High Fat Vs Low Fat Diet

What Is A High

Low Fat High Carb VS. High Fat Low Carb diets

A high-fat diet is essentially the opposite to low-fat. In recent decades, there has been an emergence of diets like low-carb, high-fat like the ketogenic or Atkins diets. Despite their popularity in the mainstream population, there is little data regarding their long-term effects on the body.

When it comes to weight loss, these high fat diets can show promising initial results, however their long-term effects may be less beneficial and its one of the least popular diets. One recent study of 487,759 people showed that people who followed a long-term low-carb diet increased their risk of dying earlier from deadly health problems like cancer, heart disease, and stroke.

FACT Low-carb, high-fat diets are linked with negative changes in the composition of your bacterial ecosystem that can impact your overall health.==

Heart Disease Risk Factors

  • high saturated and trans-fat intake
  • physical inactivity
  • high levels of low-density lipoprotein in the blood
  • low levels of high-density lipoprotein in the blood
  • being overweight or obese
  • smoking

Until recently, the medical world promoted low-fat diets to treat heart disease, but recent research questions this. Instead, there are lots of studies which show that replacing saturated fat intake with polyunsaturated fats, like those in plant oils, can lower your risk of heart disease. So rather than banning all fats, think about what specific fats you should put in your body.

Goal: Reduced Appetite And Improved Satiety

Diets higher in fats reduce appetite and increase satiety which means that you are less likely to break your diet. In fact, high-fat diets can be so filling that some lose weight without counting calories.

Unfortunately, the same cannot be said for diets higher in carbs which can increase appetite, leading to fat gain from overconsumption.

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The Low Fat Vs Keto Takeaway

At Own Your Eating we dont promote fad diets. Despite claims that the Keto diet provides a vast array of health benefits in addition to weight loss, we dont recommend excluding any food group or macronutrient from your diet. Of course, there may be those medical occasions when your Doctor advises it, but your nutrition lifestyle and diet sustainability is not at the forefront of their minds in those situations.

Although the low-fat diet may seem a lot less limiting than keto, it still involves restricting a food group from your diet. The reason why these strategies may work in the short-term is because by restricting a food group, you are inevitably reducing your overall caloric intake. In reality its not that your body prefers to be on a low-fat diet and thats why youre losing weight. No, the reason for your weight loss is that youre burning the same amount of calories, but consuming less food.

All macronutrients in balance are important for optimal function and health. We believe the best protocol is a balance of all three macronutrients that promotes health, supports weight loss and allows you to enjoy your life without stressing out about being on a diet. I might not always result in rapid weight loss, but our method does work! To find out more about our clients experience of flexible eating and sustainable weight loss, check out our transformations.

High Carb Or High Fat

Low

My suggestion is to abandon the idea that one diet is significantly better than another. There is not one perfect diet. The composition of a diet should depend on the goals of the athlete, the goal of a workout, and the individuals makeup.High carb or high fat? We dont need to choose one OR the other. We can have BOTH and this will allow us to develop our fat metabolism as well as carbohydrate metabolism. Lets develop the art of integrating nutrition and training and not see them as two different independent entities.What you eat and how much you eat should depend on what you just did and what you are going to do. Sometimes an athlete may want to train low to make sure fat metabolism gets challenged and ultimately optimized. Other days an athlete may want to train high intensity, focus more on quality or train the bodies capacity to absorb carbohydrate. Those days there should be a focus on carbohydrate, before and during training. Why would you do the same thing over and over again, day after day?

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But Doesnt Eating Fat Make Me Fat

Yes, eating TOO MUCH fat will lead to body-fat gains, but so will eating too much of basically anything. Overall calories make more difference to weight gain than fat, says Lisa.

For a while, the hyped-up diet culture went wild with the idea that very low-fat diets were necessary to lose weight effectively. The idea was that to be ‘fat-free’, you had to eat ‘fat-free’ foods and THAT’S an unhealthy approach.

Now we understand more about the role of fat in our diets and overall health. Well-timed calorie-dense foods and healthy fats from a range of sources are an important part of Centrs balanced workout meal plan, even for weight loss.

Want a taste of the action? Try our Banana & Peanut Butter Smoothie with fats from peanut butter and dairy, its an ideal pre-workout meal that will satiate your hunger. You can sub out the cottage cheese for Greek yogurt. A strategic smoothie 60 minutes before you jump into that strenuous physical activity and youll have the fuel you need to smash a workout.

If youre looking to build muscle, you can wave watery protein shakes goodbye, because our healthy smoothie recipes also include snack-sized protein powerhouses for muscle recovery .

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Our Banana & Peanut Butter Smoothie is perfect for silencing those pre-workout hunger pangs.

What Makes A High

Like the low-carb and low-fat diets, many studies have used a percentage of calories to determine whether a diet is high-protein or not. Usually, a diet that contains more than 25% of its calories from protein is considered a high-protein diet.

On a 2000 calorie diet, that would be 125 grams per day.

Since protein has such a direct relation to lean body mass, it makes more sense to consider protein intake in terms of either lean body mass or total body weight. A dietitian may consider a high protein diet as a diet that provides 0.6-0.8 grams of protein per pound body weight as high protein.

When it comes to nutrition recommendations for VIGOR Training, I start by simply encouraging people to increase their protein intake to 1 gram per pound ideal body weight per day. Then, I have them eat their protein first when they eat their meals. After that, they get to eat whatever they want.

If theyre currently 250 pounds, and want to get to 200 pounds, 200 grams is probably enough. If theyre at 150 lbs, and want to get to a lean and strong 180 lbs, Ill work them toward 180 grams per day.

Why do I have people focus only on increasing protein intake, and eating it first at meals? Two reasons.

First, most people expect that their diet will restrict foods. Instead, I tell them to eat more protein. Mentally, its easier to accept the idea of eating more of something, than eating less.

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The Basics Of The Keto Diet

In a keto diet, you reduce the intake of carbs to about 20-50 grams a day. While more flexible versions of the diet exist, this is the standard.

Fats should replace the lions share of your diet. This will mean that about 75% of your total calories will be fat. The rest should all be protein . While this is a low-carbohydrate diet, it doesnt mean carbs cant still be part of your diet. However, their share shouldnt be greater than 5%. As stated earlier, there is flexibility here, but not too much.

The most effective keto diet isnt just a low-carb diet. It actively reduces your hunger pangsThat way, the more hangry ones among us wont be so during the late hours of night.

Your ketone levels will spike during this time, and will help your body substitute for glucose and carbohydrates. Your body will begin to burn ketones for energy as a fuel source.

As a result, your cholesterol levels will be reduced as well.

What Is The Keto Diet

Low Carb High Fat VS High Carb Low Fat Diet for Fat Loss | Optimal Macro Split

Ketogenic diets get their name from ketones, the molecules produced after digesting fat. Your body is forced to do so in the state of ketosis which comes about as a result of the low-carb diet. Instead of glucose, your body begins to digest fat as an energy source. While previous evidence used to push for low-fat diets, research has shown that low-carb diets actually reduce weight more effectively. That doesnt mean that you should go for low-carbohydrate and low-fat diets at the same time. The latter is used to fill in for the former.

This doesnt mean that you cut out carbs completely. On the contrary, carbs are needed in small amounts for your body. Your brain needs carbs for different processes and your body even resorts to synthesizing carbs from fats and proteins to make up for it.

Ketogenic diets arent something new. They were invented in the 19th century for people with diabetes and heart disease according to Harvard Health Publishing. In 1920, it was also used as an effective treatment for epilepsy in children. The keto diet has also been used and tested for other diseases like cancer, polycystic ovary syndrome and even Alzheimers. What better way to reduce your risks of cardiovascular disease than just changing what you eat?

Read Also: Why Am I Gaining Weight On The Keto Diet

What Makes A Low

To create some standards in how diets are defined, researchers use a macronutrient distribution to determine the makeup of the diet.

The Food and Nutrition Board of the Institute of Medicine recommends a low fat diet, which has been a standard recommendation since the first version of the Dietary Guidelines for Americans in 1977. They suggest a diet of 20-35% fat, 45-65% carbohydrates, and 10-35% protein. A 2000-calorie diet, made up of 30% fat, would contain 67 grams of fat.

A very low-fat diet contains 10-20% of its calories as fat.

The Final Word On High

There is a distinct difference between low-fat and diet high in fat and their effects on the body, including your gut. Aiming to eat a moderate fat diet is healthier because a balanced diet is rich in important macro and micronutrients that your body needs.

Research shows that following a more traditional diet of low-fat and high-carbohydrates keeps your gut microbiome diverse which supports better health. The more diverse your gut is, the better protection youll have from chronic diseases.

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Meats And Meat Alternatives

  • Choose fish, chicken, turkey and lean meats.
  • Use dried beans, peas, lentils and tofu.
  • Limit egg yolks to three to four per week.
  • If you eat red meat, limit to no more than three servings per week and choose loin or round cuts.
  • Avoid fatty meats, such as bacon, sausage, franks, luncheon meats and ribs.
  • Avoid all organ meats, including liver.

The Truth About High Carb Vs Low Carb Diets

The LCHF Diet

Both higher carb, low-fat diets and low carb, high fat diets can work for weight loss, and this has been shown time and time again in research. So long as calories and protein intake are controlled for, it really doesnt matter which diet an individual follows he or she will lose weight.

Thats because at the end of the day calories reign supreme when it comes to gaining or losing body weight.

If you eat more calories than you burn in a given day, you will gain weight. Conversely, if you expend more energy than you consume over time, you will lose weight.

Its simple thermodynamics calories in vs calories out.

Now, youll hear proponents for each diet offer reasons why their way of dieting is superior and well explain why theyre both flawed in their logic.

Low-carb zealots have made their living off of making people scared of insulin the fat gaining hormone. According to the low-carb/keto crowd, when you eat carbs, your blood sugar is elevated, and in response, your body releases insulin to shuttle the glucose in your blood to your fat cells.

At the same time, when insulin levels are elevated, fat burning is hindered. Therefore, insulin = fat storage, not fat burning.

However, whats ignored in this argument is the fact that protein also can stimulate the release of insulin. And, insulin also serves a role in the metabolism of dietary fat. Moreover, insulin actually helps suppress appetite, and it also helps limit muscle protein breakdown .

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Low Fat Vs Full Fat: What The Heck Is The Difference

For decades, weve been given the message that no fat, low fat and diet food products are step one for health and weight loss.

At the same time, the high-fat, low-carb ketogenic diet has become a worldwide craze, and Americans mirroring a trend in other Western countries are exceeding the recommended guidelines for fat in their standard diets. Also in 2019, the Australian Heart Foundation revised its guidelines for a heart-healthy diet, putting full-fat milk, yogurt, and cheese back on the menu.

Clearly, there is a lot of confusion and many misconceptions out there when it comes to the role fats play in a healthy, balanced diet. To help you wrap your head around the conundrum no fat, low fat, full fat or too fat? we turned to Advanced Sports Dietitian Lisa Middleton.

Is It Better To Buy Full Fat Products

Because diet products often have additives its best to go for food in its natural state for instance, full-fat natural yogurt or full-fat coconut milk, which youll find in Centr recipes.

‘Coconut milk,’ you say, ‘but isn’t that saturated fat?’ Yes, but as Lisa says, this isn’t anything to worry about in fitness meal plans like ours.

This is fine because its just a small part of a mix of fats in your diet, says Lisa. And naturally-occurring saturated fats in meat are certainly better than getting those saturated fats from processed foods with sugar, additives and minimal nutrition.

For a healthy recipe with saturated fats, try our Chicken Korma with Broccolini. It has naturally-occurring saturated fats from chicken thighs and coconut milk, balanced with other nutrient-rich whole foods.

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Overview Of Energy Balance

In adults, there is remarkable consistency of body weight and composition over time due to a complex interplay of genetic, physiological and behavioral factors . Body weight fluctuates around a set point in a given environment which is influenced by non-homeostatic mechanisms including the hedonic regulation of food intake, and homeostatic mechanisms that regulates the short and long-term energy balance driven by hunger, satiation and changes in adiposity . As an example of the coordination of homeostatic systems regulating energy intake and output, it has been estimated that Americans consume 570 Kcal more per day than 35 years ago, but only 1020 Kcal per day are stored as additional body weight . The control of energy stores is achieved through the coordinated regulation of energy intake and expenditure mediated by signals emanating from adipose, gastrointestinal and other endocrine tissues. These signals are then integrated by the liver and by regulatory , hedonicemotional , and executiverestraint elements of the central nervous system . Changes in these signals are involuntary and largely due to the reduction in circulating leptin as a result of the loss of fat mass and of the negative energy balance . The consequence is that during and following weight loss, most individuals experience hypometabolism, hyperphagia, neuroendocrine changes and autonomic changes that work in concert to favor the return to usual body weight .

Which Diet Is Best Low

High Fat vs High Carb (Which Diet is Best for Fat Loss?)

The answer is probably obvious by now. The simple act of increasing protein intake to one gram per pound goal body weight per day is the most simple and effective way to significantly improve your body composition and fitness levels.

Does that mean the amount of fat and carbs in the diet never matter? No. But for most people, their carb and fat intake starts to take care of itself once they consistently eat enough protein.

Are there other benefits to a high-protein diet? Yes. I cover them in my article Why is a high-protein diet best for health and fitness?

After you consistently consume enough quality protein each day, you can start tinkering with other tweaks in your diet, such as skipping breakfast to do intermittent fasting, or doing something strict and short-term like 28 Days: Four Weeks of Fat Loss.

Now that you know what works, why dont you go find some meat and start eating?

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Eating Too Much Protein Will Make You Fat

Excess consumption of any macronutrient will make you fat. However, eating more protein and fewer carbs and fat tends to increase satiety.

Research in resistance-trained athletes shows that overeating protein does not cause an increase in fat mass.

Research in sedentary adults shows that overeating protein causes a more favourable change in body composition than overeating the same amount of calories from fat and/or carbohydrates.

Is Your Diet High Enough In Healthy Fats

The Lancet study showed that low fat diets were associated with higher risk for mortality, and you may be wondering why that is. What specific types of health problems might low-fat diets contribute to, according to other research studies?

Low-fat diets have been shown to be associated with some of following symptoms and conditions:

  • Weight gain, due to increased hunger and cravings
  • Changes in heart health markers, including blood lipid profiles, cholesterol levels, blood pressure, insulin sensitivity and glucose levels
  • Low energy levels, reduced recovery from exercise and muscular weakness
  • Neurological problems, including stroke and dementia, memory loss, brain fog, and poor performance on cognitive measures including abstract reasoning, attention/concentration, word fluency and executive functioning
  • Infertility, low sex drive or hormone imbalances
  • Nutrient deficiencies, especially in vitamin A, E D and K

How Much Fat Do You Need?

Even though the Lancet study is groundbreaking in terms of reversing what many people still think about the negative effects associated with eating dietary fats, we still might not see government dietary recommendations change any time soon. The debate over the ideal percentage of fat in ones diet is likely to be ongoing, but for now experts recommend:

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