Low Carb vs Fasting. Which is better? | Brand New Trial

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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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Animations: Even Topland @toplandmedia

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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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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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I love this doctor he's not trying to sell us stuff no hidden agenda like Dr. Berg

a.g.hustlegarland
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I am a woman, 70 yrs, and I've lost about 80 Lbs in the last couple of years. It happened when I finally adopted a (true) low carb eating style, and stuck with it. After several years of on-again-off-again with LC, I finally had an epiphany of sorts. I realized that I was screwing up my life with bad eating habits.
After about a year of LC, I eased into intermittent fasting. My version of I/F is eating only one meal a day (OMAD); my evening meal. Also every couple of weeks I will do a 48 hour fast. What I've found is that eating (for me) was always habitual. I responded to life's stresses by eating my way through them. That's how I ended up so overweight. I was not heavy growing up. Mostly a skinny kid. But as an adult--the stresses of having two children and 20 years of self employment--I developed some very bad HABITS, which is what I think many, if not most people in America do as well. Eat habitually. Habits are hard to break, but not impossible.

evandegenfelder
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Tried low carb for years to no avail. been fasting for a few months and it has worked wonders. Blood sugar went down from the low 200's to the '70s.

jamessilveira
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I started a Low Carb ( Near Keto) Diet with reductions of Sugar and Alcohol consumptions as well, I also practiced a one meal a day and sometimes two meal a day eating. I added exercise by walking every day and weight training (at Home) 3 times a week, , , , After one Year I lost over 45 Lbs. lowered my Blood Pressure, and now fit into smaller pants by about 3 or 4 inches around my waist. I believe I can keep this up for the remainder of my life. I am retired and just turned 69 years old. My goals are to be off meds completely and to have a muscular body, with my chest larger than my mid section. I am almost there!

shekatagani
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I've been watching your videos regularly for the past few weeks, and with every video I get more and more impressed how well you cover the topics

TheGhost
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I like this kinda vids, no bias, inclusive, knowledgeable and (all the good )etc.
Thanks for making these vids.
Liked and subscribed 🙏🏻👍

thekomx
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Amazing channel ...real research and deep contextual analysis. Keep up the great work!

stepannovotny
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Moderate, well researched, evidence based. I think it's great that you stress things like compliance and that there are examples of each approach working well for some individuals and poorly for other individuals. Keep it up!

dexterne
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Excellent work, as usual. Keep up the good fight.

johnmeyers
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Thanks for clear explanation. I am 57 years old man with 26 years of T2D. I am one of the unicorns. And I have CGM data to prove it. I am off insulin and other meds and lost 40 lbs so far. I cut carbs and just eat when I am hungry. And I found out sometime being uncomfortable is helping as well. Walking with my dog 90 minutes a day and sometimes I carry 30 lbs backpack- rucking - we all are individuals and we need the plan to address our individual needs my two cents is, keep your eyes on data and create your plan and follow the changes. The best plan is the plan that works for you.

m-hadji
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Excellent video and great presentation.

texastexas
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Hands down best nutrition channel. 👌🏼👌🏼💯

kasramoghaddam
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Im super happy I discovered your channel. A very long story shortI'm in my 40's now, I'm a very fit guy, running long distance, training calisthenics and MMA, my focus on diet was around fat los and insulin resistance and that worked well for me on the outside as I lost a lot of weigh and got very lean, my diet was moderate in fats and proteins and very low carbs at one point i was doing a lot of Keto and fasting again that worked for fat loss and kept my body very lean until really checked in and few weeks ago I got a heart attack, caused by angina (Plaque eruption). Im shocked and devastated, I thought I understood nutrition, I was always afraid of plants and carbs, I thought they were the reason i put on weight and can cause diabetes but i hope was wrong cause now in recovery mode following a primarily plant based I managed to drop my cholesterol way below the normal levels...thanks to this channel.

mariobfitness
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Thanks for presenting these as always by the way.

SupremeODMG
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I've been really liking these videos, thanks :)

GoombaNL
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I do modified low carb diet. Lost over 20 pounds. Have been over a year. At annual physical I mentioned I was doing a modified Keto diet. My stats were so impressive the response I got was “whatever you’re doing, keep it up.”. It gets easier as you get rid of the cravings.

sandyalbanese
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Great video, lots of good info. Thanks!

bettesmith
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I know you're not a fan of Keto and Fasting, but as a practitioner of both, I truly appreciate your unbiased coverage of them. You're the best!

oloblish
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Thank you. Lots of good sense in this video.

joanmackie
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Good stuff, great video as always 🌱🖖🏼

minimal-vegan