{"id":498,"date":"2016-08-01T07:46:38","date_gmt":"2016-08-01T14:46:38","guid":{"rendered":"http:\/\/blogs.oregonstate.edu\/moore\/?p=498"},"modified":"2024-04-12T11:52:53","modified_gmt":"2024-04-12T18:52:53","slug":"low-carb-conundrum","status":"publish","type":"post","link":"https:\/\/blogs.oregonstate.edu\/moore\/low-carb-conundrum\/","title":{"rendered":"The Low Carb Conundrum: What Does Research Say?"},"content":{"rendered":"

These days it seems that conflicting messages come at us from all different directions.\u00a0 Choose a lucrative career, but make sure it\u2019s your passion.\u00a0 Live life to the fullest, but don\u2019t be irresponsible.\u00a0 Love your body size but don\u2019t get too big, it\u2019s unhealthy.\u00a0 For anyone who\u2019s struggled with weight, this last one can be incredibly painful to hear.\u00a0 The confusing advice on weight loss and dieting only makes change even harder.\u00a0 In the last quarter century, the nutrients blamed for weight gain and glorified for weight loss have varied between fat and carbohydrate.\u00a0 Most recently, the Paleo and Whole 30 diets mark a shift towards a low carb\/high fat approach to weight loss.\u00a0 But are they all they\u2019re cracked up to be? Lets find out.<\/p>\n

Low carb, it just makes sense\u2026 right?<\/h3>\n

\"grains\"While in theory, weight loss occurs when the calories we expend exceed the calories we consume, adding up all those numbers never seems to result in a predictable weight loss.\u00a0 This is because in reality, many factors affect our ability to lose weight and often times, these factors change over the course of our life.\u00a0 As a result, numerous theories have been proposed on the topic. \u00a0According to Gary Taubes, the author of Why We Get Fat: And what to do about it<\/em>, carbohydrates contribute to weight gain because they boost insulin production in the pancreas.\u00a0 Insulin, a crucial hormone for growth and survival, helps our cells use energy in the form of glucose (broken down carbohydrate) and store energy in the form of liver glycogen or body fat.\u00a0 Taubes hypothesizes that with less dietary carbohydrate, insulin production decreases, resulting in less fat accumulation and easier fat breakdown1<\/sup>.<\/p>\n

So, low carb = low insulin = greater fat loss.<\/p>\n

At least in theory.<\/p>\n

Evening the Scales<\/h3>\n

Unfortunately for Taubes, research suggests something else.\u00a0 While many studies have compared the weight loss of participants on a general low fat or low carb diet, none have decreased calories equally from fat and carbohydrate while keeping the remaining macronutrients in the diet constant.\u00a0 That is until a senior investigator, Kevin Hall, in the Laboratory of Biological Modeling at the National Institute of Diabetes and Digestive Kidney Diseases stepped up to the plate.\u00a0 In his, brief but well controlled clinical trial, Hall decreased the calories from fat and carbohydrate by 800 in two separate groups for 1 week.\u00a0 He then collected the data by controlling everything the participants ate and keeping them in a metabolic chamber to measure exactly how many calories from fat versus carbohydrates they burned2<\/sup>.<\/p>\n

Sounds like torture.\u00a0 But the results?\u00a0 Invaluable.<\/p>\n

\"scales\"Although the participant\u2019s insulin did fall as expected with the low carb diet while remaining constant in the low fat diet, they ultimately lost more body fat with the low fat approach2<\/sup>.<\/p>\n

It may be tempting to take this information and determine the case closed, however, that might be a little hasty.\u00a0 After all, the study states its own limitation to be the level of carbohydrate reduction.\u00a0 By removing 800 calories worth of carbs, the remaining diet is still comprised of about 30% carbohydrate, far above the percentage in past trials. \u00a0For many low carb dieters who reduce their carbohydrate intake much more dramatically, this would seem inadequate for true assessment of low carb benefits. Hall reasons that he needed to limit the amount of carbohydrate removal in order to be able to equally reduce the fat as it takes up a smaller portion of the average diet to begin with.\u00a0 According to NHANES, the average American obtains 33% of their calories from fat, translating into roughly 600-800 calories, depending on their daily caloric total7<\/sup>. In essence, we eat much more carbohydrate than we do fat and at a certain point, there\u2019s no more fat available to remove! Ultimately, without reducing the two macronutrients equally, it would be impossible to fairly compare them.<\/p>\n

So why all the hullabaloo about low carb diets?<\/h3>\n

For this answer, lets turn to the study of metabolism.\u00a0 Firstly, we know that for every gram of glycogen (storage form of carbohydrate in the body), 3 grams of water are also stored in the body.\u00a0 With large dietary carbohydrate reduction, glycogen and bound water quickly become depleted5<\/sup>.\u00a0 This directly leads to rapid, short-term weight loss.\u00a0 Secondly, we also know that with very low carb diets a process called ketogenesis occurs, which changes the body\u2019s energy fuel from carbohydrate to fat. From an evolutionary standpoint, this shift allowed us to utilize body fat for energy in times of food scarcity.\u00a0 To alleviate what would otherwise be possibly unendurable hunger, our bodies likely adapted by reducing hunger cues, a phenomenon noted with very low carb, ketogenic diets3<\/sup>. With food now available to us on a moments notice, this suppression of hunger serves as an equally useful ally in the battle for weight loss.<\/p>\n

So then what\u2019s the problem?<\/p>\n

These very low carb diets are simply not easily sustained.<\/h3>\n

\"strawberries\"In a meta-analysis of 13 studies looking at the effects of very low-carb ketogenic diets, researchers found that adherence was very poor as the \u201ctherapy prominently alter[ed] an individual\u2019s daily habits.\u201d\u00a0 Ultimately, the participants in only 1 of the 13 studies stayed within the carb cap of < 50 grams per day4<\/sup>.\u00a0 For a culture that promotes whole grains, dairy, fruit, and plant-based protein like beans and lentils as essential components of a nutritious diet, adhering to such a low carb lifestyle proves to be incredibly difficult.\u00a0 So while the diet may be endurable in the short term, the desire for carbohydrate foods eventually wins out, at which point we see a rapid regain of bound water weight.<\/p>\n

What we get is a weight loss diet that helps us lose water weight in the beginning and forces us to eat loads of fat with little of our culturally valuable and well-liked carbohydrate foods, resulting in only a slight weight loss advantage when compared to other calorie restricted diets.\u00a0 This works if and only if<\/em> we adhere strictly to the plan. \u00a0No wonder so many feel exhausted with weight loss attempts!<\/p>\n

A better plan.<\/h3>\n

After reviewing the studies, it is clear that any<\/em> diet reducing calories will result in weight loss, but the key to keeping it off resides in choosing a plan that you enjoy<\/em> and can keep doing<\/em> for life.\u00a0 In order to maintain the desire for lifelong behavior change, it\u2019s important to acknowledge that many factors affect what we eat and why.\u00a0 For deeper investigation into these truths and help in tuning into the body\u2019s natural cues of hunger and fullness, check out Intuitive Eating<\/a> by Evelyn Tribole and Elyse Resch.<\/p>\n

Ready to give up the dieting mentality for good?<\/h3>\n

Imagine a world where all of us dieters and fat pinchers gathered up our tireless efforts to be thin and redirected them towards attaining a deep and comfortable satisfaction with the size we are in. The kind of satisfaction that relishes in the ability to enjoy a wide range of foods from every category and culture and regularly experiences the peace that comes following active movement. Few traits are more attractive than this. It is true that our world currently rotates with a different goal in mind, one of thinness rather than health, but slowly we can make it different.<\/p>\n

\n

References:<\/p>\n

    \n
  1. Liebman, B. (2016, January). Scaling back: scientists search for keys to weight loss. Nutrition Action Health Letter<\/em>.\u00a0 43(1) 3-6.<\/li>\n
  2. Hall, K., Bemis, T., Brychta, R., Walter, M., Walter, P., & Yannai, L. (2015). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism,<\/em> 22, 427-436. http:\/\/dx.doi.org\/10.1016\/j.cmet.2015.07.021<\/a><\/li>\n
  3. Gibson, A., Seimon, R., Lee, C., Ayre, J., Franklin, J., Markovic, T., Caterson, I., & Sainsbury, A. (2014). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews,<\/em> 16(1) 64-76. doi:10.1111\/obr.12230<\/a><\/li>\n
  4. Bueno, N., Vieira de Melo, I., Lima de Oliveira, S., & Rocha Ataide, T. (2013).\u00a0 Very low carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomized controlled trials.\u00a0 British Journal of Nutrition,<\/em> 110(7) 1178-1187.\u00a0 doi:10.1017\/S0007114513000548<\/a><\/li>\n
  5. Roberts, S., & Das, S. (2015). One strike against low-carbohydrate diets.\u00a0 Cell Metabolism<\/em>, 22, 357-358. doi:10.1016\/j.cmet.2015.07.022<\/a><\/li>\n
  6. Sackner-Bernstein, J., Kanter, D., & Kaul, S. (2015). Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis.\u00a0 PLOS One<\/em>, 10(10) 1-19. doi:10.1371\/journal.pone.0139817<\/a><\/li>\n
  7. US Department of Health and Human Services\/Centers for Disease Control and Prevention. (2000). Intake of calories and selected nutrients for the United States population, 1999-2000<\/a>.<\/em> (pdf)<\/li>\n<\/ol>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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