Diets have one common element, and that’s a caloric deficit. However, social media doctors, advocates, and promoter’s goal is to get views and followers. Diet trends seems to rise and fall during certain times of the year. If I could sell you on an idea about Eat pizza every day and lose weight. Then I might have your interests. However, if you only ate 1600 calories a day of pizza, then you could lose weight. Although, this isn’t recommended as weight loss doesn’t equal positive health outcomes. A person who hardly eats any food and starves themselves for fear of being fat is actually putting their body at harm. Diet trends typically focus around foods that people like to eat rather than foods that are good for you, or trends during certain times of year. For example, ketogenetic diets are most popular during January first, and then typically fall off by summer. The Atkins diet books have sold more 45 million copies over 40 years. Common to carnivore, the diet claims to be an effective weight loss aid by focusing on consumption of fatty meat, butter, and other high fat foods such as eggs and dairy. The Atkins diet reduces dietary carbohydrates to under 30 grams a day. This is interesting to many people because a diet that focuses on fat and animal protein is easier to follow because it taste better. You mean, I can eat all the steak, eggs, and butter I want and I’ll lose weight and be healthier? Well, No… That’s social media doing selling you an idea. Ironically, Dr. Atkins was over weight and experienced chronic heart disease. Studies show that weight loss occurs at equal rates regardless if the diet focuses on low carbohydrates or low fat. A total reduction in calories appears to be best. As far as body composition, a low fat- high protein diet provided better lean muscle mass.
Low Fat diets became popular due to studies showing high saturated fat intake was associated with negative health outcomes. The war on fat started to hit the markets, but due to the lack of great tasting foods, food products became saturated with sugar. Despite the the literature and reduction in fat, people were becoming larger and gaining weight. Total calorie consumption increased and protein consumption decreased. Fast-forward, and we’re still in a battle with high-fat, low carb, or low fat, and higher carb diet promoters. Ketogenic diet is better than carnivore in health outcomes. However, high protein – low carbohydrate diet could lead to hyperuricemia resulting joint and gout, and increase risk for hypercalciuria. (Kidney stones and osteoporosis.) Despite the lack of carbohydrates, high fat diets increase risk of type2 diabetes. The greatest health benefits are derived from diets in low in saturated fat and high in complex carbohydrates and fiber that increase insulin sensitivity and reduces coronary heart disease risk. Ketogenic diets can be a great weight loss strategy, but it has the opposite effect for building muscle. Building muscle in a ketogenic state is rather counterproductive.
Low carbohydrate diets and health
For over 40 years, there’s been studies on low carbohydrate diets and health outcomes. Initially, low carbohydrate diets yield slightly better weight loss. However, lower glycogen (energy in the muscle) storage and less water retention could explain the differential. Although, studies show weight loss is regulated after 12 months regardless if they’re low carbohydrates or lower fat. Low carbohydrate diets can be effective in weight loss if applied appropriately, and include low sugary vegetables and fruits such as crucifers vegetables and berries. A successful ketogenic diet consists of lean proteins. For more information about ketogenic diets, check our our article below. The truth about dietary guidelines is they are very boring. A diet around leafy vegetables, lean proteins, fruit, nuts and seeds is very boring and hard to sell. How many bodybuilders get burned out on chicken, rice, and broccoli while consuming this meal 4-6 times a day? However, the diet is structured around lean protein protein, healthy complex carbohydrates, micronutrients and fiber. Bodybuilders consume this diet because it’s simple and it works. There’s many approaches to weight loss such as medications, diets, exercise, and fasting strategies. When choosing a diet, or rather, a lifestyle change, it’s important to focus less on weight loss and more on better health outcome. Improvements in biomarkers will occur due to a reduction in weight, but what about longevity, healthy aging, reduce cancer risk, and body composition. It’s important to structure a diet around positive health outcomes rather than focusing on weight loss. Not eating any food is a great weight loss strategy, but it can lead to negative health outcomes. So what is the best diet? The best diet focuses on lean protein, fruits and vegetables, nuts and seeds. In other words, to put a title for a diet, the literature promotes a Mediterranean diet results in better overall health outcomes, reduces the risk of heart disease and cancer risk.
But I tried the Mediterranean diet, and I didn’t lose weight…..
