Low Carb Diet vs. Low Fat Diet, which is better for slimming
Better to follow a low carb diet or a low fat diet? What are the advantages and disadvantages of both?
Let’s find out in this technical article.
Welcome to the twenty-first century, to you all, veterans of the iron and not, novices, overweight people and women seeking a physical redemption; soon the time comes for you to compare yourself with having to lower the percentage of fat mass, preserving the lean mass. But since you are in the twenty-first century you have various choices to follow the path of ascent to the Olympus of physical and muscular quality, many more choices of the past, when the carbohydrate cutting was first and foremost a methodology not only accepted, but it was of a real must.
The vast field of possible diets would present itself today more or less like this:
Low Carb Diets:
- paleolithic diet
- Diet Psmf (Protein sparing modified fast)
- Warrior diet
- Fast Intermitting
- Zone diet
- Ancestral diet
- ABCDE diet
Low fat diets:
- Mediterranean diet
- Natural Peaking
Diets in Macros:
- If it fits your Macros (Flexible)
Other Diets :
- Scarsdale diet
- Blood type diet
- Vegan diet
- Fruariana diet
Surely there are some omitted, the diets that have emerged in recent years are among the most disparate, some even absurd and lacking logical and scientific criteria.
It seems pretty clear early on that one question that comes bully in the minds of those who must not only lose weight but to chase the dream of a perfect body, with great muscle quality and the lowest percentage of body fat as possible, is the following: that road to go, which of the three macronutrients should I cut in a preponderant way?
Even if there are diets that are not based on the clean cut of one of the three macros, none in any case keeps the shares unchanged as in a normal caloric regime … even a moment, not even a normocaloric will have the three perfectly balanced macros! Combined with all this the fact that you train at the gym and you have been heavily influenced by the concept of protein untouchability and you will find yourself more or less the next question:better to cut the carbs or the fats?
Years ago, towards the end of the 70s, it was realized that a new modern evil was gripping American society: supercharging and overweight. In 1977 the Senate Select Committee on Nutrition and Human Needs, led by Senator George McGovern, 1 ) drew up guidelines following a preliminary survey on health parameters and the clinical case studies of a large sample of patients the finger against out-of-scale triglycerides, unfavorable LDL ratio on HDL, innumerable cases of atherosclerosis and related diseases with blood occlusion due to thrombotic plaques. The culprits were them: fats and cholesterol. The guidelines were a direct consequence: to cut fats from the diet to purify the body. Said fact, began to be marketed a flood of light products with low fat for all the 80s, with pounding advertising, some we also remember we were born in that decade: the famous Kaori who ate the Philadelphia light because she wanted to be a model .
Thus came coca cola light, low-fat yogurt, low-fat milk, and hundreds of other products. For the last 90s and early 2000s, the training gurus and the scientists who set up the clinical trials found themselves willingly or involuntarily to dismantle the simplistic conclusions of the 77 committee: lowering the fat in the diet not only did not improve the profile of fats in the blood, but practically any markers considered reliable for the health of a patient until then ( 2 ) worsened .
It was understood that despite the fat had been completely eliminated, in the normal diets of ordinary people abounded carbohydrates and in an alarming way the simple sugars with high glycemic index . The fructosethen, a medium-natured carbohydrate from mother nature in fruit, but stupidly packaged at massive doses in soft drinks and sweets in the form of sweet corn syrup by modern man, had obscure fattening properties, simply was able to destroy the metabolism it consumed high doses. Many gurus published books on the issue, and many agreed on a focal point: to reduce carbohydrates and possibly to zero sugar. Some then advised not to take calories into consideration, others to raise proteins and fats, others to raise only fats or just proteins …
The detractors of the newly born Low Carb diets pointed at such an extreme approach, and at the answer of what should be lowered at the end they answered as in 77, but more diplomatically, or with hybrid systems: limit the excessive consumption of saturated fats , raising the polyunsaturated and monounsaturated fats, and limiting the supply of sugars. Take calories into account. The great war of thought was born: Low Fat diet versus Low Carb diet .
Whether you are athletes of resistance or power, whether you are aspiring like that and you are coming out of a long period of sedentariness, whether you are young or old, you all have one thing in common: you want to lose body fat, this war of thought interests you first person. The thing that today many industry insiders find really positive is that more and more people are able to understand how to get off BF does not necessarily mean losing weight. In 2016 we can all be satisfied that a large number of people have fully understood this concept. But today we have understood many more things. All the diets that have come out in the last 30 years have brought new concepts to try and each of them in its own way to demonstrated that something that was deemed impossible was possible: just think of the concept of catabolism and the Intermitting Fast diet. 2016 also means a profound improvement in applied statistical knowledge and theoretical level, both in the field of molecular microbiology applied to genetics, and in endocrinology, which eventually met halfway, where before there was a huge gap (e here I refer to the extraordinary discoveries in the field of autocrine and paracrine messengers). In 1994 theleptin : someone shouts at the possibility of creating an anti-obesity vaccine. In 2004 the ghrelin and the obestatin are discovered , an isoform produced by splicing of the messenger rna. In the field of post-training messengers, various somatomedins (IGF, MGF, etc.) are isolated and then reproduced. All this to say that we have come a long way in 30 years.
However, this article wants to draw conclusions, without wanting to be a treaty of endocrinology, starting not from the theoretical premises, but observing the consequences of some food choices in the field. Anticipiate immediately a concept: there is no “best” word on the Low Carb diet vs. Low Fat diet. There are simply advantages and disadvantages. We try to see them together.
Why choose a Low Fat diet
Over the years we have passed from sentences like this: ” Carbohydrates are not necessary for the human body, only proteins are. We must force the human body to burn fat reserves by forcing it to ketosis. Proteins prevent catabolism and stimulate growth signals “to phrases like these:” fats burn to the fire of carbohydrates, the human body works badly with only ketone bodies, especially the brain, the anti-catabolic properties of proteins in a low-calorie regime are little less than a fairy tale“.
Those who train in sports of power and speed can not do without carbohydrates below a certain threshold without them not beginning to undermine the athletic performance in a visible way: it pushes less, less speed and even less force. All this leads to an indirect catabolism, given by the lack of a stimulus equal to the period of normocalorica, rather than the lack of substrates. Then? So why give up the fuel that gives more efficiency to the muscles in terms of performance and creates the best intramuscular hydration. The carbohydrate-rich diet allows you not to scale your weight at the gym and not let yourself be left behind on the tartan track. It gives you a unique fullness and muscular turgidity. According to some studies ( 3 ), lelow fat diets would decrease the rating of descent of the triiodiotironina , in this they would retain a key advantage compared to low carb diets, which would put the hand brake on your thyroid causing the results to stagnate. Indeed, with methods in which the calories do not remain constant, but are organized into gradual ascent patterns and periods of clean cut, they would even increase the basal metabolism, putting the turbo to your thyroid. In short, we are not talking about the raw crude Low Fat diets, we are talking about a very advanced tuning that takes into account the findings on leptin. Athletes who undergo today at Low Fat increase the calories of their basal metabolic rate and also increase their appetite.Triiodiothyronine inhibits the production of leptin, the hormone that causes satiety : the person will have an increased appetite. Not only that: fats also stimulate the production of leptin, eliminating them or almost from the diet the body will rarely see leptin and will begin to develop a sensitivity to it. So even the little leptin that will be produced will be consumed voraciously always leaving the metabolically very active body. Indeed some important research ( 4) have pointed out that the lack of leptin in obese organisms is a rather rare cause, given by genetic defect: in most cases in these subjects leptin there is plenty of it, but it is not seen because the physicist has developed a resistance to it . In practice it is the same mechanism that occurs in type 2 diabetes mellitus or in prediabetic syndromes with insulin resistance. Another great advantage of having good sensitivity to leptin is the activation of brown adipocytes: they burn fat without reloading ATP, as they are designed with a cytochrome decoupled in the proton pump, they are therefore not able to recharge Nad and Fad but they waste energy bonding chemistry in simple heat. The brown adipocytes are our body heaters.5 ).
Why choose a Low Carb diet
If, as we said before, a Low Fat diet keeps intracellular fluids while Low Carb eliminates them (and it does so in a very dramatic way in the first days), it is also true that excess extracellular water is also eliminated. Even if the intermediate condition under diet worsens considerably and you see yourself emptied, some people could benefit a lot from this property of the diet, provided that the mirror test is overlooked for a few months. The lack of carbohydrates slows down the production of serotonin and increases the production of catecholamines (adrenaline), making us more awake and aggressive during the performance. With the adrenaline in circulation the body begins to burn its reserves, goes to the production of carbohydrates through the amino acid gluconeogenesis, burning even more calories in this highly expensive process, mobilizes and burns fatty acids demolished in ketone bodies and at the end of the fuel chains he throws away acetyl-acetic acid, losing many calories he does not know how to use: a real waste of calories. As we have seen in the Low Fat where there is an increase in the sensitivity to leptin, in Low Carb increases the sensitivity to insulin (and therefore also to GH and somatomedins). The body becomes a sponge for carbohydrates, if we program a refill our condition improves within 12-24 hours, with water reestablishing to normal in intracellular compartments.
Why not choose a Low Fat diet
A Low Fat will boost your thyroid and improve your leptin sensitivity. Your quality keeps improving as you go up with your basal metabolic rate … but, there is a but. You suffer from hunger, much hunger. Despite eating more and more the body is deceived by chemical signals. Leptin is kept under control and is also swept away quickly from the body, nothing leptin no satiety. What about the constant presence of carbohydrates in your body? You will know how to handle them correctly because Low Fat does not mean fast carbo (sugars) allowed, but you will not have the same sensitivity that a person in low carb gets. This translates into a problem of rising calories when you want to put on weight and you want to get out of the slimming phase. With the thyroid loaded at most even understanding where a hypo-normocaloric ends and a high calorie begins it will be a nebulous question. Complicating things could also result in reduced steroidogenesis given by the prolonged period of low fat intake. If we then apply a Low Fat protocol to people who do not know how to manage carbohydrates and total sedentary well we may not get the same results compared to trained people: the question is precisely the proper management of carbohydrates and sensitivity to insulin. A reduced thyroid activity (a low basal metabolism), not in the pathological order, could be an interesting starting point for a mass phase, the weight gains guided by the aforementioned sensitivity to carbohydrates give a powerful rebound effect to those who want put on muscles: you will have felt athletes who gain 4-6 pounds in one night after the bodybuilding contest. Surely it is a lot of water, but anyway we are talking about the beginning of a powerfully anabolic trend.
Why not choose a Low Carb diet
We have said that low carb give signals of slimming and metabolic ignition unequivocal, but here too but there are and are a problem to be faced with realism. Low carb after an initial loss of weight given by water and consumption of easily accessible fats have been shown to make an athlete’s performance worse for several reasons: primarily the body becomes more and more efficient in gluconeogenesis, so even if you do not introduce carbohydrates the body is able to produce them starting from the amino acids (transamination and alanine cycle), a prolonged ketosis can lead to ketoacidosis too high in the blood and in the extracellular environments (in people who do not compensate it), the body becomes increasingly insensitive to self-produced catecholamines as beta-adrenergic receptors decrease on the surfaces of cell membranes. The physicist goes through a metabolic down, with adrenaline in rivers, constant ketoacidosis, a thyroid that pulls the handbrake and then a slowing down metabolism. The initial results of 4 or 8 pounds lost are printed against an impassable limit, you feel strongly tired, unable to recover during and after each workout, the force decreases and the masses decrease, consumed by cortisol and catecholamines, but above all by a lack of performance in the lifts (atrophy due to inadequate stimulation, more than from hormonal causes). There is lethargy and immunosuppression, it is also difficult to fall asleep.
Conclusions on Low Carb Diet vs. Low Fat Diet
Do you already see the solution on the horizon as they see it in many? The fall of partisanism in politics and history has always shown that people can draw people from the best of the two opposites of a dichotomy: even in the fitness world many now hope that the proponents of the two diets should not proselytize as two monotheistic religions, there is simply a good time to do a Low Fat and there is a good time to do a Low Carb . For the peace of all the trainers.
This article does not want to be a criticism of any kind of approach, but more than anything else a sort of reconciliation between two distant worlds that often struggle to meet. If there are evidences that favor both the one and the other theory why not merge them together and derive the maximum benefit by cycling them in the best way? Why must win the marketing when it can instead win a final result of greater quality and sustainability? Why go out in favor of something for the sole purpose of sustaining a faith in a partisan way to a style, when it is known that the body becomes accustomed to a determined stimulus protracted in time?
It is supposed that we were not created by mother nature (ouch me!), To be big strong and muscular, we must find the best strategy to find a compromise that leads us to a satisfactory final result. Combining controlled low-carb periods, largely underestimating the possible short-term disadvantages of the given period, to enjoy the final benefits when a sudden turnaround is implemented can not be the only best way . Why not get the best from the various systems?
Getting the body used to work efficiently in periods of high carbohydrates and in periods of low carbohydrates and adequate fat would seem to be the most desirable way. It does not seem necessary to create hyperfatile metabolisms that burn thousands of calories for no apparent purpose. What is the point of having a medium to high metabolism on an easy-4 body?
But above all for what reason to concentrate so fast and to compete on how much carbohydrates are eaten? Since when the central point of an activity such as body building or any sport should focus so manic and stubborn on carbohydrate counts. Without taking into consideration the central theme, the training methodology. What do we do? We train and seek the best from this activity. We are not competing for those who are able to withstand the maximum carbohydrate intake based on their condition.
Let’s go back to the weight room and let’s focus on what we like.
TRAIN GROW AND LIVE SERENE.