Overview of scientific studies on low-carbohydrate diets

Weight loss can be achieved in many different ways.

In this article we provide scientific evidence for the effectiveness and safety of a low-carbohydrate diet. We also discuss the criticisms of this diet.

The low-carbohydrate diet (or rather: diet) has different types. The absence of carbohydrates does not say anything about the rest of the diet.

At Pure Figure we use the following form of the low carbohydrate diet to promote weight loss:

Moderate low carbohydrate : 50-150 grams of carbohydrates per day, depending on your weight loss goal
Protein rich : 25-30% of the daily calorie intake consists of proteins
Rich in plant food : each meal contains at least one fruit or vegetable variety
Fiber-rich : at least 30 grams of fiber per 1800 kcal
Rich in healthy fats : omega 3 fats, unsaturated fats and saturated fats
Controversy around saturated fat
Saturated fat is an essential fatty acid. That is to say: you can not survive without saturated fat.

Since we have discovered how we can measure cholesterol, it is thought that all cholesterol is bad and that saturated fats have a negative effect on heart and blood vessels.

On the website of the Nutrition Center (consulted on September 14, 2018) it says: " Saturated fat increases the LDL cholesterol of the blood. Too high LDL cholesterol is not good for the blood vessels. "

We think differently about that. We think it is not that simple.

There are a number of critical factors for a good cholesterol level, namely 1) total cholesterol, 2) the ratio between LDL-cholesterol and HDL-cholesterol, 3) the hardness of LDL-cholesterol and 4) the oxidation of cholesterol. in the blood vessels.

Saturated fat in breastfeeding
Breastfeeding of Dutch women consists of 38% to 52% of saturated fat ( source ). There are strong indications that breastfed babies are less likely to be overweight later in life, have a higher IQ and are better protected against various diseases and allergies.

Mother Nature has thought that babies should mainly consume saturated fats and cholesterol. That is why we at Pure Figure are not convinced that all saturated fats are bad.

We believe that saturated fats have an important place in our diet, but in the right context (lots of vegetable, fresh and unprocessed food).

In this article we list scientific research on the low-carbohydrate diet and its effect on cholesterol levels.

Investigations about low carbohydrate
Research
Samaha, FF, Iqbal, N., Seshadri, P., Chicano, KL, Daily, DA, McGrory, J., ... & Stern, L. (2003). A low-carbohydrate as compared to a low-fat diet in severe obesity. New England Journal of Medicine .

The study:  132 people with severe overweight were randomly divided into two groups. One group followed a low-fat diet and the other group followed a low-carbohydrate diet. The group that followed a low-fat diet received a calorie-restricted diet, the group that followed a low-carbohydrate diet did not. The study lasted six months.

Result:  The low-carbohydrate group lost three times more weight than the low-fat group. On average, people from the low-carbohydrate group lost 5.8 kg per person, while people from the low-fat group lost an average of 1.9 kg per person.

The people from the low-carbohydrate group also improved their health in various areas. So they reduced their triglyceride values, they increased their insulin sensitivity and they had lower insulin levels.

Research
Sondike, SB, Copperman, N., & Jacobson, MS (2003). Effects of a low-carbohydrate diet on weight-loss and cardiovascular risk factor in overweight adolescents. The Journal of Pediatrics, 2003 .

The study:  30 young people with overweight were randomly divided into two groups. One group followed a low-fat diet and the other group followed a low-carbohydrate diet. The young people did not have to pay attention to the number of calories  they received. The study lasted 84 days (12 weeks).

Result:  The young people from the low-carbohydrate group lost an average of 9.9 kg per person, while the youth from the low-fat group lost an average of 4.1 kg per person. After 12 weeks, the young people from the low-carbohydrate group had better cholesterol levels than the youngsters from the low-fat group.

The results of this study can be found in the image below.
* Image free to use: Pure Figure gives permission to publish the above image on other websites, provided that "www.puurfiguur.nl" is included as a source.

Research
Brehm, BJ, Seeley, RJ, Daniels, SR, & D'alessio, DA (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003 .

The study:  In a six-month study, 53 overweight women were randomly divided into two groups. One group followed a low-fat diet and the other group followed a low-carbohydrate diet. The group that followed a low-fat diet had to pay attention to the number of calories. The low-carbohydrate group received no calorie restriction.

Result:  Although the 'good' HDL cholesterol increased in both groups, the women in the low-carbohydrate group lost an average of 8.5 kilos per person in 6 months, whereas the women in the low-fat group lost an average of only 3.9 kilos per person. .

The researchers report in their paper that the low-carbohydrate group has successfully lost weight while important cardiovascular functions have not declined. This research supports the claim that a low-carbohydrate diet is a safe way of losing weight for women.

Research
Aude, YW, Agatston, AS, Lopez-Jimenez, F., Lieberman, EH, Almon, M., Hansen, M., ... & Hennekens, CH (2004). The national cholesterol education program is lower in carbohydrates and higher in protein and monounsaturated fat. Archives of Internal Medicine, 2004 .

The study:  In this study the results of the recommendations of the American National Cholesterol Education Program were compared with results of a low-carbohydrate diet with many unsaturated fatty acids. 60 people with overweight were randomly divided into two groups. One group followed a low-fat diet and the other group followed a low-carbohydrate diet. The study lasted 12 weeks.

Result:  The people from the low-carbohydrate group lost an average of 6.2 kilos per person, while the people from the low-fat group lost an average of only 3.4 kilos per person. In addition, people from the low-carbohydrate group lost more  belly fat , improved their triglyceride levels and improved the density of LDL values.