and the amounts of friendly bacteria in the gastrointestinal tract, revealed that ketogenic diets could inhibit the growth of good bacteria and, therefore, negatively influence the intestinal health. The latter study was published at the journal Applied and Environmental Microbiology.

The results of the study justifying the use of low-carb, high protein diets for weight loss purposes have been documented by The American Journal of Clinical Nutrition. This research is also known because of its celebrity participant, Cameron Stout, who managed to lose 24 pounds and commented that he had not felt any hunger eating the ketogenic diet.

Wayne Hammel