A large new study has just confirmed what I’ve been saying for years: Mainstream medicine’s diet advice is largely bunk.
I recently wrote to you about how saturated fats aren’t the main culprits in heart disease… sugar is. Now this big study confirms that carbs (sugar is a carbohydrate) are also what make you fat.
In fact, getting a third of your calories from fats may actually promote a longer life than eating a low-fat diet. While eating a high-carb diet actually boosts your risk of early death.
With obesity at epidemic levels, I’m worried folks may simply replace carbs with fats. But before you do, you need to know a few details. Details your doctor – who may still be on the low-fat bandwagon – may not have learned yet.
Because there’s a better, safer way to lose weight. But first…
Is the Ketogenic Diet for You?
Over the last few years, so-called ketogenic diets have become more popular. These are diets designed to trigger your body to burn fat instead of carbs for energy.
There are a lot of good points in favor of these diets. But they have drawbacks, too. To begin with, it can take weeks to train your body to depend on fat as its main source of energy. And you may not feel great while you make the adjustment.
Studies show these high-fat diets boost your body’s oxygen demand, which can lead to lower physical performance. If you’re counting on working out to boost your weight loss, that could be a consideration.
New information published in The Journal of Physiology showed a ketogenic diet also caused the livers in test animals to grow fattier. The number of mitochondria – cellular “energy factories” – in their liver cells also dropped.
In the past, I’ve suggested a ketogenic diet might be worth trying for some people. But with this new information, I’d give these high-fat options a pass.
So how do you safely lose weight?
Balance Is Everything
I don’t recommend a high-protein diet. But I do recommend ensuring you get enough lean protein. Which is probably more than you’re getting now.
I’m not talking about greasy burgers. Instead, think of free-range poultry… grass fed beef or lamb… and wild-caught fish.
Three to four 3-ounce servings of these protein foods are a good start on a healthy diet. Especially if you’re trying to lose weight. Because a little extra protein will help you preserve lean muscle while you lose fat.
A low-carb diet with a little added protein helps you feel fuller longer… triggers loss of at least as much weight as a low-fat diet… promotes lean muscle growth… and helps you lower triglyceride (a type of blood fat) levels better than a low-fat diet.
Some studies have shown a faster drop in fat mass with a higher protein diet, too.
You can lose weight on a low-fat diet… but it may not offer the health benefits of a low-carb diet.
Focus on fresh vegetables, a moderate amount of fruit and lean protein, and eat as few refined carbs as you can. Tree nuts make a good snack. Or an ounce or so of hard cheese. You’ll get plenty of fat eating this way… but without getting fat.
About the Author: Jason Kennedy is a celebrated investigative health writer and the author of The X-Factor Revolution and Beyond the Blue Zone. With over 10 years of experience working with today’s leading alternative and anti-aging doctors, Jason shares his insider status and access to the latest breakthroughs with thousands of readers from around world.
“International study shows moderate consumption of fats and carbohydrates best for health,” McMaster University, via Eurekalert.org. Aug 29, 2017.
Burke, L.M., et al, “Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers,” J Physiol. May 1, 2017; 595(9): 2785-2807.
Kurosaka, Y., et al, “Characterization of fat metabolism in the fatty liver caused by a high-fat, low-carbohydrate diet: A study under equal energy conditions,” Biochem Biophys Res Commun. May 20, 2017; 487(1): 41-46.
Layman, D.K., et al, “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women,” J. Nutr. Feb 1, 2003; 133(2): 411-417.
Noakes, M., et al, “Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high- carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women,” Am J Clin Nutr. Jun 2005; 81(6): 1298-1306.