Harvard University in the United States has revealed that not all low-carbohydrate diets are equal when it comes to maintaining weight; some may even lead to weight gain.

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The study, published in JAMA Network Open, indicates that individuals following a low-carbohydrate diet focusing on plant proteins and healthy fats have a better chance of preventing excessive weight gain compared to those following a low-carbohydrate diet primarily consisting of meats and unhealthy fats.

In the study led by Pinki Liu, an assistant researcher in the Nutrition Department at Harvard University, more than 123,300 healthy adults reported their dietary habits and weights every 4 years.

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Carbohydrates represented 38% to 40% of daily calorie intake in five studied diet plans:

• A low-carbohydrate diet emphasizing overall reduced carbohydrate intake.
• A low-carbohydrate diet relying on animal products and containing animal proteins and fats.
• A fully plant-based low-carbohydrate diet focusing on plant proteins and fats.
• A healthy low-carbohydrate diet consisting of plant proteins, healthy fats, and reduced refined carbohydrates.
• An unhealthy low-carbohydrate diet consisting of animal proteins, unhealthy fats, and carbohydrates from sources like bread and processed grains.

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Participants who adhered more to unhealthy low-carbohydrate or animal-based diets gained, on average, more weight compared to those who participated in a healthy low-carbohydrate diet.

Liu stated that those following an unhealthy low-carbohydrate diet gained an average of 2.3 kg over 4 years. Meanwhile, individuals following a healthy low-carbohydrate diet lost an average of 2.2 kg during the same period.

Weight differences were more pronounced among participants aged under 55, those dealing with weight gain or obesity, or those with lower physical activity.

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At the same time, the vegetable-based low-carbohydrate diet showed mixed results.

Senior researcher Qi Sun, an assistant professor in the Nutrition Department, explained in a statement: “The main takeaway here is that not all low-carbohydrate diets are equal when it comes to long-term weight management.” He added, “Our findings can change the way we think about common low-carbohydrate diets, and suggest that public health initiatives should continue to promote dietary patterns focusing on healthy foods such as whole grains, fruits, vegetables, and low-fat dairy.”