A new trial compares a Low Carb diet to Fasting for weight loss and metabolic improvements. ~50 participants each were asked to eat low carb or fast for 3 months. Which program delivered the largest benefits?

Low carb or fasting? Which is better for weight loss and health in general?

150 men and women with Metabolic Syndrome (metabolic disturbance with ≥3 of high glycemia, high blood pressure, low HDL-C, high triglycerides, obesity

Looking for weight loss and improvement in metabolic parameters

participants randomized onto low carb, fasting or both

low carb: under 130g of carbs a day (26% of calories); very low carb: 20-50g or under 10%.

fasting: participants chose early TRE or late TRE

Body weight reduced on all 3 groups for the 1st 2 months. during 3rd month, only combo group continued to lose weight, the other 2 plateaued

after 3 months combo group had lost the most. fasting TRE lost more than low carb

indicators of fat loss: waist circumference, hip circumference, body fat. all 3 groups reduced those. waist to hip ratio (indicator of abdominal obesity) lower on fasting group, outperformed even combo

health is about a lot more than just weight loss. types of fat. subcutaneous fat vs visceral fat inside body cavity around and inside the organs. All 3 groups lost subcutaneous fat but only the 2 fasting groups lost visceral fat. not low carb alone

other metabolic parameters beyond weight and fat: glucose, lipids or blood pressure. Glucose was surprising. Only the 2 fasting groups improved fasting blood glucose. Low carb alone did not. Uric acid was similar, only the 2 fasting groups saw an improvement. HbA1c, glycated Hb, only combo group saw an improvement. all groups saw a reduction in fasting insulin and insulin resistance.

Only the 2 fasting groups lowered triglycerides and only the combo raised HDL-c

LDL-c was raised on low carb.

“low carb” definition. low carb group ate less than half the carbs of the fasting group. reduced rice, flour, whole grains, potatoes, refined carbs

average carb intake 140-150g/d. so not low carb diet, maybe moderate carb diet

Not specific to low carb, we see this in low fat trials too.

ketosis, in very low carb settings. trial compared ketogenic diet to a low carb but not ketogenic diet matched for calories. 5 and 15% calories from carb respectively. ketones can help suppress appetite

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0:00 New trial compares Low Carb vs Fasting
3:48 Weight Loss
5:45 Types of fat
6:52 Lipids, Glucose, Insulin
9:02 What does it mean
11:45 Was it "low carb"?
13:24 A key threshold for carbs?

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