Low-Carb > Low-Fat For Heart Health & Fat Loss

How guys like Dean Ornish are still advocating a low-fat diet is beyond comprehension. As even if we forget about the ginormous failure of the low-fat advice of the last 50 years, and look strictly at Low-Carb vs Low-Fat Diets, the message is clear.

A low-carbohydrate diet is superior to a low-fat one in nearly EVERY biomarker related to long-term health.

When analyzing the various research studies comparing the two approaches directly, here’s what a Low-Carb plan is better at:

The most eye-opening points should be those surrounding heart health, as the whole reason for choosing low-fat in the first place was to prevent heart disease. Yet since North Americans started following this advice in the 70’s and 80’s, it remains the number 1 health concern.  And more importantly, obesity and diabetes – 2 things that increase cardiovascular disease significantly – have doubled and tripled.

A study comparing a low-carbohydrate diet with a low-fat diet for 120 patients with obesity and hyperlipidemia, found that the low-carb plan had a 2-fold reduction in triglycerides, superior increases in HDL (good) cholesterol, and notable improvements in blood pressure.

Perhaps the only thing preventing ‘more’ deaths from the low-fat advice of the last 50 years, is the concentrated effort to offer more life-saving cardiovascular procedures.

When looking at weight loss, low carbohydrate reigns supreme even when more calories are consumed:

In this 2004 study, from the Journal Metabolism, the low-carb group lost almost TWICE as much as weight as a low-fat group, while consuming an average of 300 more calories!

As similar to a calorie-restricted diet, the ‘weight’ loss on a low-fat plan is largely due to a reduction in animal protein. Because according to Dean Ornish’s of the world, the essential amino acids and muscle building protein found in meat are not as important as reducing saturated fat.

  • On a calorie-restricted low-fat plan without exercise, average fat loss only accounts for 70% of weight lost.
  • On an equivalent low carbohydrate plan, fat loss is as much as 97% of weight lost!

Not to mention the potential for muscle gain if adequate protein and amino acids are consumed.

Without a reduction in calories, the low-fat strategy would likely have no benefit whatsoever, as 99.9% of the time lowering fat intake means eating MORE carbohydrates. Which aside from the negative impact from a lack of ‘essentials,’ results in fat storage.

 

carb-chart

And increases our risk of nearly every degenerative disease; including those of the heart.

With the available evidence today, it’s ridiculous for anyone to be promoting a low-fat diet for health and body composition.  Whether you’re looking at the scientific research, or the 50-year case study that is the North American population.

Do me a favor, and next time you’re in public take a quick scan of the room and ask yourself if eating less fat was a good idea?

Stay Lean!

Coach Mike


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