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High-Carb, Low-Fat Diet Drops Pound a Week

Dieters Ate All They Wanted and Still Lost Weight

By Sid Kirchheimer
WebMD Medical News Reviewed By Brunilda Nazario, MD
on Monday, January 26, 2004




Jan. 26, 2004 -- How's this for a great way to lose nearly a pound a week: Don't exercise. Don't count calories. Eat until you're full, and oh, yeah, what you eat mostly comes from the newest four-lettered word in the dieter's dictionary -- "carb."


It's not the latest best seller, but a study in the latest issue of Archives of Internal Medicine. And it shows that older, overweight people with prediabetes could eat as much as they want, eat large amounts of complex carbs, and still drop weight as long as they limited fat intake to no more than 20% of their total calories.


These findings are in contrast to the strategies of carb-restricting diets such as Atkins and initial phases of the South Beach diet that suggest excess carbs lead to more body fat.


"But in our study, people ate all the food they wanted on a high-carb, low-fat diet, they didn't exercise, and they still averaged 7-to-11 pound weight loss over three months," says study researcher William J. Evans, PhD, director of the nutrition and metabolism lab at the University of Arkansas College of Medicine. "This shows that the important point isn't in reducing calorie intake."


Instead, his study suggests that if you pig out, make sure the bulk of your diet consists of whole grains, fruits and vegetables, and leaner versions of meat and dairy.


Lots of Carbs, Lots of Exercise


The study compared a high-carb, high-fat diet -- the typical American diet -- consisting of 45% of calories from carbs 41% from fat, with a high-carb, low-fat diet of 63% carbs and 19% fat.


Half of those eating the high-carb, low-fat diet also exercised -- 45 minutes of aerobic exercise, four times a week.


As you may expect, those exercising and eating the high-carb, low-fat plan lost a few more pounds despite eating more calories than the other group. The exercisers lost an average of 11 pounds compared with 7 pounds for the non-exercisers on the same diet. The high-carb, high-fat dieters' weight did not change significantly.


When allowed to eat all they wanted, those eating the high-carb, high-fat diet had about 2,825 calories a day. The high-carb, low-fat dieters that didn't exercise ate about 2,250. The high-carb, low-fat exercisers ate about 2,400 calories.






These findings don't surprise two experts who were not involved in this research.


"It's not excess carbs that translates into more body weight, it's excess calories -- no matter where they come from," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and vice chairwoman of the nutrition committee of the American Heart Association. "And those on the typical American diet ate more calories.


"If you cut calories, you'll lose weight, even if you're not counting calories. And the difference between what was consumed in the low-fat, high-carb diet and the typical American diet was enough to translate to nearly a pound of weight loss a week," Lichtenstein tells WebMD. "If you're eating more fiber, you get filled up quicker."


Filling Foods


While the high-carb, low-fat dieters started each day with a fiber supplement, the real difference that boosted their fiber intake to nearly 60 grams a day seemed to be in the choices of the carbs they had: So-called "complex" carbohydrate foods that included subtle changes such as whole-grain baked goods instead of those using "white" refined flour; they also had more choices in produce and leaner cuts of meats and skimmed dairy products.


"I'm not at all surprised by these findings because this study reinforces the scientific soundness of the recommendations that have been made by a large number of health organizations over the years: Watch the total amount of fat and increase high-complex carbs such as fruits, vegetables, and whole grains," says Cathy Moore, RD, MS, director of nutrition therapy at The Cleveland Clinic and a spokeswoman for the American Dietetic Association.


"It makes perfect sense that if doing those things, you're going to be able to lose weight. A lot of times, it's not necessary to count calories, as long as you focus on a difference in eating habits. Simple things like eating more fruits, vegetables, and whole grains means you're going to displace higher-calorie, high-fat foods and be less likely to overeat."


But in doing a new study that's not yet been published, Evans says he's finding that the major benefit may not be just from having more "complex" carbs and fiber.


"It turns out that it doesn't matter what form of carbs they have," he tells WebMD. "In a new study we're now doing, we're using more simple carbs -- high-glycemic bread and pasta -- and we're getting a similar pattern of weight loss.


"The key seems to be in limiting fat intake to 20% or less of their total calories, which is very achievable and not as restrictive as other low-fat regimens such as the Ornish or Pritikin diets."





SOURCES: Hays, N. Archives of Internal Medicine, Jan. 26, 2004; vol 164; pp 210-217. William J. Evans, PhD, director, Nutrition, Metabolism and Exercise Laboratory; professor of geriatrics, University of Arkansas for Medical Sciences College of Medicine, Little Rock. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association. Cathy Moore, RD, MS, director of nutrition therapy, The Cleveland Clinic; spokeswoman, American Dietetic Association.


© 2003 WebMD Inc. All rights reserved.

~~~


I would like to mention now that the more fiber you get, the less risk you have of colon cancer, which is the number three killer of Americans. Also there are many links between meat consumption and heart disease, the number one killer. More info on that at http://www.atkinsdietalert.org/

I love how all these diets have crazy ass restrictions and alternatives and whatnot, yet none of them even dare to suggest a vegetarian - or even a semi-vegetarian - option.

Anxiety said:

or the fact that you dont need to diet if you just eat freakin healthy...

or even worse..the fact that your mental state is probably the root of your eating disorder and straightening out whats going on in your nuggett my help you moderate what goes in your belly...


but then, *that* would solve weight problems and the "experts" would be out of a job...

I'm on the eat and drink what you like diet.

It really works for me.

bkw said:

sure it is...and the five attempts at tying your shoes must give you all the exercise you need.

If you consume less calories than you burn, you'll lose weight. Anyone with a brain knows that. However, if you're going to cut down on one of the three source (carbs, fats or protein), you're better off consuming less carbs than protein or fats.

Low fat intake can cause serious problems (digestion, hormonal balance) and let's face it, there isn't much to gain from cutting down on protein in the average person's diet. So cutting down on carbs is the most logical choice, considering than most people consume too many carbs (mostly simple) anyway. Then there's also the fact that protein doesn't convert well to fat.

Ofcourse such a diet should not be used over a long period of time. That's where the problem lies.

@sosgemini: what would one consider "healthy"? Athletes who try to build muscle eat healthy, but they just consume more calories than they burn in order to do so. With a higher calory intake also come an increase in bodyfat percentage. There are also plenty of lean people who have infact a lousy diet. Generally speaking if you're gaining weight and don't want to, it means you have to cut down your calory intake. It's as simple as that.

Anxiety said:

Bing the fuck O! As a society we eat for taste, whether we are hungry or wether or not the food is good for you. If people ate because they were hungry and ate healthy foods insted of the garbage fast food out there. Weight would not be a problem for most.

CtheUncanny said:

Let's get real, most people who are overweight are not overweight due to consuming too much animal protein or fats. It's mostly the carbs which are added to every damn product cause they enhance the taste and are cheap. Not to mention that simple carbs will lead to people getting hungry real quick again and make them eat more and more. If they eat more the manufacturers of those products will make more money.
[This message was edited Sat Jan 31 21:09:14 PST 2004 by J0eyC0c0]

J0eyC0c0 said:

i don't think anybody who promotes a plant-based diet suggests that you replace animal protein (with its proven health risks) with simple, highly processed carbs. if you notice, the article Conch quoted specifically talks about complex carbs. i agree with you on the simple carb argument, but that was not the point of the article.

IAmTheTouch said:

animal protein has proven health risks when eaten in excess , which happen to be the way that most americans eat animal protein. If animal protein makes up about 10% of a diet that consists mostly of complex carbs, then the health risks drop to nothing.

jessyMD32781 said:

that would certainly be a start.

IAmTheTouch said:

I think that vegetarianism is cool but I also think that you can eat meat and still be healthy or even healthier. My boyfriendis a vegetarian and i encourage him to stay that way for certain reasons and i try and stick to the 10% meat thing for my own reasons. the whole carnivour mentality is sick. being an omnivour is where it's at.

J0eyC0c0 said:

re: health. what i mean by it is that you are replenishing your body of enough essential nutrients to live a productive life..with minimal health problems ie diabetes, clocked artaries...ect et al...


and im not even talking about conforming to the american standard of good body type either...by all means im not heroin sheek (sic?)...im a nice thick man..but i still eat complex carbs...fresh vegetables and enough protein to keep me from passing out...but i dont watch, weight or limit what i eat..i just learned *how* to eat...theres a big mental difference there...I read "30 days to a healthy diet" and it teaches you how to grocery shop, order while out dining ext...

for me, the lessons were liberating...but the minute you have restrictions, well...its a mental thing..you immediatly wanna taste the forbiden fruit...thats why many people fail at diets...

jessyMD32781 said:

It may be a cliché, but too much of anything is bad for you. Excessive soy protein consumption may result in elevated estrogen levels. Do most people consume too much animal protein? I'm not sure of that, perhaps people could do with less, however it's virtually impossible for most people to eat too much animal protein to the extent that it would lead to health problems. Sure, people with existing kidney problems should watch their intake as well as make sure they drink enough water, but it's far from a scientific fact that hight animal protein consumption can lead to serious problems.

@IAmTheTouch: I did not say that replacing animal protein with plant based protein will lead to a higher carb intake. In fact, as I said before, it's virtually impossible for most people to lose fat by cutting down their protein consumption. I'm consuming about 3800 calories during my bulking period of which only about 650-700 calories come from protein itself. The average person has a much lower protein intake.

While it's true that vegetarians in general have a much healthier diet than non-vegetarians it's due to the fact that by consiously chosing a non-conventional life-style, they're more aware of the products they consume. It is entirely possible to consume animal products and have a healthy diet, you just need to be aware of what you're eating.

And I'd also like to mention that my comment was clearly (at least I thought it was) aimed at the two people I quoted, not the article posted by conch.

@sosgemini: most of these diets are a commercial products and people want to see results and quick. People should use these diets to lose weight, not regard it as something which will keep them lean and healthy for the rest of their lives. A weight loss diet means you're consuming less than your body needs. It speaks for itself it's not an ideal situation for your body to be in over an extended length of time. Not to mention that a lot of crash diets will cause your body to go into starvation mode which will eventually lead to stagnation or even gaining weight.

A diet itself is nothing if you don't have any knowledge about or control over what you put in your mouth. A weight loss diet is a short term solution. I'd say most people need a healthier lifestyle, not just a diet.
[This message was edited Sun Feb 1 7:42:35 PST 2004 by J0eyC0c0]

J0eyC0c0 said:

I know you meant no harm. But at least use my complete quote as it goes a little more in depth.


Bing the fuck O! As a society we eat for taste, whether we are hungry or wether or not the food is good for you. If people ate because they were hungry and ate healthy foods insted of the garbage fast food out there. Weight would not be a problem for most.

CtheUncanny said:

Still I'd say hunger is relative and can be the result of lack of food compared to what your body has grown accustom to...and again, it it entirely possible to consume healthy products and still get fat. Just like there are millions of people out there who have an unhealthy diet, but still maintain a lean physique.

J0eyC0c0 said:

1.What if we ate healthy and right from the start? Then you body wouldn't be accustomed to bad food and bad quantities of it.

2.They would still be lean, they would just be alot more of them.


I agree with you to a point. Just like people who have high blood pressure. It is hereditary, but you find that their diet probably played a role in how high their blood pressure got.

CtheUncanny said:

1 - True, but it will take a while before people in certain societies will get on the right track. Overweight people are more likely to raise overweight children, so it's something which is passed on from generation to generation.

2 - I'm not sure what you mean. Do you mean healthy people would be "bigger"? In what sense? Length is genetically determined and if you're talking about more muscle mass it could only happen if people would be stimulating their muscles enough to achieve hypertrophy. Though even in that case, there are limits to how many calories one can consume ofcourse.

J0eyC0c0 said:

My grammar skillz I meant there would be more lean people in society. Less overweight people.

CtheUncanny said:

Oh ok.