Are Very Low Carb Diets Overrated for Weight Loss? Atkins vs South Beach vs the Zone.
Weight loss and carbs, always seem to be in the same sentence together. Some people say “avoid them all” and others say “make better choices”. Who is right? Is there any one right way? Well today I will present you with some interesting information and let you take the debate from there.
Do All Diets Work?
Have you tried all these diets and found them too restrictive? Does it really have to be that way?
Well most “diets” can work. Atkins can work, South Beach can work, the Zone can work….and all have dramatically different allowances for carb levels. Atkins being very low carb, South Beach allowing more access to carbs, and the Zone being the most carb friendly with higher allowances (40% of total calorie intake). One thing in common you will find is a calorie deficit state that allows fat to be burned.
So far, there is no clear winner…..they can all work with calorie deficit.
Very Low Carb Advantage?
Here’s an interesting study: Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets
Objective:We compared weight loss and biomarker change in adults adhering to a ketogenic low-carbohydrate (KLC) diet or a nonketogenic low-carbohydrate (NLC) diet.
Design:Twenty adults [body mass index (in kg/m2): 34.4 ± 1.0] were randomly assigned to the KLC (60% of energy as fat, beginning with {approx}5% of energy as carbohydrate) or NLC (30% of energy as fat; {approx}40% of energy as carbohydrate) diet. During the 6-wk trial, participants were sedentary, and 24-h intakes were strictly controlled.
Results:Mean (±SE) weight losses (6.3 ± 0.6 and 7.2 ± 0.8 kg in KLC and NLC dieters, respectively; P = 0.324) and fat losses (3.4 and 5.5 kg in KLC and NLC dieters, respectively; P = 0.111) did not differ significantly by group after 6 wk. Blood beta-hydroxybutyrate in the KLC dieters was 3.6 times that in the NLC dieters at week 2 (P = 0.018), and LDL cholesterol was directly correlated with blood beta-hydroxybutyrate (r = 0.297, P = 0.025). Overall, insulin sensitivity and resting energy expenditure increased and serum {gamma}-glutamyltransferase concentrations decreased in both diet groups during the 6-wk trial (P < 0.05). However, inflammatory risk (arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids) and perceptions of vigor were more adversely affected by the KLC than by the NLC diet.
Conclusions:KLC and NLC diets were equally effective in reducing body weight and insulin resistance, but the KLC diet was associated with several adverse metabolic and emotional effects. The use of ketogenic diets for weight loss is not warranted.
Basically with the same calorie load, same protein load….there were no major advantages to a very low carb approach. Keep in mind this is very low around 30-35g (like Atkins) vs a higher intake around 150g (like Zone). So in an Atkins vs Zone faceoff…..it appears there is no one winner when it comes to weight/fat loss.
Metabolic Advantage to Carbs/Refeeds?
The goal in weight loss is to be able to burn fat while ALSO keeping your metabolism strong. Otherwise all those crash low cal diets would work forever (if the metabolism didn’t crash along with it). So hormones and metabolic responses are important as well. One such hormone that is getting more airtime nowadays is Leptin. Still much is unknown about how it all ties in, but it does have an effect on your metabolism. One draw back that may happen with a very low carb approach all the time is the dropping levels of Leptin. Here’s a study to show how leptin can be reset to higher levels: Effects of short-term carb or fat overfeeding on energy expenditure and plasma leptin concentrations
RESULTS: CHO OF increased plasma leptin concentrations by 28%, and 24 h EE by 7%. Basal metabolic rate and the energy expended during physical activity were not affected. FAT OF did not significantly change plasma leptin concentrations or energy expenditure. There was no relationship between changes in leptin concentrations and changes in energy expenditure, suggesting that leptin is not involved in the stimulation of energy metabolism during overfeeding. Interstitial subcutaneous glucose and lactate concentrations were not altered by CHO OF and FAT OF.
CONCLUSIONS: CHO OF, but not FAT OF, increases energy expenditure and leptin concentration.
So only with carbohydrate overfeeding (CHO OF) comes the increase in energy expenditure and leptin. Hence why you will see many diets nowadays allowing for “cheat” meals of ice cream, pizza or whatever. That is that they are hoping for, a reset and increase in energy expenditure and Leptin (and then back to a lower calorie/carb based diet).
So What Approach is Best?
Well the whole point is going to be very different approaches can work for very different people. There are many factors that are important in determining what kind of carb level is best for a client (or yourself) such as:
- Activity Level (performance and recovery needs)
- Insulin Resistance/Sensitivity factors
- Carb choices (real foods or processed)
- Food addictions
- Compliance Issues
- Hunger Levels
- Daily Energy Levels
While a very low carb approach may work for one person, it could be an absolute disaster for another (based on one or more of the factors above). If you have low energy, feel like crap, and insane hunger and cravings…what’s the chance you are going to be successful with that approach? Not high. So finding your daily carb energy point can vary from person to person. One may do well with 30g….another 75g and another 150g. Also some may get better results with having cycling of low and higher carb intakes throughout the week. I would always stress that the majority of carbs should be whole natural sources like fruits/vegetables. But it’s not going to kill anyone’s diet if once in a while they go out for ice cream or pizza (and might even help as seen above). There is still the factor of not overdoing the calories, but all in all there can be many different carb level approaches for many types of people. Lastly Lyle McDonald has a great chart that sums it all up.
Diet Activity Level Insulin Sensitivity Carb Choices Carb Addict Stubborn Fat High-carb/low-fat High High Low GI No NO Mod carb/mod-fat Medium Low-moderate Medium GI Maybe Yes/Maybe Standard Keto Low Low N/A Yes Yes Targeted Keto High Low N/A Yes Yes Cyclical Keto High Low N/A Yes Yes
In the end, find what works for you and then you can adjust anything as you go. Whether you do higher intake, follow the zone, love low carb, use IF or anything in between….make sure it is a sustainable lifestyle change for real lasting results (as that is what matters the most). Keep your protein intake adequate, make your carb choices more real foods (fruits/vegetables) and then adjust %s of fats/carbs as you see fit for your energy/performance needs and overall enjoyment factors.
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great post and i will just share my experience: i started off with atkins and kept eating at induction levels – near zero carbs for a few weeks. i felt great (apart from first few days) and lost weight. i started adding carbs slowly (tubers, fruits, dried fruits) and it was still ok, even when i ate like 100g carbs a day.
now i changed gradually to paleo type diet or should i say real foods = i stopped focusing on counting carbs, just eat real and its fine. (i dont use sweeteners, also i stopped eating dairy and less of cured meats)
- it was a naturall process for me, reading sites like this helps you realize that even if you eat low carb, you re not doing anything good for your body by eating artificial sweeteners, vegetable oils and processed foods. just keep it natural is the key…
i never gained weight back after i added carbs from veggies and fruits (dont count carbs anymore – but i learned a lot back then). i still need to lose some fat, but im gonna stick with this and play around with IF (not just for weight loss, but paleo is by far the healhiest life style)
mike, i wanted to ask some questions:
1. would you say having just veggies with fat (eg steamed broccoli + lard) is ok or do you need to add protein? (i eat meat / eggs with veggies 1 or 2 a day)
2. many times you mentioned that sleep is so important to keep hormones working properly. so is it the lenght, depth or the time when going to sleep that matters? going to sleep late – like 2-3am and sleeping till noon – will it be the same like going to bed around 10pm???
+ related to sleeping : for years now i sleep without a pillow, but my neck hurts a little. when i try to sleep with a pillow – the pain much worsens. could you recomend some type of pillows if any (not necessarily a brand) to use to have a healthy spine?
your answers would be really appreciated. thnx for your reply and for the great info you provide here.
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To be honest I like low carb dieting because I like meat and veggies and I can make the most delicious salads and cooked dishes with meat (or fish), veggies, some fat, spices and herbs. Real food, with real taste !
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PS: and you gotta love refeeds.
Hee, it works AND I’m enjoying myself
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Mike I really like that you pointed out the importance of ‘cheat meals’. I keep trying to explain to people that they’re actually a crucial part of the process and then they come back all proud that they missed their cheat meal and pushed through!
Personally the only time I ever went very low-carb was about 8 years ago when I competed in a body sculpting contest. At the time I knew next to nothing about nutrition and simply followed the masses. It nearly killed me. I had to cut back on work, I was exhausted and moody all the time, and at one point both my eyes were streaked with blood!
From there I went the opposite extreme and chunked up for a few years .. now I’ve figured the best mix for me is around 20% carbs but only from green vegetable and berry sources. I getaway with starch from time to time but certainly not as a staple, and I’ve found most people say the same thing. It can be hard to give up but well worth the renewed energy and looser belt buckle.
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Good post. I’ve been finding recently that I don’t care at all about carb intake anymore. I just eat paleo and don’t worry about carbs, or any macros for that matter. The result is I feel better and have less stress worrying about counting stuff. I also eat quite a good bit of crappy food once a week and always feel guilty, only to find that the next day I’m leaner! haha, who knew.
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DS – I would say every meal should have some protein, besides the importance of amino acids it will also keep you feeling fuller (so not rebound later on and overeat). Hormonally speaking….you should be getting to sleep 10-10:30 and waking whenever. There have been studies to show that going to bed later will not allow greater GH release during the first stage of sleep. Can the body adapt to a schedule given enough time? Maybe perhaps…but can’t say how long that is. Pillow you could look into those foam pillows that curve to your neck and head.
Wazzup – Yes…I do love the refeeds.
Kat – Yes it is all about finding a balance for ourselves…one we can maintain over a long period of time (or a lifetime). We don’t have to be 100% all the time….as it’s better to be 80% for a lifetime, rather than 100% for 6 months (and then be more destructive with food choices).
Greg – once you make the jump to mostly (or all) natural/Paleo food choices, you probably don’t need to worry about counting carbs and just keep variety in what you eat. Funny how those days you eat whatever you can actually feel leaner the next day.
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While I agree with the gist of your post, did you look at the data or just the abstract? There are certainly a couple biased comments against the KLC in there. A 6wk study? Followed by 4wks free living. We know that works. Even though they both kept doing well as the change in body mass kept going down for NLC but up for KLC even though fat mass kept going down for both. I would have to assume that since the KLC group gained some weight back but lost fast, they either gained muscle or were eating more carbs and stored more water.
Let’s see, the bad results were “vigor-activity score”, which the only big difference was at week 5 for some reason. I guess that was enough. Oh yeah and “the KLC diet was less nutritious: fiber, vitamin E, folate, iron, magnesium, and potassium were 67% of recommended dietary intakes.” Of course we all know fiber is important (right) and without all the grains in their diet I bet they’re actually absorbing more nutrients even though they get less. Also they seem to make a big deal about LDL cholesterol and you know what we all think about that especially since they don’t list any data about particle size, etc. They also say that inflammation is a problem with the KLC because AA:EPA ratio, then don’t mention that the C-Reactive Protein is getting better on the KLC but getting worse on the NLC. I thought this was one of the current marker du jour for inflammation these days?
And in another validation for the BMI measurement, at baseline the KLC group had lower weight, fat mass and percentage of fat but had the higher BMI? Yet, fat-free mass declined less, REE increased more in the KLC group. So even though the BMI change favored the NLC group, they lost more muscle or bone?
Not sure I would use this study for much, except maybe the calorie deficits on lower than SAD diet will cause you to lose weight in 6 weeks monitored and 4 free.
Still not sure about the whole cheat thing. I do it every now and then but its never planned usually pretty decently spaced. Just actually had a “date night” and had some coal fired pizza, bottle of wine and some caprese. Sure I gained a couple pounds, but I fasted the next day (Monday) and I’m fasting again now.
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Joe – From the full study http://www.ajcn.org/cgi/content/full/83/5/1055:
“During the 6-wk feeding trial, all food and beverages were provided to participants, who remained sedentary. Hot lunches were prepared and served to participants Monday through Friday at the test site. Breakfast, dinner, and weekend meals were prepared and packaged for participants to take home. After the 6-wk trial, participants were instructed to continue following their diet plan (KLC or NLC) on their own for 4 wk. A registered dietitian discussed the diet details with each participant and provided daily meal plans and recipes for these 4 wk.”
That’s as good as your probably going to get for a study on controlling the nutrient intake over a period of time….to give them the meals for 6 weeks and also monitor the next 4 weeks.
Also this chart is handy overview: http://www.ajcn.org/cgi/content/full/83/5/1055/T3?ck=nck
While I agree no study is flawless or perfect (especially when you have the human factor of them “reporting” what they do…and having trained people long enough, I know what people do…and say they do is never accurate).
Another huge life factor is compliancy issues….if a person is unable to comply to a lower carb diet and that is the reason for offset numbers, then to me…that diet is useless to that person.
In the end….not discounting one way over another…both can work….just stressing people need to find a sustainable solution, not a quick fix. That and any assumed weight gained from a night out, is easily offset as the body cares about calories over time…..not day to day. I agree….IF is a perfect tool to use the day after as well….especially to give the digestive system a probably much needed extra break.
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The problem with inability to lose weight is not low leptin levels, but leptin resistance, which is causes by leptin levels which are too high. Low carb diets, which are also anti-inflammatory, decrease leptin levels, allowing leptin sensitivity to return. If a diet is not sufficiently low in carbs for a long enough time, leptin sensitivity may never return. Once leptin sensitivity is restored, the leptin system can naturally control appetite and weight.
The problem with the high carb “cheat meals” is that some people are so sensitive, and addicted to carbohydrates, that one cheat becomes a weeklong binge that throws them back into leptin resistance, full blown carbohydrate addiction and weight gain. It may take them a year to get back on track. These people have had their carbohydrate management system severely crippled by long periods (sometimes decades) of excessive carb intake. The best diet, in my professional opinion, is a low carb, moderate protein high fat diet, in which most of the calories come from healthy fats. This diet is also anti-inflammatory and anti-estrogenic.
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Dr Philips – Excellent point. I would say also any diet approach is only as good as the ability of one to stay consistent and compliant….if one smaller “cheat meal” (although I personally do not like using that word….as there is no cheating and no diet…just a lifestyle of choices to make) leads to a reversal where one locks themselves in a bakery, then that approach does more harm than good. If one knows that they will on occasion want to eat pizza, ice cream or whatever it may be….then going low carb full time (with the occasional high carb meal) may be best. Those that are 100% clean (and more active) with food choices and there is no chance of rebounding into anything else, may do just as fine with a daily higher carb (although still low by most SAD standards). I personally alternate low carb and moderate carb (all whole foods) days, along with IF and the occasional night out on the weekend. To me that is a sustainable lifetime plan.
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Thank you for this article! When I decided to go low-carb (LC) for good two years ago, I already knew that trying to go below 30g of carbs a day would be too difficult for me, due to a previous terribly unhappy experience with the Atkins diet. So I decided this time around I would eat as few carbs as I could manage. I probably on average ate 60g/day (many fewer than I had been eating), and I experienced considerable and sustained health benefits. I find now, two years on, that my appetite is much less than it was before starting LC, and my between-meal endurance and ability to fast are much greater. I can even on occasion eat fewer than 30g of carbs a day and feel fine.
I particularly appreciate this post because in addition to my past problems with a very low carb diet, I also still have occasional cravings for high carb goodies – and when I indulge, I feel great afterward! I couldn’t explain it, so it has been a constant struggle for me, between guilt and “caving in”. I understand this process better now, and it will be nice to get rid of some of the guilt. I’ll also try to pay more attention to how often I do indulge, and how I feel afterward, and see if it follows any sort of cycle.
I did a blog post about my decision and transition to LC, and the many health benefits I gained, if anyone wants to read my experience in more detail.
http://www.divinemind.biz/blog/2009/04/11/the-benefits-ive-experienced-from-eating-low-carb/
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Loved the article, I could not have said it better. I think the most important part is finding what works for you and sticking with it. It comes back to that old saying if what you do doesn’t work change what you are doing. I live, sleep and dream low carb and anabolic diets.
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Fine but Diabetes changes everything. Atkins approach to controlling diabetes, “Atkins Diabetes Revolution” Book is a life saver. Low carb diets are the rule for many. Even on Ori’s Warrior Diet, low carb is perferred.
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pjnoir – here’s an article on the Zone diet and Diabetes from Diabetes in Control website:
“Regarding the effects of a Zone-like diet specifically in patients with type 2 diabetes, Markovic et al had obese patients with mild type 2 diabetes follow a calorie-restricted diet (approximately 1100 to 1200 calories per day) with a macronutrient ratio (carbohydrate:protein:fat) close to approximately 40:30:30 (actually 38:33:29) 20, 21 These patients improved insulin sensitivity, glucose control, reduced triglycerides, and improved their cholesterol profiles. By only the fourth day subjects improved their blood glucose and reduced their body fat, which the researchers attributed to the reduced consumption of carbohydrates. The increase in fat consumption also helped apparently by slowing the absorption of carbohydrates. ”
Most people call the Zone a “low carb” diet anyways…..but of course there are other important factors like choices of carbs (whole foods, or processed) that will dictate the rate at which glucose enters the bloodstream.
In the end….people can go as low as they like…but the focus should always be on fruits and vegetables first for carb choices (most people can’t overeat on those anyways)
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I eat only meat and drink only water (over a year now)…(i.e. ….Zero carbs…..) I’ve NEVER felt better in my life! It takes some adapting, but, as a 42 yr. old male, I stopped diabetes in it’s tracks (I was 278 lbs. and pre-diabetic…now, 181 and lipid profile is PERFECT!). I don’t push my WOE on anyone, I just know that those who say you NEED carbohydrates ingested are not telling the truth!
I will not stray from this woe, as it has given me energy that I’d never dreamed of, and MY Dr. is on board wholeheartedly!!!!
Good luck to all who endeavor good health!
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I’ve been Low Carbing for 5 months and have lost 100lbs since starting. I exercise 2-3 times a week, eat on average 5 carb a day and IF once a week. I have had cheats while on vacation, and gained weight fast! (15lbs in 5 days) but after 5 days of low carbing again it was all gone. There are times when I IF that I lose 2-3lbs and there are times when I stay at the same weight, it seems every second week I try a 38hr fast I lose weight. Any reason for this at all Mike?
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[...] a previous article “Are Very Low Carb Diets Over-rated for Weight Loss“, we looked at comparing very popular diet approaches such as Atkins vs South Beach/Zone [...]