Are there health benefits to a low carb diet?

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Yes.

But weight loss isn’t one of them. Weight loss (or gain) depends on calories in versus calories out much more than on the ratio of macronutrients in your diet. A low-carb diet, however, can preserve muscle mass during weight loss and improve your levels of cholesterol, triglycerides, insulin, and fasting glucose.[1][2][3][4][5][6][7][8][9][10]

References

  1. ^ Golay A, et al. Similar weight loss with low- or high-carbohydrate diets . Am J Clin Nutr. (1996)
  2. ^ Golay A, et al. Weight-loss with low or high carbohydrate diet . Int J Obes Relat Metab Disord. (1996)
  3. ^ Parker B, et al. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes . Diabetes Care. (2002)
  4. ^ Noakes M, et al. Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women . Am J Clin Nutr. (2005)
  5. ^ Keogh JB, et al. Long-term weight maintenance and cardiovascular risk factors are not different following weight loss on carbohydrate-restricted diets high in either monounsaturated fat or protein in obese hyperinsulinaemic men and women . Br J Nutr. (2007)
  6. ^ Farnsworth E, et al. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women . Am J Clin Nutr. (2003)
  7. ^ McLaughlin T, et al. Effects of moderate variations in macronutrient composition on weight loss and reduction in cardiovascular disease risk in obese, insulin-resistant adults . Am J Clin Nutr. (2006)
  8. ^ Boden G, et al. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes . Ann Intern Med. (2005)
  9. ^ Brooking LA, Williams SM, Mann JI. Effects of macronutrient composition of the diet on body fat in indigenous people at high risk of type 2 diabetes . Diabetes Res Clin Pract. (2012)
  10. ^ Mojtahedi MC, et al. The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women . J Gerontol A Biol Sci Med Sci. (2011)