Have you tried high fat low carb diet ?
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ldrosophila wrote: »If you are interested in long term maintenance it would appear low fat may be the most effective.
All of these studies would disagree:
Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.
Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.
High-Density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: Multi-Ethnic Study of Atherosclerosis (MESA) J Am Coll Cardiol 2012;60:508-16
Clinical Utility of Inflammatory Markers and Advanced Lipoprotein Testing: Advice from an Expert Panel of Lipid Specialists Journal of Clinical Lipidology, 2011;5(5);338-367
Clinical Implications of Discordance between Low-Density Lipoprotein Cholesterol and Particle Number: Multi-Ethnic Study of Atherosclerosis Journal of Clinical Lipidology, 2011;5(2);105-113
Underappreciated Opportunities for Low Density Lipoprotein Management in Patients with Cardiometabolic Risk Atherosclerosis. 2010;213:1-7
Position Statement from the AACC Lipoproteins and Vascular Diseases Division Working Group on Best Practices Clinical Chemistry. 2009;55:407-419
Low Density Lipoprotein and Apolipoprotein B: Clinical Use in Patients with Coronary Heart Disease Current Cardiology Reports. 2009;11:468-475
Lipoprotein Management in Patients with Cardiometabolic Risk: Consensus Statement from the American Diabetes Association and the American College of Cardiology Foundation Diabetes Care 2008;31(4);811-812
LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management J Clin Lipidology. 2007;1:583-592
I don't have time to read all your abstracts, but I didn't see any from a quick pubmed search that addressed long term.
Also, the weight loss registry is one of the only sources I know tracking people for years, and most of the long termers use a low fat (aka lower calorie diet) to maintain weight loss.
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ldrosophila wrote: »most of the long termers use a low fat (aka lower calorie diet) to maintain weight loss.
Of course, the more you restrict dietary fat, (or any macro for that matter) the less calories will consume. But low fat diets can actually be quite unhealthy. There should be a minimum for health purposes. Adequate dietary fat intake is crucual for hormonal health, reproductive, brain health, mood, skin/hair/nails, etc.
The bare minimum in normal weight, healthy adults is approx. 0.4 grams per 1 lb. bodyweight. This equates to 64 grams minimum for a 160 lb. person. At 9 calories per gram, a daily intake of 64 grams of dietary fat per day is just 576 calories.0 -
Some good hints and tips, a few articles to read thanks for all your support
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The type of calories you consume, to a large extent, determines the type of weight you gain or lose. Fat or muscle.0
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ldrosophila wrote: »Also, the weight loss registry is one of the only sources I know tracking people for years, and most of the long termers use a low fat (aka lower calorie diet) to maintain weight loss.
Tracking people ? or self selecting voluntary submissions. It isn't a random sample as far as I know, so of limited value. It might be a vegan cult for all I know, so it would be wrong to infer that veganism (or low fat) is the reason for their alleged success in maintenance.
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The bare minimum in normal weight, healthy adults is approx. 0.4 grams per 1 lb. bodyweight. This equates to 64 grams minimum for a 160 lb. person. At 9 calories per gram, a daily intake of 64 grams of dietary fat per day is just 576 calories.
Did you just inflate / round-up the broscience 0.35 to 0.40 ?
11g of n-6 and 2.5g of n-3 is nearer to a bare minimum, but way more is probably healthier given the alternatives.0 -
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I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
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ldrosophila wrote: »If you are interested in long term maintenance it would appear low fat may be the most effective.
http://www.ncbi.nlm.nih.gov/pubmed/16541277
http://ajcn.nutrition.org/content/90/1/23.long
http://ajcn.nutrition.org/content/82/1/222S.full
http://www.sciencedirect.com/science/article/pii/S074937971300528X
depends on your metabolism. also, low fat and calorie restricted doesn't usually factor in hunger: a force to be reckoned with.
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Hi i am trying to lose a stone done it before by burning off 1000 calories in the gym and eating 1200 2 years on can't seem to shift a stone
I read someone lost 12 lbs in a month on a high fat low carb diet does it work ? What high fat foods did you eat ? Any meal plans
Hello,
I would say any claims of huge weight loss are very suspect.
To your question:
I have lost net 130+ pounds and have added 20 or so pounds of muscle in 2 years.
I used low carb, getting my 80 or so carbs a day from vegetable sources. That isn't the hard core low carb high fat diet exactly.
I don't like the high fat aspect so I upped the protein to support muscle gain when lifting and muscle retention when doing cardio. It is easy to get fats from good sources like salmon, avocado, a spoon of coconut oil.
I understand the claims of LCHF, and know people that lose weight on it.
But they also don't over eat! Over eating calories on any diet plan will make it fail.
So if you want to gear yourself toward looking good naked, being an endurance athlete, or lifting to add muscle, I would up the protein and lower the fat from the traditional LCHF. Losing your fat and body muscle normally is not a good look!
For a better understanding of what happens in your body when you glycogen depleted and do your long duration cardio to burn fat, Google mitochondria endurance training. Hundreds of articles in the topic and university studies
Good luck in whichever method of nutrition you choose to support your goals.
Just remember, there is no getting around the fact you have to burn off more than you take in.
If you think you are taking in a deficit and not losing weight, it would be good to weigh every bite you take in and remember to add any cooking oil.
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I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
And if you're allergic to peanuts it might be a good idea to lay off peanut butter. Does everyone really have to always put a disclaimer at the end saying "*unless you have a medical condition that necessitate otherwise" ?0 -
LCHF is a great tool for helping eat in a calorie deficit and depending on your workout intensity you do not need to worry about pre-fueling on carbs.
I eat low carb essentially because for me it's an easy option!
I can eat as much of the food I want, lose weight, fuel workouts and not have to worry about counting calories.
That said if you can't live without a large portion of your diet coming from carbs, a LCHF diet probably will be a struggle.
Chilli is my go to meal!!!0 -
Thanks I am trying to put together a meal plan to follow LCHF just for a week to give it a go0
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Well now as you've already seen you will get a multitude of answers, everyone sure they are right and everyone else is wrong. I will tell you that my husband lost 30 lbs on HFLC, and it works for him. Doesn't really work for me cause I don' like meat very well so I fast 2 days/week. Works for us. You just have to find what works best for you. The science of both make sense to me.
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stevencloser wrote: »I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
And if you're allergic to peanuts it might be a good idea to lay off peanut butter. Does everyone really have to always put a disclaimer at the end saying "*unless you have a medical condition that necessitate otherwise" ?
The problem is that IR, prediabetes, and T2 diabetes are far more common than peanut butter allergy, and many people are undiagnosed
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Gianfranco_R wrote: »stevencloser wrote: »I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
And if you're allergic to peanuts it might be a good idea to lay off peanut butter. Does everyone really have to always put a disclaimer at the end saying "*unless you have a medical condition that necessitate otherwise" ?
The problem is that IR, prediabetes, and T2 diabetes are far more common than peanut butter allergy, and many people are undiagnosed
And the OP hasn't mentioned that he had any medicals, so why is that even important to this conversation? If someone has a medical issues, the information is generally tailored to that person, which is commonly demonstrated with someone says they have IR, PCOS, hypothyroidism, etc... And considering how lean the OP is (if that is a current picture), it's even more unlikely he would have any of those issues (unless genetics).
OP, I agree with tennisdude, that you should give it a month or so. It also might help if you slowly drop carbs to allow your body to get used to a lower amount. Sometimes just jumping right in can adversely affect things.
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Gianfranco_R wrote: »stevencloser wrote: »I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
And if you're allergic to peanuts it might be a good idea to lay off peanut butter. Does everyone really have to always put a disclaimer at the end saying "*unless you have a medical condition that necessitate otherwise" ?
The problem is that IR, prediabetes, and T2 diabetes are far more common than peanut butter allergy, and many people are undiagnosed
And the OP hasn't mentioned that he had any medicals, so why is that even important to this conversation? If someone has a medical issues, the information is generally tailored to that person, which is commonly demonstrated with someone says they have IR, PCOS, hypothyroidism, etc... And considering how lean the OP is (if that is a current picture), it's even more unlikely he would have any of those issues (unless genetics).
OP, I agree with tennisdude, that you should give it a month or so. It also might help if you slowly drop carbs to allow your body to get used to a lower amount. Sometimes just jumping right in can adversely affect things.
what part of "undiagnosed" you don't understand?
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Gianfranco_R wrote: »Gianfranco_R wrote: »stevencloser wrote: »I realized just how many of my calories were coming from empty carb calories. I also started noticing that I wasn't craving the carb-heavy junk that I once craved ALL the time.
Now, before anyone jumps on me for "demonizing a food group," that is not what I did. I merely explained why I like the low carb way of eating and why it works for me.
True, although if a person limits processed junk foods, high fructose breads, cakes, cookies, ice cream, etc. then the carbs they do choose should be fairly nutritious and low calorie.
Dietary fat is 9 calories per gram, the highest of the other macros by more than double. A person could easily make poor dietary fat food choices (like a single burger with 57 grams of fat) and go over their calories when factoring in the rest of their intake.
The trick really is getting more involved with whole foods and limiting processed foods and not overeating... not by going low carb or high fat or vice versa... that choice is meaningless as it pertains to composing a rational diet.
NOT if you're insulin resistant, pre diabetic or type 2 diabetic. In those cases, going low carb - high fat - moderate protein is the rational choice to make.
Neither is it a fad diet in and of itself. It's been along longer than the present day high carb recommendations for a "healthy" macro ratio
And if you're allergic to peanuts it might be a good idea to lay off peanut butter. Does everyone really have to always put a disclaimer at the end saying "*unless you have a medical condition that necessitate otherwise" ?
The problem is that IR, prediabetes, and T2 diabetes are far more common than peanut butter allergy, and many people are undiagnosed
And the OP hasn't mentioned that he had any medicals, so why is that even important to this conversation? If someone has a medical issues, the information is generally tailored to that person, which is commonly demonstrated with someone says they have IR, PCOS, hypothyroidism, etc... And considering how lean the OP is (if that is a current picture), it's even more unlikely he would have any of those issues (unless genetics).
OP, I agree with tennisdude, that you should give it a month or so. It also might help if you slowly drop carbs to allow your body to get used to a lower amount. Sometimes just jumping right in can adversely affect things.
what part of "undiagnosed" you don't understand?
I understand it quite well. Do you understand how statistics are developed? Because if we went by all the statistics out there, over 100% of the world would have some kind of medical issue. Many are extrapolations based on various assumptions to ensure the agencies get funding to support additional research.
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