Macro partitioning
Greater carbohydrate restriction (VLCKD) provides the greatest improvements in cardiometabolic markers (HDL-c, TG) and anthropometrics for individuals with poorer baseline health, although between-group differences were not statistically significant.
If you have poor baseline metabolic health (e.g., high triglycerides, low HDL), a very low-carbohydrate diet (5% of calories from carbs) is likely to yield the best improvements in cholesterol and weight over 12 weeks. However, adherence is harder, so a moderate low-carb approach (15-25%) is a viable alternative with similar trends.
Participants with ‘poorer’ baseline measures benefitted most from greater carbohydrate restriction... The largest improvements in HDL-c and TG, and anthropometric changes occurred in the VLCKD group.
Why this rating
RCT design, but between-group differences were not significant; findings are based on trends and subgroup analysis.
Source
How Low Do You Need to Go? Exploring the Variability in the Effects of Keto‐induction and Individual Outcomes From Low‐carbohydrate Diets
Cliff Harvey · Tuwhera (Auckland University of Technology) · 2019
More from this paper
- Energy restriction, rather than carbohydrate restriction itself, is the primary driver of adverse symptoms (keto-flu) during the induction phase of low-carbohydrate diets.Good
- Medium-chain triglycerides (MCTs) increase ketonaemia and accelerate the time to achieve nutritional ketosis compared to long-chain triglycerides (LCTs) during keto-induction.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →