Low Carb Diets: Are They Dangerous? Scientific Studies- Thomas DeLauer

Low Carb Diets: Are They Dangerous? Scientific Studies- Thomas DeLauer

Low Carb Diets: Are They Dangerous? Scientific Studies- Thomas DeLauer

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all right we’ve all seen the hate we’ve all seen people bagging on the low-carb diet simply because well honestly they’re misinformed so the whole idea of this video is just to lay down the law with science I’m putting aside personal biases I’m putting aside anything I’m putting aside the fact that I’ve lost 100 pounds leveraging mostly fasting and a low-carb lifestyle and I’m here to talk about just the scholarly articles and the university studies and the peer-reviewed research that breaks down the effectiveness of a low-carb diet versus a low-fat diet so bear with me if you don’t like science probably isn’t the video for you so let’s get straight on to it I’m gonna break this down into three months studies six months studies 12 months studies and two year plus studies then I’m gonna actually be honest with you and I’m gonna give you the negative implications of a low-carb diet why because I want to break this down with honesty I want to give you the science but I also want to give you the cold hard facts there are some negative things that come along with a low-carb diet that you need to be cognizant of so without further ado let’s get down to the first three months study this first one was published in diabetic medicine in 2006 and what it looked at was a very large group of overweight patients okay these particular patients were diabetic and they put half of them on a low-carb diet and they put half of them on a low-fat diet and what they wanted to measure was overall their weight loss but they wanted to look at a couple of other things that were pertaining to diabetes well what they found is after three months the low-carb group lost on average seven point eight pounds and the low-fat group lost on average just two pounds okay that’s just weight not a huge deal we have to look at some other biomarkers but there’s actually one more study that diabetic medicine did in 2007 that took a look at a few more people this one took a look at 13 obese and 13 non obese patients and wanted to compare low-carb versus low-fat well after three months what did they find again they found this time on average the low-carb patients lost 15.2 pounds versus four point six on the low-fat now again this is a three-month study which means we’re not going to see the longtail results of really the triglyceride levels the cholesterol levels and all that stuff but we are going to start to see the immediate weight loss that’s pretty darn awesome but I know that a lot of the rebuttals gonna come back and say well what about cholesterol if I had a dollar for every person when I talk about ketosis or low-carb that says I’d like to see the insides of your arteries or I’d like to see your blood measurement so I’d like to see your cholesterol levels I would probably be able to at least like buy a nice set of dumbbells because a lot of people do say that okay this first six month study was published in the New England Journal of Medicine it took a look at 132 different people okay it took a look at obese and non-obese but mostly at least overweight patients and they were measuring a good number of things of course they were looking at the weight loss again and they were also looking at the overall triglycerides and looking at the cholesterol levels which is where this starts to get pretty interesting well of course when it came down to the weight loss again we saw the low-carb group lost twelve point eight pounds versus the other group only losing about eight so when it comes down to triglycerides which are basically our fat storage building blocks this is where the results got interesting the low-carb group had a reduction of 38 milligrams for dekaliter of triglycerides versus the low fat group only had seven ok now let’s talk about insulin 27% reduction in insulin levels in the low carb group versus the low fat group now you might be saying of course it’s going to be lower levels of insulin you know that they’re not having carbohydrates so of course there’s gonna be lower but let’s think about something for a second what is the main contributor to cardiovascular disease and atherosclerosis well it’s not safe through that’s it’s inflammation that they’ve kind of linked with saturated fats and some wrap around ways it’s inflammation that’s critical when we start having higher levels of inflammation there is a direct line item correlation with inflammation okay now enough of that what also improved was the fasting glucose down 26 points again you’re probably saying well of course best in glucose is going to be down because this is simply a low-carb diet versus a low-fat diet but these numbers remained even after consuming carbohydrates later on meaning that the fasting glucose levels naturally just evolved and changed even if they were not diabetic alright now let’s get into another study from the six month spectrum this study was published in the Journal of endocrinology and metabolism this one looked at females why did I pick this study because there are a couple of comments in particular that said well only men really have success with low carb diets because they were trying to couple it with different hormones couple of with testosterone and things like that not the case in fact this study took a look at 53 overweight women and what again they were measuring the weight loss well not only did the women see an 18 pound on average weight loss versus in 9 or 10 pound weight loss with the low-fat there were huge huge reductions in triglyceride levels massive improvements in their HDL levels and massive reductions in their LDL levels so we really end up having some pretty significant results there not to mention there is an added side effect of lower blood pressure – really not a bad thing in the grand scheme of things right but that’s just 6 months who really cares about 6 months let’s talk about 12 months let’s talk about what can happen after a full year of doing this stuff well there’s a study that was published in the journal American Medical Association which is one of the top journals out there a journal that a lot of physicians reference and quite honestly a journal that a lot of other journals look up to when it comes down to cold hard facts well this study was big this study took a look at 311 participants all of them overweight but again comparing low-carb but this time comparing low-carb to low-fat in three different ways why did they do this because it’d be easy to say that the low-fat diet could have been influenced by the types of carbs they were consuming and that’s rightfully so that very much so is true so by doing this they said ok we’re gonna have low glycemic medium glycemic and high glycemic carbs on the low-fat spectrum and we’re just gonna go general low-carb for that idea well they still found after all of that that the low-carb prevailed not only for weight loss again but this time massive reductions in blood pressure huge improvements again in triglycerides after a year continuing on and then massive massive increase in HDL and again a reduction in LDL why do I say this simply because that is where everyone tries to combat a low-carb diet saying that cholesterol levels are going to go through the roof now if you’ve seen my other videos you know I don’t really care about cholesterol levels all that much I do if they’re out of control but we know that the biggest problem is oxidized cholesterol cholesterol when it gets oxidized and it turns into an issue with lipid peroxidation and causes what do you know inflammation so with that being said let’s roll right into the two-year study that took a look at the annals of internal medicine which compiled a lot of different studies and they found after 2 years almost identical results to what happened after one year so the results stay the same and continued on now a lot of longtail studies that are continuing on ok these long tail studies are looking at all the people who started doing the Atkins diet okay all these people were doing the Atkins diet in the 70s and 80s and they’re starting to become the people now that would normally start to develop heart issues and other issues well guess what we’re finding that there is a decrease in those instances especially when they’re queried on what kind of lifestyle they were living earlier in their life you see now we’re reaching a point where the people that are getting older and normally having to go on Medicare or anything like that are the people that were starting to be a result of the health boom that was starting to sort of combat the low fat boom so it’s kind of interesting to see that things are actually improving it’s not as much of an epidemic as we think when it comes down to the low carb high fat world ok now I have to be honest with you let me talk about some of the negative implications of low carb dieting really quick so that you have the honest truth ok the first one is simply going to be minerals you flat-out don’t get the same minerals that’s a given simply because you’re not retaining as much water and I’ve talked about this in a lot of videos so what ends up happening people can have cardiovascular issues because they’re not modulating their potassium and magnesium levels they’re also not watching their sodium levels they’re getting dehydrated it’s throwing their body off and they’re not getting the right minerals so cardiovascular issues and tachycardia issues and neuro issues can occur if your fats aren’t in line and you’re not making sure you get the right minerals in so I do want to make sure that you’re clear on that ok the next one is gonna be mood issues depression things like that it’s common okay it’s very very common and why it simply has to do with tryptophan trip the fans and amino acid amino acids are building blocks of proteins but tryptophan is activated and entered into the brain by insulin and unfortunately take the good at the bad of the low carb diet when you’re having no carbohydrates you have very little or no insulin allowing the tryptophan to get into your noggin if that tryptophan doesn’t get into your noggin it can’t activate serotonin which is the neurotransmitter that helps you feel good it also helps you sleep because it converts into melatonin later on down the line how do you combat this carbs every once in a while or make sure that you’re at least taking tryptophan or make sure that you’re at least getting enough sleep so your body can recover me a little bit more receptive to the lower amounts of insulin that you do consume then lastly we have to deal with dehydration which ties right in with minerals not gonna be a big issue you’re not getting the water your liver can’t function right your liver can’t metabolize fats your liver really has a hard time it’s a lot of strain on your kidneys there are some things that go along with the local but also we have to factor in the bad breath if you’re going in ketosis yes you will have keto breath but it only lasts a small amount of time it goes away with time it goes away once your body becomes adapted to utilizing fats as a source of fuel so don’t be afraid of low carbing just because of that the last thing I wanted you to do was be afraid of low carb diets when it had to do with science I broke this down for you I chopped up all the myths that are out there regarding it and I think that this is enough for you to decide whether or not it’s for you I’m not telling you one ways right or wrong but I am giving you the facts and as always if you have ideas or if you have questions or concerns about this video hit them in the comment section below I’m happy to help you out I’m happy to lay down the law and I’m happy to produce more videos and talk about this topic so as always keep it locked in here in my channel subscribe if you haven’t already and I will see you in the next video

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Low Carb Diets: Are They Dangerous? Scientific Studies- Thomas DeLauer

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Low Carb Diets: Are They Dangerous? Thomas DeLauer…

3 month studies conducted:
Study – Diabetic Medicine, 2006-
102 patients with Type 2 diabetes were randomized to a low-carb or a low-fat diet for 3 months – The low-carb group lost 7.8 lbs, while the low-fat group lost only 2 lbs (1)

Study – Diabetic Medicine, 2007-
3 diabetic and 13 non-diabetic individuals were randomized to a low-carb diet or a low-fat diet for 3 months – The low-carb group lost 15.2 lbs compared to 4.6 lbs in the low-fat group (2)

6 Month Studies:
Study – New England Journal of Medicine, 2003-
132 obese individuals with severe obesity were put on either a low-fat or a low-carb diet for 6 months – many subjects had type II diabetes. The low-carb group lost an average of 12.8 lbs while the low-fat group lost only 4.2 lbs. Triglycerides went down by 38 mg/dL in the low-carb group, compared to only 7 mg/dL in the low-fat group. Insulin levels went down by 27% in the low-carb group, but increased slightly in the low-fat group. Fasting blood glucose levels went down by 26 mg/dL in the low-carb group, only 5 mg/dL in the low-carb group (3)

Study – Journal of Endocrinology and Metabolism, 2003-
53 healthy but obese females were randomized to either a low-fat diet, or a low-carb diet. Low-fat group was calorie restricted. The study went on for 6 months. The women in the low-carb group lost an average of 8.5 kg (18.7 lbs), while the low-fat group lost an average of 3.9 kg (8.6 lbs) Whilst HDL improved slightly in both groups, there was a significant reductions in blood triglycerides in the low carb group. The study concluded: A very low carbohydrate diet is more effective than a low fat diet for short-term weight loss and, over 6 months, is not associated with deleterious effects on important cardiovascular risk factors (4)

12 Month Studies:
Study – Journal of the American Medical Association, 2007-
311 overweight/obese premenopausal women were randomized to 4 diets: a low-c arb diet and then 3 low-fat diets for 12 months. At the end of the 12 months the low-carb diet lost, on average, 5lbs more than the 3 low-fat groups (not combined, but in comparison to each one, individually) The low-carb group also had the greatest improvements in blood pressure, triglycerides and HDL (5)
Study – American Journal of Clinical Nutrition, 2009-
118 individuals with abdominal obesity were randomized to a low-carb or a low-fat diet for 12 months – The low-carb group lost 14.5 kg (32 lbs), while the low-fat group lost 11.5 kg (25.3 lbs)
The low-carb group had greater decreases in triglycerides and greater increases in both HDL and LDL cholesterol, compared to the low-fat group. (6)

2 Year Studies:
Study – the Annals of Internal Medicine-
Also a two-year study that came to the same results as the 12 month studies – had very similar results in terms of weight loss; however, during the first 6 months, the low-carb group had greater reductions in diastolic blood pressure and triglyceride levels. To sum up the studies: In every study, the low-carb groups lost more weight on average and critical health markers, like blood pressure, insulin, HDL, and triglycerides improved more in the low-carb groups – even at 2 years (7)

References:
1) Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. – PubMed – NCBI. (n.d.). Retrieved from

2) A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. – PubMed – NCBI. (n.d.). Retrieved from

3) A low-carbohydrate as compared with a low-fat diet in severe obesity. – PubMed – NCBI. (n.d.). Retrieved from

4) A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in h… – PubMed – NCBI. (n.d.). Retrieved from

5) Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A T… – PubMed – NCBI. (n.d.). Retrieved from

6) Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. – PubMed – NCBI. (n.d.). Retrieved from

7) Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet. (n.d.). Retrieved from /

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