Hello! I'm the owner of Fusubon.
This time, we will be looking at whether the effectiveness and safety of carbohydrate restriction is just a matter of personal experience and theory.
In response to questions about whether there are any proper papers, I would like to introduce some of the papers that are often cited on carbohydrate restriction. This time, it is a direct study.
A graph of weight change over two years from the Direct Study (2008), a paper often cited on carbohydrate restriction. Blue indicates carbohydrate-restricted diet.
What is the Direct Study (2008) that is often used to explain carbohydrate restriction?
N Engl J Med. 2008 Jul 17;359(3):229-41.
You can read the paper by following the link above.
Many people might think that the literal translation of "direct trial" is a trial that conducts something "directly," but it appears that DIRECT is an abbreviation for Dietary Intervention Randomized Controlled Trial.
Personally, I think that since the exam is included in the Trial part of DIRECT, it would be fine to just call it Direct, but it seems to be called the DIRECT exam.
To briefly explain the meaning in English, a "Randomized Controlled Trial" is abbreviated to "RCT" in Japanese, and is a research trial method that aims to avoid evaluation bias and objectively evaluate the effectiveness of treatment .
"Dietary Intervention" literally means dietary intervention, but in simple terms it means providing dietary advice . Therefore, DIRECT means "a study to objectively evaluate the therapeutic effects of dietary advice."
The study was published in The New England Journal of Medicine, the world's longest-running and most widely read, most highly cited, and most influential general medical journal .
Even though it has an English name, it is an American medical journal. Also, the experiment was conducted in Israel.
A paper showing that a carbohydrate-restricted diet that does not restrict calories reduces weight and neutral fat levels more than other diets. It also increases HDL (good) cholesterol. It also improves HbA1c in people with diabetes.
The content of the research is quite simple. For more details, please see the requirements definition in the link to the above paper.
Approximately 320 subjects were
" Carbohydrate-restricted diet without calorie restriction "
Low calorie, low fat diet
"Low calorie Mediterranean diet"
The results were obtained after two years of study (July 2005 to June 2007)
This paper found that a "carbohydrate-restricted diet without calorie restriction" results in greater weight loss than other dietary methods. It lowers triglyceride levels. It increases HDL (good) cholesterol. It improves HbA1c in people with diabetes. This paper is frequently cited by both Dr. Ebe and Dr. Yamada Satoru.
Which is better: calorie restriction or carbohydrate restriction? Is calorie restriction necessary?
When asked this question, referring to direct testing will prove to be quite effective.
The paper was published in 2008, so it is already over 10 years old; however, on the other hand, it did not exist in 2007, so it is easy to see why Professor Yamada Satoru frequently says that common sense in nutrition has changed considerably over the past 10 years.
For those who are consuming more calories than the Ministry of Health, Labour and Welfare's calorie intake guidelines shown below, we recommend that you restrict your calorie intake to the following standard, but then do not restrict your calories any further. Instead, limit carbohydrates and make sure you get enough protein and quality fats .
For reference, the Ministry of Health, Labor and Welfare's dietary energy intake guidelines are listed below. We reiterate that there is no need to restrict calories below this.
Ministry of Health, Labor and Welfare's Dietary Reference Intakes for Energy
Dietary Reference Intakes for Energy: Estimated Energy Requirements (kcal/day)
male Physical activity level I II III 0-5 months: Breastfed infants - 600 - Formula-fed infants - 650 - 6-11 (Mon) - 700 - 1 to 2 years old - 1,050 - 3 to 5 years old - 1,400 - 6 to 7 years old - 1,650 - 8 to 9 years old - 1,950 2,200 10-11 years old - 2,300 2,550 12 to 14 years old 2,350 2,650 2,950 15-17 years old 2,350 2,750 3,150 18 to 29 years old 2,300 2,650 3,050 30-49 (age) 2,250 2,650 3,050 50-69 (age) 2,050 2,400 2,750 70 years old and over 1,600 1,850 2,100 *The bolded characters are likely to be frequent users of Fusubon. Please note that the calorie intake varies depending on age, sex, and activity level.
sex woman Physical activity level I II III 0-5 months: Breastfed infants - 550 - Formula-fed infants - 600 - 6-11 (Mon) - 650 - 1 to 2 years old - 950 - 3 to 5 years old - 1,250 - 6 to 7 years old - 1,450 - 8 to 9 years old - 1,800 2,000 10-11 years old - 2,150 2,400 12 to 14 years old 2,050 2,300 2,600 15-17 years old 1,900 2,200 2,550 18 to 29 years old 1,750 2,050 2,350 30-49 (age) 1,700 2,000 2,300 50-69 (age) 1,650 1,950 2,200 70 years old and over 1,350 1,550 1,750 Pregnancy Early stage (additional dose) +50 +50 +50 Mid-pregnancy (additional dose) +250 +250 +250 Pregnant women, terminal stage (additional dose) +500 +500 +500 Breastfeeding women (additional dose) +450 +450 +45 (Reference 1) Physical activity levels for people aged 15 to 69
1 For adults, the estimated energy requirement was calculated as follows: basal metabolic rate (kcal/day) x physical activity level. For those aged 18-69, the physical activity levels were I = 1.50, II = 1.75, and III = 2.00, respectively, while for those aged 70 and over, the levels were I = 1.30, II = 1.50, and III = 1.70, respectively. This is the main reason why there seems to be a discrepancy in the estimated energy requirement between those aged 50-69 and those aged 70 and over.
Physical Activity Level 1 Low (I) Normal (II) High (III) 1.50 (1.40-1.60) 1.75 (1.60–1.90) 2.00 (1.90-2.20) Contents of daily life If you spend most of your time sitting and doing static activities Jobs that involve mainly sitting, but also involve moving around the workplace, working in a standing position, serving customers, etc., or commuting, shopping, housework, light sports, etc. People who work in jobs that require a lot of movement or standing, or who have active leisure activities such as sports Individual activity breakdown (hours/day) 2 Sleep (1.0) 8 7-8 7 Seated or standing static activities (1.5: 1.1–1.9) 13 to 14 11～12 Ten Low-intensity activities such as slow walking and housework (2.5: 2.0-2.9) 1-2 3 3–4 Moderate-intensity activity such as long-term sustainable exercise or work (including normal walking) (4.5: 3.0-5.9) 1 2 3 High-intensity activity such as exercise or work that requires frequent breaks (7.0: 6.0 or higher) 0 0 0–1 (Reference 2) Examples of physical activity classifications
1 Representative value. (Figures in parentheses indicate approximate ranges.) 2 Figures in parentheses are activity factors (Af: values indicating the intensity per unit time of each physical activity, expressed as a multiple of the basal metabolic rate) (representative values: lower limit to upper limit).
Physical activity classification (Af 1 range) Examples of physical activities Sleep (1.0) sleep Seated or standing static activities (1.1-1.9) Lying down. Sitting comfortably (reading a book, writing, watching TV, etc.). Conversation (standing position). Cooking. Eating. Personal care (getting dressed, washing, using the toilet). Sewing (sewing, using a sewing machine). Hobbies and entertainment (flower arranging, tea ceremony, mahjong, playing musical instruments, etc.). Driving a car. Desk work (bookkeeping, using word processors, office automation equipment, etc.). Low-intensity activities such as slow walking and housework (2.0-2.9) Standing on trains, buses, etc. Walking slowly (45m/min) when shopping or taking a walk. Laundry (electric washing machine). Cleaning (electric vacuum cleaner). Moderate-intensity activity such as exercise or work that can be sustained for long periods of time (including normal walking) (3.0-5.9) Working in the vegetable garden. Gateball. Normal walking (71m/min). Bathing. Bicycle (normal speed). Walking with a child on your back. Playing catch. Golf. Dancing (light). Hiking (flat ground). Going up and down stairs. Putting the futon away. Normal walking (95m/min). Exercising (at the level of exercises seen on the radio or TV). High-intensity activity such as exercise or work that requires frequent breaks (6.0 or higher) Strength training. Aerobic dancing (active). Rowing. Jogging (120m/min). Tennis. Badminton. Volleyball. Skiing. Basketball. Soccer. Skating. Jogging (160m/min). Swimming. Running (200m/min). Quoted from the Ministry of Health, Labour and Welfare's "Outline of the Dietary Reference Intakes for Japanese (2015 Edition)."
1 Activity factor (Af) was calculated from the relative metabolic rate reported by Numajiri as follows: Af = relative metabolic rate + 1.2 For all physical activities, the average value was calculated during the activity, excluding periods of rest and interruption.
