The simple diet tweak that’s BETTER for weight loss than calorie counting – and could prevent diabetes and heart disease
FORGET calorie counting – a simple diet tweak could be more effective for weight loss, scientists said.
The food swap could help lower the risk of heart attacks and diabetes too, research from the University of Surrey showed.
The new research suggests that cutting back on carbs may yield similar health benefits to drastically reducing calories consumed – but without the misery of depriving yourself of food.
Dr Adam Collins, co-author of the study and associate professor of Nutrition at the University of Surrey, explained: “We found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting.
“This suggests that periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.”
Thinking of carbohydrates, your mind might zero in on bread, pasta, and cakes.
But there are different types: refined – which are processed and nutrient poor – and unrefined, which are minimally processed and higher in fibre.
The refined variety includes starchy carbs, such as white bread, white flour, pastries and white rice.
As for unrefined carbs, they include wholegrain bread and pasta, non-starchy vegetables, pulses and legumes.
The study followed 12 women aged 20-65 years who were overweight or obese as they ate three different diet plans for one day.
They did so in a random order, with a five-day “washout-period” between each diet.
The plans included:
- A normal carbohydrate diet – with carbs making up 55 per cent of their caloric intake
- A low-carb diet with balanced calorie intake – only 50g of carbs were allowed, but the plan met participants’ energy requirements for the day
- A low-carb diet with significant calorie restriction – only 50g of carbs and the plan met 25 per cent of participants’ energy needs for the day
Participants were asked to eat all their meals by 8pm and not exercise while following the plans.
They were supplied all the meals rather than being ask to cook them at home.
The low-carb plans swapped out rice and pasta for cauliflower rice and courgette spaghetti.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
After completing each diet day, participants were asked to eat a standard meal and had their appetite and blood metabolites assessed.
They also recorded their usual dietary intake over a three-day period before the study started.
Researchers found that both low-carb diets – regardless of calorie reduction – led to participants burning more fat for energy.
Their metabolic markers also improved and their bodies responded better to high fat meals.
They had reduced levels of triglycerides – a type of fat in the blood that may lead to heart disease.
Researchers reckoned cutting down on carbs – rather than calorie restriction – plays “a dominant role in inducing metabolic adaptations”.
“Therefore, the metabolic threshold for inducing these adaptations might be more achievable, than previously thought,” they went on.
“Further research is warranted to investigate how metabolism and behaviours adapt to repetitive cycles of carbohydrate restriction at different energy levels and whether the observed results could replicate the impact of intermittent energy-restricted dietary regimens.”
The study, published in the European Journal of Nutrition, also highlighted that while participants experienced increased hunger on the low-carbohydrate days, it didn’t translate into increased food intake over the following two days.
This suggests that the body may adapt to the reduced carb intake, potentially making it easier to adhere to this diet in the long term.
Dr Collins added: “This research offers a promising new perspective on dietary interventions for metabolic health and could have an impact on managing conditions such as type 2 diabetes, heart disease and obesity.”
Experts have previously told Sun Health that following a low carbohydrate diet isn’t “automatically healthy”, especially if strict dieters also swear off fruit, vegetables and grains.
Dr Sarah Jarvis, a GP and clinical consultant to patient.info said this risks you becoming deficient in vitamin B, vitamin C, phosphorus, magnesium, selenium, and other micronutrients that are important to your body’s function.
She added: “If you look at the longer term, it’s not necessarily that good for helping you lose weight, because frankly, it’s quite boring.”
And a diet that’s boring is one you’re unlikely to follow for long.
But for type 2 diabetes sufferers, a low carb meal plan can be very effective for short-term weight loss and can even drive the condition into remission.