This low-carb diet leads to the most weight loss, study finds

And it's a healthier way to do it

This diet is the best for long-term weight maintenance. Image: Unsplash

Researchers from Harvard found some low-carb diets are better for long-term weight maintenance than others – and some can even make you gain weight. Here's what they said. 

Discussions around weight loss are seemingly endless, and every brand, nutrition company and gym seems to have different suggestions for how to go about it. 

It’s hard to cut through the noise and discern what exactly is the best way to approach healthy weight management, so in those circumstances, we turn to the experts – specifically, the ones from Harvard. 

Like what you see? Sign up to our bodyandsoul.com.au newsletter for more stories like this.

New research from a group of scientists at the Ivy League university found that, unsurprisingly, not all flashy fad diets are made equal when it comes to losing and maintaining weight. In fact, some may even cause you to gain weight. 

The study, published in the JAMA Network Open medical journal in December last year, showed that “Low-carbohydrate diets comprised mostly of plant-based proteins and fats with healthy carbohydrates such as whole grains were associated with slower long-term weight gain.” 

Whereas, low-carb diets comprising predominantly animal proteins and fats, alongside unhealthy carbohydrates like refined starches, did not have the same desired effect. 

While cutting carbs has long been a hallmark of the weight loss world, little research has been done on the impact of a low-carb diet on long-term weight management – nor about the quality of the food groups where the carbs and proteins are coming from. 

The 'healthy low-carbohydrate diet' came out on top. Image: Pexels

For the study, the researchers examined five different diets, across more than 123,000 ‘healthy’ adults. 

The diets contained varying levels of carbohydrates (between 38 and 40 per cent), and the adults self-reported their diets and weight every four years. 

#1. Total low-carbohydrate diet – overall lower-carb intake

#2. Animal-based low-carbohydrate diet – animal-based proteins and fats

#3. Vegetable-based low-carbohydrate diet – plant-based proteins and fats

#4. Healthy low-carbohydrate diet – plant-based proteins, healthy fats, and fewer refined carbs

#5. Unhealthy low-carbohydrate diet – animal-based proteins, unhealthy fats, and carbs from sources such as processed breads and cereals

Lead author Binkai Liu, a research assistant in the Department of Nutrition, said the study “dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.”

Participants who followed the totally low-carb, animal-based, or unhealthy low-carb diets gained more weight. Image: Unsplash

On average, the participants who followed the totally low-carb, animal-based, or unhealthy low-carb diets gained more weight, as compared to those who partook in the healthy low-carb diet. 

Liu told CNN that the unhealthy low-carb dieters gained an average of 5.1 pounds (2.3 kilograms) over four years. Meanwhile, the healthy low-carb dieters lost an average of 

The healthy low-carb dieters, meanwhile, lost an average of 4.9 pounds (2.2 kilograms) over the same period.

The results were most evident amongst participants below the age of 55, and who were overweight or obese, and leading more of a sedentary lifestyle. 

Not all low-carbohydrate diets are created equal. Image: Pexels

Interestingly, the vegetable-based low-carb diet had mixed results. 

However, senior author Qi Sun reaffirms that the key takeaway is that “not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term.” 

“Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasise healthful foods like whole grains, fruits, vegetables, and low-fat dairy products.”

Originally published as This low-carb diet leads to the most weight loss, study finds