Do Low-Carb Diets Really Work?

Low-carbohydrate diets are popular for weight loss, but their effectiveness depends on the individual and the type of low-carb diet being followed.

 There’s no clear definition of a low-carb diet.  Some plans reduce carbohydrates moderately, while others, like keto, restrict them to very low levels.  Lower carbohydrate intake leads to smaller rises in blood glucose and insulin, which can increase fat burning and explain early weight loss.

 However, research comparing low-carb diets to healthy conventional diets shows:

·      Similar weight loss in the short term

·      No significant difference in long-term weight loss

In people with Type 2 diabetes, strict carbohydrate restriction can improve blood glucose control in the short term, but these effects often aren’t maintained long term. Moderate carbohydrate reduction alone appears less effective.

Importantly, fat quality matters.  Diets higher in unsaturated fats and lower in saturated fats, show similar weight loss outcomes and better metabolic health than low-carb diets high in saturated fat.

 Reducing added and refined sugars, particularly sugar-sweetened beverages, is beneficial regardless of diet type. Wholefood carbohydrate sources are not the same as added sugars.

 Low-carb diets can work for some people, but research shows that they are not superior to other balanced approaches.  Sustainable results come from consistency, food quality, and an eating pattern you can maintain.