Diets For Fat Loss: Low Carb v Low Fat | Nutritionist Explains... | Myprotein
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- What is the difference between low fat and low carb diet? Our expert nutritionist Richie Kirwan, talks about which is better for fat loss.
Richie also dives deeper into how our body stores and burns fat with these two diets and how weight loss and weight gain can happen.
p.s this video is not here to recommend any specific diet but more to talk about the different approaches and which is better, if any, for fat loss.
So, now that is settled.... let the battle commence.
Which diet is better? Low Carb or Low Fat.
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Diets For Fat Loss: Low Carb v Low Fat | Nutritionist Explains... | Myprotein
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1. Jensen J, Rustad P, Kolnes A, Lai Y-C. The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise. Frontiers in Physiology. 2011;2.
2. Hall KD, Farooqi IS, Friedman JM, Klein S, Loos RJF, Mangelsdorf DJ, et al. The energy balance model of obesity: beyond calories in, calories out. The American Journal of Clinical Nutrition. 2022;115(5):1243-54.
3. Frayn KN. Metabolic regulation: a human perspective: John Wiley & Sons; 2009.
4. Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion The DIETFITS Randomized Clinical Trial. JAMA-J Am Med Assoc. 2018;319(7):667-79.
5. Tobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet Diabetes & Endocrinology. 2015;3(12):968-79.
what is a cutting diet and how can you implement one? Uncle Richie explains all here 👉 th-cam.com/video/co2HEUtLdRE/w-d-xo.html
What about evidence of satiety levels on low fat v low carb diets? A lot of patients I see report lower hunger on low carb so can adhere to the diet better.
Calorie deficit, mix both carbs and fat, reach your daily protein intake, explore foods with amount of micros and enjoy eating :)
An informative non biased review of the subject matter with no agenda being pushed - how novel in the TH-cam world. Bloody well done!
The beautiful thing about this information is you don't have to agree, believe or like this guy. The information he provides, doesn't care, he's just correct. And there are no exceptions in humans, but for any pathology.
difficult. I have kidney failure and calcification of the heart valves and also elevated Lp(a). If I have to follow all the nutritional recommendations (little oxalate, little phosphorus, little protein, only unsaturated fatty acids, few carbohydrates) I honestly don't know what to eat anymore.
EXCELLENT VIDEO!!! Great job! Thank you so much!
As a personal trainer myself, Richie has helped me ubderstand so much more on the nutritional side of things
That, "You bet we do" hit my soul directly.
It just takes one small change in lifestyle to create a domino effect on the rest of your life. A lot of people aren't willing to make that small change. If it was easy everyone would do it. They go through and waste their life without ever finding out what they're truly capable of. So anyone who's here because they have the mindset to become better, even by 1%, you're a champion.
I started keto mid June and I've lost 16kg, my original weight was 101kg. Right now I'm on a diet break and I have actually increased protein as my main macro component as I have started weight training.
I did clean keto with a lot of greens and I always made sure I was in a caloric deficit. Due to how well it worked I stuck to keto religiously. However, after more reserch I think the key is to eat healthy (minimise junk food) and make sure you are always in a caloric deficit.
Great Video and plenty of useful information
I am 67. I went on a keto diet for a year. My cholesterol level went from 4.5 to 8. So I dropped the diet. I am trying low fat now. I do like bread and have re started baking my own whole meal bread. I feel fuller on this, but do have to be mindful of how much I have each day. Thank you for the helpful information.
Keto is so hard because you're supposed to eat mostly healthy fats. Eggs, avocado, olive oil, salmon, nuts, etc.
I did a keto diet once and lost 15 lbs in around 2 months. The thing is that I don't think any of the 15 lbs was fat. I'm going to try and lose weight on a low-fat diet now to see if it changes the amount of fat I have
They both work and have their own advantages, low carb will use more fat for energy but involves consuming more fat which will be stored, low fat involves replenishing less fat but with the presence of dietary carbs you won't use fat as consistently as you would on low carb. No matter what diet you follow, even when you eat nothing at all you will always be using both fat and glucose as energy simultaneously but at different variations depending on many factors. The one thing however people don't understand about low fat is that the fat intake has to be as low or close to how low carb intake is on keto in order for it to work, I've seen many biased keto fanatics use deceptive tactics like comparing the results of a 5% carb intake to a 25% fat intake calling it "low carb vs low fat"
I’ve always avoided excessive fat and done well on it 👍🏻
Well said, bro
Thank you.
I have tried going higher carbs a few times…it’s great because I look full and my workouts are on another level, but I feel sleepy and bloated all the time. I have gone moderate fats and protein with low carbs and it just works great for me. I carb load on the weekends and makes me look massive when I do it lol.
Thanks 4 clear sound scientific explanation,iam trying to loose weight on one meal a day is my 5th day I eat at night within a 2 hour window, wat would be the right time to eat my dinner, Mankgabane from South Africa
I've lost 15lbs in 4 weeks on keto...it works for me. Cutting carbs is reversing my prediabetic stage also.
Same, once i stalled for a while i switched to carnivore which had better results
Would you eat like that for the rest of your life? Calorie deficit is the key for fat loss and how you create that is up to you, but it should be something that you can sustain for a long time (years) and that’s down to preference
Edit: will come on your progress btw, keep it up, glad you’re making progress 💪🏻
@@chubakafan4067 Yes I would.
@tabularasa good for you, if you can do it then do so, as long as you’re living a healthy lifestyle consistently I don’t care what diet you follow, preferences are subjective😊
Keepup with Keto - I lost 40 Kgs in 10 months, reversed my pre-diabetic and hyper thyroidism
This was great!!
I dropped to 150g of carbs per day and increased good fats. That really made a huge difference on weight lose and energy level💪 testosterone also increased
This was a great explanation. Who is this guy and is this his channel?
I haven't lost any bodyfat on a low carb keto diet nor carnivore diet in the last two years. Unfortunately, I believed Keto / carnivore alone was the answer but it's not!
I would say Keto and carnivore are great for fixing many conditions and diseases but for fat loss it is not optimal.
I think what is important for fat loss is the Randle cycle and not eating high fats and carbs in the same day or meal and using more energy than we ingest.
Your explanation here ties in with that exactly. MT.
Variety. a lot of everything in moderation . no extremes.
So no brown rice only diet? Brown rice and beans?
Unbelievable. In 10 minutes you’ve totally cleared away all my confusion. Both approaches can work. The question truly is which can I live permanently with. So simply brilliant. THANK YOU! Subscribed!!!!❤️❤️❤️
Whe want video about...how to be in a deficit without counting calories...
Did keto, lost like 20 kg, but kept fainting (which could be my fault due to maybe not eating a lot). But also gained it back again within like 3-4 months after having worked on it for 1+ year. Now wondering whether to do low fat or a less extreme carb restricting diet.
This is pretty much exactly my current issue. Lost lots of weight on low carb but felt terrible all the time. Stopped and gained all the weight back, plus some. Going to try low fat and see how it goes. Good luck to you
I can’t go keto for more than a couple of weeks. It’s easier for me to stick to my diet when I range my daily carb intake anywhere from 20-60 grams and make sure I eat enough.
I think if your getting adequate protein (1g per pound of body weight), you will be less hungry and have less cravings
I did Keto for almost 3 years. I started getting nauseated with all the fat I was eating. I do better on a high protein (1g per pound of my body weight) and a low carb (under 75g per day) and low fat.
It seems to me, that it’s better not to combine the two. Just alternate. 😊
Agree that Low Fat and Low Carb both have their targeted group, and personalization is the key to success. Personally, Keto did well for me, because it effectively and sustainably creates a calorie deficit and enforces a healthy lifestyle.
As a tech worker, my office is surrounded by all sorts of snacks; one can grab a bag of chips or jerky with butt on the chair. But I need zero willpower to resist the temptation -- snacking in general makes me uncomfortable, and chips bring bloating and sometimes burning. In fact, the only carb that I can consume other than vege is whole grain, which does not affect my keto level much; technically, I can do a Mediterranean diet under keto.
There is a common misconception on Keto Diet; high fat diet is only needed the first time you get keto, and is not necessary to maintain it when you start burning body fat -- only low carb is needed. Maintaining a high fat diet only slows down the fat burning.
Why is the audio so quiet?
for T2D the best diet is low carb, high fat, high protein, high fiber and no sugar diet.
I’ve gotten my leanest eating around 300-400 carbs a day. I feel like absolute crap when eating low carb.
Same here. Low carb always makes me weak, tired, and cruddy feeling. Even with taking all the vitamins and sticking to meal plans. I always wondered how people said they felt so great on low carb. Guess everybody is different
Low fat high carb gang 🤘
YOU. YOU. YOU what works 4 you! Best diet is vegan 80-20 or 70-30.
Honestly 29% fat is way better than the average American diet but not really "lower fat" and I'm sure all the keto people would say 30% carbs is absolutely not low carb- certainly nothing to judge insulin on when it has to be way way lower to go into ketosis - the only way to monitor how glucose levels affect weight gain. But I know I dropped a lot of weight surprisingly quickly by going to around 23% fat on an average daily basis.I could eat wheat bread here and there but left off the butter. It's just figuring out meals that can get you there and sticking to it. But I find that eliminating a fattening habit here and another one in two weeks also etc. will eventually get you there.
Started 3/4 weeks ago, im doing a calorie deficiet and no processed foods diet with 50% carbs 40% protein and 10% fat, lifting everyday and doing cardio and im noticing no differences on bf...
I started with 23% bf and im also type 1 diabetic so my body doesn't produce inslun naturally.
Does anyone have any suggestion on what can i improve in my diet?
Do higher healthy fat and less carbs. Maintain the protein
@@cassrock the thing is fat has more calories so i would have to eat less, and im the kind of person that is always thinking about my next meal
@@cassrock but im seeing results now thanks
Would creatine be good or bad for an 11 year old
Neither good nor bad, probably pointless. Your growth hormone levels will be so high going into puberty that you will grown no matter what
The axis of habit and emotionality is the epistemology of reducing excess weight. Not a diet scheme. Most everyone has tried many multiple diets, and all have worked, until they didn't. Stop placing the success of your weight loss on any system and instead look inward into and why you make the decisions you make. It's a deflection of responsibility and wrong to praise the success of a diet program. This then offers you a way to blame the outcome on it. When it's you, and always has been.
After years of research and study, I have come to the simplest dietary solution. First, eat real food (most of the time.) Second, don't eat all the flippin' time. Third, we are designed to move, so move! You pull those three levers, healthy weight is a guarantee.
Does your second point mean you think intermittent fasting is good, or ypu think lowering calories is good?
@@Gaeisok While I think they are not mutually exclusive, my choice would be intermittent fasting. It is hard to overeat real food, so eating until one is full then not eating for some amount of time seems the most natural. Think about it; when in the wild would humans ever stop eating unless they are either full or out of food?
Low fat might be a very good option for type I diabetic people that cannot cut carbs from their diet... Unless they want to die
lol😅
Our nutri-uncle...
Don't believe him it is not true they are both similar , only one has dramatic health benefit.
Low carb is the only way.
You need carbs for your brain functions, though?
Gluconeogenesis
420th like
No you just talked so much you lost me. Whats the answer?
He said they're honestly around about the same (low carb being only slightly better). So it's up to you
I don't get it.. if you want to lose fat, you suppose to be on a low-fat diet, right?
The purpose of Keto, is to reduce carbs as much as possible. Our body always burns carbs and sugars first. When you remove those from the diet and start eating more fat, your body gets the message that it should burn fat instead of glucose. The state of burning fat instead of sugar is called ketosis and supposedly makes you feel better than when you burn glucose (who knows if this is true).
Low carb also doesn't spike blood sugar for diabetics.
But like the video says, just choose a diet that works for you. There isn't a one size fits all.