Cutting Calories versus Carbohydrates for Weight Loss
A recent article written by Julie Corliss at Harvard Health explains new research surrounding weight loss and recommendations provided by Dr. Ludwig.
Cutting calories can help people lose weight initially, however the more you cut, the more your body wants to conserve energy and you end up having more hunger cues and a slower metabolism. The cutting calories diets are not sustainable and can be detrimental to your long-term health.
The new approach is known as the carbohydrate-insulin model for obesity. Insulin is a hormone that is in charge of moving excess sugar from the blood into fat cells for storage. Fast-digesting or refined carbohydrates that make up a large part of the American diet cause major rises in insulin levels.
We all know that overeating is a big problem when it comes to weight gain, but what is it that makes you overeat?
Recent studies have suggested that your body sends out more hunger cues, causing overeating, when there are not enough available calories circulating in the blood. This is seen in teens that are having growth spurts, their body is using high amounts of calories to grow and therefore availability is low, so they must eat more. Similarly, in pregnant women, calories go to the baby first and the woman needs to eat more to provide more available calories. Insulin may have the same effects. When insulin levels are chronically high due to eating large amounts of refined carbohydrates your body is storing calories at a very fast rate, therefore your available energy is low and overeating occurs.
Dr. Ludwig suggests reducing carbohydrates instead of calories in order to keep insulin levels in check and prevent overeating as much as possible. This will help with weight loss and heart health, which are two very related disease states. He has broken up his recommendations into 3 stages.
Stage 1: for the average person
Most people gain 1-2 pounds per year as they age. To prevent this gradual weight gain over time people should reduce processed carbs like sugary drinks, desserts, white bread, potatoes, and white rice. Aim for about 40% of total calories coming from minimally processed carbs and 40% coming from healthy fats.
Stage 2: for someone with excess weight or obesity, along with cardiovascular related health issues (high blood pressure, high cholesterol, etc.)
A more significant reduction is carbohydrates is needed, about 25% of total daily calories coming from carbohydrates such as whole grains, whole fruits, and legumes. This will require about 50% of your total calories coming from healthy fats such as avocado, olive oil, nuts, full fat dairy (like Greek yogurt).
Stage 3: for people with type 2 diabetes
A very low carbohydrate diet is beneficial, at most 10% of total calories coming from carbohydrates. This diet is very restrictive and should only be done with the supervision and guidance of a doctor and dietitian.
It is important to note that although the distribution of fats and carbohydrates are changing in the stages, the total number of calories stays the same and is dependent on each individuals needs. Protein amounts should also remain relatively the same with each stage. The protein and fats help to keep you feeling full so the body sends out fewer hunger cues and the reduction in refined carbs helps to keep insulin levels low and fat storage down.
Written By: Meghan Hawley, Ellen Byron and Associates
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