Fat: The New Health Paradigm [pdf](plus.credit-suisse.com)
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Fat: The New Health Paradigm [pdf]
https://plus.credit-suisse.com/researchplus/ravDocView?docid=4CbnSI
22 comments
> Many people talk about insulin spikes etc., when talking about high carb. That's kind a red herring: insulin spikes happen with significant amounts of protein as well, and they really aren't a bad thing.
high fat != high protein
fat is not the same as protein. you can eat fat without eating protein.
it may sound obvious, but i don't know how you read an entire article about fat, write 3 paragraphs about fat, and then conclude with a fact about protein. wtf???
high fat != high protein
fat is not the same as protein. you can eat fat without eating protein.
it may sound obvious, but i don't know how you read an entire article about fat, write 3 paragraphs about fat, and then conclude with a fact about protein. wtf???
You're right but the point about protein wasn't specifically about protein, it was about insulin and how focusing on insulin levels (with the exception of diabetics) is not really a useful thing to do when talking about weight loss and nutritional health. If your pancreas is functioning properly then insulin spikes are not something you need to be worrying about, and often they are used as the reason that high fat diets are better.
My main point is that carbs and fat behave very similarly as energy sources, and that to focus on removing carbs because you can blunt your insulin spikes is idiotic. If removing carbs helps you cut calories consistently by all means go ahead. But if you think it's some magic bullet you're misreading the science.
My main point is that carbs and fat behave very similarly as energy sources, and that to focus on removing carbs because you can blunt your insulin spikes is idiotic. If removing carbs helps you cut calories consistently by all means go ahead. But if you think it's some magic bullet you're misreading the science.
I've been on a high fat, low/no carb diet for 5 months and lost an average of 12.5 pounds a month on it. My exercise regime has not really taken hold as well as getting on the diet.
Besides the weight loss (and I still have a ways to go) I've experienced:
-- A lot less desire to eat. Sometimes I just eat one meal a day because I'm no longer hungry all the time.
-- More energy. Part of this is having the muscles developed for a heavier body but carrying around a smaller one... but since I sometimes eat a few carbs or have an off meal for whatever reason, I can tie those carb meals to lower energy levels more directly.
-- Better mood. My outlook and mood is much better... my self esteem hasn't changed (I've always been happy with how I looked and liked myself, so I'm not loosing weight because I feel bad.) .... but I'm much more in control of my mental state, if that makes sense, and I'm more motivated and focused.
I don't know about fat, but I will say this-- for the past week I've been eating hamburgers (no bun) so just meat cheese, tomatoes and lettuce with the occasional grilled onions etc. And I feel great.
downsides: Early on I was not getting enough salt! Also I have started using lite salt to get my potassium up and eating a spinach dish (with cream cheese, it tastes great) to get magnesium up. And I'm taking supplements... but I don't seem to need them. When I go a week without them I'm still fine.
However, I am doing 4 diets: -- Intermittant fasting, 18-23 hours between meals -- Portion control (easy when you aren't hungry) -- Lower calories (a consequence of portion control and lower appetite.) -- LCHF -- I believe in ketosis, it works for me.
These work in combo, and the days where I am better at IF I lose more weight than the days where I spread my meals out... and I've never limited myself on how much or how often I can eat (EG: I have a small portion of protein and fat, but I can do it again if I'm still hungry after finishing it.)
Easiest, most fun, and by far the most successful diet I've experienced.
Besides the weight loss (and I still have a ways to go) I've experienced:
-- A lot less desire to eat. Sometimes I just eat one meal a day because I'm no longer hungry all the time.
-- More energy. Part of this is having the muscles developed for a heavier body but carrying around a smaller one... but since I sometimes eat a few carbs or have an off meal for whatever reason, I can tie those carb meals to lower energy levels more directly.
-- Better mood. My outlook and mood is much better... my self esteem hasn't changed (I've always been happy with how I looked and liked myself, so I'm not loosing weight because I feel bad.) .... but I'm much more in control of my mental state, if that makes sense, and I'm more motivated and focused.
I don't know about fat, but I will say this-- for the past week I've been eating hamburgers (no bun) so just meat cheese, tomatoes and lettuce with the occasional grilled onions etc. And I feel great.
downsides: Early on I was not getting enough salt! Also I have started using lite salt to get my potassium up and eating a spinach dish (with cream cheese, it tastes great) to get magnesium up. And I'm taking supplements... but I don't seem to need them. When I go a week without them I'm still fine.
However, I am doing 4 diets: -- Intermittant fasting, 18-23 hours between meals -- Portion control (easy when you aren't hungry) -- Lower calories (a consequence of portion control and lower appetite.) -- LCHF -- I believe in ketosis, it works for me.
These work in combo, and the days where I am better at IF I lose more weight than the days where I spread my meals out... and I've never limited myself on how much or how often I can eat (EG: I have a small portion of protein and fat, but I can do it again if I'm still hungry after finishing it.)
Easiest, most fun, and by far the most successful diet I've experienced.
This was also my experience during the first 6-9 months but, after that, I started to develop some problems [1]. Watch out for the symptoms and don't be, as I was, dogmatic with this diet.
My feeling is that going low carb/high fat helps to fix a broken metabolism, but once this is done, returning to a higher carb diet seems a wise move. I am now eating 180-200 grams per day (from rice/potatoes and veggies), all post-workout. I lift weight 3-4 times per week and do 2-3/week long walks at a brisk pace.
[1] http://freetheanimal.com/2014/02/ketogenic-diets-news.html
My feeling is that going low carb/high fat helps to fix a broken metabolism, but once this is done, returning to a higher carb diet seems a wise move. I am now eating 180-200 grams per day (from rice/potatoes and veggies), all post-workout. I lift weight 3-4 times per week and do 2-3/week long walks at a brisk pace.
[1] http://freetheanimal.com/2014/02/ketogenic-diets-news.html
Could you talk more in depth about your diet mix? I'm very curious about it (I know about keto diets, this is an interesting take on it). How regular is your intermittant fasting? What do you use for bread?
> I've been on a high fat, low/no carb diet for 5 months
"No" carb? I'm sceptical. I'm diabetic, and my doctor suggests a minimum amount of carbs for me, as well as a max. You need carbs for energy.
Remember that fruits and vegetables are carbs.
Perhaps you mean "no bread," or "no processed grains?"
"No" carb? I'm sceptical. I'm diabetic, and my doctor suggests a minimum amount of carbs for me, as well as a max. You need carbs for energy.
Remember that fruits and vegetables are carbs.
Perhaps you mean "no bread," or "no processed grains?"
> You need carbs for energy
No, you don't. Of course, no carbs at all is impossible as even meat contains trace amounts but keeping it under 30gr (which is what's generally accepted for keeping a nutritional ketosis state) is perfectly sustainable.
https://en.wikipedia.org/wiki/Low-carbohydrate_diet
No, you don't. Of course, no carbs at all is impossible as even meat contains trace amounts but keeping it under 30gr (which is what's generally accepted for keeping a nutritional ketosis state) is perfectly sustainable.
https://en.wikipedia.org/wiki/Low-carbohydrate_diet
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
"Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity."
We can quibble about what mix you need of carbs, but if you aren't getting your carbs from something that's obviously from a plant, you may not be getting enough and you should probably pay attention to however you do get them. The less processed your carbs the better; the carbs you get from a cow are very highly processed.
You need glucose. No carbs is probably not what your body evolved to live in.
"Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity."
We can quibble about what mix you need of carbs, but if you aren't getting your carbs from something that's obviously from a plant, you may not be getting enough and you should probably pay attention to however you do get them. The less processed your carbs the better; the carbs you get from a cow are very highly processed.
You need glucose. No carbs is probably not what your body evolved to live in.
Are you seriously trying to use a blog post with zero referenced studies to back up your opinion? Was I supposed to be impressed by the harvard.edu domain? Did you even glance over the wiki page I posted above?
Low/zero carb diets are unlikely to be the holy grail for everyone but if you want to argue, at least spend some time reading up on the actual science involved, rather than blog posts by unknown authors.
Low/zero carb diets are unlikely to be the holy grail for everyone but if you want to argue, at least spend some time reading up on the actual science involved, rather than blog posts by unknown authors.
You originally said "low/no" carbs. I was taking issue with no. I won't bother you again.
No, it was MCRed who originally said low/no carbs. I was pretty clear that you get some carbs with your food no matter how hard your try to avoid it. What I said is that it's generally accepted that you need less than 30g carbs/day to be in nutritional ketosis state and it's perfectly sustainable.
And while I find close-to-zero (if you want to be 100% technically correct) carbs diets too restrictive for my own taste, people are not exactly dropping dead from them either:
https://en.wikipedia.org/wiki/No-carbohydrate_diet
https://www.reddit.com/r/zerocarb/
And while I find close-to-zero (if you want to be 100% technically correct) carbs diets too restrictive for my own taste, people are not exactly dropping dead from them either:
https://en.wikipedia.org/wiki/No-carbohydrate_diet
https://www.reddit.com/r/zerocarb/
Have you seen a change in your cholesterol numbers? When I did the low carb high fat diet, my numbers went from marginal, to exceptionally good.
Same here, just got labs done a few weeks ago and my cholesterol results were great, which surprised me.
Come join us in /r/keto on Reddit!
I've been thinking of going LCHF for my T1D too: https://www.youtube.com/watch?v=TR8rc_AF6XU
I've been on a low carb - keto diet for over a year. I didn't do it to lose weight, since I'm already underweight if you care about BMI. I did it for general health reasons. It's been pretty great. I feel that I can eat as much as I want and not lose or gain weight. I don't think I am actually eating any more calories - I just feel fuller faster. Within the first month or so I got a lot more muscle definition despite not going to the gym (I did start frequenting the gym later, though). A lot of it had to do with not having much fat in the first place, but it was still a nice benefit.
I think the biggest thing I noticed is my knees stopped hurting. I have bad knees and it got to the point where I couldn't walk down stairs or bend down to tie my shoes without knee pain. In winter I'd wake up at night with my knees throbbing until I "cracked" them. After a couple of weeks in keto I could bend down and do anything else without pain. After I started going to the gym I was careful with squats for this reason, but soon realized that I can squat heavy and not worry (I'm still cautious, though). The times I've fallen off the wagon the knee pain came back. Now, this is likely just some placebo effect and I know of no science backing this up, but if it works I'm happy .
I think the biggest thing I noticed is my knees stopped hurting. I have bad knees and it got to the point where I couldn't walk down stairs or bend down to tie my shoes without knee pain. In winter I'd wake up at night with my knees throbbing until I "cracked" them. After a couple of weeks in keto I could bend down and do anything else without pain. After I started going to the gym I was careful with squats for this reason, but soon realized that I can squat heavy and not worry (I'm still cautious, though). The times I've fallen off the wagon the knee pain came back. Now, this is likely just some placebo effect and I know of no science backing this up, but if it works I'm happy .
For those looking for more, here's a quantified (including bloodwork) look by a biohacker who's been on a high-fat low-carb diet for 1.5 years: http://www.quantifiedbob.com/2014/09/bulletproof-diet-interm...
TL;DR: invest in fatty foods.
Or perhaps re-engineer a food that is already popular in the marketplace with high amounts of good fats in it. Re-market it and you've got a new business.
More like: naturally fatty foods - good, trans-fatty foods bad.
To be specific, there's a range. Medium chain triglycerides are the best and can aid with weightless. Coconut oil and, low and behold, butter has good amounts of this. You can also buy it in pure form from amazon. Transfats: you might aswell just eat high carb if you're consuming these.
Interesting, MCTs are saturated fats.
Also, beware of cooking with oils that have a low smoke point - smoking oil means free radicals, which are no good.
Interesting, MCTs are saturated fats.
Also, beware of cooking with oils that have a low smoke point - smoking oil means free radicals, which are no good.
-Many people do not tolerate high fat diets well. For them such diets are not an option.
-A low carb high fat diet is pretty suboptimal for athletes. Many proponents of low carb diets attempt to mitigate this by having athletes eat carbs only around training sessions. The problem with this is it greatly ignores the science showing carbohydrates' usefulness in the recovery process, specifically in building and maintaining muscle mass. It's important to move out of a mindset of "good vs bad" food and into one of goal oriented eating. If you are an athlete and you are eating very low carbs, you should probably reevaluate. If you are not an athlete and are eating significant amounts of carbs, you should probably reevaluate. Putting jet fuel into a car is not a good idea, but the inverse is true as well.
-There is not science showing high fat diets perform any differently than high carb diets when calories are equalized for the purpose of weight loss. High fat is a compliance hack, allowing some people to more comfortably consume fewer calories than they do on a high carb diet. Many people talk about insulin spikes etc., when talking about high carb. That's kind a red herring: insulin spikes happen with significant amounts of protein as well, and they really aren't a bad thing.
-Cutting out carbs usually leads to an initial 5lbs-ish drop in water weight, which makes people look less bloated pretty quickly, provided they were coming from a poor diet in the first place.