There are many diets out there, from simple ones like counting your calories, cutting out sugar, or the Atkins diet, for example. But how do we know which ones are the best? Recently there were studies done on low carb diets and how they compare to all the rest. What they discovered is valuable information for dieters and those who are desiring to lose weight!
If you guessed a low carb diet you are correct. Low carb diets, specifically the ketogenic diet, is far superior to other diets for weight loss. In fact, the Body Reboot book outlines many compelling reasons why the keto diet (which focuses on eating fewer carbs and more fat and protein) is an excellent diet to try (and weight loss isn't the only reason!). Read more by checking out a few reviews and studies about low carb diets:
Reviews of low-carb diets
We’ve seen above that several studies have found that low-carbohydrate diets are superior for weight loss. have I cherry-picked the studies? Nope.
Several meta-analyses (reviews of studies) have found that low-carb diets beat calorie-restricted low-fat diets.
Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. This study concluded:
This trial-level meta-analysis of randomized controlled trials comparing LoCHO [low-carbohydrate] diets with LoFAT [low-fat] diets in strictly adherent populations demonstrates that each diet was associated with significant weight loss and reduction in predicted risk of ASCVD events. However, LoCHO diet was associated with modest but significantly greater improvements in weight loss and predicted ASCVD risk in studies from 8 weeks to 24 months in duration. These results suggest that future evaluations of dietary guidelines should consider low carbohydrate diets as effective and safe intervention for weight management in the overweight and obese, although long-term effects require further investigation.
Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. This study concluded:
Compared with participants on LF [low-fat]diets, participants on LC [low-carb] diets experienced a greater reduction in body weight.
What to eat on a low-carb diet
Low-carb diets vary in the degree of carbohydrate restriction.
carb ketogenic: <50 grams daily.
As we saw in this article, virtually any degree of carbohydrate restriction is beneficial. But, the more you restrict carbs, the better your weight loss is likely to be.
There you have it. By lowering your carb intake you're bound to lose more weight. Yes, before pushing your body into ketosis (a process where your body becomes keto-adapted and burns fat instead of carbs), you'll begin to lose weight, feel better inside and out, and your metabolism will increase! There are many added benefits as well to cutting the carbs and leaning on proteins and fats instead. For more on these findings check out The Mission.
There's a book that dishes all about the keto diet and reveals all of its amazing benefits. At the time of writing this post, we're currently giving away free copies of the Body Reboot book because it's our mission to increase awareness and to help people lose weight and get healthy! If you help us cover the cost of shipping, we’ll send a copy to your door FREE. Go over to this page to see if there are any copies left.
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