1. LOW CARB DIETS ARE HARD TO STICK TOO – The science suggests otherwise. The fact IS that eating low-carb leads to automatic reduction in appetite and effortless calorie restriction (REF 1). Compare that to the low-fat, a�?balanceda�? diet a�� which requires you to count calories and be hungry!
This graph within this study is worth a look comparing low-carb and low-fat diets. The low-carb dieters are eating until fullness, while the low-fat dieters are calorie restricted and constantly hungry. (REF 2).In most studies comparing low-carb and low-fat diets, more people in the low-carb groups make it to the end. If anything, they are easier to stick to.
2. LOW CARB DIETS EXCLUDE FOOD GROUPS THAT ARE ESSENTIAL – Going low carb may mean excluding certain foods from your diet. These are primarily sugars and starches and include grains, legumes, candies, sugary soft drinks and other high carb foods. If you want to go very low on the carbs and get into ketosis, you must also cut back on fruits. Humans didna��t have access to most of these foods throughout evolutionary history.
We didna��t start eating grains until about 10.000 years ago and we certainly didna��t start eating processed junk foods until very recently.There simply is NO nutrient in starchy or sugary foods that we cana��t get in greater amounts from animal foods or vegetables.And remember that low-carb diets are NOT no-carb. Therea��s room for plenty of vegetables, more than enough to satisfy your need for all the nutrients.
3. LOW CARB DIETS LEAD TO KETOSIS WHICH CAUSES HARM – Anyone with basic knowledge of biochemistry knows that this is completely false. Theya��re confusing the words a�?ketosisa�? and a�?ketoacidosisa�? a�� which are vastly different. Ketosis does happen on low-carb diets, especially when you eat under 50 grams of carbs per day. When the body isna��t getting any carbs, it releases a lot of fats from the fat tissues, which go to the liver and are turned into so-called ketone bodies. Ketone bodies are molecules that can cross the blood-brain barrier and provide energy for the brain when it isna��t receiving enough glucose.
This is the bodya��s natural response to a very low carb intake and also happens during starvation. This is NOT to be confused with ketoacidosis, which is something that only happens in uncontrolled diabetes (mainly type I) and involves the bloodstream being flooded with glucose and ketone bodies in extremely large amounts. Ketoacidosis is dangerous, thata��s true. But that simply has NOTHING to do with low-carb diets. The metabolic state of ketosis has been proven to be therapeutic in many ways. It can help with epilepsy, brain cancer and type II diabetes, to name a few (REFS 3, 4 and 5). Ketosis is a good thing, NOT something to be feared!
4. LOW CARB DIETS ARE HIGH IN SATURATED FAT AND THUS DANGEROUS – But the thing is, saturated fats and cholesterol arena��t bad for you. This is a myth that has never been proven. A massive study that came out in 2010 looked at 21 prospective studies that included a total of 347.747 subjects. Their results: there is absolutely no association between saturated fat and heart disease (REF 6). Interestingly despite being high in saturated fat, low-carb diets lead to a reduction in blood levels of saturated fat, because they become the bodya��s preferred fuel source (REF 7)
5. LOW CARB DIETS RAIDE YOUR RISK OF HEART DISEASE – It used to be a�?common knowledgea�? that a low-carb, high-fat diet would raise your risk of all sorts of diseases, most notably heart disease. This hypothesis has been tested and proven to be false. Since the year 2002, over 20 randomized controlled trials have been performed that compare low-carb and low-fat diets. They all lead to a similar conclusion.