Big Fat Lies # 8
Fat loss lie #8:
Zero carbohydrate or very low carbohydrate diets
are the best way to lose body fat permanently.
No diet issue has created more confusion and controversy than the low
carbohydrate vs. high carbohydrate debate.
Contrary to what certain diet "guru's" tell you, carbohydrates are not
fattening.
It’s a flat out LIE to say, "carbohydrates are fattening." What's fattening is
eating more calories than your body can use at one time.
However, it's true that some people lose weight more quickly on a low
carbohydrate diet (that's not the same thing as saying carbohydrates are
fattening.) It's also true that almost every bodybuilder or fitness competitor
uses some variation of the low carb diet to prepare for competitions.
Despite these facts, very low carb diets are not the ultimate answer to
permanent weight loss. At worst they are unhealthy. At best they’re a
temporary tool that should be used only for short periods to achieve specific
fat loss goals (preparing for bodybuilding competition, for example).
Even for carb-sensitive, insulin-resistant, hypoglycemic people who
respond well to less carbs and more protein/fat, there are still many
drawbacks:
1) Very low carb diets are difficult to stick to. If you remove most of
your carbohydrates from your diet for a long period of time, you’re setting
yourself up for a relapse. The more you cut back the carbs, the bigger the
rebound will be when you put carbs back in. That's why 95% of people
gain back all the weight they lose on a very low carb diet.
2) Very low carb diets are often unbalanced and missing many
nutrients. It’s still up for debate whether low carb programs like the Atkins
diet are unhealthy, but few people would argue that the optimal diet for long
term maintenance is one that has balance between protein, carbs and fats
and includes a wide variety of foods, not an overemphasis on one food or
food group.
3) Very low carb diets may be unhealthy. Many low carb diets allow
large amounts of saturated and processed fats. (No toast or pancakes are
allowed, but bacon, sausage, butter and whole eggs for breakfast are just
fine).
In the absence of carbohydrates, you can eat fat with protein and
you’ll still lose weight (fat doesn’t necessarily make you fat). But it's
probably not wise to eat large amounts of saturated fat and it’s never wise
to eat processed fats or trans fats. Although the effects of low carb, high
fat/protein diets on various health markers is still up for debate, most
people would be best to opt for a diet that is low in fat (below 30% of total
calories) and moderate in carbs and protein.
4) Very low carb diets cause your energy levels to plummet. Not only
will you feel tired and irritable without carbs, but your training will also
suffer: Low carbs = low energy. Low energy = poor workouts. Poor
workouts = poor results.
5) The weight loss on a very low carb diet can be deceiving. You will
definitely lose weight if you don't eat carbs, but much of the initial weight
loss will be muscle and water. Suppose you lose 5 lbs in one week on a low
carb diet: That sounds impressive, but if one pound is fat, two pounds are
water and two pounds are muscle, what did you accomplish? Your goal
should never be weight
loss. Your goal should be fat loss.
Most people will lose fat simply by adding a regular exercise routine to their
schedule and by "cleaning up" their diets. By "cleaning up" your diet, I
mean that you’ve mastered all the nutritional basics like eating small
frequent meals, controlling portion sizes, cutting down on unhealthy fats,
avoiding sugar and refined foods, etc.
Low carb diets can accelerate fat loss. But if you choose the low carb
approach to dieting, the best method for most people is to decrease your
carbohydrates moderately and add in some of the “good fats.”
Cutting out carbs completely is not necessary, it's probably not healthy, it's
hard to stick to, and it's no fun! It's usually not wise to go to extremes in
anything and that’s as true for nutrition as anything else in life: moderation
is the key.
Zero carbohydrate or very low carbohydrate diets
are the best way to lose body fat permanently.
No diet issue has created more confusion and controversy than the low
carbohydrate vs. high carbohydrate debate.
Contrary to what certain diet "guru's" tell you, carbohydrates are not
fattening.
It’s a flat out LIE to say, "carbohydrates are fattening." What's fattening is
eating more calories than your body can use at one time.
However, it's true that some people lose weight more quickly on a low
carbohydrate diet (that's not the same thing as saying carbohydrates are
fattening.) It's also true that almost every bodybuilder or fitness competitor
uses some variation of the low carb diet to prepare for competitions.
Despite these facts, very low carb diets are not the ultimate answer to
permanent weight loss. At worst they are unhealthy. At best they’re a
temporary tool that should be used only for short periods to achieve specific
fat loss goals (preparing for bodybuilding competition, for example).
Even for carb-sensitive, insulin-resistant, hypoglycemic people who
respond well to less carbs and more protein/fat, there are still many
drawbacks:
1) Very low carb diets are difficult to stick to. If you remove most of
your carbohydrates from your diet for a long period of time, you’re setting
yourself up for a relapse. The more you cut back the carbs, the bigger the
rebound will be when you put carbs back in. That's why 95% of people
gain back all the weight they lose on a very low carb diet.
2) Very low carb diets are often unbalanced and missing many
nutrients. It’s still up for debate whether low carb programs like the Atkins
diet are unhealthy, but few people would argue that the optimal diet for long
term maintenance is one that has balance between protein, carbs and fats
and includes a wide variety of foods, not an overemphasis on one food or
food group.
3) Very low carb diets may be unhealthy. Many low carb diets allow
large amounts of saturated and processed fats. (No toast or pancakes are
allowed, but bacon, sausage, butter and whole eggs for breakfast are just
fine).
In the absence of carbohydrates, you can eat fat with protein and
you’ll still lose weight (fat doesn’t necessarily make you fat). But it's
probably not wise to eat large amounts of saturated fat and it’s never wise
to eat processed fats or trans fats. Although the effects of low carb, high
fat/protein diets on various health markers is still up for debate, most
people would be best to opt for a diet that is low in fat (below 30% of total
calories) and moderate in carbs and protein.
4) Very low carb diets cause your energy levels to plummet. Not only
will you feel tired and irritable without carbs, but your training will also
suffer: Low carbs = low energy. Low energy = poor workouts. Poor
workouts = poor results.
5) The weight loss on a very low carb diet can be deceiving. You will
definitely lose weight if you don't eat carbs, but much of the initial weight
loss will be muscle and water. Suppose you lose 5 lbs in one week on a low
carb diet: That sounds impressive, but if one pound is fat, two pounds are
water and two pounds are muscle, what did you accomplish? Your goal
should never be weight
loss. Your goal should be fat loss.
Most people will lose fat simply by adding a regular exercise routine to their
schedule and by "cleaning up" their diets. By "cleaning up" your diet, I
mean that you’ve mastered all the nutritional basics like eating small
frequent meals, controlling portion sizes, cutting down on unhealthy fats,
avoiding sugar and refined foods, etc.
Low carb diets can accelerate fat loss. But if you choose the low carb
approach to dieting, the best method for most people is to decrease your
carbohydrates moderately and add in some of the “good fats.”
Cutting out carbs completely is not necessary, it's probably not healthy, it's
hard to stick to, and it's no fun! It's usually not wise to go to extremes in
anything and that’s as true for nutrition as anything else in life: moderation
is the key.
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