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High carb diets, low carb diets and everything in between all promise weight loss. Which one works best?
There are as many diets geared toward weight loss as there are choices at a buffet
But the question is, do any of them really work in the long term?
A quality study published in 2009 looked at four different diets over a two-year period and compared the results.
The study randomly assigned 811 overweight adults to one of four diets consisting of these macronutrient ratios:
Each of the diets was made up of similar foods and all met the guidelines for cardiovascular health. They all included eight percent or less of saturated fat, 20 grams or more of fibre, a maximum of 150 mg of cholesterol per 1,000 calories, emphasized low glycemic carbohydrate foods and represented a 750-calorie reduction in each individual’s total daily intake.
So the main difference between the diets was simply the ratio of macronutrients (fats, carbs and protein).
Participants received group and individual instructional sessions over a two-year period to teach them about the diet and help them stick to it.
All of the diets showed weight loss with most of that weight loss occurring in the first six months. After 12 months all of the groups had begun to put weight back on. But 23% of the participants, regardless of which group they were in, still continued to lose weight from six months to two years.
The average weight loss was between three to four kilograms over two years, and each diet was successful in achieving this outcome. Some other interesting results after two years:
If losing weight is one of your goals, here’s what you can take away from the results of this research: