Is Low-Carb, High-Fat Diet Better Than Low-Fat Diet?

• by Liza Gregory
• When it comes to dieting, fats have been deemed negative, so it should be cut off in one’s diet. Thanks to a change of lifestyle and belief, more people are now accepting that dietary fats are important in several body functions.
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• Several studies found that a low-carb, high-fat diet, like ketogenic diet promotes weight loss and satiety more than a low-fat diet. A new research published in The Lancet found that high-fat diets provide better protection against mortality compared to low-fat diets.
• The Lancet Study
• The Lancet study showed surprising findings where most people believe that high-fat diets increase the risk for the development of heart disease and mortality. It found that low-fat diets actually increase the risk for mortality, contrary to the belief of a lot people over a long time. 
  
  The study that involved 135,000 adults from 18 countries and five continents showed that:
  
  • The types of fat and the total amount of fat don’t have a direct link with the development of myocardial infarction, cardiovascular disease or cardiovascular disease mortality.
  
  • Individuals types of fat and total fat were associated with lower total mortality, while high-carbohydrate diets were linked to higher rick of total mortality.
  
  • Although higher carb diets were linked to mortality, it was not directly linked to higher cardiovascular death or increased risk for cardiovascular disease.
  
  • Saturated fats had opposite link with stroke. A more saturated diet indicated more protection against stroke.
  
  Is low-carb, high-fat diet better than low-fat diet?
  Experts believe that low fat diets contain more refined grains, sugar and products made with flour. This explains why high-fat diets appeared to provide more protection against mortality and the development of heart disease than low-fat diets. They also believed that eating foods low in fat would trigger people to eat foods high in carbohydrates that are present in high-calorie, convenience foods.
  
  How can high-fat diets be beneficial?
  
  1. Aids in sustainable weight loss.
• Many people who have tried low-carb, high-fat diet reported better satiety and decreased appetite and cravings. Moreover, low-fat diets help regulate the levels of ghrelin, the hormone that regulates the appetite and the desire to overeat.
  
  2. Fat promotes longevity and fights disease.
• Some studies found that a low-carb diets with higher levels of saturated fats don’t cause a rise in the cholesterol levels. Diets high in fat are good in decreasing the risk for obesity, insulin regulation sensitivity, and in reducing the risk for diabetes. It also offers protection against cancer.
  
  3. High-fat diets are important in vitamin absorption.
• Fats provide lipid molecules, including cholesterol that are crucial for providing energy storage, building cellular structures, signaling transduction, activating enzymes, supporting brain function, absorbing dietary lipids and fat-soluble vitamins, including vitamins A, D, E and K and producing hormones and steroids.
• 4. High-fat diets are important in reproduction and hormonal balance.
• Fats, such as cholesterol are important in producing hormones and building cell membranes. Some studies revealed that a diet low in fat triggers the risk for menstrual cramps and the difficulty to conceive.
  
  5. High-fat diets are important for cognitive/ neurological health.
• The brain needs a good source of energy in order to function. Fats, including cholesterol are crucial precursors for brain-supporting molecules and serve as antioxidants. There were studies that support that high consumption of fat leads to the prevention of depression and dementia.
  
  Health problems linked to low-fat diets
• The Lancet study proved that diets low in fat were linked to higher numbers of mortality. Some studies found that low-fat diets contribute to these symptoms and diseases:
  
  • Low energy levels because there is lower recovery from muscular weakness and activity such as exercise.
  
  • Weight increase due to heightened cravings and hunger.
  
  • Neurological symptoms and problems, such as dementia and stroke, memory loss, brain fog, cognitive issues: word fluency, abstract reasoning, attention/ concentration and executive functioning.
  
  • Insulin resistance and diabetes.
  
  • Infertility and reduced sex drive or hormonal imbalances.
  
  • Gut-related problems.
  
  • Sleeping problems.
  
  • Anxiety and depression.
  
  • Vitamin deficiencies, such as vitamin A, D, E and K.
  
  Liza Gregory is a health and fitness author, instructor and health advocate. She helps people attain proper weight gain/ loss through healthy diet and exercise. Gregory has written a book titled “Loving my Diet” and has contributed health articles on many health sites and blog sites. Check her recent post on Heroin Addicts in the US.