If obesity and life style diseases are a global concern, then what makes you fat is also a serious concern.
The traditional concept was that inclusion of fats in diet is detrimental to maintain healthy body weight but modern research is opposing the idea. Fat is not the reasons of being overweight until it is paired wrong.
According to the latest survey and research, it is proven that neither the fats nor the carbs alone can really make you fat. But what is unhealthy is the pairing of carb and fat. It is now medically proven that when carbs and fats are paired with each other, there is a potential risk of generating unwanted fats for your body. But what was the survey about?
In a study of 16 men (9 slim humans and 7 obese individuals), subjects were fed a strict diet offering 150% of caloric requirements (which was designed for gaining weight). The extra 50% of calories came from either carbohydrate or fats for 14 days at a time. Subjects completed both the diets in a crossover scheme.
Researchers observed that both carbohydrate and fat overfeeding subjects have experienced identical increases in body weight, fat mass, as well as lean mass. These increases did not differ between the lean and obese subjects either.¹
Another similar overfeeding study of 20 lean men also observed no differences in the increase of total weight or fat mass gained after 21 days of weight gain diet².
So want makes you fat?
This is a controversial point and the triggers may not be the same for all. Modern nutritionists believe that carbohydrate intake drives obesity because it can raise the hormone insulin in human body. Insulin is said to block the process of releasing release of fat in body and it also drives additional fat storage.
So we can safely conclude that fat is not that responsible for unwanted fat accumulation in our body! Alternatively, when fat is paired with carbs, it has the tendency to introduce the overweight problem in your body.
As these fat cells grows and insulin hormone tend to lose its sensitivity, a hazardous quotient of elevated blood sugar and fat levels surfaced up, inducing the risk for diabetes type-2 and high level cholesterol.
What’s even more insightful is the fact that the ketogenic diet, which is high in protein and fats, but extremely low in carbs, is recently identified for promoting natural weight loss and finally leading toward improved health, far over the “approved diets” by health freaks all across the world.
Switching to the low carb diet did cause an initial sharp decrease in total weight loss, but this was due to the drop in water weight that accompanies carb restriction³.
Low-Carb Weight Loss
Following a low-carb diet alone won’t necessarily help you shed pounds. While many low-carb diets claim to help you in losing weight, a scientific study published in 2012 in “Physiology and Behavior” has suggested that low-carb diets can work for successful and negative impact less weight loss if paired with high-protein intakes, calorie restriction. Good fats like #grassfedghee works as a filler food in the diet scheme and helps in calorie restriction.
One reason for this conclusion is that protein can boost satiety more than carbs, and it helps in burning extra calories while saturated fats in diet works for calorie restriction— according to a review published in 2008 in “The American Journal of Clinical Nutrition.” Ketogenic diet is one of the examples of low carb weight loss diet. Here good fats are always welcome, where dieters can use grass fed ghee for having good fats in their food plan.
The weight loss scheme on low-carb diets
Low-carb diets have been counted as popular and authentic for natural weight loss for more than two decades now, but the research behind their effectiveness is still ongoing, and more studies are coming out at a regular basis.
Here some of the fundamental highlights are narrated about what science has explored so far:
Low-carb diets will not help you in losing weight in the long term. “The mark suggests that low-carb diets, like many other restrictive diet plans, are usually operative in the first six months for abrupt weight loss, but it benefits may disperse in the long term because of snags with compliance,” says one of the Keto diet researchers.
To get fat-burning physiological changes, you need to keep your carbohydrate intake exceedingly low (only 20 to 50 grams/ day). This is hard to achieve or maintain and runs the risk of limiting important nutrients, phytochemicals, and fiber in your diet. But with good amount of protein and good fats in diet plan the problem can be managed successfully.
When you reduce carbs, you have to replace those calories with something, so protein and saturated fat intake tend to go up. Higher-saturated fat diets have proven harmful health effects. By combo of low card, high protein with good fats in diet can work perfectly for you!
On the other side, many research connects high-unprocessed-carb, high-fiber diets (like vegetarian and vegan eating habits), and good fats like grass fed ghee to get favorable long-term health benefits.
How to pair carbs and fats?
Now the quandary is how should you incorporate carbs and fats in your diet? “Rather than focusing on one specific dietary component like -carbohydrates, a better strategy would be to aim for a healthy overall dietary pattern,” says Rujuta Diwekar, the famous dietician from India.
According to her, a healthy weight loss diet would be a diet that can emphasizes higher amounts of whole fruits and vegetables, whole grains, healthy fats (grass feed ghee/butter), and healthy proteins (nuts, legumes, eggs, seafood, as well as poultry) — while restricting bad carbs (such as refined grains and added sugars), red and processed meat, sodium based foods, salt intake, saturated fats like vegetable oil, and trans fats, etc.
“Incorporating this healthy dietary pattern with sufficient daily physical activity, and adequate rest you can have the best chance for continuing a healthy body weight while staying away from the risk of life style diseases,” opines Rujuta…
But a low carb diet works for me?
It is globally accepted now that carbs are perhaps the worst food items that add for your waistline than any other food nutrient. According to research, if low carb and high carb diets are matched for calories, there is hardly any difference is found to body fat change. However, your total caloric intake has to be restricted!
This is applicable for all the past and present populaces that prospered on high carb eating patterns.
Yes, we can’t keep carb-laden junk foods and off the hook. These products are generally low in nutrients and cannot be included in a healthy diet plan. They are certainly the biggest contributors to extra calories, and therefore one of the main drivers of obesity and related health problems. Fats r no fats, these foods should be considered a big taboo in your low-carb diet plan.
Low carb, good fat in restrictive quality and healthy protein intake integrated diet can work perfectly for your body weight loss with its unique nuances.
Disadvantages of high carb low fat diet.
Now there may be a quandary that what is bad in high carb and low fat diet? Why carb intake has to be badly restricted?
It’s vital to realize that we’re not trimming fat because fat in diet is essentially bad. There’s unconditionally nothing wrong with this macro-nutrient; it’s important to form a balanced and healthy diet, and generally out body uses three metabolic pathways (Phosphagen, anaerobic, aerobic) regardless our main training modality. You need some fat for fuel too.
We try to reduce fat, we try to have quality fats because fat is calorically dense, and good fat intake will increase harmful cholesterol. High carb and low fat combo is a risky diet plan as there is high chance of overeating and inducing more than required calorie count in diet.
Now the definition of “low” fat may vary from one person to another and on their personal goal of weight loss, but usually a diet is considered a low-fat plan if you’re accumulating 20% or less of your total calories from this macronutrient.
The advantages of a low carb diet
Modern research has pointed out multiple advantages of following a low carb diet. These are as follows:
Natural weigh loss of body: The low carb diet is highly effective for losing body weight. When you eat a considerable quantity of carbs, these gets converted to glucose. Blood glucose acts as the most convenient source of energy for your body. With a high-carb diet, the excess glucose gets deposited as glycogen in liver and muscle cells.
In case of a low carb diet, the supply of glucose in blood gets controlled. Then body can no longer get the required energy easily from the blood glucose. Then it breaks down the stored fats in your body to get the necessary energy. This results in natural weight loss.
Hunger control: Low carb diet helps in achieving wonderful calorie management by imposing appetite loss. The benefit is that you need not deliberately count the calorie count. In low carb you can eat certain types of foods like lean protein and good fats in moderation. Protein takes care of building lean mass of your body and good fats like grass fed ghee acts as a filler food and it controls hunger pang.
The result is enjoying restriction on your appetite despite eating less.
High thermic effect: Low carb diet contributes to weight loss by implementing a high thermic effect. Instead of simply counting the calories, if you design a low carb diet where most of your calories are derived from protein instead of carbs, this will create a high thermic effect, which will help you to lose weight faster in comparison to a diet where you keep on counting calories.
According to a study published in British Journal of Nutrition in 2005, weight loss statistics of two groups of subjects were measured over 4 weeks between very low calorie diet and six months of maintenance diets. It was seen that the group followed a low-carb high-protein diet have lost more weight compared to the other group that had consumed equal amount of calories but with a higher proportion of carbs.
Good way to control blood sugar: A low carb diet helps in controlling blood sugar. Metabolism of carbs usually leads to the formation of glucose which upsurges the level of blood sugar. So, a low carb diet supplies not as much of blood sugar. People at higher risk of diabetes type II will enjoy lower blood sugar count if they follow a low carb diet.
Blood pressure stays regulated: Low carb diet helps in regulating blood pressure. In a study by Yancy et al in 2009, it was observed that low carb diet helps in maintaining low blood pressure.
Ensures good control over serum triglyceride in blood: Low-carb diet acts as highly effective in reducing serum triglyceride count in the blood. This was proven in a 2005 study by Wood. Lower triglyceride count reduces risk of cardio disease, obesity, insulin resistance, and diabetes.
Reduced risk of cardiovascular disease: Low carb diet can help in the reduction of C-reactive protein in blood. CRP is a recognized marker of inflammation and is linked with high risk of cardiovascular disease.
Some good fats you can add in your Keto diet Plan
Some easy targets to Keto diet plans to follow are:
- Moderate low-carb– 100g total carbs or below/ day
- Low-carb– 50g net carbs/day
- Keto– 20g net carbs/day, or lesser than this quantity.
All fats are not countable as good fats. Some of the good fats, which you can safely incorporate in your ketogenic diet plan are mentioned here.
- Grass fed cow ghee/butter with moderation.
- Flax seeds.
- Chia Seeds.
- Coconuts and unrefined coconut oil.
- Full fat yogurt.
- Fatty fish.
- Whole eggs.
Fat is not that fattening if is it is a quality fat and if it can be consumed in moderation. However combo of fat and carbohydrate is not a healthy option for the people planning to shed unwanted body weight.