-Diablo's Journal, 22 Jul 19

"It's 2019 and people still think carbs make you fat. It's still not true.

---

Part of this myth stems from the fact that people sometimes spontaneously lose weight when they adopt a low carb diet. This leads them to think that it was the carbs leading to their weight problems.

---

However, it wasn't the carbs. Numerous studies have shown no differences in fat loss between low and high carb diets when you control for overall calorie intake.

---

What happens when people adopt low carb diets is that protein intake goes up, high reward foods (which are usually high in carbs AND fat) are reduced, and variety is reduced. Ketosis itself may also have some appetite suppressant effects. The end result is a reduction in appetite and calorie intake.

---

And it's also got nothing to do with reducing insulin, which I've written about in my "Insulin...an Undeserved Bad Reputation" series on Weightology.

---

Low carb diets work for some people, but not others. The best diet for you is one that you can adhere to over the long term. Most people will benefit from a moderate, flexible approach consisting of primarily if whole, minimally processed foods, lots of fruits and vegetables, and low energy density foods. No foods are bad, but high calorie, high reward foods are kept low."

In summary, we found that a carefully controlled isocaloric KD coincided with small increases in EE that waned over time. Despite rapid, substantial, and persistent reductions in daily insulin secretion and RQ after introducing the KD, we observed a slowing of body fat loss. Therefore, our data do not support the carbohydrate–insulin model predictions of physiologically relevant increases in EE or greater body fat loss in response to an isocaloric KD. However, it is possible that dietary carbohydrate restriction might result in decreased ad libitum energy intake—a prediction of the carbohydrate-insulin model that was not tested in the current study but deserves further investigation."

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/

---

3103 kcal

Fat: 84.28g | Prot: 162.67g | Carbs: 483.83g.   Breakfast: Sweet 2 Eat Peaches, Pears, Quest S'mores Protein Bar, Bananas . Lunch: Bananas , 1% Fat Milk, Syrup, Kroger Eggs (Large), Food Club Large Egg, Kodiak Cakes Power Cakes, Peach, Cuties Clementines. Dinner: Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Quest Chocolate Chip Cookie Dough Protein Bar, Sunbeam Hamburger Bun, 1% Fat Milk, Syrup, Kodiak Cakes Power Waffles Buttermilk & Vanilla. Snacks/Other: Butter (Salted) , Plum, Subway Double Chocolate Chip Cookie. more...

4029 kcal

Exercise: Bicycling (leisurely) - <10/mph - 2 hours, Sleeping - 5 hours and 15 minutes, Sitting - 8 hours, Standing - 8 hours, Weight Training (moderate) - 45 minutes. more...