Why I Switched from a High-Carb to a High-Fat Diet & the Science behind Losing Weight.


There is no diet that works for everyone. However, one study after another showed that low-carb diets are more effective at losing weight.

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Video references:
– Volek et al., Comparison of very low carbohydrate and low fat content diets with energy restriction on weight loss and body composition in overweight men and women, Nutrition and Metabolism, 2004
– Shai et al., Weight loss with a low-carbohydrate, Mediterranean or low-fat diet, N Engl J Med, 2008
– Ebbeling et al., Effects of a low carbohydrate diet on energy expenditure during the maintenance of weight loss: randomized trial, BMJ, 2018
– Volek et al. The restriction of carbohydrates has a more favorable impact on the metabolic syndrome than a diet low in fats, lipids, 2009
– Diabetes, obesity and the brain Michael W. Schwartz and Daniel Porte Jr., Science, 2005
– Lustig, childhood obesity: aberration of behavior or biochemical impulse? Reinterpreting the first law of thermodynamics. Nat Clin Pract Endocrinol Metab. 2006
– Lomenick et al., Effects of high carbohydrate, protein and fat foods on the secretion of ghrelin and peptide YY in prepubertal children, J Clin Endocrinol Metab. 2009
– Stubbs et al., A drink of ketone ester decreases human ghrelin and appetite, obesity (Silver Spring). 2018
– SHIIYA et al., Plasma ghrelin levels in lean and obese humans and the effect of glucose on ghrelin secretion, J Clin Endocrinol Metab, 2002
– Flanagan et al., The influence of insulin in circulating ghrelin, Am J Physiol Endocrinol Metab. 2003

References regarding low carb vs. low fat

– Bazzano et al., Effects of low carbohydrate and fat diets: a randomized trial, Ann Intern Med, 2014
– Kekwick and Paran, CALORIE INGIERA IN RELATION TO THE CHANGE OF WEIGHT IN THE OBESE, The Lancet, 1956
– (Foster GD, et al.A randomized trial of a low carbohydrate diet for obesity.New England Journal of Medicine, 2003)
– Samaha FF, et al. A low carb compared to a low fat diet in severe obesity. New England Journal of Medicine, 2003.
– Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and the cardiovascular risk factor in overweight adolescents. The pediatrics journal, 2003
– Brehm BJ, et al. A randomized trial that compared a very low-carbohydrate diet and a low-calorie diet with caloric restriction on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.
– Aude YW, et al. The national education program on cholesterol diet versus a diet low in carbohydrates and high in proteins and monounsaturated fats. Archives of Internal Medicine, 2004.
– Yancy WS Jr, et al. A low-carbohydrate ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Annals of Internal Medicine, 2004.Volek
– Nickols-Richardson SM, et al. The perceived hunger is lower and weight loss is greater in overweight premenopausal women who consume a low carbohydrate / high protein versus high carb / low fat diet. Journal of the American Dietetic Association, 2005.
– Daly ME, et al. Short-term effects of severe dietary restrictions on carbohydrate restriction in type 2 diabetes. Diabetic Medicine, 2006.
– McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger and other self-reported symptoms. Obesity (Silver Spring), 2007.
– Gardner CD, et al. Comparison of the Atkins, Zone, Ornish and LEARN diets for the change in weight and related risk factors among premenopausal women with overweight: the study of weight loss from A to Z. The Journal of the American Medical Association , 2007.
– Dyson PA, et al. A low carbohydrate diet is more effective in reducing body weight than a healthy diet in both diabetic and non-diabetic subjects. Diabetic Medicine, 2007.
– Westman EC, et al. The effect of a low carbohydrate ketogenic diet versus a low glycemic index diet in glycemic control in type 2 diabetes mellitus. Nutrion & Metabolism (London), 2008.
– Keogh JB, et al. Effects of weight loss of a very low carbohydrate diet on endothelial function and risk markers of cardiovascular disease in subjects with abdominal obesity. American Journal of Clinical Nutrition, 2008.
– Volek JS, et al. The restriction of carbohydrates has a more favorable impact on the metabolic syndrome than a low-fat diet. Lipids, 2009.
– Brinkworth GD, et al. The long-term effects of a very low-carb diet to lose weight compared to a low-calorie isocaloric diet after 12 months. American Journal of Clinical Nutrition, 2009.

Video credits to A Great Gut Feeling YouTube channel





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Why I Switched from a High-Carb to a High-Fat Diet & the Science behind Losing Weight.

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