Jonathan Wilhoite Blog: Are High-Fat Low-Carb Diets Safe and Effective?

Monday, September 28, 2015

Are High-Fat Low-Carb Diets Safe and Effective?

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There is a new diet spreading like wildfire around the town nowadays. A diet that is scientifically tested and proven, it breaks all the weight-loss commandments. But really, are high-fat, low-carb diets safe effective?

A low-fat low carb diet is tightly associated with weight loss. Since the modern time began, fat and carb are viewed as villains, creating havoc to our body and releasing all the fat cells inside. That is why, these properties are two of most avoided in anything and everything edible.

But new studies shows that a high-fat low-carb diet is the new way to lose weight safely and effectively. As stated in his article, Anahad O’Connor expounded the dynamics of high-fat low-carb diet and how it affects our body:

LOW CARB HIGH FAT DIETS EFFECTIVE AND SAFE

People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.

The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations.

But more recent clinical studies in which individuals and their diets were assessed over time have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight. Read more…

Originally designed in treating epilepsy, Low Carb High Fat (LCHF) diet, or also known as Ketogenic diet was designed in 1924 by Dr. Russell Wilder but fell out of fashion when new anti-seizure medications were formulated. Today, LCHF or Keto diet is used to promote weight loss. Mike Rousell, Ph.D shares his knowledge on this specific diet and why it works:

DIET 911: KETOSIS FOR DUMMIES

Dear M&F,

I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up?

—Wayne F., KS

Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates.

To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables.

Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source.

The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough. Read more…

Though LCHF or Keto diet is one of the safest and most effective way to lose fat fast, there are still some pitfalls you must look out for when adapting this diet plan. In an article by Dominic, he pointed out some of the most common errors when doing the LCHF diet:

5 NEWBIE MISTAKES ON KETO

First and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers! As you can tell, I haven’t posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month!

I’m now officially 24 (cue mid-twenties crisis) and I’m ready to jump back on the keto bandwagon.

Since it is the New Year, I thought I’d share with you the easy mistakes on keto that I made when first starting. That way, you won’t make the same ones that I did. Read more…

Sometimes, we have to make room for new information despite of the negative reputation it has in the past. Just like fat and carb, these two nutrients has been pinpointed many times to be the cause of obesity, when actually the opposite is true. Backed by scientific researches, it has been found that Low-carb high fat diets safe and effective. And by far, many have agreed on this. So the next time you encounter a full-fat cream cheese, go indulge and slowly lose weight on the process.

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