Plus, how low you should go
What to cut, what to cut? Well, if you’re trying to lose weight, carbohydrates response. It turns out that reducing your carbohydrate intake is more effective in stimulating weight loss to slow in fat, according to a new study published in the Annals of Internal Medicine.
For the study, researchers from Tulane University randomly assigned 148 obese men and women without heart disease or follow a low carb or low fat diet diabetes. After a year, participants who had been eating low carb lost 7.7 pounds more than those who had been eating less fat. They also had a greater decrease in fat mass and other cardiovascular risk factors.
But before you start raiding your kitchen for carbohydrates in the trash, it is important to note that in regard to this study, low carb is actually not that low. In the study, the researchers suggested that dieters only limit your intake of digestible carbohydrates to 40 grams per day (almost as much as four slices of whole wheat bread) and told them they could eat as many grams of non-digestible carbohydrates or fiber as I wanted. And finally, most low carb eating participants in the study ate even more: they put away 75-85 grams of digestible carbohydrates and 15 grams of non-digestible carbohydrates per day.
I’m not sure how many grams you are getting from each? Check the nutrition label. Then just subtract the number of grams of fiber from the total carbohydrate count. That is the number of grams of digestible carbohydrate food packages.
Easier than counting carbohydrates, however, only pay attention to where carbohydrates are coming. “By carefully choosing their sources of carbohydrates is the key,” says lead study author Lydia A. Bazzano, MD, Ph.D., research professor of nutrition at the University of Tulane. “If most of the carbohydrates come from whole vegetables and whole fruits instead of white rice, potatoes, refined grains and drinks, then improved cardiovascular health and even weight loss is likely to continue.”
And while cutting their numbers digestible carbohydrates is useful, this study also shows that fat can actually help you lose weight, says Bazzano. Not only the people who make low-fat diet lose less weight but study participants low in carbohydrates actually encouraged to replace digestible carbohydrates with healthy fats, and proteins mainly, unsaturated sources which are known to reduce the factors risk of heart disease, such as lipid profile and blood pressure.