You should read Like Junk Science on the Climate, Saturated-Fat Fearmongering Has Been Exposed as Baseless May 07, 2014.Also read There's politics all through the diet industry, and selling medicine is where their profit lies.
Original Research | 2 September 2014
Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial
Lydia A. Bazzano, MD, PhD, MPH*; Tian Hu, MD, MS*; Kristi Reynolds, PhD; Lu Yao, MD, MS; Calynn Bunol, MS, RD, LDN; Yanxi Liu, MS; Chung-Shiuan Chen, MS; Michael J. Klag, MD, MPH; Paul K. Whelton, MD, MSc, MB; and Jiang He, MD, PhD
Ann Intern Med. 2014;161(5):309-318. doi:10.7326/M14-0180
Background: Low-carbohydrate diets are popular for weight loss, but their cardiovascular effects have not been well-studied, particularly in diverse populations. Objective: To examine the effects of a low-carbohydrate diet compared with a low-fat diet on body weight and cardiovascular risk factors.
Design: A randomized, parallel-group trial.
(ClinicalTrials.gov: NCT00609271)
Setting: A large academic medical center.
Participants: 148 men and women without clinical cardiovascular disease and diabetes.
Intervention: A low-carbohydrate (<40 g/d) or low-fat (<30% of daily energy intake from total fat [<7% saturated fat]) diet. Both groups received dietary counseling at regular intervals throughout the trial.
Measurements: Data on weight, cardiovascular risk factors, and dietary composition were collected at 0, 3, 6, and 12 months.
Results: Sixty participants (82%) in the low-fat group and 59 (79%) in the low-carbohydrate group completed the intervention. At 12 months, participants on the low-carbohydrate diet had greater decreases in weight (mean difference in change, −3.5 kg [95% CI, −5.6 to −1.4 kg]; P = 0.002), fat mass (mean difference in change, −1.5% [CI, −2.6% to −0.4%]; P = 0.011), ratio of total–high-density lipoprotein (HDL) cholesterol (mean difference in change, −0.44 [CI, −0.71 to −0.16]; P = 0.002), and triglyceride level (mean difference in change, −0.16 mmol/L [−14.1 mg/dL] [CI, −0.31 to −0.01 mmol/L {−27.4 to −0.8 mg/dL}]; P = 0.038) and greater increases in HDL cholesterol level (mean difference in change, 0.18 mmol/L [7.0 mg/dL] [CI, 0.08 to 0.28 mmol/L {3.0 to 11.0 mg/dL}]; P < 0.001) than those on the low-fat diet.
Limitation: Lack of clinical cardiovascular disease end points.
Conclusion: The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.
Primary Funding Source: National Institutes of Health.
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Processed sugars are the enemy.
We were designed to eat stuff that walked on the ground, or came out of the ground/water.
Rendering, processing, concentrating were not on the original menu.
Another shining example how we should turn our lives over to the experts in academia...
Wait...
I don’t understand. The government said that fat made us fat, they drew up that food pyramid thingy to solve everything, and it worked every bit as well as most of their solutions. We need to eat 875 servings of grains every day, and burn it off with 29 hours of daily cardio. Let’s Move!
Don’t they already know this? It’s called “The Atkins Diet”.
Two groups of people have had a disproportionate impact on health policy for the last 50 years: Runners and vegetarians. Particularly vegetarians. The entire “fat makes you fat” lie was to stop you from eating meat. It’s that simple. Fat intake has gone down, obesity has gone up. When do we get to tar and feather them?
They settled on a water with cooked vegetables with added meat "flavoring." They actually made a low-fat soup which was designed to make the inmates' minds dull to where they were ambivalent to what was happening around them.
Depending on the amount of fat in the soup they knew how long it would take to starve a person to death. One month, two months, six months - they had it all worked out.
Yeah, the Nazi doctors invented the very first "low-fat" diet.
You should read Like Junk Science on the Climate, Saturated-Fat Fearmongering Has Been Exposed as Baseless May 07, 2014.So. What other ‘health facts’ have we been assured are true are in fact not true?
This is a Brand NEW study.
Cholesterol : Dietary guidelines are wrong on saturated fats, claims cardiovascular researcher
http://www.foodnavigator.com/Science-Nutrition/Dietary-guidelines-are-wrong-on-saturated-fats-claims-cardiovascular-researcher
SHOCKING TRUTH ABOUT SATURATED FAT! Butter is good for you!
http://time.com/2861540/fat-and-carbs-diet-guidelines/
I do great on the typical type 2 diabetic diet sans the high sugar fruits. Being allergic to the drugs had a lot to do with changing how I eat.
But I never bought into the fat issue. When you put your body in starvation mode, it shuts down the burning of calories. Balance is a better way to go with an occasional treats. Man has always been a MEAT eater first and foremost, grains were the last thing we learned to eat, and it took cooking them to do that.
Those with digestive disorders are a different lot of patients. Just as those with food allergies are. I have to keep reminding my PCP that I won’t take Fish Oil it is made from sea food, and I am allergic to it.
How could the low carb group lose ONLY 3.5 kg (7.7#) in 12 months? Should be able to do that in under one month.
Bkmk. Thanks for posting this.
I just finished up the low carb diet, several months. I lost a bunch of weight. I feel good. I now only eat gluten when it involves beer. I’m going in to my doc’s office today and he wants me on statins. I tried that before and had my chest get tight and my pulse race. My cholesterol is not perfect but my blood pressure is way down.
Scarsdale Diet. Low fat, low carbs, high protein. Works well for me, though you do have to up your intake of carbs if your mind starts to slow down.
Importantly, the *reason* a low carb, high protein and fat diet works is because it rapidly changes the intestinal flora. Some suggestions are that it changes the flora faster than any other diet. Here are some of the variables.
A lot of weight gain and health problems are attributable to an overgrowth of internal yeast, specifically of the type Candida albicans, called Candidiasis (which can take several forms). This excess yeast produces a multitude (about 180 known) of poisons and can cause many health problems.
http://en.wikipedia.org/wiki/Candida_albicans
http://en.wikipedia.org/wiki/Candidiasis
The yeast feeds primarily on refined carbs and sugars, as well as alcohol and foods digested by a major phylum of intestinal flora called Firmicutes. A low carb diet starves the yeast, reducing its numbers.
http://en.wikipedia.org/wiki/Firmicutes
Firmicutes digest a wide variety of foods quite efficiently, releasing a lot of nutrients to be absorbed by the body, and are one of the two largest groups of bacteria in the digestive tract. They exist in a balance with another very large phylum of bacteria, called Bacteroidetes, which do not digest food as well, so provide less nutrition to the body.
http://en.wikipedia.org/wiki/Bacteroidetes
Importantly, it has been discovered that if the balance of the two is tilted towards Firmicutes, animals and people gain weight. If it is tilted towards Bacteroidetes, animals and people lose weight. And a low carb diet shifts the balance in favor of Bacteroidetes; importantly, the more Bacteroidetes, the fast the weight loss.
There are also two other major phyla in the intestines, but their effect on weight gain or loss, if any, is not yet known.
Other variables include an entire genus of bacteria of another phylum, called Enterobacter, that are singularly associated with weight gain. In very obese people, it can take over as much as 1/3rd of the intestinal flora, displacing the other 30-40 dominant bacterial types.
http://en.wikipedia.org/wiki/Enterobacter
In addition, there are some 26 species of bacteria in the gut associated with weight gain, proportional to their abundance.
One of the common cold viruses that infect humans is called Adenovirus. It has some 52 species that infect people, and one of them, Adenovirus serotype 36, is associated with weight gain. Oddly enough, even when it is no longer active in the body, the bits and pieces of the dead virus still cause weight gain.
http://en.wikipedia.org/wiki/Adenovirus_serotype_36
Avoid white food in general, sugar, white flour, refined rice, potatoes and white pasta. Limit dairy but a bit is certainly okay. Eggs, meat, fruits and vegetables are great as are whole grains. I seems to me that, in terms of calories, 40% fruits and veggies, 40% whole grains and 20% meat, eggs and dairy can’t be far from ideal.
One other point. We are all unique. I cannot easily digest pork products; they create a gastric situation best not discussed in polite company. Others might react the same way to fish, wheat, eggs, milk or any other basic food. It’s critical to listen to what your body is telling you and not get used to swallowing antacids or some other over-the-counter product with each meal. I am convinced there is no one-size-fits-all diet out there.
A casual observation about diets. If you follow Atkins, Mediterranean, Nutritarian, low sodium, low cholesterol or even vegetarian (if you actually eat vegetables), look at what is in your cart. Invariably, you are eating more fresh, unprocessed foods on all of these diets. Not exclusively of course, but a much higher percentage is fresh whole food. Highly processed foods are just bad for you.
It is my opinion that dramatically reducing processed foods is why all of the above diets will eventually get you off meds for metabolic disorders. Follow one that suites your taste, focus on fresh whole foods and eat ~500 calories per meal - unless you are hitting the gym hard - and you will lose weight and get off the pills.
you must ask yourself why man has consumed red meat for thousands of years yet only in the last say 75 have we seen the rise in cardiovascular disease and diabetes. Its because of processed manufactured “food” loaded with carbs to make them palatable.
Carbs=sugar=spiking blood sugar=insulin abuse. At some point your body says look... you really need to spike me to get me to make insulin with all those carbs.
The low fat high carb diet that the media and medical community pushed on us is what is killing us.
RDA says 300 carbs is what you should eat. Yeah, if you want to kill yourself.... If your already healthy and are at a good weight eat up to 80 grams of carbs a day. if you need to lose weight keep it around 50 or less.
Here is the paleo twist. Stick to all the meat cheese and vegetables you want and you won't even have to count the carbs. (paleo people debate the cheese) Try to stick to organic meats and grass fed dairy but even if you don't its still 1000s of times better sticking to whole food. EAT all the eggs you want.
If it looks like it was made in a factory don't eat it.... or eat very little of it.
I eat all the fatty meats, cheese and veggies I want. I am 5'7 118 lbs and I do not exercise.
I know of a great website for a guide. If you want it pm me. It might be inappropriate to post such a website. The best part is they don't try to sell you anything.
Saturated fat and cholesterol have been unfairly demonized.... Probably to get people to take up another unhealthy lifestyle known as vegan or vegetarian. My guess, the animal rights people and the global warming people.
Calorie breakdown.
I do 50ish% fat 30ish% protein less than 20ish% carbs
Um.... NYT??
You’re four years behind the times. Catch up. Low carb is good but now science has come beyond low carb as we turn to our gut bugs, who are our immune system and need resistant starch. Resistant starch is essential, thus carbs are also essential.
More important than macronutrients are what you actually eat. Many vegetables are better cooked. Natural carbs like tubers are great for you, yes, even white potatoes. Avoid processed foods, and choose gluten free grains. Cooked, cooled white rice is a treat for your immune system.
You are so far behind the nutritional curve, NYT.