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Low Carb for Fat Loss
Cutting The Carbs
We've been saying and writing it for years, and now an increasing
body of clinical evidence supports what you should consider a basic
principle of fat reduction: if you're in relatively good shape and
you're looking to
get leaner, then the #1 dietary change you should make is to drop
your carbohydrate intake and up your protein immediately.
For some reason, people still don't want to understand and accept
that dietary fat per-se is NOT the issue for most people who are
active. It's the intake of excess carbohydrates that is largely
responsible for adding adipose tissue to your body. Cut the carbs
significantly and you'll drop the fat.
Here's the evidence:
In a recent study, two groups were monitored. Both groups consumed
30% of their daily calorie intake in fats. The only significant
dietary difference was that one group consumed only 12% of their
calories from protein (58% carbohydrates), while the other group
consumed 25% protein (45% carbohydrates).Even with consistent fat
intake and a relatively minor reduction in carbs (from 58% to 45%),
the results were clear. After six months, the higher protein, lower
carb group lost a full 50% more fat than the higher carb group.
I would expect results to be even more dramatic if the
carbohydrate intake was dropped down closer to 40%, as in the
popular 40-30-30 fat loss programs.
It’s important to realize that we’re not suggesting
cutting out carbohydrates altogether—this is ultimately
counter-productive—but rather a gradual reduction in carbs to
balance out the diet. There’s no doubt that most people, and
Americans in particular, over-eat carbohydrates.
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