Health for life

The choice between a low fat and low carb diet has been a battle of epic proportions among health conscious individuals for decades. The medical profession has been advocating low fat for cardiovascular health in the belief that fat is bad and excessive carbs promote health. Low carb has been popular since the late Dr. Robert Atkins made a diet of bacon, cheese and meat popular in the 1970’s. Which dietary lifestyle reduces your risk for disease and assists with weight management goals?

When weight loss is your only goal, do you choose a low fat or low carbohydrate diet? A study published in the Annals of Internal Medicine concludes that it really makes no difference. The study followed 300 obese participants split between the two dietary patterns and found that both groups lost about 7% of their body weight or roughly 15 pounds over the course of two years. The primary source of calories didn’t count with regard to the final weight loss result. The important element is to determine which diet is better for your health.

The low fat diet which is regularly touted by medical professionals and pharmaceutical manufacturers is dangerous to your health and is the driving force behind the rampant rise in heart disease. By substituting high carbohydrate foods which are low fat or no fat, dieters set the stage for wild swings in blood sugar and metabolic dysfunction. This ultimately leads to diabetes and heart disease as insulin becomes resistant to continually high blood sugar and the inner lining of the arteries are damaged by high blood pressure, oxidized LDL cholesterol and hormonal imbalance.

There are primarily two different types of low carbohydrate diet. The first is the Atkins menu plan which initially limits fruits, vegetables and most carbohydrates in favor of a diet full of meat, cheese and processed foods which have been manufactured to reduce sugar and available carbs.

By limiting carbs this diet promotes rapid weight loss initially, but many people report difficulty remaining on the diet and find that weight loss stalls after losing 20 to 25 pounds. Additionally, many people include processed meats with the Atkins program which are known to increase cancer risk due the high level of preservative nitrites.

The second type of low carb diet centers on fresh vegetables and leafy greens, nuts, seeds, lean meats and monounsaturated fats. Research confirms that eating a low carb diet that eliminates all sugar and processed carbs is not only best for weight loss, but also promotes overall health. A low carb lifestyle prevents excess sugar from remaining in the blood after each meal and reduces levels of dangerous triglycerides that convert to fat reserves.

The low fat vs. low carb debate will likely continue as people try to make the right choice for their health and weight loss goals. Both have been shown effective in promoting weight loss, but evidence abounds that the low fat approach is dangerous to health and should be avoided. Low carb alternatives are the best strategy but the Atkins approach may not promote health, depending on how it is followed. A diet filled with fresh vegetables in their natural form is best for optimal health and weight loss success.

Very few topics will spark as much heated debate as those centered on whether it’s best to restrict meat or indulge in that juicy steak for optimal health and weight maintenance. While the question may not be conclusively answered anytime soon, there are distinct differences between the two dietary styles which can have a significant impact on health and weight loss goals.

Our evolutionary ancestors have eaten meat for hundreds and thousands of generations, and scientists believe that the size of our brain and capacity to think, learn and speak are all due to increased consumption of meat. Unfortunately the meat we eat today is very different from the grass fed free range animals we hunted thousands of years ago. Meat was consumed raw, and we evolved to eat all parts of the animal which were enriched with omega-3 fats and other essential nutrients.

Today’s meat bears little resemblance to the natural source of protein eaten by our predecessors. Many animals have been force fed with grains and injected with artificial hormones to make them fatter, reducing the healthy Omega-3 fat ratio in the meat. The hormones end up in our body, wreaking havoc with our own metabolic balance leading to weight gain. The results of a study published in The American Journal of Clinical Nutrition concludes that meat consumption is associated with weight management issues due to the excess calories eaten.

Some people restrict meat for ethical reasons, which is certainly their choice. For the vast majority of others looking to improve their health, small quantities of meat are necessary as prescribed by our evolutionary past. In addition to being a prime source of Vitamin B12, meat supplies other essential nutrients which are not present in a vegan style diet. The appropriate question is how much meat to eat, what type and how should it be cooked? 

Meat should account for no more than 10% of your total daily calories. Fill up on a limitless supply of fresh vegetables and greens and minimize the calories from meat and carbohydrates. When meat is grilled, fried or overcooked, the chemical properties of the flesh are altered and the charred portion becomes carcinogenic and dangerous to your health. Meats should be minimally cooked to avoid this problem.

Whenever possible it’s best to choose organically raised white meat chicken, turkey or grass fed beef which has been roasted or cooked at low temperature. If grilled or seared, cut off any visible charring to avoid the excess toxins. Processed meats such as sausage, bacon and bologna should be avoided entirely, as these have been impregnated with nitrates which are known to cause cancer.

Each person has evolved with a slightly different metabolism, and will require differing amounts of protein, carbs and fat. Some may need more protein for ideal health, while others are best served on a vegan style menu. Experiment by making small changes to your diet and maintain for a week until you find the best dietary ratio for you.

Many choose a vegan diet thinking that may be best for weight loss and optimal health. A diet centered on plenty of vegetables and greens, nuts, seeds and Omega-3 fats will be ideal for the majority of individuals. It’s important to include a small amount of meat which hasn’t been overcooked or processed to satisfy our evolved genetics and achieve an ideal weight with vibrant health.