Connect
To Top


Low-Carb Weight Loss vs. Heart Health


Most diets these days, especially those of bodybuilders, tend to favor low carbs over lowfat plans, the previous trend. According to Jonny Bowden, Ph.D., in the November ’10 Better Nutrition, a recent study compared the two diets using more than 300 participants over a two-year period.

The low-carb group got only 20 grams of low-glycemic carbs for three months, then added five grams of carbs per week almost every week, stopping around week 12, when they were up to 210 grams per day.

The lowfat group got 1,200 to 1,500 calories a day for women and 1,500 to 1,800 for men. Both men and women kept their fat intake to 30 percent of calories, and they stuck with the program for two years.

Results: “There was no difference in weight loss between the two groups.” That’s not, of course, the end of the story. There’s a health twist and also an observation about the fat-loss results.

“Six months into the study the low-carb group had a significantly greater reduction in diastolic blood pressure, a significantly greater reduction in triglycerides and significantly greater reductions in a particularly ‘bad’ cholesterol called VLDL.... And at all points throughout the two years, including the finish line, the low-carb group had a significant increase in HDL (‘good’) cholesterol: approximately 23 percent. There’s not a drug on earth that’s been able to do that.”

The problem with the fat-loss conclusion is that the low-carb dieters were allowed to increase their carbs repeatedly. How high is too high to keep fat loss low to nonexistent? According to Bowden, somewhere around 100 grams a day is the magic number; however, keep in mind that the subjects were not hard-training bodybuilders. Athletes like those would need more—how much more would depend on the intensity and duration of workouts.


 

You must be logged in to post a comment Login

Leave a Reply

More in Burn Fat

  • Venti Decaf Hunger-Buster

    Caffeine has typically been given credit for the way coffee smashes a case of the munchies, but new research shows that...

    Iron Man MagazineMay 21, 2016
  • Evening Carb Idea

    Just when you think you have carbs all figured out, more information comes to light. Conventional wis-dom has recommended tapering carb...

    Iron Man MagazineMay 18, 2016
  • Orange is the new sexy

    Psychologists at the University of Nottingham in Malaysia have found that “beauty smoothies” made of carrots, orange juice, and other sources...

    Iron Man MagazineApril 17, 2016
  • Smash Hunger

    Pectin is a type of soluble fiber found in fruits and vegetables, and it might also be a secret weapon when dieting. A study, presented...

    Iron Man MagazineApril 14, 2016
  • How to Banish Belly Fat

    The eating basics for getting rid of a bulging belly are simple (unless you’re pregnant, in which case you’ll have to...

    Steve HolmanMarch 10, 2016
  • Why Most Diets Fail

    It’s a common observation that most diets fail, but the reason they fail isn’t about the weight loss. In fact, most...

    Jerry BrainumMarch 7, 2016
  • Product Spotlight: Lean Action Maximum Strength by Reaction Nutrition

    ADVERTISEMENT Any fatburner can make someone’s face melt with an insane onslaught of caffeine derivatives and then hide behind the “hardcore” identity when...

    Iron Man MagazineFebruary 8, 2016
  • BCAAs Burn Fat

    A good dose of BCAAs for strength and physique athletes is 10 grams once or twice daily.

    Iron Man MagazineDecember 5, 2015
  • The Art of Abs

    I spent a lot of my life in “decent” shape. Throughout high school and college, I just coasted along. Like a...

    Iron Man MagazineAugust 22, 2015

CLOSE