23 Studies on Low Carb and Low Fat Diets - Time to Retire the Fad > 자유게시판

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Most mainstream health organizations argue that a diet that is rich in fat can lead to health problems, especially heart disease. They tend to recommend a low fat diet, which restricts dietary fat to less than 30% of total calories. However, a growing number of studies have been challenging the low fat approach. Many now argue that a low carb diet, which is higher in fat and protein, may be more effective for treating and preventing obesity and other conditions. This article analyzes the data from 23 studies comparing low carb and low fat diets. All of the studies are randomized controlled trials, and they all appear in respected, peer-reviewed journals. 1. Foster, G. D. et al. Details: Sixty-three adults with obesity followed either a low fat or a low carb diet for best keto supplement 12 months. The low fat group was calorie restricted. Weight loss: After 6 months, the low carb group had lost 7% of their total body weight, compared with the low fat group, which lost 3%. The difference was statistically significant at 3 and 6 months but not at 12 months.

Conclusion: There was more weight loss in the low carb group, and the difference was significant at 3 and 6 months, but not 12. The low carb group had greater improvements in blood triglycerides and HDL (good cholesterol), but other biomarkers were similar between groups. 2. Samaha, F. F. et al. Details: In this study, 132 individuals with severe obesity (an average BMI of 43) followed either a low fat or a low carb diet for 6 months. Many had metabolic syndrome or type 2 diabetes. Those on the low fat diet had a restricted calorie intake. Weight loss: The low carb group lost an average of 12.8 pounds (5.8 kg), while the low fat group lost only 4.2 pounds (1.9 kg). The difference was statistically significant. Conclusion: Those who followed the low carb diet lost about three times more weight than those on the low fat diet. Triglycerides fell by 38 mg/dL in the low carb group, compared with 7 mg/dL in the low fat group.

Insulin sensitivity improved on the low carb diet, but it worsened slightly on the low fat diet. Fasting blood glucose levels fell by 26 mg/dL in the low carb group, but only by 5 mg/dL in the low fat group. Insulin levels dropped by 27% in the low carb group, but it rose slightly in the low fat group. Overall, the low carb diet produced more benefits for weight and key biomarkers in this study. 3. Sondike, S. B. et al. Details: Thirty adolescents with overweight followed either a low carb diet or a low fat diet for 12 weeks. Neither group restricted their calorie intake. Weight loss: Those on the low carb diet lost 21.8 pounds (9.9 kg), while those on the low fat diet lost only 9 pounds (4.1 kg). The difference was statistically significant. Conclusion: The low carb group lost 2.3 times as much weight and had significant decreases in triglyceride and non-high-density lipoprotein (non-HDL) cholesterol levels. Total and low-density lipoprotein (LDL) - or "bad" cholesterol - fell in the low fat group only.

4. Brehm, B. J. et al. Details: Fifty-three females who had obesity but were in good health followed either a low fat or a low carb diet for 6 months. The low fat group restricted their calorie intake. Weight loss: Those in the low carb group lost an average of 18.7 pounds (8.5 kg), while those on the low fat diet lost an average of 8.6 pounds (3.9 kg). The difference was statistically significant at 6 months. Conclusion: The low carb group lost 2.2 times as much weight as the low fat group. Blood lipids improved significantly for each group, but there was no significant difference between the groups. 5. Aude, Y. W. et al. Details: Sixty individuals with overweight followed either a low carb diet that was high in monounsaturated fat, or a low fat diet based on the National Cholesterol Education Program (NCEP). Both groups restricted their calorie intake. Weight loss: The low carb group lost an average of 13.6 pounds (6.2 kg), while the low fat group lost 7.5 pounds (3.4 kg).

The difference was statistically significant. Waist-to-hip ratio is a marker for abdominal fat. This marker improved slightly in the low carb but not in the low fat group. Total cholesterol improved in both groups. Triglycerides fell by 42 mg/dL in the low carb group, compared with 15.3 mg/dL in the low fat group. However, the difference wasn’t statistically significant between groups. LDL particle size increased by 4.8 nm, and the percentage of small, best keto supplement dense LDL particles decreased by 6.1% in the low carb group. There was no significant difference in the low fat group, and the changes weren’t statistically significant between the groups. Overall, the low carb group lost more weight and had some improvement in several important risk factors for cardiovascular disease. 6. Yancy, W. S. Jr. et al. Details: In this study, 120 individuals with overweight and high blood lipids followed either a low carb or a low fat diet for 24 weeks.