Nutrition Made Simple! | Low Carb vs Fasting. Which is better? | Brand New Trial @NutritionMadeSimple | Uploaded October 2022 | Updated October 2024, 3 hours ago.
A new trial compares a Low Carb diet to Fasting for weight loss and metabolic improvements. ~50 participants each were asked to eat low carb or fast for 3 months. Which program delivered the largest benefits?
Low carb or fasting? Which is better for weight loss and health in general?
150 men and women with Metabolic Syndrome (metabolic disturbance with ≥3 of high glycemia, high blood pressure, low HDL-C, high triglycerides, obesity
Looking for weight loss and improvement in metabolic parameters
participants randomized onto low carb, fasting or both
low carb: under 130g of carbs a day (26% of calories); very low carb: 20-50g or under 10%.
fasting: participants chose early TRE or late TRE
Body weight reduced on all 3 groups for the 1st 2 months. during 3rd month, only combo group continued to lose weight, the other 2 plateaued
after 3 months combo group had lost the most. fasting TRE lost more than low carb
indicators of fat loss: waist circumference, hip circumference, body fat. all 3 groups reduced those. waist to hip ratio (indicator of abdominal obesity) lower on fasting group, outperformed even combo
health is about a lot more than just weight loss. types of fat. subcutaneous fat vs visceral fat inside body cavity around and inside the organs. All 3 groups lost subcutaneous fat but only the 2 fasting groups lost visceral fat. not low carb alone
other metabolic parameters beyond weight and fat: glucose, lipids or blood pressure. Glucose was surprising. Only the 2 fasting groups improved fasting blood glucose. Low carb alone did not. Uric acid was similar, only the 2 fasting groups saw an improvement. HbA1c, glycated Hb, only combo group saw an improvement. all groups saw a reduction in fasting insulin and insulin resistance.
Only the 2 fasting groups lowered triglycerides and only the combo raised HDL-c
LDL-c was raised on low carb.
“low carb” definition. low carb group ate less than half the carbs of the fasting group. reduced rice, flour, whole grains, potatoes, refined carbs
average carb intake 140-150g/d. so not low carb diet, maybe moderate carb diet
Not specific to low carb, we see this in low fat trials too.
ketosis, in very low carb settings. trial compared ketogenic diet to a low carb but not ketogenic diet matched for calories. 5 and 15% calories from carb respectively. ketones can help suppress appetite
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Connect with me:
Facebook: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
1-cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00332-9
2-sciencedirect.com/science/article/pii/S0899900714003323
3-sciencedirect.com/science/article/abs/pii/S0261561421001163
4-lipidjournal.com/article/S1933-2874(19)30267-3/fulltext
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New trial compares Low Carb vs Fasting
3:48 Weight Loss
5:45 Types of fat
6:52 Lipids, Glucose, Insulin
9:02 What does it mean
11:45 Was it "low carb"?
13:24 A key threshold for carbs?
A new trial compares a Low Carb diet to Fasting for weight loss and metabolic improvements. ~50 participants each were asked to eat low carb or fast for 3 months. Which program delivered the largest benefits?
Low carb or fasting? Which is better for weight loss and health in general?
150 men and women with Metabolic Syndrome (metabolic disturbance with ≥3 of high glycemia, high blood pressure, low HDL-C, high triglycerides, obesity
Looking for weight loss and improvement in metabolic parameters
participants randomized onto low carb, fasting or both
low carb: under 130g of carbs a day (26% of calories); very low carb: 20-50g or under 10%.
fasting: participants chose early TRE or late TRE
Body weight reduced on all 3 groups for the 1st 2 months. during 3rd month, only combo group continued to lose weight, the other 2 plateaued
after 3 months combo group had lost the most. fasting TRE lost more than low carb
indicators of fat loss: waist circumference, hip circumference, body fat. all 3 groups reduced those. waist to hip ratio (indicator of abdominal obesity) lower on fasting group, outperformed even combo
health is about a lot more than just weight loss. types of fat. subcutaneous fat vs visceral fat inside body cavity around and inside the organs. All 3 groups lost subcutaneous fat but only the 2 fasting groups lost visceral fat. not low carb alone
other metabolic parameters beyond weight and fat: glucose, lipids or blood pressure. Glucose was surprising. Only the 2 fasting groups improved fasting blood glucose. Low carb alone did not. Uric acid was similar, only the 2 fasting groups saw an improvement. HbA1c, glycated Hb, only combo group saw an improvement. all groups saw a reduction in fasting insulin and insulin resistance.
Only the 2 fasting groups lowered triglycerides and only the combo raised HDL-c
LDL-c was raised on low carb.
“low carb” definition. low carb group ate less than half the carbs of the fasting group. reduced rice, flour, whole grains, potatoes, refined carbs
average carb intake 140-150g/d. so not low carb diet, maybe moderate carb diet
Not specific to low carb, we see this in low fat trials too.
ketosis, in very low carb settings. trial compared ketogenic diet to a low carb but not ketogenic diet matched for calories. 5 and 15% calories from carb respectively. ketones can help suppress appetite
Subscribe for more free nutrition and health tips: bit.ly/2toMJ9u
Connect with me:
Facebook: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
1-cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00332-9
2-sciencedirect.com/science/article/pii/S0899900714003323
3-sciencedirect.com/science/article/abs/pii/S0261561421001163
4-lipidjournal.com/article/S1933-2874(19)30267-3/fulltext
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New trial compares Low Carb vs Fasting
3:48 Weight Loss
5:45 Types of fat
6:52 Lipids, Glucose, Insulin
9:02 What does it mean
11:45 Was it "low carb"?
13:24 A key threshold for carbs?
