Results

Weight loss

Most people can lose weight if they restrict calories and increase physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to eat 500 to 750 fewer calories each day.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large.

Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer, which helps you eat less.

Other benefits

Low-carb diets that emphasize healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least temporarily.