Core Viewpoint - The article discusses the effectiveness of low-carbohydrate and low-fat diets for weight management, highlighting recent research that provides clinical guidance on their long-term effects and the importance of personalized dietary choices for individuals based on their metabolic characteristics and health risks [6][10][12]. Summary by Sections Low-Carbohydrate vs. Low-Fat Diets - Low-carbohydrate diets significantly reduce carbohydrate intake, improving insulin sensitivity and stabilizing blood sugar levels, making it suitable for individuals with metabolic issues [8]. - Low-fat diets focus on reducing fat intake while maintaining satiety, effectively improving lipid profiles and supporting cardiovascular health [8]. - Both diets show similar short-term weight loss results, with reductions of approximately 4.6 kg for low-carb and 4.3 kg for low-fat over six months [10]. Practical Considerations in Weight Management - Adherence to dietary plans is crucial, as both diets face challenges of compliance leading to weight regain over time [10]. - Cultural dietary preferences and regional eating habits significantly influence the effectiveness of these diets, necessitating a tailored approach [11][12]. - The article emphasizes the need for a dynamic adjustment process in weight management, where dietary plans are continuously optimized based on individual responses [13][15]. Personalized Dietary Strategies - Successful weight management requires a personalized approach that considers individual health conditions, dietary preferences, and cultural backgrounds [14]. - The "health triangle" theory proposed by experts includes moderate weight loss speed, personalized dietary plans, and timely adjustments, emphasizing the importance of patient-doctor communication [15]. Potential Risks and Adjustments - Both low-carb and low-fat diets may have potential side effects, such as metabolic issues or nutrient deficiencies, highlighting the need for professional supervision [12]. - The article advocates for a flexible approach that may involve switching between dietary strategies and incorporating exercise or medication as needed [13][14].

Core Viewpoint - The recent study from Harvard University reveals that the effectiveness of low-carbohydrate diets (LCDs) for weight loss is highly dependent on food quality rather than merely reducing carbohydrate intake. This challenges the traditional belief that simply cutting carbs leads to weight loss [4][7][11]. Summary by Sections Low-Carbohydrate Diets and Weight Loss - Traditional views suggest that strict carbohydrate restriction is effective for weight loss, but the latest research indicates that not all low-carb diets are beneficial. The quality of the diet is the key determinant of success [4][7]. - A large-scale study involving over 120,000 participants found that low-carb diets based on animal proteins and refined fats had limited weight loss effects and could even lead to rapid weight regain [4][5]. Quality of Food Choices - The study tracked participants for 24 years and found that those who chose plant-based proteins, healthy fats, and whole grains had significantly better weight maintenance compared to those on traditional low-carb diets [5][8]. - Participants who preferred red meat and processed foods in their low-carb diets experienced greater weight gain than those on regular diets, highlighting the importance of food sources and quality in weight management [5][7]. Implications for Weight Management - The findings suggest that for low-carb diets to be effective, individuals should prioritize high-quality plant proteins, unsaturated fats, and low-glycemic carbohydrates instead of simply reducing staple foods [8][11]. - The research emphasizes the need for personalized nutrition strategies, as the effectiveness of plant-based low-carb diets varies based on individual initial body weight, particularly benefiting overweight individuals (BMI 25-30) [9][10]. Conclusion and Future Directions - The study provides a more scientific approach to weight management, indicating that food quality should replace carbohydrate quantity as the new standard for healthy eating [8][11]. - Future research should further explore the impact of plant-based low-carb diets on body composition and metabolic health, considering individual differences in metabolism [10][11].

Core Viewpoint - The latest research from Harvard University reveals that the effectiveness of low-carbohydrate diets (LCDs) for weight loss is highly dependent on food quality rather than merely reducing carbohydrate intake. This challenges the traditional belief that simply cutting carbs leads to weight loss [4][7][11]. Summary by Sections Research Findings - A large-scale study involving over 120,000 participants indicates that not all low-carb diets are effective for weight loss; the quality of the diet is crucial [4][5]. - Those following a high-quality low-carb diet, rich in plant proteins, healthy fats, and whole grains, showed significantly better weight maintenance compared to traditional low-carb dieters [5][7]. Dietary Recommendations - The study suggests prioritizing sources of high-quality plant proteins, unsaturated fats, and low-glycemic carbohydrates when adopting a low-carb diet, rather than simply reducing carbohydrate intake [8][11]. - The findings emphasize that blindly pursuing low-carb intake without considering food choices may lead to metabolic imbalances and increased obesity risk [7][11]. Individual Variability - The effectiveness of plant-based low-carb diets varies based on individual initial body weight, with the most significant benefits observed in overweight individuals (BMI 25-30) [9][10]. - The research highlights the need for personalized dietary management, taking into account individual metabolic conditions when selecting weight loss strategies [10][11]. Implications for Weight Management - This research provides a more scientific approach to weight management, suggesting that food quality should replace carbohydrate quantity as the new standard for healthy eating [8][11]. - The study's conclusions are expected to influence global dietary guidelines, promoting a shift towards more personalized and precise nutritional strategies [11].

Core Viewpoint - The article emphasizes the health risks associated with low carbohydrate diets, particularly the negative effects of insufficient carbohydrate intake on overall health and well-being [3][4][5][7][10]. Group 1: Health Risks of Low Carbohydrate Diets - Insufficient carbohydrate intake can lead to low blood sugar, metabolic dysfunction, and excessive protein consumption, negatively impacting various bodily functions [3]. - A study from March 2023 indicates that ketogenic diets can double the risk of cardiovascular diseases, including heart attacks and strokes [4]. - Participants who consume little to no staple foods have a twofold increased risk of cardiovascular diseases compared to those on regular diets [5]. Group 2: Long-term Consequences - A comprehensive study published in 2018 suggests that inadequate carbohydrate consumption may shorten lifespan, with both very low and very high carbohydrate intake associated with increased mortality risk [7]. - Regularly avoiding staple foods can impair memory and cognitive functions due to insufficient energy supply to the brain [9]. - Long-term lack of staple foods can lead to nutritional deficiencies, emotional instability, and various physical side effects such as bad breath, hair loss, and muscle loss [10][11]. Group 3: Dietary Recommendations - To effectively manage weight, it is essential to control total caloric intake while ensuring a balanced diet that includes carbohydrates [12]. - Recommended staple foods include whole grains and root vegetables, which provide satiety without high glycemic indices [14]. - According to the Chinese Dietary Guidelines, daily intake of grain foods should be 200-300 grams, including 50-150 grams of whole grains and legumes, and 50-100 grams of root vegetables [17].

Core Viewpoint - The recent study from Harvard University reveals that the effectiveness of low-carbohydrate diets (LCDs) for weight loss is highly dependent on food quality rather than merely reducing carbohydrate intake. This challenges the traditional belief that simply cutting carbs leads to weight loss [4][7][11]. Summary by Sections Study Findings - A large-scale study involving over 120,000 participants indicates that not all low-carb diets are effective for weight loss; the quality of the diet is crucial [4][5]. - Those following a high-quality low-carb diet, rich in plant proteins, healthy fats, and whole grains, showed significantly better weight maintenance compared to traditional low-carb dieters [5][7]. - Diets high in red meat and processed foods were associated with greater weight gain, even more than those on a standard diet [5][7]. Implications for Weight Management - The research suggests that for low-carb diets to be effective, individuals should prioritize high-quality sources of protein such as legumes, nuts, and fish, along with unsaturated fats like olive oil [8][11]. - The findings emphasize the importance of personalized nutrition, indicating that the effectiveness of plant-based low-carb diets varies based on individual body mass index (BMI) [9][10]. Recommendations - For overweight individuals (BMI 25-30), a diet rich in plant proteins and healthy fats can effectively slow weight gain [10][11]. - The study highlights the need for a shift in dietary guidelines, focusing on the quality of macronutrients rather than just the quantity of carbohydrates [11].

Core Viewpoint - The recent study from Harvard University reveals that the effectiveness of low-carbohydrate diets (LCDs) for weight loss is highly dependent on food quality rather than merely reducing carbohydrate intake, challenging traditional beliefs about dieting [5][7][12]. Summary by Sections Low-Carbohydrate Diets and Weight Loss - Traditional views suggest that strict carbohydrate control leads to effective weight loss, but the new research indicates that not all low-carb diets are beneficial; the quality of food consumed is crucial [5][7]. - A large-scale study involving over 12,000 participants shows that diets high in animal protein and refined fats yield limited weight loss and may even cause weight rebound [5][8]. Food Quality vs. Quantity - The study emphasizes that the quality of macronutrients is more important than simply counting carbohydrates; diets rich in plant proteins, healthy fats, and whole grains are more effective for weight maintenance [7][8][12]. - Those who prefer red meat and processed foods within low-carb diets experienced greater weight gain compared to those on a standard diet, highlighting the importance of food choices [5][8]. Personalized Nutrition - The effectiveness of plant-based low-carb diets varies based on individual body mass index (BMI), with overweight individuals (BMI 25-30) benefiting the most from such diets [10][12]. - The research suggests that personalized dietary plans should consider individual metabolic conditions, as the same diet may not work for everyone [10][12]. Implications for Weight Management - The findings provide a new perspective on weight management, advocating for a focus on high-quality nutrients rather than just reducing carbohydrate intake [12]. - This research is expected to influence global dietary guidelines, promoting a shift towards more personalized and scientifically-backed nutritional strategies [12][13].

Core Viewpoint - The recent study from Harvard University reveals that the effectiveness of low-carbohydrate diets (LCDs) for weight loss is significantly influenced by food quality rather than just carbohydrate quantity, challenging traditional beliefs about dieting [5][7][12]. Summary by Sections Low-Carbohydrate Diets and Weight Loss - Traditional views suggest that strict carbohydrate restriction leads to effective weight loss, but new research indicates that not all low-carb diets are beneficial; the quality of food consumed is crucial [5][7]. - A large-scale study involving over 12,000 participants shows that diets high in animal protein and refined fats yield limited weight loss and may even cause weight rebound [5][8]. Importance of Food Quality - The study emphasizes that a high-quality low-carb diet, which includes plant-based proteins, healthy fats, and whole grains, is more effective in maintaining weight than traditional low-carb diets [7][10]. - Those who prefer red meat and processed foods within a low-carb framework tend to experience greater weight gain compared to those on a standard diet, highlighting the importance of food choices [5][8]. Individual Variability in Diet Effectiveness - The effectiveness of plant-based low-carb diets varies based on initial body weight, with overweight individuals (BMI 25-30) benefiting the most from such diets [10][12]. - The research suggests that personalized dietary approaches are essential, as the impact of low-carb diets on weight management is not uniform across different body types [10][12]. Implications for Future Dietary Guidelines - The findings advocate for a shift in dietary recommendations, prioritizing the quality of nutrients over mere carbohydrate reduction, which could lead to healthier weight management strategies [8][12]. - The study's conclusions are expected to influence global dietary guidelines, promoting a more personalized and scientifically-backed approach to nutrition [12][13].

Core Viewpoint - The article challenges common misconceptions about carbohydrates and emphasizes the importance of consuming staple foods for overall health, highlighting that avoiding carbohydrates may increase the risk of diabetes and other health issues [1][3]. Group 1: Health Risks of Low Carbohydrate Diets - A 14-year study involving nearly 40,000 adults found that those on low-carbohydrate, high-fat diets (with carbohydrate intake below 38%) had a 20% higher risk of developing type 2 diabetes compared to those with a more balanced diet (carbohydrate intake above 55%) [3]. - Insufficient carbohydrate intake can lead to low blood sugar, endocrine and metabolic dysfunction, excessive fat breakdown, and protein overconsumption, negatively impacting various bodily functions [3]. Group 2: Consequences of Inadequate Staple Food Intake - Nutritional deficiencies may arise from reduced staple food consumption, leading to decreased usable protein, resulting in poor skin health, hair loss, and weakened immunity [6]. - Lack of carbohydrates can cause muscle loss, as protein is essential for muscle growth and repair, increasing the risk of osteoporosis in older adults [7]. - Memory and cognitive abilities may decline after just one week of carbohydrate deprivation, as brain cells require glucose for energy [8]. - Insufficient staple food intake can lead to fatigue and drowsiness due to abnormal energy metabolism [10]. - Low carbohydrate intake can result in low blood sugar levels, as glucose is the primary energy source for the body [11]. - Carbohydrates promote serotonin secretion, a chemical that enhances mood; inadequate glucose can lead to irritability and depression [12]. Group 3: Recommendations for Different Populations - For individuals needing weight management and blood sugar control, it is advisable to reduce refined carbohydrates while consuming quality carbohydrates [14]. - Ordinary individuals should include whole grains and legumes in their diet, ensuring daily intake of 50-150 grams or 30%-40% of total carbohydrate intake [17]. - Foods rich in resistant starch, such as corn and tubers, can help slow down blood sugar spikes [18].