low-carb diet pubmed：Why low carb can help you lose weight

Carbohydrates are one of the three main nutrients in food, primarily providing energy for your body. A low-carb diet, as the name suggests, contains very few carbohydrates, which are mainly found in sugary and starchy foods. Instead, it offers adequate protein and more fat than a low-fat diet. The popular keto diet is the strictest form of a low-carb diet.

Calories vs. Carbs: What Should I Count?

To lose weight, you need to consume fewer calories than your body uses. This is true, but counting calories isn’t the only way! Your body’s weight regulation is more complex than just adding and subtracting calories. Dietary carbohydrates significantly influence how much you eat and whether the calories you consume are burned or stored.

Eat Less Without Counting Calories? How Does That Work?

Low-carb diets can help you eat less without meticulously counting calories. Here’s why:

Appetite Suppression: Low-carb diets are well-known for reducing appetite. Studies show they decrease hunger, though the exact mechanisms are still being researched. This effect is partly due to ketosis, a metabolic state where your body uses fat and ketones for energy. Low-carb diets rich in protein, fat, and fiber increase “fullness” hormones and decrease “hunger” hormones, making it easier to eat less without deliberate restriction.

Fewer “Empty” Calories: Unlike essential fatty acids and amino acids, there are no essential components in carbs. They’re like decorative throw pillows—fun but unnecessary. High-carb foods often lack unique nutritional profiles. Protein-rich foods help meet essential nutrient needs more easily with fewer calories.

Reduced Food Reward: Eating sweets and refined carbs in processed foods can activate brain reward centers, leading to cravings. Low-carb diets reduce these cravings while including satisfying, low-carb foods.

Burning More Calories Without Extra Exercise

Some high-quality research suggests low-carb diets can help you burn more calories, aiding weight maintenance. After weight loss, metabolism often slows down. Low-carb eating may help minimize this slowdown.

Two Insightful Low-Carb Studies:

• A 2012 study found that people who lost weight on a calorie-restricted diet burned more calories on a low-carb diet than a low-fat diet during weight maintenance—an average of around 300 calories per day more.
• A more recent study with 164 participants confirmed this effect, with those on a low-carb maintenance diet burning 200 to nearly 500 more calories daily than those on high-carb or moderate-carb diets.

The Science of Low Carb

Low-carb diets have been studied for decades as a weight loss tool. Recent studies show they’re at least as effective as low-fat and calorie-restricted diets for weight loss and often lead to lower blood sugar, lower blood pressure, and other health improvements.

Results of Systematic Reviews of RCTs:

• Cochrane Database of Systematic Reviews 2022
• BMJ 2020
• Nutrients 2017
• The British Journal of Nutrition 2016
• PloS One 2015
• JAMA 2014
• The British Journal of Nutrition 2013

About Individual Studies:

• RCTs
• Non-randomized trials
• Compliance and intention-to-treat studies

Summary

Features and benefits of low-carb diets for weight loss:

• Delicious, nourishing foods that help you feel full and satisfied while eating less
• Weight loss at your own pace without consciously restricting calories
• Freedom from the “food reward” cycle triggered by high-carb foods
• Potential long-term health benefits

Consider trying a low-carb diet. To learn how to lose weight on a healthy low-carb diet, read our complete guide.