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Low-carb beats low-fat in a meta-analysis of 17 clinical trials.


Stashed in: Awesome, Heart, Microbiome, Weight Loss, Healthy

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Obese and overweight adults on low-carb diets lost more weight and had lower atherosclerotic cardiovascular disease risk.

For the purposes of the meta-analysis, low-carbohydrate diets had a daily intake of no more than 120 grams of carbohydrates whereas less than 30% of daily caloric intake in the low-fat diets was derived from fat.

Top Reddit comments:

Can anyone explain why I crave carbs like crazy? A day without bread is unthinkable to me. Usually crave them the most later in the day.

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Insulin release

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Your metabolic system is adaptive. If you regularly eat lots of sugar and starchy carbs, then it becomes accustomed to loading those things into your bloodstream directly for use as your main energy source. While your body is capable of generating glucose from other sources, it doesn't have to, so it stops.

Quit carbs for a short time, and if you are eating plenty of protein and fat, your body will not start converting them (through processes called ketosis and gluconeogenesis) right away. It will keep running on stored glucose and scream at you "EAT!' first. It can take up to a couple weeks before your body readjusts and starts producing most of its energy from cleaved fat molecules. Once this happens the cravings go away.

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Similar anecdote, when I did LCHF for about two years, I didn't miss candy, juice, fruit, crisps, etc the most (although I did cheat with them sometimes), what I missed the most was bread.

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Can Confirm, am on LCHF, no sugar and soda wasn't a problem after the first 2 weeks. What I really miss is Bread and Pasta.

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Most people crave carbs intensely and its not until you give them up that you can learn to live without them.

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There are bacteria in your gut that live off of carbs. They release signals to affect your appetite and make you seek carbs. If you give up carbs you'll lose the cravings after the bacteria die. Warning: their death will come in the form of short-term diarrhea.

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Carbs are addictive. You will realize it after you've gained back control a bit. Also, if you are on any blood sugar control medication, it can greatly increase your craving for them.

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