“We found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting,” Dr. Adam Collins, Associate Professor of Nutrition at the University of Surrey, said in a statement. This finding is only the latest in a series of studies that have upended long-held beliefs about intermittent fasting, or calorie restriction, as the standard strategies for better metabolic health. Ditching carbs, however, may be a more accessible and sustainable option.
The research, published in the European Journal of Nutrition, investigated how varying dietary strategies influenced metabolic markers among people, aged 20 to 65, who were overweight or obese。 Participants followed three different diets for one day: a regular carbohydrate diet, a low-carb diet that provided balance in calories, and a low-carb diet that greatly restricted calories. The results blew me away both versions of the low-carb diets improved metabolic markers, such as improved handling of high-fat meals and lower triglyceride levels, regardless of calorie restriction.
Triglycerides, a form of blood fat, are commonly associated with heart disease when they are high. In the review on dietary interventions, high triglyceride levels carry with them risk of non-alcoholic fatty liver disease and pancreatitis. Low-carb diets have been shown to significantly lower these levels, which is a good news for people who seek to maintain a good metabolic health without the need to be extreme with their diet.
Deadlines: You are to listen to the data up until October 2023. This indicates that the body can potentially adjust to decreased carb consumption after some time, which may make it easier to commit to that kind of diet in the long run. Dr. Collins noted the practical applications of this discovery: “Periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.”
But what is it about low-carb diets that is so effective? A 2018 review article on low-carbohydrate diets provides some additional context regarding the mechanisms involved. By limiting carbohydrate consumption, muscle glycogen is depleted, which promotes the utilization of fat as a metabolic fuel. Collectively, this metabolic switch not only facilitates fat loss but also functions to modulate lipid and glycemic biomarkers, supporting therapeutic utility for obesity, type 2 diabetes and cardiovascular disease.
In addition, low-carb diets can potentially work even better when combined with intermittent fasting. In another investigation of a social media-based support group practicing VLCD with IF, a mean weight loss of 16.1 kg was reported over a mean duration of 35.8 months. More significant reductions in triglycerides, fasting glucose and hemoglobin A1c key markers of metabolic health were also seen in the participants. These findings, published in an observational study spanning 12 years, highlight the possibility of bringing these strategies together for enduring health benefits.
But keep in mind that not every low-carb diet is the same. What type of carbohydrates you eat matters: Most plant-based carbohydrates are healthier than animal-food-based carbohydrates, especially those high in saturated fats. Animal-based low-carb diets have been linked to increased mortality and cardiovascular risk in long-term observational studies. In contrast, plant-based low-carb diets lead to improved mitochondrial function and biogenesis, two important processes critical for energy production and overall cellular mojo.
For the more health-conscious, the body’s adaptation to reduced carbohydrate intake is heartening news. In contrast, low-carb diets, unlike calorie restricted diets which often produce rebound weight gain and metabolic dysregulation, may offer a more consistent pathway to health. The University of Surrey study even suggests that this might help in managing conditions such as type 2 diabetes and heart disease over time.
The takeaway? For those who have struggled with the structure of intermittent fasting or the difficulty with calorie counting, focusing on carbohydrate reduction could be the solution you need. Whether that’s the result of someone adopting a low-carb Mediterranean diet, trying intermittent fasting, or just reducing refined carbs, your route to improved metabolic health may be simpler and more sustainable than you realize.
