Low Carbs Diets Are NOT Better For Fat Loss

Low Carbs Diets Are NOT Better For Fat Loss

November 5, 2019 56 By William Morgan


yep it’s a pretty bold title study
proves that low-carb diets on better for
fat loss this debate is all the craze
right now people are going back and
forth collars make you fat no they don’t
so let’s turn to the evidence instead of
what we feel is right okay
because facts don’t really care about
your feelings so listen the truth is
that low-carb diets work of course they
work any diet works when you’re in a
calorie deficit now for those of you who
are gonna get super angry in the
comments section
hear me out right listen to what I have
to say and maybe this will change your
mind be open-minded to the evidence
right I’m not trying to push a specific
diet right I don’t have a program that
I’m selling one specific diet low carb
or high fat so don’t think that I have
an inherent bias so the reason why many
experts in a lot of people say that low
carb is better for fat loss is because
of something called the carbohydrate
insulin hypothesis and basically what
this hypothesis postulates is that when
you eat carbohydrates your body is gonna
secrete more insulin from your pancreas
to deal with the sugar that’s coming in
right but that’s insulins role to take
sugar from the food and circulate it
around so the the idea is that when
you’re eating a lot of carbohydrates
then your insulin is going to be super
super high and something insulin does is
inhibit fat lipolysis the release of
that so the idea is because
carbohydrates spike insulin if you’re
eating carbohydrates that means that
insulin is always gonna be spiked and
you’re not going to be able to shed the
pounds shed the fat right and get ripped
so logically this would mean that if you
cut out carbohydrates you’re keeping
your insulin levels low and because
you’re keeping your insulin levels low
that’s going to increase fat loss now
this sounds good in theory and it’s
extremely true that insulin is going to
inhibit fat loss but what’s not true is
that if you take a diet which is
relatively high in carbohydrates and you
compare it to a kid a genetic diet which
is under 5% carbon
rates and you say that if calories are
controlled for the amount of energy of
food that you’re taking in if that’s
controlled full and also a protein as
controlled for which I’ll explain in a
second why it’s important to have
protein controlled for the problem is
when people say that this is gonna cause
a different result and that fat loss is
going to be increased in the low-carb
diet and that’s simply not true when we
turn to the best evidence now you can
explain all the mechanisms as much as
you want and you can go in-depth about
why insulin is going to increase fat
loss when it’s lower than all of this
but when we look at the best studies
comparing a ketogenic diet to a standard
American diet relatively high in carbs
we control calories we control protein
the results aren’t so good for the
people pushing the low-carb diet being
superior for fat loss I’m actually have
one of these studies I was taking over
for weeks yes that’s a relatively short
period of time that is a limitation of
the study but it was taken over a period
of four weeks one group were doing the
Kido genic diet one group were doing a
standard American relatively high carb
diet protein was controlled for that’s
important for protein to be controlled
for because protein increases your
metabolism it’s the most thermogenic
heat producing food that you can consume
right so protein is controlled for
calories it can can control for
everything is controlled for it’s a
metabolic reward trial rights state of
the art it doesn’t get better than this
right so that’s important to understand
as well takes a lot of money to do this
and it’s probably the best no one you
know one of the best service we have on
the specific question and the results
showed that Lokar people lost more
weight for the first few weeks right
there at the end of the four weeks both
the low-carb kido genic and the standard
american relatively high carb diet group
had lost exactly 1.1 pounds of fat so
it’s not that low-carb lost more fat as
opposed to weight and and the high carb
lost more weight but they lost more
muscle no both groups lost the exact
amount of the exact same amount of fat
despite the low carb group having much
much lower insulin levels so clearly
insulin is not playing a role
in fat loss when calories and protein
are controlled for now why did I just
say that the low-carb group lost more
weight in the beginning
well this reason is the exact reason why
people are under the impression in
general about low-carb diets are better
for fat loss because when you drop your
carbs automatically glycogen sugar
stored in in your muscles water you drop
a lot of weight from losing that because
you drop carbohydrates so within a week
people who cut out their carbohydrates
will lose weight drastically and you
know that’s fine that’s that’s okay but
it doesn’t necessarily mean because
that’s happening because you’re losing
weight on the scale that dropping carbs
is superior yes it would be superior if
you need to drop weight classes for a
boxing match in a few days and you drop
your carbs that’s a perfectly reasonable
argument but just because your weight is
dropping it doesn’t mean it’s actually
due to fat dropping off your body
because of insulin levels being lowered
the truth is that yes the low-carb
ketogenic group lost more weight in the
beginning because of this water loss
because of this kalaiy kijun loss but
then by the end of the four weeks fat
loss was exactly the same now as always
the study is gonna be in the description
so you can go and check that out
you also have to consider the fact of
adherence and also the symbolic nasaw of
low carb diets low carb diets known for
fat loss right people just know that you
drop your carbs you lose fat easily well
so they think so because that’s the case
people are going to be under the
impression that the low-carb diet are
undertaking chalo genic diet is going to
be superior for fat loss and therefore
they’re going to adhere to it longer or
the fact that it’s working quickly
because of that initial weight loss and
therefore they’re going to adhere to it
for longer so because of all these
factors this may result in an easier
time for somebody who’s doing a caloric
a low-carb diet to stay in a caloric
deficit and a caloric deficit is the
true determiner of whether you’re losing
fat it’s not dropping carbs so for this
reason a lot of people find great
success on a low-carb diet now a
ketogenic diet has also been shown in
some and some questionable studies
although they’re getting better that
ketosis that state of burning fuel fat
for fuel can reduce your appetite so
it’s not ketosis which is burning more
fat and enabling you to lose more fat
than a high carb person it’s the fact
that that plane is so loud it’s the fact
that ketosis may decrease your appetite
and therefore allow you to be in a
caloric deficit on a consistent basis
much quicker also just a low carb diet
not just ketosis low carb diets tend to
be higher in protein more protein
decreases your appetite therefore a
low-carb diet may decrease your appetite
and help you be in a caloric deficit
easier which will enable you to lose fat
do you see what I’m getting at here it’s
about the caloric deficit as simplistic
as that is and as much as people hate to
admit that that is what the bulk of the
good evidence but not evidence of the
good evidence has shown that it’s not
about meal timing is not about dropping
your carbs it’s not about bla bla bla
bla bla it’s about a caloric deficit and
more importantly what makes it easiest
for you as an individual to stay in that
caloric deficit that’s the key here
so no low carb diets are not gonna be
superior for fat loss but for certain
people they are gonna make it easier to
stay in a calorie deficit so choose what
works for you and please ignore the
people that are saying that you need to
drop your carbs it can have some
positive effects but it is not necessary
to get ripped okay so thanks for
listening to the video I know this one
dragged on for a bit but there is a lot
to say on the subject so before you go
please make sure to click in the link in
the description and check out the rip
dude program it’s an incredible program
that’s getting people results and it’s
gonna get you results if you commit to
it and follow the principles outlined in
it you can check out what you’re gonna
get by clicking on that link in the
description so until next time guys
thank you so much for tuning in and I’ll
see you guys in the next video alright
peace out dudes