0

New Study Finds Low Carb/High Protein Diet Beats Others at 6 Months and 2 Years

New research out of Israel and published in the Journal of the American College of Nutrition compares low-carb, high protein diets to low fat and Mediterranean diets and reports that low-carb diets beat others for weight loss at 6 months and 2 years.  Additionally, the research notes that the low-carb diet appears to increase good cholesterol.

References:

 

2

Do I Need Ketostix?

Image of ketostix boxOne of the standard questions that comes up when discussing ketogenic nutrition with people considering starting on a low-carb/ketogenic diet is, “Do I need to buy the magic pee sticks if I want to do a ketogenic diet?”

The answer is usually, “It depends.”  If you are limiting your carb intake to less than 20g/day, as outlined in the back of Why We Get Fat, then there’s really no need for them in the long term because if you maintain <20g of carbs a day, you’ll be in ketosis (with very few exceptions).
More »

2

Do I Need to Exercise to Lose Weight?

Research

Changes in Plasma Lipids and Lipoproteins in Overweight Men during Weight Loss through Dieting as Compared with Exercise – New England Journal of Medicine

As compared with controls (n = 42), dieters (n = 42) had significant loss of total body weight (-7.8±0.9 kg [mean ±SE]), fat weight (-5.6±0.8 kg), and lean (nonfat) weight (-2.1±0.5 kg) (P<0.001 for each variable), and exercisers (n = 47) had significant loss of total body weight (-4.6±0.8 kg) and fat weight (-3.8±0.7 kg) (P<0.001 for both variables) but not lean weight (-0.7±0.4 kg). Fat-weight loss did not differ significantly between dieters and exercisers. All subjects were discouraged from altering their diet composition; however, dieters and exercisers had slight reductions in the percentage of kilojoules derived from fat.

A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention – International Journal of Obesity

The data shows, however, that a 15-week diet or diet plus exercise program, produces a weight loss of about 11 kg, with a 6.6(+/-0.5) and 8.6(+/- 0.8) kg maintained loss after one year, respectively.

More »