Very Low Carb vs Very Low Fat Diets | NEW Study
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- Опубліковано 22 тра 2024
- A new analysis compares Very Low Carb (ketogenic-like) to Very Low Fat diets for weight loss, insulin resistance and lipids. A complete look at the results and implications of ketogenic low carb and low fat diets.
Dr. Aronica´s video: • Our Study of Keto vs L...
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References:
1-www.frontiersin.org/articles/...
2-www.mdpi.com/2072-6643/13/10/...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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0:00 New study: very low carb vs very low fat
2:22 DIETFITS
3:24 Analysis of extremes
5:20 Recap
8:20 Results
9:13 Calories
9:57 Weight Loss
10:25 Insulin Resistance
11:08 Lipids
12:44 Low Fat caveat
15:54 Refined Carbohydrates
16:56 Under 10% fat
18:11 Summary & Takeaways
21:22 Additional resources
All experts agree that not eating processed foods is very important. Ill go with that.
Rabbit hole: all food except fruit is processed
This isn’t entirely true. Almost all food, except for nuts, fruit and veggies are processed. It’s also not true that processed foods are by rule unhealthy. Often the processing involves removing toxins, impurities or even enhancing the health by combining different stuff. Supplements are very processed, but in many cases are even healthier than alternatives because alternatives also contain unhealthy stuff.
The consensus is that a mostly, if not completely plant based diet consisting of mostly whole plant foods, with MAYBE some fish or white meats - is the healthiest diet for humans, with some variation. An ultra processed plant based burger is healthier than a meat-based one, because it still contains fibre and has no cholesterol, lower sat fat and no heme iron.
Awesome review of this study! Most notable fact from study: CHOOSING a diet IS EASY. ENDURING dietary controls IS DIFFICULT. They started with 608 people and ended with 39 who maintained the diets. 6.41%
That's cause this wasn't the goal of the original study. The 39 who stayed in the extreme sides was a secondary study. It's like an offshoot of the original. The original was measuring different things. The extreme sides were analyzed only to get extra data from the results.
i think not all diets are for everyone. you need to find the one that is right for you. i use to calorie restrict/low fat and i'd always end up giving up after about 1-2 months. i'd definitely lose weight though. then for the 1st time i tried keto and i found it super easy to stay on. first 1-2 weeks was hell, but after that it was just easy. my issue has always been my insane apatite. i eat A LOT. like 3x the amount of a normal person in 1 sitting. keto allowed me to eat a lot of food as long as the total carbs was low. eventually my apatite started slowly subsiding and by the end i wasn't eating nearly as much. i found myself not having cravings nor did i get very hungry anymore. i stopped keto mainly because i'm very physically active and i simply didn't feel as energetic as i use to. but my apatite is still low and i seem to have kept the benefits of being on keto. no cravings means as long as i dont start eating crap, i should be good from here on out. still watching what i eat though. i think if you have an enormous apatite, being on calorie restriction/low fat is going to be VERY difficult
@@BM1982.V2 the study's goal was testing them but people's goal should always remain their health. The point is this percentage does not surprise me, as many people would jump to an opportunity to become healthier, lose weight, become more financially secure, travel more, change their profession, move to other town for better life, you name it. The success rate is sadly around the same - 10%.
I’m not surprised by the 3 month to 1 year up-tick in consumption. As you get closer to baseline (or normal BMI), it gets tougher, as your body naturally wants more, to burn for fuel.
@@julijakeit- You make a very good point. It’s all subjective, but as a generalization, plant based is the way to go. Everyone can tweak it to their needs or wants.
All I can say after trying both low-carb and low-fat is that low-carb adherence is much easier for me. Low fat high carb tends to make me start going back to my old bad habits.
Me too! I don't have cravings on my ketogenic diet. On low fat, I am always hungry!
They did address that caveat in the video. Some of the participants who followed an ultra low fat diet ended up eating more refined carbs, perhaps due to satiety reasons
I have done both with remarkable results. The only approach I could adopt as a life style is low carb. The blood sugar roller coaster is too strong on low fat diets.
Agreed!
Also it will make you age faster
Thanks Dr. Gil. I did keto for almost a year and though lost about 5% of my weight, my triglycerides and cholesterol increased significantly, even though I cut out all refind carbs. By the end of that diet, I was craving fruit and veggies. I finally went totally whole food plant-based and everything improved, lost almost 50 lbs within 7 months and all my numbers have significantly improved and I'm no longer insulin resistant. Of course my case is anecdotal, but when something works like it has for me, and I've tried more diets than I can count, you stick to it. Google luck to everyone trying to improve their health!
Here’s more anecdotal evidence, I did keto for almost 6 months, it was really difficult to stick with but I lost 22 pounds before giving up. A few years later I went on WFPB and it’s been very easy to stick to and stay satisfied. I lost 75 pounds in 15 months to a healthy BMI of 21 and it’s easy to maintain. No more headaches, heart palpitations, dizzy spells, acid reflux, inflammation, and I have tons of energy! I only share because this information was so incredibly valuable to me and I hope someone else looking for the answers will find them like I did.
My wife can tell the same story!🤔😉😇
Thank goodness you saved your life. We know objectively that the best human diet for longevity is a low saturated fat whole food vegan diet.
@scispiracy - I have the exact same experience.
I also found out that I am a LMHR.
My cholesterol skyrocketes as soon as I cut the carbs.
Unfortunately I haven't reached the reference levels, but I haven't gone all vegan. Eats fish and diary products.
Total: 6,0 mmol/ L = 240 mg/dl
LDL: 4,0 mmol/ L = 160 mg/dl
@@darcey55 "No more headaches, heart palpitations, dizzy spells, acid reflux, inflammation, and I have tons of energy!" Are you saying you experienced these symptoms with a low carb keto diet? 🤔
Ultimately, I will repeat it here, what I tell anyone bother to listen:
Any way to lose weight helps. Even if your BMI low at 21 like I was, reducing weight (I only lost 4-6kg), can help reverse conditions like Diabetes and Hypertension
My simple rules:
Avoid sugar
Reduce refined grains and simple carbs (most ultraprocessed foods)
Increase soluble fibre (IE more veg and especially legumes).
If not vegetarian, have more oily fish.
Use nuts as snacks if needed
Try to keep moving, ideally walk 6000 steps daily if able, brisk walk better.
That's it. Otherwise eat as much as you like! You will tend to eat lower calories once ultraprocessed foods removed.
I would change or add:
Use microalgae/fish oil
Avoid or restrict food that makes you overeat (I tend to overeat nuts, nut butter, dates, dried fruits, ... not only junk food, so I restrict them as snacks).
Personally I would also use too much oil (and other fat sources) and I would use too much salt if I wouldn't restrict that.
Furthermore salt increases my appetite. Especially salt and fat in combination. For me almost all salty fatty food is "hyper-palatable".
Wouldn't insoluble fiber be even better?
@@DarthNoshitam oops typo, meant Insoluble fibre indeed
@@DarthNoshitam actually both are good for different reasons
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
However, this question of low carb vs. low fat is critical. Which is healthier long-term.
My story: WFPB and Vegan for 7 years - great LDL (82), high triglycerides(153) and low HDL(47). High Blood Pressure (130/84), joint pain for the first time and within 3 years had debilitating IBS. Lost 4 lbs only over those years. I was also either hungry or bloated - I just could not find middle ground. Initially - no processed food. Over time - shifted and had more refined grains and processed (it's vegan! yay!) - removed those and added eggs and salmon at 8 years -no biomarker difference, IBS still bad, 2 more lbs of weight loss, blood pressure still high. Shifted to Keto at 9 years (dramatic shift) and LDL went from 84 to 142, but triglycerides and HDL got better. This was 30G net carbs per day. Inflammation dramatically improved, IBS gone. Lost 20 lbs. But my APOB was 99 and my hair was falling out! Blood pressure dramatically reduced as did my joint pain. Even on a more keto I ate more veggies than ever - no red meat at all (chicken, fish, turkey, eggs and dairy). Now I've sort of combined them - using a CGM found what works for me. Lower carb (funny - mine is usually around 50-70 net grams per day and often lower), limit saturated fat to no more than 13-17g per day but I don't watch other fat. Fiber 30+ grams a day and often closer to 40G or higher. After experiments with carbs - some legumes ok (but IBS flares up every single time) so I eat chickpeas, lentils, lupini, and some peas. Grains I stay away from - terrible IBS and joint pain and my glucose skyrockets every time. Tons of veggies of all varieties (no potatoes of any kind but all other root veggies are just fine), fruits, nuts, seeds, and healthy fats. The result? Blood pressure normal, joint pain gone, IBS gone (unless I eat legumes and it's less than it was), APOB 73 with a LDL of 86, Triglycerides of 56, HDL of 70. Maintained my 20 lbs weight loss. I truly believe diet is individual. I have no issue with keeping carbs at this level, no I don't miss grains really at all, weight is lower than it has been since high school (I'm 57), I'm running marathons. Do what works for YOU - find the right balance for you. That's it.
Awesome results. Reasonably low carb with good protein and veg sounds pretty good to me, it's possibly into the range of more or less ideal.
Your story is actually amazing man. It's amazing how the comment section on UA-cam is sometimes even better than the UA-cam content itself.
I’m in neither camp. I’m managing my weight and appetite better by ignoring macronutrients. Plus, I feel much better. For me it’s about eating whole foods and watching portion sizes.
It’s quite interesting to me that there’s so much attention paid to the extreme ends of macro nutrient intake. When the truth is the vast majority of people are not going to live decade after decade with either of these restrictions. Does that mean there aren’t some we’re going to come on here and make a comment about how it changed their life? No, because, so many of us are looking for some kind of validation because the food environment is so utterly crazy. Haven’t looked at all this issue since 2007, I can say we just have our best bet if we could get people to lose about 10% of their weight and keep it off consistently. That wouldn’t get many people skinny, but it would make a difference in their blood markers, and it would definitely be a start.
@@oolala53people go into extremes because in an extreme you can ignore the rest of the much larger multivariate, multidimensional spectrum of reality. It is a form of black and white thinking. This is a problem for all of humanity since forever in almost any field interest. That is why cults are effective, they give a smaller collection of often quite strict but fairly simple rules and screw everything else. Some people want this very strongly and we all want at least some simplicity in some aspects of our lives so we can focus on the other aspects that are more important to us . Ingroup vs outgroup social dynamic is strongly at play here too. In the case of nutrition, people want a few simple things to follow, which has often resulted in some very cultish behavior, especially with influencers who live off of their brands' cult followings.
Portion control is literally the best thing you can do for your health. just eat in moderation people. simple
Thank you again for presenting this research! Appreciate all you do.
I'm 67 yo. I've been doing keto since 2016 after a quintuple bypass. Lost 75 lbs and plateaued there. I walk four to six miles most days. ApoB 66, cholesterol 136, triglycerides 63, HDL 51, LDL 72, VLDL 13, chol/HDL ratio 2.7. All good signs, but still had to get two coronary stents in July due to calcification. It is frustrating to make good lifestyle choices yet still have to deal with calcification. Watching your channel encouraged me to have the ApoB test which I just got back yesterday.
200k well done, the single most important channel in nutrition education for a wide audience.
Thanks! I’m going to stick with my WFPB diet. It is fairly high carbohydrate, moderate fat, but more importantly I am seeing so many positive health benefits and it fits with my values regarding compassion and climate concerns. Dietary quality > macro counting.
totally agree!! love this. WFPB for life
WFPB all day, everyday 🤠
12 years WFPB here. I totally agree!
Agreed. 🙏🏽💪🏽
Been on WFPB for about a year and a half now. Went from 136lbs to 119lbs. Cholesterol has dropped dramatically. I eliminated a lot of unnecessary sugar as well. Have more energy, my doc my yearly blood work was great he said "keep doing what you are doing".
I am very impressed! The amount of work that goes in to producing a thorough video like this, complete with data and statistical significance. Thank you for helping me to eat healthy. BTW, it's low carb for me. I am eager to see my lipid profile when I have it re-tested.
Thankyou so much for giving references
I appreciate what you do. No one goes into as much relevant detail as you do
I eat low-carb, not keto anymore. I can't do keto due to kidney failure. So I stay around 75-100 grams of complex carbohydrates. I eat very little processed foods. I'd say the only thing that is "bad" for me is a slice of sprouted bread I eat on occasion with a tablespoon of no-sugar natural peanut butter. That's a treat I enjoy with a cup of coffee or hot tea if I need a pick-me-up. I will eat a low-carb wrap with meats, cheese and veggies on occasion if I need a change from my big salad I usually have for lunch. I've lost 162 pounds over the last 3 years by changing to this way of eating. I'm 57 and feel better now than I did when I was in my 30's. Prior to getting my diet under control I ate a lot of fast food, mainly processed packaged foods. Basically my diet was filled with crap. I eat very well now, plenty of food, never hungry due to healthy fats like olive oil and grass-fed butter. I guess I eat more of a Mediterranean diet. If I do feel like snacking, I'll eat nuts, hard cheese, and a little fruit (mostly berries). If I crave something sweet, a couple 2 or 3 dates will do the trick... such a nice treat when watching tv with my grandgirls. I never feel deprived. Quality does matter on the foods you consume. I concentrate on protein and non starchy vegetables at meals. I wish I had been taught this as a child. I live in the South USA, was brought up with biscuits and gravy, beans and cornbread and lots of fried foods. We had some form of bread and potatoes at every meal because it was filling and inexpensive. My family was lower income so we ate cheap meals. It was normal to me. But I developed health issues from carrying so much extra weight and had to learn how to nourish my body, not just fill my belly. The way I eat now is very satisfying.
Thank you for your helpful videos!!
thats right, on the long run, keto and carnivore diet will wreak havoc on peoples kidneys
Some DR. science gay named Kemptner devised a diet that fixed people with your kidney failure. He had like a 97% success rate with 20,000 documented cases. The diet consisted of rice, sugar, fruit. If people didn't adhere to it he'd literally beat their ass.😂 True story.
I love that you focus on quality of diet. I have lost 40 of my 45 lb. goal on a keto/low carb diet. My focus was and still is on the quality of food I eat. I’m not in constant ketosis; I go in and out with highest levels before bed, and lowest in the morning and right after meals.
Basically, I avoid added sugar, eat whole, unprocessed foods as much as possible and have increased my fiber intake (not difficult when focusing on whole foods). I’ve just reached one year marking my change of lifestyle - eating and exercise - and have a bit to go to see the results I’m looking for. I am taking a week’s rest from monitoring and logging every aspect of my life since it has become a bit tedious. Even researchers need a vacation now and then. 😉 I will resume this aspect (using myself as an experiment of one) on Dec. 1st. It’s a challenge I can’t resist!
I just had to subscribe, Gil. I love both your approach on the matter (sticking to good science, objective evaluations, looking at the whole picture, going wherever up-to-date data leads) and effortlessly being a decent person in relation to other fellow humans. You really have no axe to grind, striving for truth and fairness. I also like your style as a host, and the clear, concise but complete info presentation. Kudos!
I will keep on doing keto, thank you Dr. Gil
Thank you! This video helped clear up some things for me. These are the results I was expecting based on my own experience so far. Some good news for low carb people.
Thanks for another excellent fact and data driven video, and for your easy-to-understand summaries and recaps. This is so helpful to me as I try to navigate this foggy landscape. One piece seems to ring true no matter which formula you follow… getting rid of ultra processed foods and paying attention to quality really has a great impact, aside from anything else. Let’s do THAT😊
Very Interesting. Many thanks for sharing Dr Carvalho
Some of my experience with low carb and low fat diets:
I did keto for some time to deal with diabetes and it helped a lot. It was easy to eat less on keto. But as soon as I started exercising I noticed the keto diet is not sustainable. I had no energy to lift weights for more than 30 minutes, almost no recovery between sets. So I switched to low fat diet (as I also had high LDL). I continued to lose fat, improve my HOMA-IR and my energy went through the roof. However, now it's easier to overeat.
In conclusion, both diets have their pros and cons and not every diet can fit your lifestyle
That's very interesting. I'm strict keto (less than 20g carbs/day) and I lift weights full body 3 times a week for an hour without issues. In addition, I run about 20 miles a week, split over 5 days a week and then still do 30+ minutes of some other cardio on my days I don't run. I have no issues with it and I feel great. I of course also had Diabetes and Fatty Liver. Those are both now gone and I'm medication free.
@@RachPreC3M for me on keto, low loads and cardio was ok, but lifting heavy weights drains my energy too quickly. And it's not like I'm exhausted, more like the muscles just stop working
@@ARG_ON18 most likely it is because of lack of glycogen, which we get from carbs. Some of dieteticians recommend carb load before workout, for example Delauer, up to 50 grams, but causing problem might be also body is not fat adapted, so your energy level going up and down dramatically between meals. In that case, IF fasting is helps, but first workouts, especially at the middle and end of the fasting gonna be really exhausting, but will adapt you as well after month or so. After i would recommend just come back to meal before workout, if you reached fat adaptation and see the results
Fat adaption is key look it up
I think that everyone adapts differently to different types of diet. I've been on keto for 40+ days, I workout 4 to 6 times a week, lifting weights. On Saturday I usually do 2h of heavy training and I'm full of energy.
Excellent! This video was easy to understand and extremely thorough. ❤
I loved Dr Aronica's presentation. Very thorough and easy to follow. Very interesting research.
appreciate your work so much !
For years I've always said that there are more paths to what you want. Either low fat, or low carb....but consistency is the real key. I'm low carb myself, but was into bodybuilding when I was younger and really stayed low fat that whole time. I think both approaches are good as long as you remain consistent! Great study Doctors, thank you.
good video - interesting to hear the results of the study and to hear the more involved explanation of study goals and design. enjoyed your objective and logical summary and take-away advice. thanks for sharing!
thanks for another informative video Gil
Thanks for this informative video. I was on the Keto diet for over two years, and I enjoyed all its benefits: weight loss, mental clarity and improved stamina (I ran a marathon, and my fastest half marathon while on Keto). However, I noticed that while all other metrics were good, my LDL cholesterol was off the charts. I know there is a lot of Keto advocates say that high LDL isn’t a cause for concern, but I decided to play it safe and change my diet. I switched to a diet low on fat, sugars, and simple carbs - and combined it with exercise. While I felt awful for a couple of weeks (a reverse Keto-flu, you could say) I feel better now. I have also been able to maintain my weight and fitness levels.
Did you have high HDL while on keto?
@@Romns1513 no, my HDL and triglycerides were in the green zone.
LDL level does not matter unless it is glycated and damaged in presence of high blood glucose (hello carb eaters).
Every body is different and has so many variables. I, for example, always seemed dizzy and without energy on low carb. I'm not a fan of meat or fats, so it was an absurd effort that didn't pay off in the weight loss. With my husband, lowcarb and keto really worked and he can't do lowfat. And i hate diets fanboys
This is one of the best nutrition channels for helping non-experts to understand the limitations of studies 👍
I can’t like this video enough!! In fact, I love this video!!! It’s about time!!-I feel vindicated. Thanks for posting it!
Great Video!! You nailed with explaining the data!😊
Actualy amazing video you made.
Thank you, another fantastic video
Fantastica e complimenti per l' analisi e la chiarezza :)
Many thanks Dr Gil for sharing these interesting findings and for being objective all the time💚. I am vegan for ethical reasons but try to follow the healthiest version of vegan diets which I personally beleive is a whole food plant based diet with some supplementation . I have a lot of respect for you and your channel because you state facts and you stay objective about matters and your assessments are unbiased that's why I trust your channel more than the channels that promote what I personally choose to adopt🌸
Very thorough analysis thank you.
I'd love to know what the average low-fat or low-carb diet looked like. Especially, what was the saturated fat and fiber intake of the in low-carb dieters?
It looks like the saturated fat wasn't tracked, only total fat, but both diets were specifically designed to be "healthy". The fiber intake of the low-carb diet was 24g at baseline, 22g at 3 months, and 19g at 12 months. Also these numbers were self-reported, with some results excluded.
Thank you for a very balanced and fair video.
Thank you Dr. Gil for this! It’s nice to see a study with ultra low fat and ultra low carb comparisons, and many thanks to the researchers who pulled off this feat! That said, I feel like if the ultra low fat was WFPB, there would have been less refined grain consumption and thus lower triglycerides. But yes that the take home message there is people should still be mindful about reducing processed foods from their diet.
Edit: ah, just reached the ending where you also mentioned the lack of difference in triglycerides due to the refined grains. Good to know we agree! 😄
Very nicely done.
great post...thanks.
0:35: 📚 A new study addresses the criticism that previous studies on low carb or low fat diets did not go low enough.
3:49: 🔑 The DietFits study compared the effects of carb restriction to fat restriction on food choices and cardiovascular health in the context of healthy and weight loss diets.
7:29: 📊 The video discusses the results of a study on fat restriction and the importance of the 10% cutoff.
10:32: 📊 Both the fat restriction and low carb groups showed a significant reduction in insulin resistance, with no clear superiority between them.
13:59: 💡 The type of diet, whether low fat or low carbohydrate, can affect satiety and cravings for refined carbohydrates.
17:59: 📊 There was a lot of variability in dietary preferences and no significant change in triglycerides or LDL-cholesterol for the five participants in the trial.
21:00: 📊 LDL-cholesterol did not change significantly over the course of the trial, but there is room for improvement in both groups.
Recap by Tammy AI
Thanks for the recap Tammy AI!
Thank you!
@@Javier_02906 Tammy AI is AI, so no need to say thank you to it.
Thanks for this
This is great! I love that they both worked! It's scary when you watch gurus saying the other will kill you.
I combined low fat and low carb - just ate lean protein and lots of vegetables -> got great results
Low fat and low carb is either too little calories or dangerous amounts of protein. To be truly low fat and low carb and eat enough calories, you would have to eat at least 300-400 grams of protein a day if not more.
Same here! I did about 35 grams of fat, 20 grams net carbs( 50 grams total) and the rest protein. So not extremely low fat or strict keto, but both pretty low.
@@Evi_Evi86 how many grams of protein?
@@dj-fe4ck about 150. But I weigh less than 50 kilograms so I don't need that much food to maintain my bodyweight.
190g protein@@dj-fe4ck my stats: 70kg, 10% body fat, 51 YO
Agreed Gil, diet is a personal thing. Everyone needs to research and undertake their own journey..
hard core fan received a notification form your channel and now he is enjoying the video 🙂🙃
Thanks a lot for the video ! Informative as always. I like the approach : focus on quality !
And also what we see is that the majority of people don’t stick to a low carb or low fat. They come to a middle ground. I think that was also in an interview of prof Gardner.
So better focus on quality than a group (low something) and of course focus on veggies / fruit / some whole grains / nuts and seeds …
I am doing 10% fat, no refined carbs which is what the guru doctors recommend. Lost almost 20 pounds in the first 6 weeks. It is pretty easy to sustain once you learn the basics. Whole Food Plant Based is the diet I do. Tons of fruits and vegetables and legumes and some grains.
Really great video! Thanks it is so nice to hear honesty instead of zealot type only this way works etc 😉
Everybody is different, but as a 65 yo F, 5'4" and 100 #s, I have a OMAD diet primarily veg and sour cream, supplemented by beans and protein, occasional chips or pretzels, lots of water throughout the day. Lost 105#s over 1 year ago, maintain it and am completely satisfied. Just had compete physical and ALL was great including cholesterol and triglycerides. I take NO meds whatsoever and feel great!
Thanks so much. The more studies I see, and the more people I talk to, I genuinely have become convinced that there is no perfect diet for everyone, that there may be some general areas that are probably going to be better for the vast majority of people, like cutting out (or way down) added sugars and refined grains, and not going to the crazy extremes like carnivore or fruit-based diets, but having a reasonable amount of fruits and vegetables that are high in antioxidants and fiber. Outside of those, there seem to be so many varied experiences that I think imposing what worked well for you is the epitome of arrogance. Even if you've found a group online that share your success at a given diet, that means nothing, it means there are other like you. What about others who have the opposite experience?
I was low-carb for quite a while because I was convinced it was the best way to lose weight and maintain that weight loss. But I think I was lying to myself. I was able to lose wright and kept most of it off for a year or two, but that weight started to slowly come back on until I got really strict again, lost some of it, only to bounce back up yet again. In other words it was not sustainable. I couldn't maintain the diet for more than a few months at a time, sometimes far less. All the while my lipid numbers suffered and I ended up, after quite a number of years of up and down weight with having to get a stent.
Contrast that with the last 6+ year on a low-fat vegan diet. I managed to lose more weight than I did with low-carb and kept it off this entire time. But while it was more sustainable, I was also in a different place mentally. I had had a stent and I was much more committed to what I thought would be a guaranteed prevention for additional issues. But thanks to this channel and other nuanced and scientific approaches to nutrition I realized I didn't need to go to the extreme of 10% fat (which I did for about 4 years) to maintain good health. So I now probably do 15-20%. Still a lot lower than most people, but about double what I was initially. And I feel just as good and my lipids haven't changed significantly.
I have friends who were just as convinced as I was about needing to keep fat extra low, and tried desperately to adhere to the same diet, but despite trying for upwards of a year, were constantly miserable. They felt deprived, constantly hungry, low energy, and they actually gained weight despite what they had calculated as a calorie deficit. They felt bloated and just generally horrible. Now they eat a not totally low-carb or low-fat. It does have a decent amount of veggies, a bit of grains, and some, but not huge amounts of meat and milk. Small meals satiate him to such a degree that he can go 8 or 9 hours without feeling the last bit hungry, and he doesn't have to stuff himself to feel satiated, as he did on very low fat.
We have different genes, microbiomes, and prenatal/congenital aspects that can differ quite a bit and make our experience with food very different. I know longer understand the insistence of some that everyone has to adhere to the same diet. It's almost as if it's a religion - you have the fundamentalists who insist that there is only one truth for everyone and the apostates will burn in hell so we have to convert them or vilify them as evil. It's really crazy. Why is someone ELSE's diet important. Why does one have to defend one's own diet if it works for them? These are personal health decisions that everyone has a right to make for themselves. The only people who should be making ANY recommendations, are people with lots of research under their belt like Gill and Dr. Aronica. Everyone else can do their own research as they see fit and use that to guide their own decisions, but I think that it is incredibly arrogant to then start making recommendations to others, outside of the very basic ones as I mentioned above...
I am 71, happy with my low fat diet: no processed food. Just some quality meat, chicken, fish, lots of potatoes, rice/pasta - and organic kale/carrots. Lunch and dinner. Breakfast: oats with kefir. One banana. Coffee. Afternoon snack: fried egg (I use olive oil) on sourdough bread . Fruits. Evening meal: muesli with kefir / blue berries/ sea buckthorn, some cinnamon and cacao. Fruits. I eat ( not much) 100% cacao , no sugar, chocolate with the dinner coffee. Sometimes ice cream with blue berries (that´s the only real sugar I get) . Stable weight, 68 kg. Take no medicines.
Very true, absolute chaotic information online.
19:50 Small piece of constructive feedback: I imagine some people have your videos running in the background, and they don't see the text on your screen. It might be a good idea to play a warning sound and stop the video when you're correcting yourself, or even rerecord that small audio section. Thank you very much for your excellent videos.
That is a really great study, it is so interesting that both groups reduced their insulin resistance by 30%
That would mean that the diet you can stick to is best for you.
Both groups lost the same amount weight as well, so it could be just due to that.
@@jussi3378 It is precisely that. The amount of fat cells we have is set during adolescence. After that no more are created in most people when we gain weight, meaning our capacity to store energy has a set limit that only decreases with age (as fat cells become less flexible). The only thing that can help increase that capacity is gaining weight, even temporarily, during adolescence and then losing that weight and trying to stay lean throughout adulthood. All this noise about diet is pointless and ignores the elephant in the room.
@@JAnx01 Yeah, I'm not entirely sure that insulin resistance is of much value as a target for treatment. There is the Randle cycle which you can activate chronically which may cause issues, but otherwise if you don't want insulin to go high, just don't eat carbs (or large amount of protein) or vice versa.
Insulin resistance is the most important marker, maybe in all of medicine , it seems to be what triggers the onset of many diseases
Excellent.
I swap between the 2 (either low fat or low carb) depending on what I have in the fridge lol. I'm slim and have no health issues. I eat whole foods though and hardly any processed food - that is key to health.
Great video
Excellent. For future research I recommend they test eyesight and cognitive functions. I've been on a low carb, higher fat - both between keto and Mediterranean - for 9 months. NOTE: didn't do this for weight, never had weight issues. After two months, I noticed significant difference with my lazy eye. Confirmed by my optometrist. First time in my life my eyesight improved.
Then I started using my calculator less, because I discovered those tedious calculations I could now do fast and easy in my head whereas before they seemed to be a struggle.
Wish I had dropped sugar and refined carbs decades ago. My brain is far better for it.
Hi, could you share a few meals? Like meat and veggies?
The power of suggestion.....
The "power of suggestion" didn't change my lab work (A1c, triglycerides/HDL, liver panel, etc...), weight, and BP dramatically for the positive, eating low-carb/high-fat did. And as for the prior comment about improved vision, I also have experienced an improvement in my longstanding blurry vision from my Sjogren's, so stop letting your preconceived beliefs rain on other people's successes. @@NamelessSmile
@@vh2205 easiest very low carb meals meal I found was simply stir fry chicken and cabbage, coliflour, capsicup and onion.
Chuck in some olive oil and crushed garlic in a wok cook chicken and onion remove cook veggies, chuck it all back in wok add soy sauce and oyster sauce cook for 2 min and serve.
The beauty of this reciepe is you can swap the sauce for curry pastre and coconut milk chuck in the chicken and veggies and you have a curry
or just use chicken stock and some corn flour stir and thicken and you have a kind of chowmnein
Every time they tell me this is a good diet, I ask "a good diet for who?" I guess it all depends on your metabolic health and personal circumstances. For instance, whereas a person who suffers from fatty liver disease might struggle with their fat intake, a perfectly healthy individual might be able to cope with a high fat diet. Likewise, if you suffer from Crohn's disease you will probably struggle with high amounts of fibre in you diet, or if you suffer from IR or diabetes sugar will be a no-no for you.
My NAFLD was definitely caused by sugar consumption, not fat, so when I switched to a low-carb/high-fat diet, my ALT dropped 52 points in the first 90 days alone, with my AST quickly dropping 34 points as well. Now, high fat has given me my first normal liver labs in years.
Mixing high carbs and high fat is a bad idea, that doesn´t necessarily mean that going low carb or low fat overall is going to be beneficial. For a starters, you can always alternate low fat meals with low carb meals or low fat days with low carb days. You don´t have to religiously stick to either. Or keep moderate amounts of both so you don´t have to plummet the other.
ice cream is liquid death.
@@jamesalles139But it sure is good! If I only had 6 months to live, I'd eat it all the time. Unfortunately, I think many people eat it as if their time was running out but it's not (yet).
But isn't that addressed by simply staying at a healthy weight, ie, not overeating. What I mean is, that if you eat a healthy primarily whole foods diet and keep your weight in check, then you don't have to worry so much about your macros. It would even out to either low/high, high/low or moderate/moderate by itself.
@@TC-by3il Depending on the context, it may not matter at all. For instance, in a one meal a day plan where, yes, you put it all together and get a huge spike of insulin but then have 23 hours to balance all out.
The whole plant food gurus usually advocate for low fat, they don´t have that much faith that the universe will just balance itself.
I think if you just avoid processed foods and added sugar, and eat a wide variety of natural foods, everything will be fine
Lovely study and review Gil. Did they record fiber?
I’m not surprised that those on the low fat depend more and more as time goes on on refined grains, because they’re just so easy to find in the United States and Europe, and it just seems like everyone’s eating them. What cooked grain besides rice is available in restaurants or even many cookbooks? I took a macrobiotic cooking class decades ago, so I’ve been using grains like whole grain rye, not a flour, or whole, oat groats, not cracked, not flaked. And a few others but I am definitely considered to be a weirdo, and don’t even tell a lot of people about how I eat.
Thank you Dr Gil for this highly valuable presentation. Being satiated during diet is very important, I'd say expand the varieties of food that doesn't cancel the diet. I do keto I discovered hot dark chocolate to be very nice, hot matcha, salt, multivitamins, canned fish, aspiring to take more vegetables, and grow my own food. But the last part still more like a dream only for now 😅
Keto is kind of more expensive than usual though, I wish more people would do that so we could improve the economy of scale now especially in my city Makassar Indonesia
Good info. Thanks. toronto canada.
Was super confused with was was said at 19:54.
Saw the correction when I circled back "cutting fat"
That's a super important distinction, overall higher fat diets does seem to be more satiating.
I can also attest to this in my own life.
Looking forward to seeing the ApoB data.
I'd love to see before and after VO2 max in participants, but know that wasn't measured. I say that because when I do low carb I do lose weight but I also lose the desire to workout.
Feel you.. I eat around 62cal% Carbs and 15-23cal% fat..
I am Hella energized and wanna workout all the time.. but as soon as I get some more fat on a day I lose the effortless desire to Go to the gym
The will to workout has nothing to do with VO2 max though.
@@SlizzIn drug terms. Fat is a downer and Carbs are an upper. Carbs make people feel better. Fat is associated with hibernation and was only consumed in high amounts by people trying to put on weight and usually avoid moving as much as possible. So this aligns with how you feel.
So interesting this study. I've been eating ultra low fat for the past 3 years (10-15g fat), high carb medium protein and also consume more refined carbs. It doesn't bother me, and I don't believe it is causing negative effects according to blood tests. I feel strong and this type of eating allows me to feel good, be fit and athletic.
Nice to view a balanced comparison 😊
Would be very helpful to see what glucose levels were in each group before, during and after. Disappointing that this was not adressed
Il y a par contre des études qui démontrent cette comparaison entre ces deux diètes relativement à la glycémie.
Which knes soecifically? Wgat did they show?@@richardcardinale7152
Thanks for sharing. I came across your video and began watching because we have the same last name Carvalho. So glad I stopped to listen because now I'm hooked on all this great information. Thank you!
Bottom line here is that you can do well on any type of diet that does not contain much ultra processed junk food and sugar drinks. If you drink primarily water and eat foods that don't have labels, you will do fine.
This is a short term intervention. It says nothing on long term outcomes.
Agreed.
@@Sobchak2 So you think there will be better results with ultra-processed junk food and sugar drinks?
@@JeffC-fq1be where did I say that, exactly.
@@Sobchak2 You implied it.
Thanks for the video, very interesting. Only refined grains are mentioned, but not saturated fats. Wish I learnt something about that too (high fat can mean high mufa pufa or high sat fat, just like high carb can mean high complex carbs or high refined carbs and high added sugar).
I've tried keto a number of times and felt foggy, sluggish, I smelled kind of bad and my bathroom trips were not pleasant events and the weight lost quickly returned when I stopped (I think a lot was water weight). Now I'm mostly whole plant based (with occasional yogurt or small amount of cheese). I feel like a new person and my body feels less bloated and my energy levels are significantly better. I find this diet easier to stick to because how good I feel is strong positive re-enforcement. When I go to the gym I have much more strength and energy it seems. Anyone not having much long-term success with low carb, I suggest whole plant food diet for sure... ofcourse its anecdotal maybe it doesn't work for everyone but it does for me! Keep in mind its important to make sure you are eating properly still (non-processed foods and getting some protein with beans/lentils, nuts, seeds, etc and supplementing B12 if fully plant-based).
You might consider using nutritional yeast. Delicious umami flavor and loaded with B12
I do use it actually... I just need to get in the habit of using it more frequently I suppose@@lanelson6875
Me who is consuming High Fat and High Carb Diet :
Amazing Video 🎉
Gil, you look great dude. healthy and look like you've lost some weight compared to a year ago from that keto vs. med vid. keep up the good work
Quality, as you say, is important. That's where I started, because it's easier for me, at first, to improve quality than to reduce quantity, of carbohydrates for example: I've eliminated all the refined ones.
To me, this is the best way to start. Losing weight is easy, keeping it off is way harder; it takes real changes to your diet.
Changing the quality first, without worrying about losing weight, is the best way to go. The weight loss will follow after you know what you’re doing
Is it possible that people who were willing to stay on the very low macro diets were people who felt good on those diets, and may have been suited to benefit from them?
definitely possible. also possible they were more disciplined people, or more compliant to directions, or more ambitious, since participants were asked to try to stay as low as possible. this is a very interesting question. are they more disciplined or does it just feel more natural to them?
@@NutritionMadeSimpleits also Just the fact that whole or better intact Grains are Just too satiating.. I can only eat 80/10/10 when eating refined Rice / Bread.. otherwise my calorieintake would be Just to Low and I would be satiated but Not energized at all (for Reference my TDEE is about 3300kcal)
As Well as to your comment "decipline" - it can as Well Just be Said that the motivational Factor to stay in that macro range is just completly different.. Most people that Go that Low are watching Videos or documentaries with a Heck of a Lot of nearly magical and Instant promisses.. and their Motivation comes from within.. that is Not the Case in Most RCTs. The RCTs in the Most Cases Deliver an extrinsic Motivation which reduces compliency dramaticly.
At 11:50 you say no significant difference in trigs between Low Carb and Low Fat groups, yet there is a very significant difference between them shown (i.e. with a delta of 82, well beyond what would be considered statistically significant). What am I missing here?
Esteemed Cleveland Clinic. All I can say that on Keto for quite a few years my health plummeted. My entire body would itch round the clock. I was very perfect on Keto, followed all the percentages. I found the Cleveland Clinic and follow Esselstyn MD. Absolute climbing back up and even better.
You can lose weight on both diets but which one is healthy sustainable long-term that won't develop health issues?
Neither. Eat a well balanced whole plant diet and you will look and feel better.
The one you can stick to long term.
my LDL went to 67 from 104 on Dr. Mcdougall 7% calories from fat. I can now bike 5X as far. I recommend everybody do blood tests to see if any new diet helps to reduce heart disease risk. (a good goal)
McDougall was bad for you?
@@JeffC-fq1benah he just worded it in a weird way
Thank you for this!! What are your thoughts on Dr. John McDougall's whole-food plant-based diet, low fat/oil diet for both weight loss, heart health, and cholesterol? Also, in nutrition studies, I'm amazed at how participants are able to stick to the diets, and I wonder, how closely the participants need to adhere to the diet for their data to be included? Is it tracked through an app? I have struggled with binge eating for years and know it would be so hard for me to stick to diets in studies. Props to the participants and researchers! Thanks again for making nutrition info so accessible :)
12 years following McDougall way. I lost more than 100 pounds, kept it off, all my numbers are good, and I am able to stick to the diet closely. I LOVE my food!
Almost 4 years on it
Appreciate the video and your analysis very much. I've tried both low fat and low carb over long periods of time. Both worked, but I find that I feel much better on low carb and find it easier to sustain. Looking forward to the day when we have a greater understanding of why exactly individuals tend to do better on one or the other . . . if it's simply personal preference or there are clear genetic/physiological differences.
The gut bacteria have a lot to say.
It's mostly genetic.
I could never eat any kind of low carb high fat diet. Not even for 1 billion dollars. High carb very low fat FTW.
@@dj-fe4ckI mean sure. Be careful with the refined carbs.
And the sugar spikes
Keto works better for me. I don't get those out of control binge eating episodes, or cravings for "fun" food. I eat a meal at noon and a smaller one at 3. In the majority of time, food just becomes a nutrition break and nothing more.
I am one of those 'hyper-responders' whose LDL-C levels skyrocket when I lose a significant amount of weight (I've done it twice in my life) on a very restrictive low-carb (and also low fat) diet, but when I reach my goal, my LDL-C lowers to my normal range (around 90 mg/dl), whereas during the process, I can reach 250 or more.
What type of fat do you normally consume and in what quantities?
It’s scary. Interesting that it also happened with low fat. We need more research into hyper responders.
@@locybapsi174, mostly Mufa (EVOO) and Pufa (nuts). No, in my case it has nothing to do with saturated fats. The only source of them that I like are some mature cheeses but I treat not to eat them on a regular basis and only do it occasionally.
@@stargazerbird It's not necessarily scary, saturated fat raises cholesterol and people on low carb usually eat a lot more saturated fat so their cholesterol skyrockets. It's also known that in the short term, people loosing weight see their cholesterol go up. It's temporary. And with regards to low carb diets, increasing fiber intake and lowering saturated fat with more unsaturated can keep cholesterol down
Just weight loss from any kind of diet, will raise LDL. Mine skyrockets every time I fast for 24 hours for blood testing… I’m not eating
Once I tried eating my normal WFPB vegan diet, and I got the lowest LDL number I’ve ever had 😂
I have to say self control is what makes a diet work or not work. Thirty years ago I wanted to lose a small amount of weight. I read up on multiple diets and when I ran across the atkins diet I thought that diet is similar to what I eat. I always enjoyed meats, seafoods and lots of fresh vegetables. So I tried it. I started at 20 carbs per day and gradually over time I've settled on 12 carbs per day max. In truth I've never counted how much fat I eat a day. Nothing extreme. I do eat eggs most mornings with bacon or sausage and I normally cook them in butter. Lunch I often skip (that's one of the perks of a high protein and fat diet) because I'm simply not hungry yet. If I am then something like a can of tuna or sardines or a chunk of cheese is more than enough. Dinner is normally a meat or seafood and two half cup servings of fresh low carb vegetables (mostly greens in a wide variety). Snacks need to be as salty as possible to prevent low sodium levels. I keep nuts like planters red skin peanuts in the pantry. I add a small amount of extra peanut oil and a good splash of salt. I also make beef jerky to avoid added sugars that most store bought have. The main thing to keep on a diet is to not feel deprived. You likely need to experiment with making some low carb snacks to keep you from eating the wrong things. I keep a block of cream cheese in the fridge. If I want something cold and smooth like ice cream I cut off around one oz. of cream cheese and eat it slowly bit by bit. It's the best dessert I've found for my tastes. 30 years of a low carb diet and today I'm nearing 74. I have blood work done twice a year. My triglycerides are at 45 and I'm working on raising my hdl that's currently at 60. I do not control my weight by carbs. I control it by how much food I eat. You can overeat on low carb if you're consuming more calories than you're burning. Now for what I don't understand. The study picking higher levels of carbs for sustainablility. I eat a wide variety of meats and meat cuts. A lot of different seafoods, and at least two dozen very low carb vegetables (normally under five carbs per serving). I would not have eaten this diet for 30 years if it wasn't sustainable and healthy. I walk three or more miles a day and go up and down stairs multiple times a day. I think your results may have been swayed by the fact that likely all your study people were heavily overweight which might indicate overeating as a pattern. That would make if far harder for people to stay on a controlled diet unless they work on the cause of their overeating first. Lastly I see so many articles that suggest 50 top 100 carbs are low carb. I would say for the average person somewhere between 20 and 30 carbs is the average limit for low carb. I started by saying I don't keep track of my fat intake and never have. So I don't think highly of keto. I truly don't believe most people need 70 percent fat. I would guess my fat calories are above my protein calories but not triple. I think the real benefit is from not eating more protein and fats than you need to eat for the energy you require daily.
bacon and sausage are both rated type 1 carcinogens for years.
Very interesting
Diet quality matters. That seems to be the takeaway from every study I've ever heard you talk about
Dr.Carvalho, thank you very much for your efforts! Have you met some data/evidence on organic food vs industrial production? All these grass-fed, pasture-raised, pesticide-free etc stickers which double or triple the price - is there evidence that they make any difference?
Is there a list of the food items the provided in the Mediterranean vs Keto study?
I'd like to take inspiration from it, especially for what non-refined grains and types of healthy fat to choose.
Please comment on the mental wellness, libidos and ED of both diets. Low fat is known to cause these issues
Thanks Gil! BTW, there is really no mystery about the lower refined grain resumption by the diehard keto group . . . relative satiation doesn't hold a candle compared to reduced joint pain. There's no mistake about sore knuckles and knees after a big slice (or two) of birthday cake!
Those are your results. You cannot speak for other people. Even if some studies show statistically positive results, they don’t guarantee the same result for everybody.
Do you actually think that everyone else feels joint pain after they eat birthday cake? Or are you extrapolating your anecdotal perceptions as unmistakable proof?
@@ktakashismith No, it's not a normal experience, he probably has an autoimmune condition that does this. I get it when I eat nightshades as my joints ache and burn after.
Fat adaption seems more plausible
I mainly cut out refind carbs and sugar due to developing type II diabetes I kept very strict the first 8 months, and I dont go over 5.6 mmols fasting blood sugars. I do have time where I will eat some refined cards now, but it's a handful of times a month. I think you have to fund the diet that suits you and your health goals.
Wish they had also had a set of people on a high fat diet (high carb is probably a no no as that is potentially what got them overweight in the first place). The high fat group may not have needed to indulge in increasing carb intake as a substitute for fat to increase satiety. Would have loved to see the before, intermediate and after blood numbers as well as if they were able to maintain the diet for the year.
Low carb = High fat
Low fat = High carb
Over the past 18 months, I have been down every nutrition rabbit hole imaginable. It is frustrating beyond measure. I watch UA-cam videos and read comments from people whose lives, apparently, were transformed within days by following diet xyz. That has certainly not been my experience. I lost weight on low carb but also had low energy and it conflicted with my values and my food preferences. I was happier and more satiated on low fat WFPB, but don’t seem to be able to lose weight and I find myself fantasizing about a bowl of white pasta with pesto sauce. Honestly, I’m just sick of all of it. I wonder, when the nutrition wars reach their final conclusion, if the key to good health will turn out to be just as we’ve suspected all along: maintain a healthy weight, avoid ultra processed foods and incorporate some exercise.
What are you me!🤔🤪 1000% agree and yes I read those stories as well! 🤫🙄🤪😇
There is nothing wrong with plain white wheat pasta if it has no added fat or oil.
If you did wfpb low fat within your calorie range you should lose weight. If you ate intuitively then you can experience what you did & not lose weight as people some their bodies just seem to hold onto fat while others just lean out easier. Genetics play a big role but another very overlooked factor that I hope the science (or at least the knowledge of the science on the topic) catch up soon enough on is the role of gut health in all of this!
If you haven’t already check out the book fibre fueled by dr will bulsiewicz very interesting & eye opening.
Best of luck, I know the frustration you feel 😕
I don’t think there is one size fit all diet. Some people are carb sensitive and cannot tolerate even whole food carbs. Some feel sluggish on keto. It really boils down to what works best for you. I am normal weight and in my 60s. I do well with low carb. Every time I deviate, I gain weight. Sure some is water weight. Maybe all water weight. All I know is I have to limit carbs to maintain my weight.
@@dj-fe4ckolive oil is extremely good for you.
The really meaningful takeaway from this channel is that Dr. Carvalho doesn’t get wrapped up in an “eat this, not that” paradigm. It’s more about developing guidelines for a healthy diet. As he often says, context matters.
I have done Keto like diet for 2 years. I was able to go from 220 to 170 pounds. It is a hard diet for people to entertain because they lose out on eatting rice and pizza. However, I am results driven person and there has been no other diet that worked as quickly and sustainably for me. For reference i was 33 I started and i was working out 5 times a week with cardio and weightlifting.
I’m a long term vegan and have tried various versions of a vegan diet. I’ve noticed that I end up feeling less satiated on very low fat and eat extra sugary stuff.
potatoes are the most satiating food for human consumption according to the satiety index. Beef is 6th, and also considered a type 1 or type 2 carcinogen