Sometimes debate continues when common sense should have long before answered the question. And, perhaps, no debate is argued more on the basis of anecdotal 'proof' than the virtues of the low carb diet vs. high protein diet. In case no one has noticed, the secret of the effectiveness of the low carb/high protein diet is calorie restriction. Yes, the same plan that works with every other diet. Go figure.
Ounce for ounce carbohydrates and protein have the same number of calories. The award for fat content goes to the high protein diet. The difference is this: protein is more satisfying (generally) taking longer to digest and absorb; consequently, you eat less - or at least that is the plan. Less eaten when calorie content is the same per ounce equals fewer calories consumed. Fewer calories consumed equals weight loss. It seems to me we read somewhere that we could lose weight by reducing calories.
That considered, what is the difference in overall health that can be contributed to each diet? Research, not anecdotal evidence, has answered the question. Here are two abstracts from PubMed of studies that address the question.
For those of you with an aversion to reading, the conclusion to be drawn from the two is that the healthiest way to lose weight and improve body composition is to eat a portion controlled balanced diet and exercise regularly. Didn't we hear that somewhere before too?
J Nutr. 2005 Aug;135(8):1903-10.
Ounce for ounce carbohydrates and protein have the same number of calories. The award for fat content goes to the high protein diet. The difference is this: protein is more satisfying (generally) taking longer to digest and absorb; consequently, you eat less - or at least that is the plan. Less eaten when calorie content is the same per ounce equals fewer calories consumed. Fewer calories consumed equals weight loss. It seems to me we read somewhere that we could lose weight by reducing calories.
That considered, what is the difference in overall health that can be contributed to each diet? Research, not anecdotal evidence, has answered the question. Here are two abstracts from PubMed of studies that address the question.
For those of you with an aversion to reading, the conclusion to be drawn from the two is that the healthiest way to lose weight and improve body composition is to eat a portion controlled balanced diet and exercise regularly. Didn't we hear that somewhere before too?
J Nutr. 2005 Aug;135(8):1903-10.
Dietary protein and exercise have additive effects on body composition during weight loss in adult women.
Source
Department of Food Science and Human Nutrition, University of Illnois, Urbana, 61801, USA. dlayman@uiuc.edu
Abstract
This study examined the interaction of 2 diets (high protein, reduced carbohydrates vs. low protein, high carbohydrates) with exercise on body composition and blood lipids in women (n = 48, approximately 46 y old, BMI = 33 kg/m(2)) during weight loss. The study was a 4-mo weight loss trial using a 2 x 2 block design (Diet x Exercise). Diets were equal in total energy (7.1 MJ/d) and lipids ( approximately 30% energy intake) but differed in protein content and the ratio of carbohydrate:protein at 1.6 g/(kg . d) and <1 .5=".5" .="." 0.8="0.8" and="and" d="d" g="g" group="group" kg="kg" vs.="vs.">3.5 (CHO group), respectively. Exercise comparisons were lifestyle activity (control) vs. a supervised exercise program (EX: 5 d/wk walking and 2 d/wk resistance training). Subjects in the PRO and PRO + EX groups lost more total weight and fat mass and tended to lose less lean mass (P = 0.10) than the CHO and CHO + EX groups. Exercise increased loss of body fat and preserved lean mass. The combined effects of diet and exercise were additive for improving body composition. Serum lipid profiles improved in all groups, but changes varied among diet treatments. Subjects in the CHO groups had larger reductions in total cholesterol and LDL cholesterol, whereas subjects in the PRO groups had greater reductions in triacylglycerol and maintained higher concentrations of HDL cholesterol. This study demonstrated that a diet with higher protein and reduced carbohydrates combined with exercise additively improved body composition during weight loss, whereas the effects on blood lipids differed between diet treatments.
J Nutr. 2009 Mar;139(3):514-21. Epub 2009 Jan 21.
A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults.
Source
University of Illinois, Department of Food Science and Human Nutrition, Urbana, IL 61801, USA. dlayman@illinois.edu
Abstract
Diets with increased protein and reduced carbohydrates (PRO) are effective for weight loss, but the long-term effect on maintenance is unknown. This study compared changes in body weight and composition and blood lipids after short-term weight loss (4 mo) followed by weight maintenance (8 mo) using moderate PRO or conventional high-carbohydrate (CHO) diets. Participants (age = 45.4 +/- 1.2 y; BMI = 32.6 +/- 0.8 kg/m(2); n = 130) were randomized to 2 energy-restricted diets (-500 kcal/d or -2093 kJ/d): PRO with 1.6 g x kg(-1) x d(-1) protein and <170 0.8="0.8" carbohydrates="carbohydrates" cho="cho" d="d" g="g" kg="kg" or="or" protein="protein" with="with" x="x">220 g/d carbohydrates. At 4 mo, the PRO group had lost 22% more fat mass (FM) (-5.6 +/- 0.4 kg) than the CHO group (-4.6 +/- 0.3 kg) but weight loss did not differ between groups (-8.2 +/- 0.5 kg vs. -7.0 +/- 0.5 kg; P = 0.10). At 12 mo, the PRO group had more participants complete the study (64 vs. 45%, P < 0.05) with greater improvement in body composition; however, weight loss did not differ between groups (-10.4 +/- 1.2 kg vs. -8.4 +/- 0.9 kg; P = 0.18). Using a compliance criterion of participants attaining >10% weight loss, the PRO group had more participants (31 vs. 21%) lose more weight (-16.5 +/- 1.5 vs. -12.3 +/- 0.9 kg; P < 0.01) and FM (-11.7 +/- 1.0 vs. -7.9 +/- 0.7 kg; P < 0.01) than the CHO group. The CHO diet reduced serum cholesterol and LDL cholesterol compared with PRO (P < 0.01) at 4 mo, but the effect did not remain at 12 mo. PRO had sustained favorable effects on serum triacylglycerol (TAG), HDL cholesterol (HDL-C), and TAG:HDL-C compared with CHO at 4 and 12 mo (P < 0.01). The PRO diet was more effective for FM loss and body composition improvement during initial weight loss and long-term maintenance and produced sustained reductions in TAG and increases in HDL-C compared with the CHO diet.
