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The high-fat diet versus the high-carbohydrate diet
Table of Contents
1. Which nutrients are deposited as fat
According to the first law of thermodynamics, energy cannot be created or destroyed, but the human body is more than just a closed system. The food we consume not only provides energy but also causes various physiological effects. For instance, consuming carbohydrates leads to an increase in blood glucose levels, but high calorie levels can pose a health hazard. In response, the body releases insulin, a hormone responsible for stabilizing blood glucose levels. Converting carbohydrates to fat is an energy-expensive and inefficient process, so when carbohydrates are directed to muscles, they are used as an energy source first. By limiting the intake of carbohydrates in our diet, we can maintain a high rate of fat burning, but it is necessary to consume more fat to provide adequate energy for proper body function. A good example of these relationships is the study by Dr. Kevin Hall, in which participants followed two different diets - one group followed a high-fat diet, while the other group obtained most of their energy from carbohydrates. Using a metabolic chamber, he measured the amount of fat used as an energy source. The results can be interpreted in two ways - in the high-fat diet, more fat was used as an energy source, while in the high-carbohydrate diet, more fat was burned than provided by the diet. However, these results should be interpreted with caution, as it does not necessarily mean that a high-fat diet is better than a high-carbohydrate diet.2. Crucial role of protein
While there are many examples of positive effects on body size that can be found from the use of both high-carbohydrate and high-fat diets, the best way to make a fair comparison is to refer to scientific research. Below are a few examples along with their detailed dietary specifications. It may seem that the fat-rich diet has an advantage over the high-carbohydrate diet, but the diets are sometimes not equal in terms of calorie content, and even less so is maintaining the same protein intake. Many fat-rich products also contain a large amount of protein. It is difficult to prepare a fat-rich dish that is not also rich in protein. With carbohydrate-rich dishes, it is more difficult to prepare a dish that is rich in protein. This fact is of great importance, as protein is responsible for suppressing the feeling of hunger, stimulating metabolism, and building muscle. What happens if one equates a high-carbohydrate diet with a high-fat diet in terms of protein content? The answer to this question was sought in a study from 2006. The results showed that the fat loss was the same for both diets (no statistically significant differences). Similar results were obtained in other studies that took into account similar protein amounts - in these conditions, the difference between the diets is minimal.3. Effectiveness
The longest study to evaluate the impact of a high-fat diet on fitness lasted 4 weeks and was conducted by Dr. Stephen Phinney. The study examined the participants' endurance capabilities and adaptation to using fat as an energy source after transitioning to a ketogenic diet. Despite the near-total absence of carbohydrates in the diet, the performance of the participants did not change after 4 weeks of dieting, indicating a neutral effect of the high-fat diet in this context. However, these are average data and do not take into account individual factors. One participant experienced a significant increase in performance, with the time to exhaustion increasing by 84 minutes! On the other hand, for two participants who switched to a high-fat diet, the time they could run was reduced by 48 and 51 minutes, respectively. This shows that individuals may respond differently to the diet, some will improve their results by adhering to a high-fat diet, while others will improve their results by adhering to a high-carbohydrate diet.4. The merits of a carbohydrate-enriched diet
Several benefits of a carbohydrate-rich diet are worth mentioning: – elevated glycogen levels and improved utilization ability; – enhanced physical performance during intense workouts; – increased levels of hormones: IGF-1, leptin and thyroid hormones (T3); – reduced cortisol levels.5. The merits of a diet rich in fats
The advantages of following a high-fat diet: enhanced management of hunger sensations; easy provision of protein in daily meals. reduced insulin levels; ?? elevated levels of ketone bodies and hormones: glucagon, catecholamines.6. The ultimate verdict on diets
The controversy surrounding these diets is heated, as there's no definitive answer as to which is better -- restricting both fat and carbohydrate in the diet has its drawbacks and advantages, and the proper application of these macronutrients can enhance effectiveness.
