"BIG FAT LIES" PART 8
Fat Loss Lie #8:
:: Zero carbohydrate or very low carbohydrate diets are the best way to burn off body fat permanently::
No diet issue has created more confusion and controversy than the low carbohydrate vs. high carbohydrate debate.
Contrary to what certain "gurus" tell you, carbohydrates are not fattening.
It's a flat out LIE to say, "carbohydrates are fattening." What's fattening is eating more calories than your body can use at one time.
However, it's true that some people lose weight more quickly on a low carbohydrate diet (that's not the same thing as saying "carbohydrates are fattening.")
It's also true that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions.
Despite these facts, very low carb diets are not the ultimate answer to permanent weight loss.
At worst they are unhealthy. At best they're a temporary tool that should be used only for short periods to achieve specific fat loss goals (preparing for bodybuilding competition or a photo shoot, for example).
Even for carb-sensitive, insulin-resistant, hypoglycemic people who respond well to less carbs and more protein/fat, there are still many drawbacks:
1) Very low carb diets are difficult to stick to.
If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. The more you cut back the carbs, the bigger the rebound will be when you put carbs back in. That's why 95% of people gain back all the weight they lose on a very low carb diet.
2) Very low carb diets are often unbalanced and missing many nutrients.
It's still up for debate whether low carb programs like the Atkins diet are unhealthy, but few people would debate the fact that the optimal diet for long term maintenance is one that has balance between protein, carbs and fats and includes a wide variety of foods, including lots of fruitsand vegetables, not removal of an entire food group oroveremphasis on one food or food group.
3) Very low carb diets may be unhealthy.
Many low carb diets allow large amounts of saturated and processed fats. (No toast or pancakes are allowed, but bacon, sausage, and lots of butter for breakfast are just fine).
In the absence of carbohydrates, you can eat fat with protein and you'll still lose weight (fat doesn't necessarily make you fat). But it's probably not wise to eat large amounts of saturated fat and it's never wise to eat processed fats or trans fats.
Although the effects of low carb, high fat/protein diets on various health markers is still up for debate, most people would be best to opt for a diet that is low in fat (below 30% of total calories) and moderate in carbs and protein.
4) Very low carb diets may cause your energy levels to plummet.
Not only will you feel tired and irritable without carbs, but your training will probably suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results.
5) The weight loss on a very low carb diet can be deceiving.
You will definitely lose weight if you don't eat carbs, but much of the initial weight loss will be muscle and water. Suppose you drop 5-7 lbs in your first week on a low carb diet: sounds impressive, but if one pound is fat, 2-3 pounds are water and 2-3 pounds are muscle, what did you accomplish? Your goal should never be weight loss. Your goal should be fat loss.
Most people will lose fat simply by adding a regular exercise routine to their schedule and by "cleaning up" their diets. By "cleaning up" your diet, I mean that you've mastered all the nutritional basics like eating small frequent meals, controlling portion sizes, cutting down on unhealthy fats, avoiding sugar and refined foods, etc.
Low carb diets can accelerate fat loss. But if you choose the low carb approach to dieting, the best method for most people is to decrease your carbohydrates moderately and "cycle" yourcarb intake with low and high days.
My preferred method which I use in the Burn The Fat program is 3 days on reduced carbs with 1 higher carb "re-feed" day.
Cutting out carbs completely is not necessary, it's probably not healthy, it's hard to stick to, and it's no fun! It's usually not wise to go to extremes in anything and that's as true for nutrition as anything else in life: moderation is the key.
Many people ask me, "Tom, is your Burn The Fat program low carb, high carb, somewhere in the middle... what kind of program is it?
If anything, Burn The Fat is in the middle - and couldbest be described as "Balanced Nutrition", not an extremelyhigh carb or extremely low carb program.
The truth is, there is no single program that worksbest for everyone. You have to learn to adjust your intakecarbs, calories and other nutrients in order to individualize your program based on goals, activity and your level of "carb tolerance."
The Burn The Fat program reveals how to determine your level of carb tolerance as well and explains the most effectiveway to set up a carb cycling diet, which is the best way to do a low carb diet without the low carb side effects.
You can find out more at:
burnthefat.com
Train hard and expect success,
Tom Venuto
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BURN THE FAT READER MAIL & FEEDBACK...
---------------------------------------------------------------------
Hi, Tom, I just wanted to applaud you on an excellent book.
I'm a registered dietitian, exercise physiologist and professor at a college in NY. I've read and edited numerous nutrition books and they always presented the same boring information that is useless for someone trying to transform their body composition.
A student gave me your book, it sat on my desk for months, I had NO interest in reading it. I finally picked it up one day and did not put it down.
You present the most extensive, accurate and beneficial info on nutrition. I don't know what your credentials are, but every RD and physiologist should be reading your book, because the junk they are educating their clients with is worthless.
I think your book should be part of every college nutrition class. Thank you and keep up the great work.
Dr. Lana Zigler, PhD.
:: Zero carbohydrate or very low carbohydrate diets are the best way to burn off body fat permanently::
No diet issue has created more confusion and controversy than the low carbohydrate vs. high carbohydrate debate.
Contrary to what certain "gurus" tell you, carbohydrates are not fattening.
It's a flat out LIE to say, "carbohydrates are fattening." What's fattening is eating more calories than your body can use at one time.
However, it's true that some people lose weight more quickly on a low carbohydrate diet (that's not the same thing as saying "carbohydrates are fattening.")
It's also true that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions.
Despite these facts, very low carb diets are not the ultimate answer to permanent weight loss.
At worst they are unhealthy. At best they're a temporary tool that should be used only for short periods to achieve specific fat loss goals (preparing for bodybuilding competition or a photo shoot, for example).
Even for carb-sensitive, insulin-resistant, hypoglycemic people who respond well to less carbs and more protein/fat, there are still many drawbacks:
1) Very low carb diets are difficult to stick to.
If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. The more you cut back the carbs, the bigger the rebound will be when you put carbs back in. That's why 95% of people gain back all the weight they lose on a very low carb diet.
2) Very low carb diets are often unbalanced and missing many nutrients.
It's still up for debate whether low carb programs like the Atkins diet are unhealthy, but few people would debate the fact that the optimal diet for long term maintenance is one that has balance between protein, carbs and fats and includes a wide variety of foods, including lots of fruitsand vegetables, not removal of an entire food group oroveremphasis on one food or food group.
3) Very low carb diets may be unhealthy.
Many low carb diets allow large amounts of saturated and processed fats. (No toast or pancakes are allowed, but bacon, sausage, and lots of butter for breakfast are just fine).
In the absence of carbohydrates, you can eat fat with protein and you'll still lose weight (fat doesn't necessarily make you fat). But it's probably not wise to eat large amounts of saturated fat and it's never wise to eat processed fats or trans fats.
Although the effects of low carb, high fat/protein diets on various health markers is still up for debate, most people would be best to opt for a diet that is low in fat (below 30% of total calories) and moderate in carbs and protein.
4) Very low carb diets may cause your energy levels to plummet.
Not only will you feel tired and irritable without carbs, but your training will probably suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results.
5) The weight loss on a very low carb diet can be deceiving.
You will definitely lose weight if you don't eat carbs, but much of the initial weight loss will be muscle and water. Suppose you drop 5-7 lbs in your first week on a low carb diet: sounds impressive, but if one pound is fat, 2-3 pounds are water and 2-3 pounds are muscle, what did you accomplish? Your goal should never be weight loss. Your goal should be fat loss.
Most people will lose fat simply by adding a regular exercise routine to their schedule and by "cleaning up" their diets. By "cleaning up" your diet, I mean that you've mastered all the nutritional basics like eating small frequent meals, controlling portion sizes, cutting down on unhealthy fats, avoiding sugar and refined foods, etc.
Low carb diets can accelerate fat loss. But if you choose the low carb approach to dieting, the best method for most people is to decrease your carbohydrates moderately and "cycle" yourcarb intake with low and high days.
My preferred method which I use in the Burn The Fat program is 3 days on reduced carbs with 1 higher carb "re-feed" day.
Cutting out carbs completely is not necessary, it's probably not healthy, it's hard to stick to, and it's no fun! It's usually not wise to go to extremes in anything and that's as true for nutrition as anything else in life: moderation is the key.
Many people ask me, "Tom, is your Burn The Fat program low carb, high carb, somewhere in the middle... what kind of program is it?
If anything, Burn The Fat is in the middle - and couldbest be described as "Balanced Nutrition", not an extremelyhigh carb or extremely low carb program.
The truth is, there is no single program that worksbest for everyone. You have to learn to adjust your intakecarbs, calories and other nutrients in order to individualize your program based on goals, activity and your level of "carb tolerance."
The Burn The Fat program reveals how to determine your level of carb tolerance as well and explains the most effectiveway to set up a carb cycling diet, which is the best way to do a low carb diet without the low carb side effects.
You can find out more at:
burnthefat.com
Train hard and expect success,
Tom Venuto
---------------------------------------------------------------------
BURN THE FAT READER MAIL & FEEDBACK...
---------------------------------------------------------------------
Hi, Tom, I just wanted to applaud you on an excellent book.
I'm a registered dietitian, exercise physiologist and professor at a college in NY. I've read and edited numerous nutrition books and they always presented the same boring information that is useless for someone trying to transform their body composition.
A student gave me your book, it sat on my desk for months, I had NO interest in reading it. I finally picked it up one day and did not put it down.
You present the most extensive, accurate and beneficial info on nutrition. I don't know what your credentials are, but every RD and physiologist should be reading your book, because the junk they are educating their clients with is worthless.
I think your book should be part of every college nutrition class. Thank you and keep up the great work.
Dr. Lana Zigler, PhD.
posted by Tmastery at 12:45 PM
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