Low carb diet may be better than low fat for weight loss and cardiovascular risk

[MillCreek]

http://www.medpagetoday.com/Cardiology/Prevention/47447

More and more literature is coming out about this.

[dm1333]

I cut out as many processed carbs as I could.  Cut way back on bread, pasta, etc.  Paid little attention to fats, ate lots of eggs and bacon and my cholesterol dropped 30 - ish points.  I get most of my carbs now from veggies and things like quinoa, potatoes (small ones) and rice.  YMMV.

Personally I think the paleo diet, wheat belly crowd is on to something.

[Ron]

Nice article!

I've boiled my dietary philosophy down to:

Primarily plant based with a focus on lower glycemic load meals.

The animal based portion is generally smaller and keeps in mind an overall dietary healthy balance of fats. Meaning limited saturated fat content, limited polyunsaturated fat content, as close to zero trans fat as I can get with no real limitations on monounsaturated fats.

[Hawkmoon]

"There is nothing new under the sun."

Back in the early 1980s, the diet du jour was the Air Force diet. I went on it when my weight started to creep up after getting married. Basically, you could eat anything you wanted, as long as you limited carbs to 80 grams per day. The article says the study limited carbs to 40 grams per day. Knowing how difficult it was to stay under 80 grams, IMHO 40 grams per day is unrealistic, and essentially impossible.

It worked ... very well. But it was tough to follow -- carbs are everywhere. One of my favorite vegetables is (are?) peas, and peas are LOADED with carbs.

[Ron]

"There is nothing new under the sun."

Back in the early 1980s, the diet du jour was the Air Force diet. I went on it when my weight started to creep up after getting married. Basically, you could eat anything you wanted, as long as you limited carbs to 80 grams per day. The article says the study limited carbs to 40 grams per day. Knowing how difficult it was to stay under 80 grams, IMHO 40 grams per day is unrealistic, and essentially impossible.

It worked ... very well. But it was tough to follow -- carbs are everywhere. One of my favorite vegetables is (are?) peas, and peas are LOADED with carbs.

Not all carbs are created equal, hence my focus on glycemic load vs total carbs.

[Perd Hapley]

http://www.medpagetoday.com/Cardiology/Prevention/47447

More and more literature is coming out about this.

So the medical literature is now catching up to the old Atkins/South Beach craze from 10+ years ago?

[Tallpine]

"There is nothing new under the sun."

Back in the early 1980s, the diet du jour was the Air Force diet. I went on it when my weight started to creep up after getting married. Basically, you could eat anything you wanted, as long as you limited carbs to 80 grams per day. The article says the study limited carbs to 40 grams per day. Knowing how difficult it was to stay under 80 grams, IMHO 40 grams per day is unrealistic, and essentially impossible.

It worked ... very well. But it was tough to follow -- carbs are everywhere. One of my favorite vegetables is (are?) peas, and peas are LOADED with carbs.

Give peas a chance 

[Firethorn]

So the medical literature is now catching up to the old Atkins/South Beach craze from 10+ years ago?

Yep.  To boil down what I've been seeing, the more complex the fuel, the better it is for you.

Protein is the best.
Fat/Complex carbs run neck and neck.
Sugar is very bad.

Keeping a balance is good - matching up equal amounts of protein, fat, and complex carbs.

Peas, for example, besides the vitamins have a decent amount of protein in them, and the carbs are mostly complex.

[Ben]

So do the brats and sauerkraut I had for lunch today cancel out the three bismarks and one jelly donut I ate yesterday?

[mtnbkr]

I've lost 20lbs since May with modest portion control, moderate exercise (weight lifting 2-3 times a week, running 1-4 miles 2-3 times a week, and biking 0-2 times a week), and avoiding sugar and carbs from junk food (chips, candy, cookies, white potatoes, excessive pasta, etc).

I've stalled a bit, but I've also been cheating a lot lately (had pecan pie twice this weekend!).

Chris

[brimic]

So do the brats and sauerkraut I had for lunch today cancel out the three bismarks and one jelly donut I ate yesterday?

No! You should have skipped breakfast yesterday and had a beer with your lunch today

[Ben]

No! You should have skipped breakfast yesterday and had a beer with your lunch today

Oh, I had an Erdinger with the lunch. I thought beer went without saying. 

[Ron]

So the medical literature is now catching up to the old Atkins/South Beach craze from 10+ years ago?

Generally there is a much greater focus on consuming veggies/fruit these days and cautionary messages about monitoring your lipids if you are eating a lot of meat, esp red meat.

The level of fat content found in our industrially produced meat is not really anything ancient hunters consumed. The paleo folks are kidding themselves in that respect.

As others mentioned, balanced meals and controlling portion size go a long way.

[mtnbkr]

The level of fat content found in our industrially produced meat is not really anything ancient hunters consumed. The paleo folks are kidding themselves in that respect.

I dunno.  Ancient hunters were known to eat blubber, large amounts of fat, etc when available.  Maybe it wasn't a regular thing, but they certainly got their share of fat.  We're more likely to get it interspersed with our food regularly rather than in bursts.

Chris

[Ron]

I dunno.  Ancient hunters were known to eat blubber, large amounts of fat, etc when available.  Maybe it wasn't a regular thing, but they certainly got their share of fat.  We're more likely to get it interspersed with our food regularly rather than in bursts.

Chris

I think this is the key, consuming large amounts of saturated fat regularly is probably not the optimum diet for overall health.

Saturated fat as one component of a meal that includes a couple portions of veggies/greens or as an occasional binge indulgence?  That's where I'm at in my dietary preferences.

There is nothing really off the table for me, I've even eaten trans fat containing food recently. The exception proves the rule though. Some folks eat trans fats and saturated fats with nearly every meal. That is a bad habit IMHO

[KD5NRH]

Protein is the best.
Fat/Complex carbs run neck and neck.
Sugar is very bad.

Mainly I just look at sugar and fat, and ask myself first if I can replace it with protein and/or fiber (or just add fiber) without ruining the meal, then if I want to.  No steadfast avoidance, just a daily "will it still taste good if I do this instead?" session.  I make probably 2/3 of the changes I consider.  Another step is getting unsweetened things and sweetening them myself with cane sugar so I know I'm cutting down on HFCS, not putting in as much sugar as the recipe usually calls for anyway, and I have the option of restocking xylitol for sweetening if I feel the benefit will outweigh the cost.

Only lost a pound in the last month, but I'm down a hole on my belt and I feel better, aside from the occasional feeling that I may crap my appendix out with all that bulk.

[T.O.M.]

I'm back with MyFitnessPal.  I tell it that I want to lose a pound a week.  I tell it what I weigh and my activity level.  It tells me how many calories I can eat and drop the weight.  I tell it what I eat.  It worked well for me last fall, until I got lazy around Christmas and stopped recording me intake.  Basically, it's portion control through a smart phone app.  Convenient.  Works for me.

[MechAg94]

I heard someone mention the new Obama diet on the radio.  No changes, just let Putin eat your lunch daily. 

I guess ISIS also.

[Northwoods]

"There is nothing new under the sun."

Back in the early 1980s, the diet du jour was the Air Force diet. I went on it when my weight started to creep up after getting married. Basically, you could eat anything you wanted, as long as you limited carbs to 80 grams per day. The article says the study limited carbs to 40 grams per day. Knowing how difficult it was to stay under 80 grams, IMHO 40 grams per day is unrealistic, and essentially impossible.

It worked ... very well. But it was tough to follow -- carbs are everywhere. One of my favorite vegetables is (are?) peas, and peas are LOADED with carbs.

My dad has had very good success with 100-150 grams of carbs per day.  Less than 100 and he looses energy, over 150 and he doesn't feel very good.  He's dropped a solid 30lbs.  And he wasn't all that overweight to begin with.

My basic plan, which has worked before, I just didn't stick with it long enough, is just to add exercise.  In the past at least I found it pretty easy to lose the first 10-15lbs in quick order just with regular exercise.  I might start going heavier on protein (if I can have decent success hunting that'll help a lot).  Been also trying to eat a lot more fish.

[Firethorn]

My dad has had very good success with 100-150 grams of carbs per day.  Less than 100 and he looses energy, over 150 and he doesn't feel very good.  He's dropped a solid 30lbs.  And he wasn't all that overweight to begin with.

This is one of the critical points - not everybody's metabolism works the same.  You can give general advice, but everybody needs to find what works specifically for them.

Oh, and proper palo diet is supposed to be short on processed meats.