- Eating a low-carb diet may not help you lose weight, new research finds.
- A study found that people who ate a meat-based low-carb diet gained more weight over time compared to those who followed a plant-based version.
- Experts explain the findings.
If you’re looking to lose weight, some studies point to cutting carbohydrates as a means to achieve your goals. But, new research finds that certain low-carb diets may not lead to weight loss.
A study published in JAMA Network Open examined data on more than 67,000 people who participated in three separate studies. All participants in the three studies were considered healthy, under 65 years old, and had no pre-existing chronic conditions. Data was collected by participants self-reporting diet information and any weight loss or weight gain in four-year intervals.
Researchers compared the outcomes of those who followed five different types of low-carb diets, each reducing carbohydrates to about 38% to 40% of daily kilojoule intake. The study compared an overall low-carbohydrate diet to one that primarily used animal protein and fat; a second diet that focused on vegetable-sourced protein and fat; a low-carb diet that focused on eating less refined carbohydrates, more plant protein, and healthy fats such as olive oil; and finally, an “unhealthy” meal plan defined as one that included “unhealthy” fats, more animal protein, and refined grains.
The researchers found that the low-carb diets that emphasise the intake of high-quality macronutrients from healthy plant-based foods were associated with less weight gain, whereas low-carb diets that emphasise animal-sourced proteins and fats or refined carbohydrates were associated with more weight gain. These associations were more apparent among younger, heavier, and less active individuals.
What are the results in a nutshell?
To put it simply, people who ate a meat-based low-carb diet gained more weight over time compared with those who followed a plant-based version.
What is a low-carb diet, anyway?
While there is no one universal definition of “low carb”, it’s typically considered to be a diet that limits carbohydrate-rich foods like grains, fruits, and starchy vegetables like potatoes, says dietitian Melissa Prest. “Most people following a low-carb diet will focus on choosing foods that are higher in protein, fats, and non-starchy vegetables like leafy greens,” she adds.
This lower-carb plan allows for a variety of carb-based whole foods to be consumed like fruit, whole grains, legumes, and dairy foods, so the body can get the nutrients it needs to stay healthy, dietitian Toby Amidor explains.
Some low-carb diets cut back on carbs significantly, like the keto diet. “These are unhealthy low-carb diets as there is an inadequate amount of nutrients that are taken in to allow the body to stay at its peak health,” says Amidor.
How can I go low carb and still be healthy?
Even though saturated fat, salt, and ultra-processed meats, like bacon, are considered low-carb foods, these options have been linked to inflammation, an increased risk of cancer, and heart disease, says Prest.
“A better way to make a low-carb plate is by focusing on lean meats, unsaturated and monounsaturated fats like nuts or seeds, and choosing lower-carb vegetables like cauliflower, cabbage, leafy greens, and broccoli.”
Dietitian Keri Gans emphasises that a low-carb diet does not equal a no-carb diet, “Remember that low-carb diets can, and should, still contain carbohydrates, especially those with health benefits.”
If you’re considering a low-carb diet, Gans says to consult a registered dietitian or doctor to make sure you are still getting the nutrients your body needs. Amidor also notes that those with kidney, liver, gall bladder or pancreas issues, especially those with types of diabetes, should consult a doctor before starting to limit carbohydrates.
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