Why I Switched from a High-Carb to a High-Fat Diet & the Science behind Losing Weight.

There is not the one diet that works for everyone. However, study after study showed that low-carb diets are more effective for weight loss.

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References from video:
– Volek et al., Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women, Nutrition and Metabolism, 2004
– Shai et al., Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet, N Engl J Med, 2008
– Ebbeling et al., Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial, BMJ, 2018
– Volek et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet, Lipids, 2009
– Diabetes, Obesity, and the Brain Michael W. Schwartz and Daniel Porte Jr. ,Science, 2005
– Lustig, Childhood obesity: behavioral aberration or biochemical drive? Reinterpreting the First Law of Thermodynamics. Nat Clin Pract Endocrinol Metab. 2006
– Lomenick et al., Effects of Meals High in Carbohydrate, Protein, and Fat on Ghrelin and Peptide YY Secretion in Prepubertal Children, J Clin Endocrinol Metab. 2009
– Stubbs et al., A Ketone Ester Drink Lowers Human Ghrelin and Appetite, Obesity (Silver Spring). 2018
– SHIIYA et al., Plasma Ghrelin Levels in Lean and Obese Humans and the Effect of Glucose on Ghrelin Secretion, J Clin Endocrinol Metab, 2002
– Flanagan et al., The influence of insulin on circulating ghrelin, Am J Physiol Endocrinol Metab. 2003

References regarding low-carb vs. low-fat:

– Bazzano et al., Effects of Low-Carbohydrate and Low-Fat Diets: A randomized trial, Ann Intern Med, 2014
– (Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003)
– Samaha FF, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003.
– Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. The Journal of Pediatrics, 2003.
– Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.
– Aude YW, et al. The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat. Archives of Internal Medicine, 2004.
– Yancy WS Jr, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Annals of Internal Medicine, 2004.Volek
– Nickols-Richardson SM, et al. Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet. Journal of the American Dietetic Association, 2005.
– Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes. Diabetic Medicine, 2006.
– McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring), 2007.
– Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study. The Journal of The American Medical Association, 2007.
– Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabetic Medicine, 2007.
– Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrion & Metabolism (London), 2008.
– Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. American Journal of Clinical Nutrition, 2008.
– Volek JS, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids, 2009.
– Brinkworth GD, et al. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 months. American Journal of Clinical Nutrition, 2009.


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