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Low-carb diets linked with slow, long-term weight gain
ABC NEWS (Australia)
Follow
2/19/2024
As we get older, it's almost certain that we'll all put on weight. So more and more of us are trying low-carb diets to try and stop the inevitable and lose weight, but there are many types and it can be hard to pick the right one.
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00:00
Most people go on a low-carb diet to lose weight, but the reality of life is that we
00:07
gain weight as we get older.
00:09
And we gain weight because we lose muscle bulk, we don't exercise as much, our fat becomes
00:15
a bit more entrenched in our bodies, and our metabolic rate goes down in order to burn
00:19
fewer calories at rest.
00:21
So this is the depressing future of us all.
00:25
And what this study was, was actually the effect of low-carb diets on reducing that
00:30
weight gain as you get older, rather than turning the boat around, which is unrealistic,
00:35
what happens to the trajectory as you get older.
00:37
So there are various kinds.
00:38
I mean, there's like the Atkins diet, which is high animal protein, high saturated fat,
00:44
very low carbs, a keto diet, a ketogenic diet.
00:48
Then there's more healthy ones, like a vegetarian diet, which is low on refined carbohydrates,
00:53
but got a lot of complex, more complex carbohydrates, and the fat is more like olive oil, or a healthy
01:00
fat in the diet.
01:02
And then there's variations in between.
01:05
And this was a huge study going over many years, following health professionals actually
01:09
on their diets.
01:11
And what they found was that if you were on the Atkins kind of diet, which is high animal
01:15
protein, high animal fat, low carb, your weight gain went up higher.
01:21
In other words, your weight gain speeded up.
01:24
On the Atkins diet, specifically?
01:26
On the Atkins diet.
01:28
The best low-carb diet, if that's what you're choosing to go on, was one where you're, essentially
01:34
it's a healthy diet with complex carbohydrates, vegetables, and so on.
01:40
So not quite, not so ketogenic as the Atkins diet.
01:45
A little bit of animal protein, but not a lot.
01:48
And that was the one that was associated with the lowest weight gain.
01:52
And if you were vegetarian or vegan, that was also a pretty healthy one diet, if you
01:56
were on a low-carb version of a vegan or vegetarian diet.
02:00
So not all low-carb diets are the same.
02:04
So does everybody respond in the same way to those individual diets?
02:08
Do you tend to put on more weight with the Atkins diet?
02:11
Do you tend to put on less weight if you eat it the way you want?
02:15
Yeah, that's a good question.
02:16
So this is the average of thousands of people followed for decades.
02:22
I'm sure there would be individual differences.
02:25
And people who go on an Atkins-style diet do lose weight, but they put it back on again.
02:32
What's sustainable?
02:33
And in many ways, the Mediterranean diet is not that high in carbohydrates.
02:39
It's higher in fats, but it's fats like olive oil, so healthy fats.
02:43
Why do we put on weight as we age?
02:47
Nobody's too sure.
02:48
So women blame it on their hormones as they go into menopause, but there's not a huge
02:51
amount of evidence that it's worse for women than for men.
02:55
It's that we tend to exercise less as we get older.
02:59
As we age, our muscles deteriorate, so you've got to exercise harder to maintain your muscles.
03:04
And muscles are highly metabolic tissue.
03:06
They burn a lot of calories.
03:08
They're important for your metabolism.
03:09
So if you lose muscle mass, your metabolic rate goes down, so you burn fewer calories
03:14
at rest.
03:15
And also, a recent study from Sweden suggests that as you get older, your fat tissue becomes
03:24
a bit more recalcitrant.
03:26
When you're younger, it's easier to mobilize fat, say, from your abdominal fat, and lose
03:31
that fat.
03:32
It gets a bit harder as you age to do that, as everybody watching us knows.
03:37
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