Modest Carb Cutting Can Boost Weight Loss
Categories: Jonny's Take, Diet & Weight Loss, Nutrition & Supplements
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| Photo: a.drian, Flickr |
Even a modest reduction in carb intake might be enough to stabilize blood sugar, reduce insulin and, in the long-run, facilitate weight loss, says a new study from the Department of Nutrition Sciences at the University of Alabama at Birmingham.
Dr. Barbara Gower, coauthor of the study, says, "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."
Well, we can quibble about the difficult to maintain part -- many low-carbers feel it's the easiest program they've ever been on once they get used to it -- but let's admit that many people do find the idea of giving up high-carb foods daunting, to say the least.
This study shows that even a partial reduction in high sugar (high-glycemic) carbs can make a huge difference in your health and your weight.
The researchers studied two groups of people. One group was given a "standard" diet of about 55 percent carbohydrates, 18 percent protein and 27 percent fat. The second group was given a diet of 43 percent carbs, 18 percent protein and 39 percent fat. Calories were identical in both groups, and the calorie level was set at just the amount needed to maintain weight.
The results showed that even when weight loss was not the goal, the group eating slightly lower carbs stayed fuller longer and were more satisfied. They also had healthier blood sugar levels and lower levels of insulin -- the fat-storage hormone.
Commenting on the study, which was presented at the 91st Annual Meeting of the Endocrine Society in Washington DC, Gower said this: "Over the long run, a sustained modest reduction in carbohydrate intake may help to reduce [calorie consumption] and facilitate weight loss."
Amen to that.
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Reader Comments (Page 1 of 1)
Christine Teter 7-14-2009 @ 12:38AM
That's all well and good, but how do I incorporate that into my life? Eat one less slice of bread; eliminate my morning Cherrios, don't have corn for dinner? I need some practical advice here, please!!!
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Jonathon 7-14-2009 @ 8:09AM
Well, Christine, maybe you should research that information. If you expect a teaser article to contain everything you need to change your life, it's no surprise you need help. Sheesh.
fab4 7-14-2009 @ 1:27AM
I modified my diet to reduce carb intake, and I lost 11 lbs in 2 months. I am down from 158 lbs to 147 lbs. What I generally do is eat a high protien breakfast of eggs with lowfat cheese with coffee and splenda, or a protien shake. Lunch, I allow myself one item with carbs, such as a slice of bread or tortilla, however, I use the Oroweat Double Fiber Bread, since it only has 10 net carbs, or a Mission Low Carb Tortilla, which only has 7 net carbs. They both taste exactly the same as their full-carb counterparts, and have very high fiber counts. Dinner is generally whatever everyone else is eating, since that is my most difficult meal to customize for my own diet. Just go easy on potatoes, rolls, corn, rice, and noodles. Have more of something else, and just a little carbohydrate.
Just really make sure you try to cut out all the sugar you can. That is really the worst kind of carb for your body.
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