The findings show that diets low in carbs but rich in high-quality proteins, fats, and a small portion of plant-based carbs, such as whole grains and beans, are associated with slower weight gain. Conversely, diets high in protein and fats from animal sources or refined carbs can lead to faster weight gain. Dr. Christopher Gardner, a nutrition researcher from Stanford University, not involved in the study, notes the importance of a healthy, plant-based low-carb approach for weight maintenance.

The study analyzed over 120,000 healthy adults from 1986 to 2018, collecting self-reported dietary data every four years and categorizing them into five low-carb diet types. A healthier low-carb diet, focusing on plant-based proteins and fats, resulted in an average weight loss of 4.9 pounds over four years, while unhealthy low-carb diets led to an average gain of 5.1 pounds, a 10-pound difference.

Younger participants under 55, those overweight, or less physically active saw the strongest associations with these diet types. Dr. Julia Zumpano from the Cleveland Clinic advised that to support weight maintenance, dietary quality should be prioritized over excessively restrictive guidelines, focusing on whole foods and lean protein sources.

While this observational study cannot prove causation, its long-term data supports the significance of dietary quality alongside carb reduction. Gardner highlights that this study complements controlled intervention trials, contributing valuable insights to the effectiveness of high-quality low-carb diets over the long term. Meanwhile, Zumpano recommends consulting a registered dietitian for personalized low-carb diet plans, emphasizing the inclusion of non-starchy vegetables, lean proteins, whole grains in moderation, minimal processed foods, and healthy plant-based fats.