Carbs or Fats? Whichever You Prefer
This is email 3 of 5 of my Flexible Dieting 101 email course.
Carbs make you fat, right? Wrong. I was consuming ~400 grams of carbs per day last year during a muscle building phase, and never went above ~15% body fat. And even now during a fat loss phase, I am still consuming ~300 carbs per day. And I have already dropped 7 lbs in 4 weeks.
So fat makes you fat right? Wrong again. Dietary fat is not the same thing as body fat. I also got super lean (~11% body fat) doing the keto diet several years back - a high fat, low carb diet.
I have successfully implemented both a high carb and high fat diet during different recent periods of my life, while maintaining 11-15% body fat the entire time. Because total caloric intake is the primary driver of your weight. In both scenarios I controlled my calories and protein intake first, before thinking about carbs or fats.
If total calories and protein are the same, whether you fill in the blanks with primarily fats or carbs does not make a difference from a weight management perspective.
Scenario A: Jim consumes 2000 calories/day at 40% protein/40% fat/20% carbs = 200g protein, 90g fat, 98g carbs. Scenario B: Butch consumes the same 2000 calories/day at 40% protein/25% fat/35% carbs = 200g protein, 56g fat, 176g carbs.
Calories and protein are the same in both scenarios. Jim and Butch will lose the same amount of weight over the same time period despite their different nutritional approaches. Numerous studies have repeatedly demonstrated this outcome.
So in the carbs vs. fats debate - eat whichever ones you prefer. Ideally a balance of both.
Dietary fats are biologically required for the human body (like protein). Dietary fat plays a critical role in hormone production, cell membrane integrity, vitamin absorption, and cognitive function. You need to consume some dietary fat to stay alive.
Technically, carbs are not biologically necessary for survival, but eliminating them entirely will likely hold you back from a performance perspective. And it would be a pretty boring way to live. Carbs replenish muscle glycogen, the body primary fuel source for most strength training and cardiovascular activities.
The bottom line: a well balanced diet that prioritizes high protein, adequate fat intake for hormonal health, and sufficient carbohydrates (preferably high in fiber) to fuel your workouts, while controlling overall caloric intake. That is the perfect formula.
Until then, stay well, Hal the Health Coach
