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Moderately Reduced Carbohydrate Diet Keeps People Feeling Full Longer



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Fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their "moderate-carb diet" which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet 39 percent versus 27 percent of calories so that Protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety ("fullness") and insulin secretion.

The authors assigned the moderate-carb diet to 16 adults and the standard diet to 14 adults for a month. Subjects received enough calories to maintain their weight at what it was before the study. During the study they were weighed each weekday, and if a participant gained or lost weight, the amount of food was modified individually so weight could stay the same. After the subjects adjusted to their diet for 4 weeks, they ate a test meal, a Breakfast that was specific to their diet.

When carbs are eaten and digested, they change into sugar. Before and after the meal, the researchers measured the subjects' levels of insulin and circulating glucose (nonfasting blood sugar) and asked them to rate their hunger or fullness. They evaluated insulin response to a meal and blood sugar levels, because lower insulin and stable blood sugar levels may contribute to increased feelings of fullness, Gower explained.

Their research showed that, even in the absence of weight loss, a modest reduction in dietary carbohydrates was sufficient to lower insulin and stabilize blood sugar after a meal. Ratings of fullness were higher in the group on the moderate-carb diet before eating breakfast and stayed higher for a longer time after the meal, compared with those eating the standard diet.

"Over the long run a sustained modest reduction in carbohydrate intake may help to reduce energy consumption and facilitate weight loss," Gower said.

Paula Chandler-Laney, PhD, of the University of Alabama at Birmingham presented the study results.

Source: Endocrine Society

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Carbs get a bad rap because people associate carbs with processed foods such as cakes, Cookies, chips, etc. Now that acid reflux is a thing of the past (evil band is gone - lol) I am loving being able to eat fresh fruits and veggies. The provide a lot of Fiber and nutrients and fill you up.

When I was a kid, going out to dinner was a treat and McDonald's was a real treat. Of course "back then" supersize portions were unheard of. I took a paperbag lunch to school and sat down to a home prepared meal every night. Today, it's all reversed. Meals at home are becoming a rare treat and it's easier to stop and "pick dinner up" at a fast food place. Our love of convenience is killing us.

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Carbs get a bad rap because people associate carbs with processed foods such as cakes, Cookies, chips, etc. Now that acid reflux is a thing of the past (evil band is gone - lol) I am loving being able to eat fresh fruits and veggies. The provide a lot of fiber and nutrients and fill you up.

When I was a kid, going out to dinner was a treat and McDonald's was a real treat. Of course "back then" supersize portions were unheard of. I took a paperbag lunch to school and sat down to a home prepared meal every night. Today, it's all reversed. Meals at home are becoming a rare treat and it's easier to stop and "pick dinner up" at a fast food place. Our love of convenience is killing us.

I agree that processed foods are not great and we eat too much of them. I also agree that people do not know good carbs from bad. There was a post a few weeks ago on the band board by a person writing that she wanted to increase her carb intake so she was eating saltines. Saltines? Where is the nutritional value in that? But, they were carbs and she thought she needed them.

No wonder most of the US population is either overweight or obese.

Now, with all that said I do believe the reason our country is fat is processed carbs. We didn't get fat from eating vegetables, we got fat from eating white carbs. There isn't a thing in white carbs that we need. We eat them because they taste good, nothing in the world to do with nutrition.

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And she probably thought she needed them because of the people who insist we have to eat tons of them or keel over. :thumbup:

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And she probably thought she needed them because of the people who insist we have to eat tons of them or keel over. :wink0:

True, crackers are brain food. If you don't get enough carbs your brain doesn't get food. LOL I think that one is my fav. ;o)

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      1. LeighaTR

        I hope your surgery on Wednesday goes well. You will be able to do all sorts of new things as you find your new normal after surgery. I don't know this from experience yet, but I am seeing a lot of positive things from people who have had it done. Best of luck!

    • Alisa_S

      On day 4 of the 2 week liquid pre-op diet. Surgery scheduled for June 11th.
      Soooo I am coming to a realization
      of something and I'm not sure what to do about it. For years the only thing I've enjoyed is eating. We rarely do anything or go anywhere and if we do it always includes food. Family comes over? Big family dinner! Go camping? Food! Take a short ride or trip? Food! Holiday? Food! Go out of town for a Dr appointment? Food! When we go to a new town we don't look for any attractions, we look for restaurants we haven't been to. Heck, I look forward to getting off work because that means it's almost supper time. Now that I'm drinking these pre-op shakes for breakfast, lunch, and supper I have nothing to look forward to.  And once I have surgery on June 11th it'll be more of the same shakes. Even after pureed stage, soft food stage, and finally regular food stage, it's going to be a drastic change for the rest of my life. I'm giving up the one thing that really brings me joy. Eating. How do you cope with that? What do you do to fill that void? Wow. Now I'm sad.
      · 1 reply
      1. summerseeker

        Life as a big person had limited my life to what I knew I could manage to do each day. That was eat. I hadn't anything else to look forward to. So my eating choices were the best I could dream up. I planned the cooking in managable lots in my head and filled my day with and around it.

        Now I have a whole new big, bigger, biggest, best days ever. I am out there with those skinny people doing stuff i could never have dreamt of. Food is now an after thought. It doesn't consume my day. I still enjoy the good home cooked food but I eat smaller portions. I leave food on my plate when I am full. I can no longer hear my mother's voice saying eat it all up, ther are starving children in Africa who would want that!

        I still cook for family feasts, I love cooking. I still do holidays but I have changed from the All inclusive drinking and eating everything everyday kind to Self catering accommodation. This gives me the choice of cooking or eating out as I choose. I rarely drink anymore as I usually travel alone now and I feel I need to keep aware of my surroundings.

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        BTW, the liquid diet sucks, one more day and you are over the worst. You can do it.

    • CaseyP1011

      Officially here for a long time, not just a good time💪
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