Low fat VS High fat diet

This article is completely re-written and taken from the new site: StrengthMuscleSteel.com

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Just so everyone is on the right page, and we’re not as confused as a drunken bible salesman, let’s describe what a low fat diet and a high fat diet is:

Low fat diets: will be considered as cutting out as much fat as possible and avoiding it like the plague. 0%-10% total fat intake is what one strives for on a daily.

High fat diets: Are diets like the ketogenic diet where one’s intake is 50% or more as the daily intake of fat.

We all on the right page? No confusion? Sweet! Well, let’s get on with it shall we?

Low Fat Diet Vs High Fat Diet

*With my best fight announcer voice*

Ladies and Gents, in what seems to be the most bizarre outmatched and outclassed weight divisions we have the fight for the world title of nutritional badass. Set for 15, three minute rounds.

Set for 15, three minute rounds.

In the blue corner, weighing in 120, coming all the way from China, we have the low fat diet

Annnnnnd in the red corner, weighing in 180 pounds, hailing from America, we have the high fat diet.

So the questions we have;

Which is better for testosterone and which isn’t?

Which is better for body composition and which isn’t?

The winner will be decided by knockout (which I’m sure the one with higher testosterone will be able to do).

First Round

Ding ding! Fight of the century has commenced! Low fat versus high fat diet!

First study and the high fat is coming out swinging!

“39 middle-aged, white, healthy men (50-60 yr of age) were studied while they were consuming their usual high-fat, low-fiber diet and after 8 wk modulation to an isocaloric low-fat, high-fiber diet.

Mean body weight decreased by 1 kg, whereas total caloric intake, energy expenditure, and activity index were not changed…

After diet modulation (switching to low fat), mean serum testosterone (T) concentration fell” (1)

Oh no! He’s getting the low fat diet up on the ropes with a vicious right hook!

How vicious is this right hook in terms of losing testosterone levels?

“...production rates for T showed a downward trend while on low-fat diet modulation…We conclude that reduction in dietary fat intake (and increase in fiber) results in 12% consistent lowering of circulating androgen levels” (1)

If you all are still confused on what just happened, in ONLY 8 weeks on the low fat diet, testosterone consistently dropped 12%.

Think of what could happen if it was longer term?

Hansome_Johnny_2008

He calls himself handsome johnny. Leave him and his man boobs alone, he’s probably done the low fat diet long term

Round 2

Low fat diet is being aggressive this round but let’s see how it pans out!

“The concentrations of serum total and free testosterone were studied in 30 healthy, middle-aged men during a dietary intervention program.

When men were transferred from their customary diet to an experimental diet, which contained less fat with a higher polyunsaturated/saturated ratio and more fibre, there was a significant decrease in serum total testosterone concentrations” (2).

I think it’s safe to say a low fat diet is looking bad right now. What about the argument towards high fat then?

What about the argument towards high fat then?

The hormonal changes were reversible.

This observation suggests that testosterone activity in plasma can at least partly be modified by changing the composition of the diet.” (2).

So not only would high fat diets maintain your optimal balance of testosterone but it’s the same cure for when you do something ridiculous like…I donno, cutting all the fat out of your diet.

It probably won’t cure aids though.

What About High Fat Diets Clogging Your Arteries And Making You An Impotent Bastard?

Check this next study out:

It’s objective was to test “The effect of an LC (high-saturated fat low carbohydrate) on markers of endothelial function and cardiovascular disease (CVD) risk was compared with that of an isocaloric high-carbohydrate, low-saturated-fat diet (HC)” (3)

The results?

”More weight and more abdominal fat mass were lost with the LC (high-saturated fat low carbohydrate) than with the HC (low fat high carbohydrate)…”

and also “Endothelial markers, E- and P selectin, intracellular and cellular-adhesion molecule-1, tissue-type plasminogen activator, and plasminogen activator inhibitor-1 decreased”. (3)

In English, that means, there was no cardiovascular diseases, no blocking of arteries to stop blood flow from being impotent AND the group that went on the high fat diet LOST more weight and fat than the low fat diet group!

mmafight

Ehh, Round Three?

Well looks like a low fat diet wants to take another swing!

Round 3? Oh dear. This is round murder!

Oh dear. This is round murder! Nothing short of thriller in Manilla, Except it’s like Mike Tyson fighting a person with no arms, and is mentally disabled.

Well…Let’s get on with it.

Another study showed that both the low carbohydrate diet high fat and low fat diet group had improvements to health when it came to weight loss.

Of course, when you lose weight you’d have all the benefits as described above from all the praises I gave to high fat diets whether you are on low fat or high fat right?

But is it EQUALLY the same?

subjects following the Carbohydrate-restricted diet had consistently reduced glucose (-12%) and insulin (-50%) concentrations, insulin sensitivity (-55%), weight loss (-10%), decreased adiposity (-14%), and more favourable triacylglycerol (TAG) (-51%), HDL-C (13%) and total cholesterol/HDL-C ratio (-14%) responses” (4)

Yeah Okay, But Is High Fat Diets Effective For Women Too?

It’s not just males either that get benefit from this but women also.

Check this out;

A group of women for 24 weeks with a condition called polycystic ovary syndrome had their weight drop and had improvements in their free testosterone levels just from doing ketogenic dieting (5,6).

So what this tells us is that not only will it help increase blood flow more by helping us reduce fat more,

But it can help diabetics with glucose control AND help more with healthy cholesterol levels (HDL) and when you raise good cholesterol you’ll in turn, be able to have more testosterone (we’ll touch on cholesterol soon)!

Finally, “The results support the use of dietary carbohydrate restriction as an effective approach to improve features of cardiovascular risk” (4)

The Winner: High Fat Diets By Third Round Knock Out Over Low Fat Diets

So the clear winner is high fat diets by knock-out.

Ketogenic diets as a prime example in most of these studies quoted, as you can see, do NOT harm libido, nor cause impotence.

Truth is They can actually improve it!

Low Fat Diets are shown to decrease impotence, testosterone, and while yes, you can lose bodyfat and weight on a low fat diet, people who opted for high fat diets however, had better body composition results.

(but, keep in mind, people with high fat intake tended to intake more protein, and in my opinion, is one of the major reasons, aside from testosterone increase/maintenenance for body composition results)

So with the main myths with high fat diets and low fat diets out of the way…

Cooking_steaksGo forth and eat a steak in butter! You’ll lose more fat, increase your testosterone and have more kinky rough sex with your significant other! …Unless your goal was, yknw, to be like handsome johnny.

1) He, J., Ogden, L.G., Bazzano, L.A., Vupputuri, S., Loria, C., Whelton, P.K. (2002). Dietary sodium intake and incidence of congestive heart failure in overweight US men and women: first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study.

2) Hummel, S.L., Symour E.M., Brook, R.D., Kolias, T.J., Sheth, S.S., Rosenblum, H.R., Wells, J.M., Weder, A.B. (2012). Low-sodium dietary approaches to stop hypertension diet reduces blood pressure, arterial stiffness, and oxidative stress in hypertensive heart failure with preserved ejection fraction.

3) Akers, J.D., Cornett, R.A., Savla, J.S., Davy, K.P., Davy, B.M. (2012). Daily self-monitoring of body weight, step count, fruit/vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.

4) Imai, S., Matsuda, M., Hasegawa, G., Fukui, M., Obayashi, H., Ozasa, N., Kajiyama, S. (2011). A simple meal plan of ‘eating vegetables before carbohydrate’ was more effective for achieving glycemic control than an exchange-based meal plan in Japanese patients with type 2 Diabetes.

5) Buijisse, B., Feskens, E.J., Schulze, M.B., Forouhi, N.G., Wareham, N.J., Sharp, S., Palli, D., Tognon, G., Halkjaer, J., Tjonneland, A., Jakobsen, M.U., Overad, K., van der, A. D.L., Du, Hu., Sorensen, T.I., Boeing, H. (2009). Fruit and vegetable intakes and subsequent changes in body weight in European population: results from the project on Diet, Obesity, and Genes (DiOgenes).

6) Giaconi, J.A., Yu, F., Stone, K.L., Pedula, K.L., Ensrud, K.E., Cauley, J.A., Hochberg, M.C., Coleman A.L., Study of Osteoporotic Fractures Resarch group. (2012). The association of consumption of fruits/Vegetables with decreased risk of glaucoma among older African-American women in the study of osteoportic fractures.

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