Low Carb Diet vs. Low Fat Diet
Hey there, I hope you’re having an awesome Monday.
Make sure you take the time to read through the short article below about some VERY interesting study results comparing low carb vs. low fat diets.
Great info from the Rogue Nutritionist, Jonny Bowden.
Study Results: Low Carb vs. Low Fat?
by Dr. Jonny Bowden – Author: Unleash Your Thin
A study that Johns Hopkins researchers presented at a recent American Heart
Association meeting showed the more belly fat you lose, the better your arteries
can expand, which allows more blood to flow to your heart, brain, and other areas.
The six-month study divided 60 men and women into two groups that combined
either a low-fat or low carb diet with moderate exercise. Both groups ate the
same number of calories.
Researchers used a blood flow test to evaluate participants’ vascular health.
They measured how much blood reached their fingertips before, during, and
after a blood pressure cuff restricted arterial flow.
Measuring blood flow to your fingertips, by the way, provides an
indication about your overall vascular health.
The more belly fat these people lost, the more blood flowed to their fingertips,
indicating better arterial function.
“Our study demonstrated that the amount of improvement in the vessels was
directly linked to how much central, or belly fat, the individuals lost, regardless
of which diet they were on,” said lead researcher and John Hopkins professor
Kerry J. Stewart.
“This is important since there have been concerns that a low-carb diet, which
means eating more fat, may have a harmful effect on cardiovascular health.
These results showed no harmful effects from the low carb diet.”
If you’ve seen firsthand how powerfully a low carb diet helps burn fat and boost
health, you’ll be thrilled with these kinds of studies. Finally, researchers admit a
low-carb diet trumps low-fat diets for fat loss as well as vascular (and other)
Better late than never!
But the news gets even better: participants on a low carb diet in this study lost
an average of 10 pounds more than those on a low-fat diet.
“After six months, those who were on the low carb diet lost an average of
28.9 pounds versus 18.7 pounds among those on the low-fat diet,” Kerry said.
If you follow these studies, you know researchers allow a wide margin for what
they consider a low-carb diet. Some studies severely limit carb intake to Atkins
Induction levels (20 grams or less). Others are a little more, shall we say, lenient.
This was one of the more lenient studies.
Researchers here restricted carbs to 30% of the low carb group’s diet, coming
from foods like bread, pasta, and fruit… which, as you know, isn’t exactly low carb.
I wonder what would have happened if researchers put these participants on an even
more restricted low carb diet that focused on lean protein, good fats, leafy green
vegetables, nuts and seeds, and berries.
In other words, the same kind of diet our Paleo ancestors thrived on, and the one
I think we’re most adapted to today.
(Shaun’s side note: Just make sure to strategically “add in” some healthy carbs,
like potatoes, sweet potatoes, or squash, on days you exercise intensely.)
I’m betting that their fat loss and vascular health would have improved even more.
That’s what I find so impressive. Even though the low carb group devoured up to
30% of their carbs as bread and pasta, they still lost an average of 10 more pounds
than the low-fat group, which ate about double this amount of carbohydrates.
So, even reducing your carbs a little bit can provide health benefits and fat loss.
But why do it halfway? After all, eating a low carb (moderate-protein, higher-fat
whole foods) diet allows you to eat the most nutrient-rich, satisfying, fat-burning
foods on the planet. ESPECIALLY if you’re sedentary.
I show you here in my new video exactly which foods turn on your fat-burning
“switch” in your body AND how to apply this strategy on YOUR body to greatly
enhance the results of the study above.
Dr. Jonny Bowden
Thanks Jonny! I couldn’t agree more.
I’ve been reading Jonny’s materials for several years now and he’s one of the few
nutritionists out there that I usually fully agree with on most topics.
But I am a huge believer that high intensity exercisers NEED some starches and ripe
fruits (in limited amounts) on exercise days to prevent muscle loss and keep their
If you’re sedentary, the rules change. You’ll need to limit starches and ripe fruits
more than exercisers if you want to keep losing the pounds.
Your body simply doesn’t need glucose like an exerciser and you’re more likely to
store these anaerobic fuel sources as fat.
Keep going strong,