The debate surrounding low-carbohydrate diets has sparked numerous myths, especially concerning their efficacy and safety. In this blog post, we’ll set the record straight with evidence-based facts, debunking some of the most common misconceptions about low-carb diets.

Myth 1: Low-carb diets don’t work for weight loss

Reality: Multiple studies have demonstrated that low-carb diets are effective for weight loss, particularly in the short term. A comprehensive meta-analysis of 25 randomized controlled trials (RCTs) showed that low-carb diets result in greater short-term weight loss compared to other diets [1]. The results are clear—low-carb diets do work, especially in the first 6-8 months.

Myth 2: You’ll regain all the weight on a low-carb diet

Reality: While it’s true that weight loss tends to plateau after 6-8 months, this is not unique to low-carb diets. Long-term weight maintenance is challenging, regardless of the dietary approach. However, this doesn’t negate the initial weight loss or its potential health benefits. The key is finding a sustainable approach that works for the individual [2].

Myth 3: Low-carb diets are bad for your heart

Reality: Contrary to this myth, low-carb diets can actually improve cardiovascular risk factors. They’ve been linked to lower triglycerides and higher HDL (good) cholesterol levels over the long term [3]. A meta-analysis of 25 RCTs found no differences in total or LDL cholesterol or blood pressure on low-carb diets compared to other diets [1].

Furthermore, the Virta trial, which followed 262 adults with type 2 diabetes for two years on a low-carb diet, found overall improvement in metabolic and cardiovascular biomarkers [4]. This suggests that low-carb diets may have positive effects on heart health, rather than negative ones.

Myth 4: Low-carb diets are unsustainable

Reality: The sustainability of any diet depends largely on how well it fits an individual’s lifestyle and preferences. Research has shown that adherence to low-carb diets is comparable to other dietary approaches [5]. Many people find low-carb diets easier to stick to in the long term, possibly due to the satiating effects of higher protein and fat intake.

Conclusion

Low-carb diets are a valid option for weight loss and improving cardiovascular health. While they are not without challenges, the misinformation surrounding them shouldn’t deter anyone from considering them as part of a healthy lifestyle. As with any dietary change, it’s important to consult with a healthcare professional and choose an approach that aligns with your individual needs and goals.

Let’s focus on what the science tells us and use low-carb diets wisely as one of many tools in our toolbox for better health.

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References:

1. Sackner-Bernstein J, Kanter D, Kaul S. Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLoS One. 2015;10(10):e0139817.
2. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018;102(1):183-197.
3. Mansoor N, Vinknes KJ, Veierød MB, Retterstøl K. Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. Br J Nutr. 2016;115(3):466-479.
4. Athinarayanan SJ, Adams RN, Hallberg SJ, et al. Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical Trial. Front Endocrinol (Lausanne). 2019;10:348.
5. Gibson AA, Seimon RV, Lee CM, et al. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015;16(1):64-76.