Macro partitioning
A healthy low-carbohydrate diet (HLCD) combined with caloric restriction produces greater fat mass loss than caloric restriction alone in adults with overweight or obesity.
To lose fat effectively, try a healthy low-carb diet that cuts calories by about 25%. Focus on getting 30% of your calories from carbs (like whole grains and veggies), 50% from healthy fats (like nuts, oils, and avocados), and 20% from plant proteins. This approach helps you lose more fat than just eating less without changing what you eat.
Moreover, there was a greater reduction in fat mass in HLCD (-3.37 kg [95% CI: -3.93, -2.80]) vs. non-HLCD (-2.44 kg [95% CI: -2.99, -1.89]) (difference, -0.93 kg [95% CI: -1.70, -0.15], p = 0.02).
Why this rating
Randomized controlled feeding trial with high adherence (90.5%) and objective measures, though limited to 12 weeks.
Source
Effects of healthy low-carbohydrate diet and time-restricted eating on weight and gut microbiome in adults with overweight or obesity: Feeding RCT
Lin Li et al. · Cell Reports Medicine · 2024
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