How Do Low Carbohydrate Diets Affect Weight In The Long Run?
- Research reveals that individuals following a primarily plant-based, low-carb diet have a better track record in preventing weight regain.
- The most effective low-carb diet in the study primarily relied on plant-based sources of protein and fat while reducing the intake of less-refined carbohydrates.
- The study highlights that it's not just the quantity of carbohydrates but their specific type and quality that play a crucial role.
Previous research has shown that many individuals who adopt a low-carbohydrate diet tend to regain more than half of the lost weight within two years, with most returning within five years.
A new study conducted by researchers at Harvard T.H. Chan's School of Public Health in Boston, Massachusetts, offers valuable insights for those looking to maintain weight loss through a low-carb diet. The study indicates that the amount of weight regained is influenced by the type and quality of the low-carb diet followed.
Individuals prioritising high-quality proteins, healthy fats, and carbohydrates from whole grains and other nutritious plant-based sources in their low-carb diets tend to regain the least weight. Conversely, those who consume more animal-based proteins, fats, and refined carbohydrates are more likely to experience weight regain.
This study analysed data from three extensive U.S. studies conducted between 1986 and 2018, involving 123,332 participants, predominantly women with a mean age of 45. Participants were assessed on their compliance with five different low-carb diet types:
- A general low-carb diet (TLCD)
- Animal-based low-carb diet (ALCD), focusing on animal-sourced protein and fat
- A vegetable-based low-carb diet (VLCD), emphasising plant-sourced protein and fat
- Healthy low-carb diet (HLCD), which includes less-refined carbohydrates and emphasises plant protein and healthy fats
- An unhealthy low-carb diet (ULCD) incorporates less healthy carbohydrates, more animal protein, and unhealthy fats.
The research revealed that individuals with obesity who strictly followed a healthy low-carb diet experienced 1.63 kg less weight gain compared to those who made no dietary changes.
Why Weight Regain Happens After Low-Carb Diets
Maintaining weight loss can be challenging, often unrelated to willpower. After significant weight loss, hormonal and physiological changes occur, leading to a decreased resting metabolic rate, increased appetite, higher energy intake, and, ultimately, weight regain.
In long-term weight loss efforts, most progress is typically made within the first six months, followed by a gradual regain of weight. This is a typical pattern.
Weight regain can also be attributed to the restrictive nature of many weight loss plans, which may need to be revised in the long run. Deprivation for extended periods can be challenging to maintain.
Additionally, it's important to note that low-carb diets, while famous for weight loss, may pose potential risks to heart health, such as increased coronary artery calcium, a risk of atrial fibrillation, and nutrient deficiencies.
Another concept to consider is the "set point theory," which suggests that our bodies may have a predetermined weight they naturally tend to gravitate towards over time.
Why Quality of Carbs Matters in Low-Carb Diets
Another notable discovery from the study is that individuals following a healthy low-carb diet (HLCD) achieved better results than those on a vegetable-based low-carb diet (VLCD). One key difference between these two diets is that the HLCD emphasises consuming less-refined carbohydrates.
Refined carbohydrates and added sugars, particularly those found in sugary beverages, are known for providing empty calories devoid of essential nutrients. Moreover, they need to promote a sense of fullness more effectively.
These refined carbohydrates can lead to rapid spikes in post-meal blood sugar and insulin levels, causing hunger to return sooner than consuming the same amount of calories from whole grains and less-refined sources.
Long-Term Weight Maintenance on Low-Carb Diets
The key takeaway here is the importance of "quality." Regarding low-carb diets, the quality of the food sources for macronutrients matters significantly. Diets prioritising high-quality food sources tend to yield the most favourable outcomes for weight management. Conversely, low-carb diets that include unhealthy food choices can have adverse health effects.
For long-term success in transitioning from weight loss to maintenance, it's crucial to establish sustainable habits. This involves creating an adaptable plan, self-reflection, and relying on support systems. Being resilient and compassionate toward oneself is also essential for achieving lasting success.
Moreover, when considering low-carb diets, it's essential to maintain a balance by adjusting macronutrient intake while keeping total energy intake constant. This approach can contribute to a more effective and sustainable dietary strategy.
Comparing Plant-Based and Animal-Based Low-Carb Diets
Plant-based diets, whether very low in calories or higher in calorie content, tend to result in less weight gain over time when compared to low-carb diets derived from animal sources. This is because plant-based diets are rich in fibre, which promotes a feeling of fullness, lower energy density, more significant portions with fewer calories, and lower levels of saturated fats.
Furthermore, plant-based diets are nutrient-rich and can positively influence the gut microbiome, contributing to more effective weight management.
To create a diet that meets your needs, you should collaborate with a qualified healthcare professional, such as a registered dietitian, who can help you create a personalised food plan.
If you need guidance or have health concerns, don't hesitate to contact Mobi Doctor for assistance and advice. Your health is essential, and they're here to help.
Types of Low-Carb Diets and Long-Term Weight Effects
| Low-Carb Diet Type | Main Food Sources | Long-Term Weight Outcome |
|---|---|---|
| General Low-Carb | Mixed proteins and fats | Moderate weight regain |
| Animal-Based | Meat, dairy, animal fats | Higher weight regain, more health risks |
| Vegetable-Based | Plant proteins, healthy fats | Better weight stability |
| Healthy Low-Carb | Plant proteins, whole foods, less-refined carbs | Best weight maintenance |
| Unhealthy Low-Carb | Processed carbs, animal fats | Poor outcomes, weight regain likely |
