Modest Carb Reduction May Facilitate Weight Loss

A new study from the Department of Nutrition Sciences at the University of Alabama at Birmingham shows that even a modest reduction in carb intake was enough to stabilize blood sugar, reduce insulin and, in the long-run, facilitate weight loss.

Barbara Gower, PhD, the coauthor of the study, said "There has been great public interest in low-carbohydrate diets for weight loss, but they are difficult to maintain, in part because of the drastic reduction in carbohydrates".

Well, we can quibble about the difficult to maintain part- many low-carbers feel it's the easiest program they've ever been on once they get used to it- but let's admit that many people do find the idea of giving up high-carb foods daunting to say the least.

This study shows that even a partial reduction in high sugar (high-glycemic) carbs can make a huge difference to your health and your weight.

The researchers studied two groups of people. One group was given a "standard" diet of about 55% carbohydrates, 18% protein and 27% fat. The second group was given a diet of 43% carbs, 18% protein, and 39% fat.

Calories were identical in both groups, and the calorie level was set at just the amount needed to maintain weight.

The results showed that even when weight loss was not the goal, the group eating slightly lower carbs stayed fuller longer and were more satisfied. They also had healthier blood sugar levels and lower levels of insulin, the fat-storage hormone.

Commenting on the study, which was presented at the 91^st Annual Meeting of the Endocrine Society in Washington DC, Dr. Gower said this: "Over the long run, a sustained modest reduction in carbohydrate intake may help to reduce [calorie consumption] and facilitate weight loss".

Amen to that.

If you'd like a structured low-carb diet plan designed to stabilize blood sugar levels and lower levels of insulin (the fat-storage hormone) check out Diet Boot Camp. It includes a healthy shopping list, quick and tasty recipes, and a food almanac.