Below are a few of the scientific studies on which the recipes on this website are based. These are high-quality studies, most of which provide level 1 evidence proving that a low-carb diet, such as the one advocated in the delicious recipes on this website, makes you healthier and thinner.
Garner CD. Tayloring dietary approaches for weight loss. Int J Obes Suppl 2012;2:S11-S15.
In this review article, Gardner reviews the modern history of dietary restriction, and how low fat diets used to be the prevailing recommendation, but have been replaced by low-carbohydrate diets, which are more effective. Low-carbohydrate diets are particularly effective for people with some degree of insulin resistance. Studies have also shown that increasing dietary protein intake at the expense of carbohydrates or fat suppresses appetite, helps with weight loss, decreases blood pressure and decreases serum triglyceride levels. This review article shows that a low-carb diet helps you lose weight and become healthier.
Aude YW et al. The National Cholesterol Education Program diet vs. a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial. Arch Intern Med 2004;164:2141-2146.
In this randomized-controlled trial, the authors randomized 60 participants to two diets: the traditional high-carb, low-fat diet (55% of intake from carbohydrates), versus a diet low in carbs but high in monounsaturated fats and protein (10% to 28% intake from carbohydrates), for 12 weeks. The participants in the low-carb diet group lost on average 13.6 lb, which was significantly higher than the participants in the low-fat diet group (7.5 lb). The low-carb group participants even looked better at the end of the study, with a significantly lower waist-to-hip ratio. This study proves that a low-carb diet leads to more weight loss than a low-fat diet.
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. J Clin Endocrinol Metab 2003;88:1617-1623.
In this randomized-controlled trial, the authors randomized 53 participants to two diets: a traditional low-calorie diet (55% of intake as carbohydrates), versus a low-carbohydrate diet (20 g a day), for 6 months. Patients in the low-carb group lost significantly more weight (8.5 lb vs. 3.9 lb), and lost significantly more fat (4.8 lb vs. 2.0 lb). This study proves that a low-carb diet leads to more weight loss than a low-calorie diet.
Dansinger ML et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA 2005;293:43-53.
In this randomized-controlled trial, the authors compared the low-carb diet ("Atkins") to three other widely used diets. 160 patients were randomized (40 in each group). Participants in the Atkins group ate 20 g of carbs a day, which then increased to 50 g later in the study. Participants in the Ornish diet group ate a vegetarian diet with 10% of calories from fat. Participants in the Weight Watchers group performed caloric restriction (1200 to 1600 calories a day). Participants in the Zone diet group ate a balanced diet with 40% of calories from carbs, 30% from fat and 30% from protein. After 1 year, all 4 groups of patients lost weight and there were no differences between them. Participants in the low-carb group consumed more calories than those in any other group, and had a significant decrease in LDL cholesterol and blood pressure, and a significant improvement in HDL cholesterol. In this study, most of the participants on the Atkins diet did not stick to it. After just 6 months, they were eating on average 190g of carbs a day. This study proves that a low-carb diet makes you healthier, and that the Atkins diet is too difficult to follow in the long term.
So why not Atkins?
As shown in the study by Dansinger above, most people cannot follow the Atkins diet over the long term, which leads to weight gain as they start eating carbs again. The key is to make a complete lifestyle change, and learn a new way of cooking and eating. This is not a temporary diet. It's a commitment. The recipes shown here are so delicious, and will make you feel so full and energized, you will not want to eat carbs again. Check them out!
Garner CD. Tayloring dietary approaches for weight loss. Int J Obes Suppl 2012;2:S11-S15.
In this review article, Gardner reviews the modern history of dietary restriction, and how low fat diets used to be the prevailing recommendation, but have been replaced by low-carbohydrate diets, which are more effective. Low-carbohydrate diets are particularly effective for people with some degree of insulin resistance. Studies have also shown that increasing dietary protein intake at the expense of carbohydrates or fat suppresses appetite, helps with weight loss, decreases blood pressure and decreases serum triglyceride levels. This review article shows that a low-carb diet helps you lose weight and become healthier.
Aude YW et al. The National Cholesterol Education Program diet vs. a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial. Arch Intern Med 2004;164:2141-2146.
In this randomized-controlled trial, the authors randomized 60 participants to two diets: the traditional high-carb, low-fat diet (55% of intake from carbohydrates), versus a diet low in carbs but high in monounsaturated fats and protein (10% to 28% intake from carbohydrates), for 12 weeks. The participants in the low-carb diet group lost on average 13.6 lb, which was significantly higher than the participants in the low-fat diet group (7.5 lb). The low-carb group participants even looked better at the end of the study, with a significantly lower waist-to-hip ratio. This study proves that a low-carb diet leads to more weight loss than a low-fat diet.
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. J Clin Endocrinol Metab 2003;88:1617-1623.
In this randomized-controlled trial, the authors randomized 53 participants to two diets: a traditional low-calorie diet (55% of intake as carbohydrates), versus a low-carbohydrate diet (20 g a day), for 6 months. Patients in the low-carb group lost significantly more weight (8.5 lb vs. 3.9 lb), and lost significantly more fat (4.8 lb vs. 2.0 lb). This study proves that a low-carb diet leads to more weight loss than a low-calorie diet.
Dansinger ML et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA 2005;293:43-53.
In this randomized-controlled trial, the authors compared the low-carb diet ("Atkins") to three other widely used diets. 160 patients were randomized (40 in each group). Participants in the Atkins group ate 20 g of carbs a day, which then increased to 50 g later in the study. Participants in the Ornish diet group ate a vegetarian diet with 10% of calories from fat. Participants in the Weight Watchers group performed caloric restriction (1200 to 1600 calories a day). Participants in the Zone diet group ate a balanced diet with 40% of calories from carbs, 30% from fat and 30% from protein. After 1 year, all 4 groups of patients lost weight and there were no differences between them. Participants in the low-carb group consumed more calories than those in any other group, and had a significant decrease in LDL cholesterol and blood pressure, and a significant improvement in HDL cholesterol. In this study, most of the participants on the Atkins diet did not stick to it. After just 6 months, they were eating on average 190g of carbs a day. This study proves that a low-carb diet makes you healthier, and that the Atkins diet is too difficult to follow in the long term.
So why not Atkins?
As shown in the study by Dansinger above, most people cannot follow the Atkins diet over the long term, which leads to weight gain as they start eating carbs again. The key is to make a complete lifestyle change, and learn a new way of cooking and eating. This is not a temporary diet. It's a commitment. The recipes shown here are so delicious, and will make you feel so full and energized, you will not want to eat carbs again. Check them out!