The Truth About Low Carb Diets
By Tom Venuto
Here’s the truth about calories and low carb diets:
When you go on a very low carb (ketogenic) diet with more fat, your appetite is diminished and you feel fuller. Appetite control may be a legitimate benefit of the Atkins diet, especially for individuals who struggle with hypoglycemia, hunger and cravings. As Dr. Atkins points out, "Our physical urges are hard to combat."
However, this does not mean you can eat as much as you want. It means that your hunger may be blunted on Atkin’s plan, causing you to automatically eat less without counting calories or even thinking about calories.
People on the Atkins diet who lose weight are not eating more than they burn and losing fat in spite of it.
Whether you count calories and consciously eat fewer than you burn, or you don’t count them and unconsciously eat fewer than you burn, either way, the end result is the same.
While counting calories in the literal sense is clearly not always necessary, you always have to be aware of calories and portions. No diet or special combination of foods can override the law of calorie balance.
Anyone who believes that you can eat as much as you want and still lose weight is living in a dream world.
Lie #6: A brand new study just proved that the Atkins diet gives you a metabolic advantage so you really can eat as much as you want
A 12 week study conducted by the Harvard School of Public Health and presented in October 2003 to the North American Association for the Study of Obesity found that subjects on a low carb regimen lost just as much weight as those on a standard high carb, low fat diet.
The shocking part was that the group on the Atkins diet could eat 300 more calories than the group eating the conventional high carb food pyramid diet. This left researchers scratching their heads saying,
"It doesn’t make sense - it defies the laws of thermodynamics."
"A lot of our assumptions about a calorie is a calorie are being challenged."
Unfortunately, some of the Atkins troops were quick to interpret the results as meaning, “See, I told you calories don’t count.”
Actually, calories do count and the explanation for these results is quite simple.
A calorie is NOT just a calorie. If all calories were created equal then a 2000 calorie diet of Krispy crème doughnuts would have the same effect as a 2000 calorie diet of chicken breast and green vegetables. Do you really think these two diets will have the same effects on your health and body composition?
Certain foods and certain diets DO give you a metabolic advantage. One advantage is the effect of a diet’s composition on your hormones; namely insulin and glucagon.
A second advantage is called the thermic effect of food. The thermic effect of food means that a certain number of calories are used just to digest and absorb the food, leaving a net calorie value substantially less than the total amount of caloric energy that was contained in the food.
For example, a lean protein food such as chicken breast has a thermic effect of around 20-30%. This means that for every 100 calories of chicken breast consumed, the NET energy utilized by the body is only 70-80 calories. (Some people call this “negative calories.”)
Stated differently, this means you really CAN lose weight on a higher calorie intake if you eat foods with a high thermic effect.
What’s especially interesting – giving confirmation of the metabolic advantage of a high protein diet – is that the foods provided in this particular study were low carb, but NOT typical Atkins fare. Instead of lots of red meat and saturated fat, the subjects ate mostly fish, chicken, salads, vegetables and unsaturated oils.
I think study’s director, Penelope Green, hit the nail on the head when she said, "Maybe they (the low carb, high protein group) burned up more calories digesting their food."
Truth is, not one study has ever proven that you can “eat as much as you want” on Atkins or any diet. Even when a diet provides a metabolic advantage, AFTER that advantage is factored in and you look at NET calorie utilization, you are still left with the calories in versus calories out equation.
Lie #7: The Atkins diet causes faster and greater FAT loss than conventional diets
Most health, medical and nutrition organizations recommend that you lose weight (body fat) at a rate of no more than 2 pounds per week. In his book, Dr. Atkins says that the average weight loss in the first two weeks on his plan is 8 to 15 pounds.
Like many diets, Atkins overstresses total weight loss (and quick weight loss), while not stressing enough the difference between body weight, body water, body fat and lean body mass.
Truth is, low carb diets definitely cause greater weight loss, especially in the initial phases. But this is mostly due to a large drop in water weight and glycogen (stored carbohydrate), not necessarily increased fat loss.
Weight loss is the wrong goal! Your goal should be permanent fat loss and you should be measuring and tracking your body fat percentage and lean body mass on a regular basis.
Don’t gloat over large, rapid “weight losses”… it might be mostly water and muscle.
Lie #8: Carbohydrates make you fat
Dr. Atkins wrote, and I quote, "Carbohydrates are the very food that makes you fat." He also wrote, "Diets high in carbohydrates are precisely what most overweight people don’t need and can’t become slim on."
These are very misleading statements of half-truth.
The “carbs make you fat” myth is probably the most pervasive and damaging lie about weight control ever told. It’s caused tremendous confusion and frustration to already confused and frustrated dieters.
First, focusing primarily on any macronutrient (protein, carbs or fat) or macronutrient ratio should be secondary to energy balance. What makes you fat is eating too many calories.
Truth is, you can’t blame all “carbohydrates” as a group for why we are getting fatter. What type of carbohydrates are we talking about? There are good carbs and bad carbs. The “bad” carbs are the refined ones; white flour and white sugar products like white bread, white pasta, sugar sweetened cereals, candy and soft drinks.
To avoid confusion, I would suggest never using the word “carbohydrate” without putting the adjective “refined” or “natural” in front of it.
Ironically, Dr. Atkins did make this distinction in his book, yet he still chose to recommend removal of almost ALL carbs during the induction and weight loss phases of his diet - even the healthy and nutrient-dense good (natural) carbs. This creates rapid weight loss and the appearance of a hugely successful diet right from the first week.
Again, the real questions are: What kind of weight was lost and can you keep the weight off for good?
A healthy, maintainable fat burning diet should be centered on natural foods – and for most people, that includes natural carbs in moderation - not the total removal and demonizing of all carbohydrates.
Lie #9: Ketosis makes you feel better and doesn’t affect your performance
The human organism is neither pure carnivore, nor pure vegetarian. Your body is a remarkable machine that is fully capable of adapting to whatever fuel is provided in predominance. You can burn protein, fat, or carbs for energy and most people can adapt well to using dietary fat for energy after a short adjustment period. However, carbohydrates are your body’s preferred – and most efficient - fuel source for strength training and vigorous physical activity.
Many low carbers believe that fat is a more efficient energy source than carbohydrates, but this is not true. Fat is not a more efficient energy source, it is only a more concentrated energy source.
Since the fuel for muscular contraction is carbs (glycogen) a high fat, low carb diet is not the best approach to fat loss for athletes, bodybuilders or highly active individuals. These diets simply don’t support high intensity training.
Very low carb diets might be a temporary quick fix for the sedentary, severely overweight, or those with orthopedic conditions that prevent any exercise. It seems that ketogenic diets take off weight even with little or no exercise (although the weight loss won’t be pure fat and you may not keep it off). Some Atkins dieters even report feeling more energetic after adapting to the low carbs and high fat. It’s likely, however, that most of them were relatively inactive. Low carbs and high activity don’t go well together.
Truth is, a more balanced diet of natural foods combined with exercise is a much better way to take off pure fat for good.
Anyone who CAN exercise SHOULD exercise! Of the two methods for creating a calorie deficit – burning more, or eating less – the former is the superior method with far fewer downsides. Any fat loss program that does not make exercise the centerpiece is ultimately destined for failure.
Lie #10: Ketogenic diets (very low carb) are the secret to fat loss
The term “low carb” is used very broadly. To some, a diet like the Zone, which consists of 40% carbs is “low carbs.” To others, “low carb” is more extreme. A ketogenic diet is a VERY low carb diet, usually between 40-70 grams of carbs per day or less. The induction phase of the Atkins diet is limited to only 20 grams per day.
Because they allow virtually no carbohydrate, ketogenic diets, by definition, are extremely strict and nutritionally unbalanced. It’s an irrevocable law that the more “extreme” a nutrition program is, the greater the side effects and the more difficult the diet will be to stay on.
Dr. Atkins claimed, "Ketosis is the secret weapon of super effective dieting."
Truth is, while some recent studies have suggested low carb diets do work, not a single study has proven that it’s necessary to restrict carbs so severely that you go into ketosis.
The benefits of reduced carbs and more protein/fat include a higher thermic effect, appetite regulation and hormonal control. What the low carb folks don’t want you to know is that a moderate reduction in carbohydrates (and/or removal of processed carbs) is often all it takes to get these benefits, while being much easier to maintain for the long haul.
So if ketogenic and very low carb diets aren’t the best way to achieve permanent fat loss, then what is the best way???
Dr Atkins made many excellent points about weight control in his book. He spoke out on the evils of processed carbohydrates. He identified carbohydrate sensitivity and hyperinsulinemia as contributing factors in obesity. He spoke of the metabolic advantage of high protein. He pointed out that there may not be a direct one to one correlation between saturated fat, dietary cholesterol and heart disease.
To his credit, Dr. Atkins had discovered some important facts about weight control, and had the courage to publish and stand by them long before anyone else did. In the end, unfortunately, he drew some questionable conclusions from this information and, like so many other diet gurus, he left out some large and important pieces to the puzzle.
If permanent fat loss were as simple as removing carbohydrates from your diet, then why has obesity surged to an all-new high in 2003 and why are there so many Atkins failures?
Could it be possible that the conventional high carb, low fat food pyramid approach and the Atkins diet approach have BOTH missed the mark, and that the optimum diet for permanent fat loss is somewhere in the middle?
Could it be possible that dieting is the absolute worst way to lose body fat and that the proper type of exercise program combined with a more balanced approach to nutrition is the answer?
One of the biggest errors weight loss seekers make today is to accept one philosophy completely or reject it completely. They take a side and “take up arms” to defend their position without considering the merit of each individual piece of the philosophy. Most of the weight loss programs being promoted today contain perfectly valid points, but as a whole, are a total mish mash of truth, half-truths and lies.
That’s why, for over 20 years, I have literally turned myself into a human guinea pig in my search for a sensible and healthy method of permanent fat loss. I studied and then personally tested the low carb diet, the high carb diet, and nearly every other diet in between. I found good points and bad points in all of them, many of which I have already revealed to you in this report.
I then compiled all the positive points of each fat loss method into a structured format, while discarding all the negatives. What emerged was nothing short of remarkable: An all-natural system that has allowed me to peak at a body fat level of 3.4% and to maintain my body fat at 9% or less all year round, for the last 15 years… without drugs, extreme diets, or unnecessary supplements. It’s worked for thousands of other people too.
If you would like to learn exactly what I discovered about permanent, natural fat loss from two decades of study and experimentation... and if you’d like to learn how it can help you escape the diet wars for good, and finally achieve the body you’ve always wanted, I encourage you to visit my fat loss web page at
http://www.burnthefat.comBack to Shawn Lebrun Fitness Home Page18 Whitney Ave
Fat loss expert Tom Venuto gives you the truth about low carb diets with a step-by-step way to burn fat and achieve muscle gains in as little time as possible.
Portland, ME 04102
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