There’s a debate in the weight loss world, over a high protein, high fat diet versus low fat, high carb diet. As shown on People on Jan. 11, celeb dieters like Melissa McCarthy have rocked massive weight loss with the ketogenic diet (high protein, low carbs, high fat diet). But in the other corner, doctors say eat a high carb diet to lose weight and keep it off! Both sound a little iffy–neither high fat nor carbohydrates jive with weight loss. So what’s a poor dieter to do? For starters, understand what’s meant by a high fat diet and high carb diet.
Low carbs, high fat weight loss like the ketogenic diet means good fats that are high in polyunsaturated fats and monounsaturated fatty acids (aka omega oils and linolenic acids). Good fats are low in saturated fats and contain zero transfats like partially hydrogenated oils. They are also high fiber. The best sources of ketogenic good fats are seeds, nuts, olives, coconut oil, flaxseed, avocados, zucchini, fish, chicken, turkey, yogurt, milk and cheese (in that order). Good fats usually have high protein ratios to balance out high fat levels. A high fat diet of healthy fatty acids actually burns bad fat!
And a high carb diet doesn’t mean sugar and processed carbohydrates. In fact, a healthy high carb diet is low carbs, sugar-wise, Good carbs are high fiber which may be soluable (dietary) fiber or insoluable fermentable resistant starch. Some digest slower and keep you satisfied longer. Healthy high carb diets don’t produce insulin spikes that send sugar into white fat storage. High carb diets include high fiber, raw and minimally processed resistant starch, whole grains and cereal–bananas, oatmeal, beans, whole grain wheat and pasta, brown rice, plantain, bread, peas, yams, corn and potatoes. Good carbs can also includes white foods (white rice, pasta, wheat) but they don’t have as much resistant starch as whole grain, less processed carbohydrates. The fewer steps from farm to table, the more resistant starch and the better the carbohydrates.
So still the question begs–ketogenic or resistant starch carbohydrates diet? Low carbs, high protein, high fat diet high carb diet? The answer is: both ketogenic and high carb diet, depending on where you are in your diet, how much you need to lose, and how much of a carb addict are you? To lose weight faster, cut way back on carbohydrates, good or bad. But that’s only if you can handle being hungry. Vegetables and protein will curb hunger, but not like a high carb diet. But if you have a lot of weight to lose, like over 100 pounds, you probably already eat a high carb diet of bad carbohydrates. To lose weight, swap for whole grain, unprocessed carbs with high resistant starch. Go ultra low carbs on sugar and junk food. Control portions, eat the recommended amount of calories and get your insoluable fiber or resistant starch quota (40 grams per day). To find a rough estimate for resistant starch in food, subtract soluable dietary fiber and sugar from total carbohydrates.