Updated: Jun 20
Unlock the Power of Very Low Carbohydrate Diets for Aging Adults with Obesity: Lose Adipose Tissue, Gain Muscle Mass, and Improve Insulin Sensitivity SEE ALSO:
Aging adults with obesity face increased risks of cardio-metabolic diseases due to insulin resistance and the accumulation of visceral adipose tissue (VAT) and intermuscular adipose tissue (IMAT). Recent studies have shown that a very low carbohydrate diet (VLCD) may be an effective solution for promoting fat loss from the visceral cavity and skeletal muscle without sacrificing lean mass, leading to improved insulin sensitivity in older adults with obesity.
This blog article delves into the details of a study comparing the effectiveness of a VLCD against a standard carbohydrate-based/low-fat diet (LFD) for fat loss, lean mass preservation, and insulin sensitivity improvement in older adults with obesity. We will also discuss how Personal Training in Colchester can help clients lose adipose tissue, shed weight, and gain muscle mass through personalized workout plans and diet recommendations.
Study Background and Objective
Thirty-four men and women aged 60-75 years with obesity (body mass index [BMI] 30-40 kg/m2) participated in the study. They were randomized to follow either a VLCD (< 10:25:> 65% energy from CHO:protein:fat) or an LFD diet (55:25:20) for eight weeks. The primary objective was to determine if the VLCD would promote a greater loss of fat (total, visceral, and intermuscular), preserve lean mass, and improve insulin sensitivity compared to the LFD in older adults with obesity.
Study Design and Assessment Methods
Body composition, fat distribution, insulin sensitivity, and lipid levels were assessed at baseline and after the intervention. Dual-energy X-ray absorptiometry (DXA) measured body composition, while magnetic resonance imaging (MRI) analyzed fat distribution. Insulin sensitivity was assessed through a euglycemic hyperinsulinemic clamp, and fasting blood draws were used to determine lipid levels.
The study revealed that participants lost an average of 9.7% and 2.0% in total fat following the VLCD and LFD, respectively (p < 0.01). The VLCD group experienced a ~3-fold greater loss in VAT compared to the LFD group (− 22.8% vs − 1.0%, p < 0.001) and a greater decrease in thigh-IMAT (− 24.4% vs − 1.0%, p < 0.01). Moreover, the VLCD group exhibited significantly greater thigh skeletal muscle (SM) at eight weeks after adjusting for change in total fat mass. Lastly, the VLCD had greater increases in insulin sensitivity and HDL-C while showing decreases in fasting insulin and triglycerides compared to the LFD group.
The study concluded that a diet lower in carbohydrates and higher in fat may benefit older adults with obesity by depleting adipose tissue depots associated with poor metabolic and functional outcomes while improving insulin sensitivity and lipid profiles. Andi, both in-person with Personal Trainer Colchester and Online Personal Trainer U.K., can help clients achieve similar results by creating personalised workout plans and providing dietary guidance based on the VLCD approach.
Through a combination of Personal Training Colchester and Online Personal Training, BODY ARK personal training can help clients lose adipose tissue and weight while gaining muscle mass. By focusing on the individual's unique needs, Andi will design a tailored workout plan and provide expert guidance on implementing a VLCD to optimize results.
Study Reference: Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial | Nutrition & Metabolism | Full Text (biomedcentral.com)
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