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The Takeaway: Should You Try a Low-Carb Diet for Weight Loss and Other Health Improvements?

While the jury is still out as to if a low-carb diet is superior to other plans for long-term weight loss, low-carb eating may be a springboard into greater health, especially if you’re used to eating the standard American diet, which is high in processed fare and low in vegetables, according to the 2015–2020 Dietary Guidelines for Americans. (26)

That said, you don’t have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially (a moderate-carb diet) and then adjust lower based on how you feel. “If you start paying attention to the carbs in your diet, you’ll eat fewer processed foods,” she says. And it’s those whole foods that are the basis of good health.

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Woodsmith Plans Com Support Itunes Accounthow to Woodsmith Plans Com Support Itunes Account for Editorial Sources and Fact-Checking

  1. McGrice M, Porter J. The Effect of Low Carbohydrate Diets on Fertility Hormones and Outcomes in Overweight and Obese Women: A Systematic Review. Nutrients. March 2017.
  2. Lin PJ, Borer KT. Third Exposure to a Reduced Carbohydrate Meal Lowers Evening Postprandial Insulin and GIP Responses and HOMA-IR Estimate of Insulin Resistance. PLOS One. October 31, 2016.
  3. Gower BA, Goss AM. A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes. Journal of Nutrition. January 2015.
  4. Hashimoto Y, Fukuda T, Oyabu C, et al. Impact of Low-Carbohydrate Diet on Body Composition: Meta-analysis of Randomized Controlled Studies. Obesity Reviews. June 2016.
  5. Dyson P. Low Carbohydrate Diets and Type 2 Diabetes: What Is the Latest Evidence? Diabetes Therapy. December 2015.
  6. Davis NJ, Tomuta N, Schechter C, et al. Comparative Study of the Effects of a One-Year Dietary Intervention of a Low-Carbohydrate Diet Versus a Low-Fact Diet on Weight and Glycemic Control in Type 2 Diabetes. Diabetes Care. July 2009.
  7. Basic Report: 11477, Squash, Summer, Zucchini, Includes Skin, Raw. U.S. Department of Agriculture. April 2018.
  8. Basic Report: 11109, Cabbage, Raw. U.S. Department of Agriculture. April 2018.
  9. Basic Report: 11090, Broccoli, Raw. U.S. Department of Agriculture. April 2018.
  10. Basic Report: 11098, Brussels Sprouts, Raw. U.S. Department of Agriculture. April 2018.
  11. Basic Report: 11457, Spinach, Raw. U.S. Department of Agriculture. April 2018.
  12. Basic Report: 11529, Tomatoes, Red, Ripe, Raw, Year Round Average. U.S. Department of Agriculture. April 2018.
  13. Basic Report: 15271, Crustaceans, Shrimp, Cooked. U.S. Department of Agriculture. April 2018.
  14. Basic Report: 01123, Egg, Whole, Raw, Fresh. U.S. Department of Agriculture. April 2018.
  15. Basic Report: 01270, Cheese, Cheddar, Sharp, Sliced. U.S. Department of Agriculture. April 2018.
  16. Basic Report: 09193, Olives, Ripe, Canned (Small–Extra Large). U.S. Department of Agriculture. April 2018.
  17. Basic Report: 01145, Butter, Without Salt. U.S. Department of Agriculture. April 2018.
  18. Basic Report: 01053, Cream, Fluid, Heavy Whipping. U.S. Department of Agriculture. April 2018.
  19. Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. U.S. Department of Agriculture. April 2018.
  20. Basic Report: 01016, Cheese, Cottage, Lowfat, 1% Milkfat. U.S. Department of Agriculture. April 2018.
  21. Basic Report: 12061, Nuts, Almonds. U.S. Department of Agriculture. April 2018.
  22. Basic Report: 09302, Raspberries, Raw. U.S. Department of Agriculture. April 2018.
  23. Basic Report: 09181, Melons, Cantaloupe, Raw. U.S. Department of Agriculture. April 2018.
  24. Basic Report: 09037, Avocados, Raw, All Commercial Varieties. U.S. Department of Agriculture. April 2018.
  25. Basic Report: 19904, Chocolate, Dark, 70–85% Cacao Solids. U.S. Department of Agriculture. April 2018.
  26. Dietary Guidelines 2015–2020: Chapter 2: Shifts Needed to Align With Healthy Eating Patterns. Office of Disease Prevention and Health Promotion. December 2015.

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