Is it worth counting the amount of sugar when losing weight?

However, none of these effects, despite the recorded decrease in insulin (and glucose) levels as a result of replacing carbohydrates with fat, were observed in two current and very strict metabolic studies (5, 6). One of which was actually conducted by the Nutrition Science Initiative (NuSI). It is noteworthy that this organization is specifically created to Finance and sponsor research aimed at demonstrating the effectiveness of low-carb diets. True, they failed to demonstrate their effectiveness, but thank you for being honest in your conclusions.(6)

Later, in 2020, under the leadership of the author of the two above-mentioned studies-Kevin D. Hall, another study was conducted, in which two groups alternately followed a ketogenic low-carb diet (W-75.8%, y-10%, b-14.2%) and a low-fat high-carb diet (y-75.2%, W-10.3%, b-14.5%) for two weeks each.

At the same time, the low-fat diet showed higher levels of glucose and insulin, and the low-carb diet showed an increase in the level of circulating ketones. In comparison with the ketogenic diet, a low-fat diet led to a spontaneous decrease in energy consumption by an average of 689 kcal in ad libitum (unlimited) diet consistently in all subjects, which contradicts the forecasts of the carbohydrate-insulin model of obesity.

Despite reducing energy consumption only in low-fat protocols, the ketogenic diet resulted in rapid weight loss during the first week, due to reduced muscle mass and water. Reduced energy consumption in a low-fat diet led to a decrease in overall body weight and fat mass, which was not accompanied by a change in appetite. The total body weight loss over two weeks was the same for each of the diets.

The ketogenic diet increased fat oxidation by cells, but also increased the deposition of dietary fat in adipocytes, since their amount was high in the diet (fat from food is mostly deposited in fat cells under any conditions). A low-fat, high-carb diet reduced fat oxidation, but also reduced the amount deposited (since the amount of fat in the diet is low).

Between the two types of diets, the overall fat balance (the difference between expenditure and accumulation) was almost equal. The first one "burns" more, but also accumulates more, the other one "burns" less, but also accumulates less. Similar results were recorded in previous studies. So the benefits of a ketogenic diet were only in controlling glucose and insulin levels, which may be important for people with metabolic diseases.

But a change in insulin secretion to a smaller or larger side does not have a significant effect on weight loss. Therefore, insulin "horror stories" in relation to sugar can also not be well-off.

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