With the two biggest diets out there: Low carb and low Fat, being the exact opposite advice, I needed to figure out which one actually helped the most in losing weight.
Keto Or Low-Fat?
I found this fascinating study that was done that he thinks helps answer the debate of whether we should go low fat or low carb when trying to lose weight.
I’ll talk about the study after this, but I just wanted to point out an interesting point. When he decreased carbs, it was actually NOT decreased enough to put someone in ketosis. The percentage of fat to carb ratio has to be 75% or more of fat.
I like knowing this, because if you want to lose fat by cutting calories, you can do so WITH still eating carbs! . . . My problem is that I’m insulin-resistant, and so the less carbs the better for me. So unfortunately, I’ll be sticking with keto, carnivore, lion, intermittent fasting. . . anything that helps control carb intake.
Testing Out Fats Versus Carbs For Fat-Loss
Choosing a weight-loss program can be overwhelming, with so many different approaches claiming to be the best. But a recent study conducted by Dr. Kevin Hall of NIH’s National Institute of Diabetes and Digestive and Kidney Diseases sheds light on the effectiveness of cutting dietary fat versus carbohydrates for reducing body fat.
Contrary to popular belief, the study found that reducing dietary fat led to greater body fat loss than cutting the same number of calories from carbohydrates. These findings challenge traditional notions about weight loss and provide valuable insights for individuals seeking to shed excess pounds.
(This article is about a specific study, there are countless others that I have looked at, that all say the same thing. . . in the long run, there is very little difference between low carb or low fat as long as it is also low calorie NO DIFFERENCE STUDY)
Breaking Down The Study About Carbs Versus Fats
Many of us struggle with achieving and maintaining a healthy weight, and choosing the right weight-loss program can be quite confusing. But fear not, because a study conducted by Dr. Kevin Hall of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has shed some light on this issue.
Background Information
When it comes to weight loss, there are a plethora of programs that recommend various strategies, such as restricting fat or cutting carbohydrates. It can be quite overwhelming to discern what is based on sound scientific evidence and what is just the latest fad.
This is where Dr. Kevin Hall and his team come in, conducting a study to determine the effects of fat versus carbohydrate restriction on the body’s response to weight loss. Their research was thorough and carefully controlled, providing valuable insights into this ongoing debate.
Study Design
The study conducted by Dr. Kevin Hall and his team consisted of 10 men and 9 women with obesity. These participants, who did not have diabetes, had an average age of 35 and an average body mass index (BMI) of 36, which is considered obese. To ensure accurate results, the participants lived in a metabolic clinical research unit on the NIH campus for two visits of approximately two weeks each.
During the first five days of each stay, the volunteers were given a balanced diet consisting of 50% carbohydrates, 35% fat, and 15% protein, totaling approximately 2,740 calories per day, which matched their energy expenditure.
Over the next six days, the participants received a diet with 30% fewer calories, while keeping the amount of protein constant.
One visit involved cutting carbohydrates to achieve the calorie decrease, while the other visit involved cutting dietary fat.
The order in which the diets were given was randomized, with a 2-4 week break between visits.
To monitor the effects of the diets, the participants engaged in daily 60-minute treadmill sessions while residing in a metabolic chamber.
This chamber helped measure their energy expenditure and the balance between fat and carbohydrates used for energy production.
Results
Now, let’s explore the intriguing results of Dr. Kevin Hall’s study. When the participants consumed the reduced-carb diet, their insulin production decreased, leading to a notable shift in metabolism. This shift resulted in increased fat oxidation (burning) and decreased carbohydrate oxidation. The participants lost approximately 53 grams of body fat per day on the reduced-carb diet.
In comparison, when the participants consumed the reduced-fat diet, there were no noticeable changes in insulin production or fat burning. However, they still lost approximately 89 grams of body fat per day on this diet, which was 68% more than when they cut the same number of calories from carbohydrates.
Limitations Of The Study
As with any study, it is important to acknowledge its limitations. In this case, the main limitation is the short time frame of the study. The researchers themselves acknowledge that it would be challenging to extrapolate these findings to a longer time frame without further research. Therefore, more studies are needed to assess the long-term effects of both fat and carbohydrate reduction on the body.
The other thing to keep in mind, is that those who participate in restricting carbohydrates and have a positive result, are usually those who have some sort of insulin resistance, or who are sensitive to gluten and sugar which creates inflammation. I would consider saying that perhaps keto works, not because of extra fat, but because it cuts out the inflammatory markers that restrict the body from functioning normally.
Another limitation that keto followers will point out, is that the study might not have actually changed the percentage of macros to create ketosis. Ketosis is claimed as where the greater fat-burning process is. And if you just have less carbs, but still have enough carbs to keep you in a sugar-burning state, of course you will burn more sugar than fat.
So Cutting Out Fat or Carbs?
The study conducted by Dr. Kevin Hall and his team provides valuable insights into the effects of dietary fat and carbohydrate restriction on body fat loss. Contrary to popular belief, carbohydrate restriction is not necessarily needed for weight loss. The study found that reducing dietary fat actually led to greater body fat loss than cutting the same number of calories from carbohydrates.
However, it is essential to consider the limitations of this study, such as its short duration, and the need for further research to fully understand the long-term effects. When it comes to weight loss, it is always wise to consult a healthcare professional and tailor a program to suit individual needs and preferences.
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