Cutting carbohydrates more effective than cutting fats for losing body fat

[penultimatestraw 473]

Since I know you guys are super concerned about diet and body composition, this study suggests demonization of low fat diets (vs. low carb) may be a bit off base: http://www.nih.gov/news/health/aug2015/niddk-13.htm

 

In a recent study, restricting dietary fat led to body fat loss at a rate 68 percent higher than cutting the same number of carbohydrate calories when adults with obesity ate strictly controlled diets. Carb restriction lowered production of the fat-regulating hormone insulin and increased fat burning as expected, whereas fat restriction had no observed changes in insulin production or fat burning. The research was conducted at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. Results were published August 13 in Cell Metabolism.

“Compared to the reduced-fat diet, the reduced-carb diet was particularly effective at lowering insulin secretion and increasing fat burning, resulting in significant body fat loss,” said Kevin Hall, Ph.D., NIDDK senior investigator and lead study author. “But interestingly, study participants lost even more body fat during the fat-restricted diet, as it resulted in a greater imbalance between the fat eaten and fat burned. These findings counter the theory that body fat loss necessarily requires decreasing insulin, thereby increasing the release of stored fat from fat tissue and increasing the amount of fat burned by the body.”

The researchers studied 19 non-diabetic men and women with obesity in the Metabolic Clinical Research Unit at the NIH Clinical Center in Bethesda, Maryland. Participants stayed in the unit 24 hours per day for two extended visits, eating the same food and doing the same activities. For the first five days of each visit they ate a baseline balanced diet. Then for six days, they were fed diets containing 30 percent fewer calories, achieved by cutting either only total carbs or total fat from the baseline diet, while eating the same amount of protein. They switched diets during the second visit

[nzoner 937]

Some years ago a client of mine who was losing weight told me he was doing a low carb program.I opted to try it and started weighing in at 281.I stayed at 20 carbs or less a day and within three weeks was starting to see results.Within 10 months I was down to 199 and my high cholesterol had dropped to normal to which my doctor was more than surprised.

 

There are some good food choices available as well as I found an excellent low carb bread as well as replacing pasta with spaghetti squash and realizing I could have taco salads(no chips) with sour cream and salsa.

[penultimatestraw 473]

Some years ago a client of mine who was losing weight told me he was doing a low carb program.I opted to try it and started weighing in at 281.I stayed at 20 carbs or less a day and within three weeks was starting to see results.Within 10 months I was down to 199 and my high cholesterol had dropped to normal to which my doctor was more than surprised.

 

There are some good food choices available as well as I found an excellent low carb bread as well as replacing pasta with spaghetti squash and realizing I could have taco salads(no chips) with sour cream and salsa.

Both low carb and low fat diets can work. But it seems like lately their has been a huge shift away from low-fat to low carb diets.

[Magnificent Bastard 191]

Both low carb and low fat diets can work. But it seems like lately their has been a huge shift away from low-fat to low carb diets.

Then isn't it really about the calories?

[penultimatestraw 473]

Then isn't it really about the calories?

Not exactly - the studied diets had equivalent calories, but different macronutrient composition. In general body fat, especially visceral fat, is more associated with health problems than lean mass. The low fat dieters lost more body fat than the low carb group.

 

But there still are questions about the type of fat loss in the study, and the health risks associated with insulin resistance, which the low fat diets may promote more than their low carb counterparts.

 

“Our data tell us that when it comes to body fat loss, not all diet calories are exactly equal,” Hall said. “But the real world is more complicated than a research lab, and if you have obesity and want to lose weight, it may be more important to consider which type of diet you’ll be most likely to stick to over time.”

[vuduchile 1,945]

In addition to more regular exercise, I've drastically cut my carb consumption. (no breads, rice, pasta potatoes, crackers, chips, crap of any kind). I've also eliminated pretty much all sugar from my diet.

 

I'm down 13 lbs in 2.5 weeks.

[nzoner 937]

In addition to more regular exercise, I've drastically cut my carb consumption. (no breads, rice, pasta potatoes, crackers, chips, crap of any kind). I've also eliminated pretty much all sugar from my diet.

 

I'm down 13 lbs in 2.5 weeks.

My biggest challenge with low carb is my love for wheat and heavier beers.

[tubby_mcgee 701]

Low carb diets can take a toll mentally. I have experimented in the past, and low carb is much more effective short term for body fat loss than low fat. It's difficult....very difficult to maintain for a long period without caving in.

 

Go 4 days with 20 or less carbs, eat whatever else you want, and a plain 'ol piece of bread sounds incredibly delicious.

 

Most people that have went no carb or very low carb...that I know....ended up falling off the wagon at some point.

 

Low fat but consuming all the carbs you want doesn't work either.

 

The older I get, the more I am figuring out that there were people who I thought were idiots back in the 1990s...that said "moderation is the key", well....they were correct.

[penultimatestraw 473]

In addition to more regular exercise, I've drastically cut my carb consumption. (no breads, rice, pasta potatoes, crackers, chips, crap of any kind). I've also eliminated pretty much all sugar from my diet.

 

I'm down 13 lbs in 2.5 weeks.

Congratulations. As I said, both types of diets can work. But 13# in 2 weeks is a little too fast IMO. Your body has ways to combat drastic weight loss, and you'll need to be careful that you don't put in back on. History tells us that most people can lose 10-15% of their body weight on any diet, but usually gain it back (and then some) within 2 years.

[vuduchile 1,945]

Low carb diets can take a toll mentally. I have experimented in the past, and low carb is much more effective short term for body fat loss than low fat. It's difficult....very difficult to maintain for a long period without caving in.

 

Go 4 days with 20 or less carbs, eat whatever else you want, and a plain 'ol piece of bread sounds incredibly delicious.

 

Most people that have went no carb or very low carb...that I know....ended up falling off the wagon at some point.

 

Low fat but consuming all the carbs you want doesn't work either.

 

The older I get, the more I am figuring out that there were people who I thought were idiots back in the 1990s...that said "moderation is the key", well....they were correct.

True enough.

 

20 carbs isn't much at all. Especially if you're getting most of your carbs from veggies. A spinach salad with mushrooms, tomatoes and cucumbers could get close to that.

 

I'm not saying I'll never eat pasta or rice again. But, it can't be a staple in my diet. As you said, moderation is the key.

 

I used to be able to eat whatever I wanted, without even thinking about the calories, carb count or fat content. But, at age 51, it doesn't work that way anymore.

[Magnificent Bastard 191]

Eat less, exercise more.

[penultimatestraw 473]

Eat less, exercise more.

This is pretty good advice, but few are willing to do either.

[tubby_mcgee 701]

This is pretty good advice, but few are willing to do either.

 

 

Exercise needs to be in moderation also. I see so many, that go balls to the wall....6, 7 times per week. Yeah...you can do it for a while...but as with low carb diets, you'll cave eventually.

 

I tell people TRY for 3-4 times week. Doesn't have to be 3-4 times that almost kill you, but consistently 3-4 times. Maybe once is 20 minutes on the elliptical only. Maybe today you feel great, so go 20 on elliptical and work with weights 45 minutes. Maybe you had a crazy focking week at work. TRY to get something in. Even 2 times. Even if just 20 minutes on treadmill once and 20 minutes of circuit training. . Maybe its a 60 minute walk with the dog. Ya just can't let a week of not exercising happen...cuz there is a good chance it turns into two weeks...etc. Being ill of course....well...that changes things..but you need to find a way back into the groove asap after coming off of an illness.

 

And let me preface this by saying...this is for someone not in competition for a contest, event, a particular sport. That's different. I'm referring to those that want to just be healthier.

[Saint Elistan 106]

I cut out most carbs (I still eat fruits with my first meal) at the start of May. I'm already down 50 pounds and I don't even exercise. I plan to add regular resistance workouts and maybe some cardio soon to see how far I can go with this. I feel great, don't have sugar cravings anymore, and I'm almost never hungry between the two meals I eat each day.

[TheNewGirl 1,496]

13 pounds in two weeks is likely very little body fat actually being lost. You'd need to check your body composition via hydro-static or a body scan. I am guessing it's mostly water weight with some lean mass lost, maybe some fat but a very small percentage.

 

Your body/brain knows that there is very little energy in fat cells. Fat cells do not provide or create energy for your body to move/live/breathe. Your brain knows that the energy that's created is in your muscle cells. It takes some time and training for your body to make the switch of burning carbs/glycogen in your muscles to relying on fat for energy. It can take athletes a while to get this down. A way to test what you're burning is to get a VO2 Max test where they put a mask on you and put you on a treadmill. You figure out at what zones/rates you're burning a carb % and a fat %.

 

This is why low carb diets aren't always the best for endurance athletes. You even need the carbs/glycogen for the cells to burn fat instead of carbs. If you don't have this glycogen stored in the muscles, then the body will use the lean body mass to find he energy.

 

And...diets that require a lot of discipline and restriction are very rarely successful in the longer term. You're better off allowing yourself the bread/pasta/chips once or twice a week and not labeling it as something "bad" that you "can't eat."

[nzoner 937]

True enough.

 

20 carbs isn't much at all. Especially if you're getting most of your carbs from veggies. A spinach salad with mushrooms, tomatoes and cucumbers could get close to that.

 

I'm not saying I'll never eat pasta or rice again. But, it can't be a staple in my diet. As you said, moderation is the key.

 

I used to be able to eat whatever I wanted, without even thinking about the calories, carb count or fat content. But, at age 51, it doesn't work that way anymore.

20 carbs can be extremely filling though,one of my go to meals was boneless,skinless chicken breast dipped in egg,rolled in pork rinds and fried,with boiled cauliflower mashed down with butter and sour cream and sugar free chocolate pudding made with heavy whipping cream.

[nzoner 937]

 

 

.but as with low carb diets, you'll cave eventually.

 

You don't have to cave though,once a person reaches keto you give yourself a day a week to splurge and the diet will work fine.

[TimmySmith 2,782]

A nutritionist put my son on a no-processed sugar, no-carb diet a few years back when he was having digestive issues. Obviously my wife and I joined in (except for alcohol, what are we, crazy) . We could eat all the fat and protein we wanted. We lost weight quickly. I think that most people eat way, way more carbs than fat anyway so a low fat diet doesn't really change much.

[penultimatestraw 473]

 

 

Exercise needs to be in moderation also. I see so many, that go balls to the wall....6, 7 times per week. Yeah...you can do it for a while...but as with low carb diets, you'll cave eventually.

 

I tell people TRY for 3-4 times week. Doesn't have to be 3-4 times that almost kill you, but consistently 3-4 times. Maybe once is 20 minutes on the elliptical only. Maybe today you feel great, so go 20 on elliptical and work with weights 45 minutes. Maybe you had a crazy focking week at work. TRY to get something in. Even 2 times. Even if just 20 minutes on treadmill once and 20 minutes of circuit training. ######. Maybe its a 60 minute walk with the dog. Ya just can't let a week of not exercising happen...cuz there is a good chance it turns into two weeks...etc. Being ill of course....well...that changes things..but you need to find a way back into the groove asap after coming off of an illness.

 

And let me preface this by saying...this is for someone not in competition for a contest, event, a particular sport. That's different. I'm referring to those that want to just be healthier.

I think you need to find something you enjoy, which usually is something organized or competitive, though not necessarily. Most people don't inherently like the gym, or elliptical machines/treadmills/stationary bikes, etc., so they don't stick with it. If you find an exercise you love, on the other hand, exercising a lot is pretty easy. You just need to find the time.

[vuduchile 1,945]

Congratulations. As I said, both types of diets can work. But 13# in 2 weeks is a little too fast IMO. Your body has ways to combat drastic weight loss, and you'll need to be careful that you don't put in back on. History tells us that most people can lose 10-15% of their body weight on any diet, but usually gain it back (and then some) within 2 years.

Thanks for the insight. The first 10 came off in a week, then things leveled off. I assume that was due to the drastic diet change, and the increased exercise in the first several days.

 

I don't really look at this as a diet and I don't count carbs and calories every day. I've just decided not to eat bread, pasta, rice or potatoes as much as I used to. I've also made the decision not to eat foods containing processed sugar. I never thought I ate much of it before, but sugar is in almost everything you buy at the store. It's even in things like plain oatmeal, canned tomatoes, etc.

 

When I do eat, I eat about half what I used to.

 

Steak dinner at my house used to mean a 12 oz. ribeye, a loaded baked potato, salad and maybe some sorta dessert. Now it's a 6 oz ribeye, no potato, the same salad, and a handful of blueberries.

 

I'm positive I'll eat an ice cream cone before the summer is out. And I know I'll have fresh pasta and some sourdough bread at some point this winter. I'm also certain I'll eat stuffing, mashed potatoes and pumpkin pie at T-Giving. But, on a weekly basis, that stuff is a no-go.

 

On a side note, we went to a church picnic last night and there were 2 fruit and veggie trays, hot dogs with all the assorted condiments and 50+ desserts. And, they made smores by the campfire at the end of the night. The amount of sugar being consumed by those kids (mine included) was pretty shocking.

[penultimatestraw 473]

Thanks for the insight. The first 10 came off in a week, then things leveled off. I assume that was due to the drastic diet change, and the increased exercise in the first several days.

 

I don't really look at this as a diet and I don't count carbs and calories every day. I've just decided not to eat bread, pasta, rice or potatoes as much as I used to. I've also made the decision not to eat foods containing processed sugar. I never thought I ate much of it before, but sugar is in almost everything you buy at the store. It's even in things like plain oatmeal, canned tomatoes, etc.

 

When I do eat, I eat about half what I used to.

 

Steak dinner at my house used to mean a 12 oz. ribeye, a loaded baked potato, salad and maybe some sorta dessert. Now it's a 6 oz ribeye, no potato, the same salad, and a handful of blueberries.

 

I'm positive I'll eat an ice cream cone before the summer is out. And I know I'll have fresh pasta and some sourdough bread at some point this winter. I'm also certain I'll eat stuffing, mashed potatoes and pumpkin pie at T-Giving. But, on a weekly basis, that stuff is a no-go.

 

On a side note, we went to a church picnic last night and there were 2 fruit and veggie trays, hot dogs with all the assorted condiments and 50+ desserts. And, they made smores by the campfire at the end of the night. The amount of sugar being consumed by those kids (mine included) was pretty shocking.

Sounds like you've made a lot of changes for the better. Managing portion size is a super important one. And I agree that the average American diet is still pretty sh!tty.

[Mungwater 597]

Quickest way to lose weight is to cut out the sugar in your diet, hard thing is it's everywhere.

[vuduchile 1,945]

I think you need to find something you enjoy, which usually is something organized or competitive, though not necessarily. Most people don't inherently like the gym, or elliptical machines/treadmills/stationary bikes, etc., so they don't stick with it. If you find an exercise you love, on the other hand, exercising a lot is pretty easy. You just need to find the time.

This is right on the money. I hate running, and have never been into weight training.

 

So, I do a few things with dumb bells every morning, then I hit the basketball court, tennis court or walk 18 3-4 times per week.

 

Winter will be a bigger challenge as I'll be able to play some basketball indoors, but golf and tennis are out.

[BudBro 183]

I think you need to find something you enjoy, which usually is something organized or competitive, though not necessarily. Most people don't inherently like the gym, or elliptical machines/treadmills/stationary bikes, etc., so they don't stick with it. If you find an exercise you love, on the other hand, exercising a lot is pretty easy. You just need to find the time.

 

I'm back doing Insanity, and it's the best workout regime I've ever done. It makes me look and feel 25 again, which is almost half. But, my body is holding onto that little bit of fat and won't let it go. I wonder if it's a safety mechanism because my body isn't getting the right kind of calories, whether fat or carbs, so it won't let it go. My calories aren't high, but I'm also not willing to give up the bourbon at night. Could it be not getting enough calories of some sort?

[vuduchile 1,945]

Quickest way to lose weight is to cut out the sugar in your diet, hard thing is it's ###### everywhere.

Yep. Reading nutrition labels is an eye opening experience.

[penultimatestraw 473]

 

I'm back doing Insanity, and it's the best workout regime I've ever done. It makes me look and feel 25 again, which is almost half. But, my body is holding onto that little bit of fat and won't let it go. I wonder if it's a safety mechanism because my body isn't getting the right kind of calories, whether fat or carbs, so it won't let it go. My calories aren't high, but I'm also not willing to give up the bourbon at night. Could it be not getting enough calories of some sort?

Fat serves a purpose, and people that get too lean (I'm talking low single digit body fat%) get sick more frequently. Hard to know your issue without reviewing your entire diet, but I wouldn't be surprised if the bourbon is a part of the problem.

[BudBro 183]

Fat serves a purpose, and people that get too lean (I'm talking low single digit body fat%) get sick more frequently. Hard to know your issue without reviewing your entire diet, but I wouldn't be surprised if the bourbon is a part of the problem.

Here is a page with research info on how a 600 calorie-per-day diet for 11 days can reverse type-2 diabetes. I don't have diabetes, but I tried it for a week to see how possible it is. 3 boiled eggs has 210 calories, so one can eat 8 boiled eggs in a day. A handful of peanuts has 70 calories. Plus, all the water you can drink. It's a challenge, but the research is there for any who may be flirting with the precursors. http://www.ncl.ac.uk/magres/research/diabetes/reversal.htm

[jerryskids 6,825]

Since I know you guys are super concerned about diet and body composition, this study suggests demonization of low fat diets (vs. low carb) may be a bit off base: http://www.nih.gov/news/health/aug2015/niddk-13.htm

 

That article makes no sense. It lauds the fat-burning of low carb, but then talks about an "imbalance between fat eaten and fat burned." What does that mean? If the body doesn't convert the fat eaten into body fat, why is this metric relevant?

[mighty_thor 115]

20 carbs a day is ridiculous. Losing weight that fast is dangerous. I went from 215 pounds to 180 pounds (I'm 6' tall) in about 8 months using a goal of 210 carbs a day. I met with a nutritionist and she set me up with goals for fiber, saturated fats and carbs. I use a food tracking app to track my food. I think just reading the labels changed my whole diet outlook. My diet is reasonable and sustainable. I think that's the key in any weight loss program.

 

I had a bowl of Cheerios this morning with skim milk that was 20 carbs.

[cbfalcon 825]

What has always worked best for me is having great genetics.

 

HTH

[MDC 7,471]

How about moderation and exercise? I eat no more than 2,000-2,200 calories a day and almost never have high fat or fast food meals. I work out for 1.5 hours 3x / week. When I have the option to walk I do so. I walk my dog 2-3 times per day and in nice weather walk the mile from the subway home. Haven't stepped on a scale in a whole but I'd guess in at 5'11 and no more than 175 lbs.

 

Not being a gigantic fatass isn't rocket science.

[Mungwater 597]

How about moderation and exercise? I eat no more than 2,000-2,200 calories a day and almost never have high fat or fast food meals. I work out for 1.5 hours 3x / week. When I have the option to walk I do so. I walk my dog 2-3 times per day and in nice weather walk the mile from the subway home. Haven't stepped on a scale in a whole but I'd guess in at 5'11 and no more than 175 lbs.

 

Not being a gigantic fatass isn't rocket science.

According to BMI, you're a fat ass. Not a gigantic one, but your doctor would tell you to lose weight.

[Brad GLuckman 519]

I'm back doing Insanity, and it's the best workout regime I've ever done. It makes me look and feel 25 again, which is almost half. But, my body is holding onto that little bit of fat and won't let it go. I wonder if it's a safety mechanism because my body isn't getting the right kind of calories, whether fat or carbs, so it won't let it go. My calories aren't high, but I'm also not willing to give up the bourbon at night. Could it be not getting enough calories of some sort?

Same thing for me. I did a combo of insanity / p90x a few years back when I was out of town for a few months. When I got home my wife told me I looked sick because I was so skinny. The thing is...I still had some stomach fat. Love workout videos though, as I'm not a gym guy. Doing Body Beast / T25 now.

[tubby_mcgee 701]

According to BMI, you're a fat ass. Not a gigantic one, but your doctor would tell you to lose weight.

 

 

That is true. According to life insurance policy underwriters...the skinny focking bean poles are the healthiest.

[SUXBNME 1,512]

And next year, some study will say the exact opposite.

[tubby_mcgee 701]

What if the trend became "skinnier is healthier" and doctors started prescribing bulimia ?

[BunnysBastatrds 2,449]

This thread is very helpful. I eat lots of carbs and couldn't figure out why I have put on ten plus pounds this year. I realized that the majority if what I eat is carbs.

 

In the last week, I've quit carbs and am running two miles a day. I've already shedded five pounds. Whatever it is ,is working.

 

I'm 6'3 and 230 today. Looking forward to being 210 again. That was my optimal weight. Whenever I was thinner than that, people called me skinny. I don't get Dr's like Pens saying that a 6'3 man should be under 200. If I dropped 35 pounds, I'd be a rail. Don't understand how or why that is healthy.

[Mungwater 597]

This thread is very helpful. I eat lots of carbs and couldn't figure out why I have put on ten plus pounds this year. I realized that the majority if what I eat is carbs.

 

In the last week, I've quit carbs and am running two miles a day. I've already shedded five pounds. Whatever it is ,is working.

 

I'm 6'3 and 230 today. Looking forward to being 210 again. That was my optimal weight. Whenever I was thinner than that, people called me skinny. I don't get Dr's like Pens saying that a 6'3 man should be under 200. If I dropped 35 pounds, I'd be a rail. Don't understand how or why that is healthy.

I just had my physical, I'm you're height, but weigh 195, they told me to lose about ten to fifteen.

 

I run a couple times a month, do army reserve stuff, and run a marathon or two a year (not fast mind you).. I couldn't imagine being 185 or so

[penultimatestraw 473]

According to BMI, you're a fat ass. Not a gigantic one, but your doctor would tell you to lose weight.

His BMI is 24.4 = not a fat ass. Yours is the same. Not sure why your doc is telling you to lose weight

[penultimatestraw 473]

Same thing for me. I did a combo of insanity / p90x a few years back when I was out of town for a few months. When I got home my wife told me I looked sick because I was so skinny. The thing is...I still had some stomach fat. Love workout videos though, as I'm not a gym guy. Doing Body Beast / T25 now.

This is part of the problem: as a society, we've adjusted our expectations heavier for what constitutes a "healthy" weight, and those that are thinner are accused of looking sick.