The Truth About Low Carb Diets and Cutting Carbs To Lose Weight

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In this video you’ll the truth about low carb diets and cutting carbs to lose weight. There’s a lot of hype around low carbohydrate diets and a lot of people believe that it’s necessary to limit the consumption of carbs in order to lose fat.

This is definitely not true, and in this video you’re gonna learn the facts based on research and what natural physique athletes are doing to maximize results.

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Low Fat Diet vs Low Carb Diet

Key points:

When protein and the calorie deficit are equated low carb diets perform pretty much the same as low fat diets in terms of weight loss.

Additionally moderate-high carbohydrate diets yield better performance in the gym for most people.

And if we look at the majority of natural physique athlete diets it’s usually a moderate-high amount of carbohydrates, moderate protein and low-moderate fat.

The advocates promote the fact that low carb diets are more effective for weight loss are misinterpreting research. Specifically they’ll often compare low carb high protein diets vs low fat low protein high carbohydrate diets. And in this scenario due to higher protein intake the lower carbohydrate groups typically lose more weight.

However when the protein is the same between both groups the high carbohydrate diets offer more performance and lean body mass retention.

This is important if you’re someone who likes to lift weights because you’ll want to based your carbohydrate intake on training volume.

Now, if you’re someone who doesn’t actively engage in any form of resistance training and you spend more of your days sedentary with little to no activity then low carb might a good option.

What happens for most people when you eliminate carbohydrates they’ll indirectly eat less calories and more protein. And that will results in weight loss.

So low carb diets definitely have a place for someone who doesn’t want to educate themselves of engage in proper macronutrient distribution and doesn’t engage in weight training.

For others if you’re already aware of the fact that high protein diets are beneficial and you’re lifting multiple times per week then low carb isn’t the best option.

Another important thing is for low carb is sustainability.

Let’s face it, most foods we wanna eat have carbs. And it’s not realistic to expect that we’re gonna stop eating carbohydrates for the rest of our lives on this planet.

And if you come into a diet as something short term then this typically results in a big weight regain. Usually people regain more weight than they initially lost. They binge back because of massive restriction.

This is very common for anyone who goes into food elimination diets. We as human put more value on things we can’t have, and the longer you restrict something the more that thing is on your mind.

Eventually when you fall of the diet you’re gonna overeat, and usually a lot.

So the bottom line is, aim for a sustainable approach. Balance our your macronutrients, get plenty of protein (1g per lbs of lean body mass is good target), do your resistance training and if your goal is to lose weight make sure you’re in a caloric deficit on a weekly basis.

The idea of low carb being the ultimate tool for weight loss is over-hyped. We have plenty of evidence to point out that it doesn’t matter if you go low fat or low carb. The results in terms of weight loss is the same as long as the caloric deficit and protein are keep the same.

Hope you enjoyed!

Let me know in the comments below if you have any questions.

Talk soon, Mario

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38 Replies to “The Truth About Low Carb Diets and Cutting Carbs To Lose Weight”

  1. Felix Rodriguez

    Hi Mario Tomic!  I always thought that you could consume your whole caloric deficit on carbs alone and you would still loose weight, given that you are in a caloric deficit(you would probably loose muscle too, but that's a different issue). Do you agree with this or not? Thanks for the video.

  2. Günter Vitting

    i cut down the processed carbs , bread rice and pasta
    but i take 2 times a day a fruit veggie juice and eat some fruits in between
    this helps me to perform in the (home)gym and do my 5 km a day walking
    this appoach works for me i lost 7 kg in 5 monts
    by the way , one time a WEEK i eat a high carb meal , even cake or pastrie for my Mind
    thanks for your advise and lots of work
    regards Günter

  3. effy stonem

    I'm on a diet named Scarsdale at the moment and I lost 12 kilos (6 pounds) in less than 4 mounths. This diet consists in low carbs + low fat + high protein. I didn't gain fat and didn't lose any muscle or energy. I did HIIT every day and I gain muscle. The secret is to don't eat white carbs AT ALL. Those white carbs are not even necessary to live. A person with a normal health can take the necessary carbs to live from fruits, vegetables and black bread. Obviusly I'm telling you what worked for me, but this maybe do not work for everyone because all bodies are different. Keep that in mind

  4. John Matallana

    I'm sorry but if you think that low carb diet is a simple ultimate solution, think again, that shit is hard. Low carb does work but you obviously must know for how long you must do it. Once the glycemic storages are depleted on a low carb diet then your body will begin the fat burning process. This process will take anywhere from 4 to 7 days. I then like to up my carb intake in order to restore my glycemic levels and balance some wacked out hormones.Thanks for the video, very informational.

  5. Carter

    There should be days when you should have a high amount of carbs and other days where you shouldn't have as much. It's the perfect balance for being lean and maintaining performance.

  6. rtype1309

    however, the general american is not that active. so a ketogenic diet makes more sense for them. if you're training – then getting carbs in there, makes sense. but if you're a 9-5p work all day, sit in the office, high mental stress…etc, eating breads, pizza, orange juice, lattes, etc….is a recipe for wt gain. Best to keep the calories to some limit, but if nothing at all, carb cutting and increasing fat – satiates you more. and can keep you going through the day. no highs or lows that sugar/ glucose gives.

  7. Nature Boy

    Mario, I think your very much incorrect about having to use carbs as an energy source and that performance suffers on low carb. Check out the couple that rowed from San Francisco to Hawaii in world record time, all the while not eating any carbs. KetoDiet the entire trip.

  8. Olle Carlsson

    I try to reintroduce carbs after 3 years without them but I keep getting serious depression, anxiety and insomnia everytime I try to get on them. Why on earth do I have problem digesting carbs now?? I'm desperate for a solution. Thanks!

  9. LoveFitness

    Hey Mario
    Thank you for a great video 🙂 great location also
    150-400 grams of carbs??? when working out on a daily basis?
    I am on a low carb diet and do 5:2 fasting diet. I do daily HIIT between 20-30 minutes. 6 days a week. I am interested in loosing body fat and getting lean. 2 days I eat about 500 calories during a 36 hour window, and the other days I eat about 1800 calories.
    Not feeling tired or less energetic while working out, but want to know if I'm doing it right?
    I have watched the video about you talking about LEANGAINS…. is that your best advice to people who workout on a daily basis?
    A lot of questions…. but really want to do the best thing for my body, and reaching my goals of course. Hope you will take a few minutes to answer 🙂
    Hugs from Denmark

  10. Blaine Feyen

    First, there is a difference between 'low' carb and 'no' carb. Second, there is a HUGE difference between types of carbs. Carbs from low glycemic fruits and vegetables are in a different world than processed 'white' carbs like pasta, bread, and cereals. We've been told to eat a 'balanced' diet for 50 years and we're the fattest nation in the world. Third, most of the so called 'nutrition' advice we seem to get is from the bodybuilding and fitness competition world which is an absolutely terrible place to be getting advice from. Have you ever seen a bodybuilder or fitness competitor in the off-season? Most look like crap and their blood work would confirm it. They go through extremes several times during the year depending on when the next competition is scheduled. Terrible on the body and mind!

    Low carb may not be for everybody, but thats simply because the 'everybody' that we're referring to doesn't really care about mental and physical performance all that much so whatever gets them through the day without feeling like complete crap is ok for them. Those who do care about those two things, however, will do the research into the difference between 'types' of carbs, how many your brain and body really need to survive and thrive (you'll be surprised), the different types of fats the body uses most efficiently, and how much protein is REALLY required to maintain (and gain) lean muscle mass (again, you'll be surprised, its not what we've been told). Of course, everybody is different and you have to find what works best for your body and lifestyle but those knocking nutritional ketosis, or even just low carb diets, if you're doing it correctly it can be one of the best ways possible to live, eat, and perform at very high levels.

  11. faceious2006

    Complete nonsense. Once you become fat adapted your body will prefer fats over carbs. We ate keto for millions of years of our evolution and our bodies are not evolved to eat many carbs. This is why we make insulin. I have lost over 80 pounds, built muscle, and feel amazing everyday. My stamina is through the roof as well in whatever I am doing.

  12. AresTheGod

    Bullshit. Went on low carbs and didnt lose strenght at all… infact i lost weight fast and got a drier look even when eating ABOVE daily calories. As long as you eat HEALTHY fats with FIBERS like almonds to dont get hungry youre good. Just make sure 80% of the carbs you eat are the meal previous to training, and that they are HIGH on FIBER aswell, like oats.

  13. Peter Piper

    When I cut out all carbs (zero carb) I didn't go for protein; I went for mostly fat, but I did eat some protein. However, I did NOT eat less in volume in my meals; I actually ate MORE. I lost a lot of weight and stayed on the diet because I like the zero carb diet. I've done this for many years and I'm as healthy as can be. In fact, my annual medical check-ups reveal (according to my doctor) that I'm healthier than a 35-year old. I am now 66 years old.

  14. Gonçalves Alves

    Just for the heck of it, how would you feel if there was a video bashing intermittent fasting and calling it "the truth"?

    Mario, I find your videos incredibly helpful and I do appreciate your insights. However, you failed big time on this one. You're terribly misinformed about low-carb diets. Please take a look at these three articles, all backed up by scientific evidence. They disavow a lot of the thing you say.

    I can tell by legitimate personal experience that going low-carb was the missing piece of my jigsaw. I'm getting ripped, maintaining muscle mass, improving my performance at the gym and feeling much more motivated than before.
    If I took your advice, I'd still be running in circles, wondering what I am doing wrong.

    All in all, I'm extremely disappointed. I still think you're one of the best fitness vloggers, but this video has taught me to take your words with a grain of salt.

  15. Polaq

    I have very bad experience with low carb- high fat diet. I tried it for about 5 months, I lost like 3-4kg in a first week, but it stopped instantly, I guess most of it was water. Then I couldn't lose anything, I was eating mostly fats with not too many proteins (around 100g), had no forces to do my workouts, lost some muscle mass and it all end up with situation when my weight didn't move on scale no matter what I did. I was really depressed, I put so much effort on it, it destroyed my social life and I didn't get my results. I struggle with my weight to this day, but I find your videos really helpful, there are many videos about losing weight and bodybuilding but after all my struggles I get to similar conclusions to what you say on your videos. Greetings

  16. Ronald Lohe

    Hi Mario, the low carb diet worked great for me to loose weight, but certainly I did not have power to lift weights…so weight/fat lost but no muscle building. Love your videos as they are educational. Will start putting more carbs into my daily intake and try to build some muscles.

  17. Rick Bauer

    He knows nothing about the body regulating total calories via the combination of protein and fat = satiety.

    He has also not read the works of Noakes, Phinney and Volek regarding the keto diet for long term athletic performance.

    He has not seen the movie Cereal Killers in which a husband and wife team rowed from San Francisco to Honolulu on a keto diet.

    He has not seen the likes of LeBron James win an NBA title on a low carb diet, nor has he seen that prior to the high carb-low fat era, that bodybuilders not only developed their strength and bodies on a low carb diet but got into contest shape by following one.

  18. saurabh

    great video Mario.. I am trying to argue same things with so many folks around me with all the "keto" fad… you just can't eliminate carbs for life from your diet.. what I realized is that people not having the discipline to stick to a workout schedule and simple diet plan keep looking at these new fads as a "magic pill" as you rightly said… good you made this video because I was starting to get unsure about my belief on this 🙂 peace !

  19. H Bruce

    It is always better to be in the middle of the two extremes. Balance is key. From experience in the past, whenever I took on a one sided approach to dieting, it was never sustainable and my energy levels fell so low as to totally ruin my workouts at the gym. Not at all worth it. Thanks Mario. Helen P.S. looks like an awesome place!

  20. Eduardo Beguelin Jara

    my first cut was with low carbs i honestly feld like shit couldnt mantain my lifts, and when i finish my diet i fucked up eating too much carbs, for me works more eating high protein, moderate carbs just focussing in the kcals i gotto 8 % b.f. with out cutting my carbs that much.

  21. JamesGREEK26

    Hello, i weight i am 22y.o. 75 kg with 18% body fat. I am trying to get to 12%. I eat 1800 calories a day and my macro's are 180g protein, 100g carbs, and 50g fat.I hit the gym almost everyday and i do jogging 3 times a week. Should i change anything according to your opinion?

  22. War Lord3

    it make so much sense when you put it objectively high carbs relates to length of training the glycogen that will stay in your muscle and high protein will help keep your muscle big and explosive movement, this best relates to athletes if they want to train at high performance. normal non athletes that spend less time in the gym can flip the scale upside down and expect big muscle with high protein diet, less carbs. universally the athlete will always be above the normal person with high protein diet because he trains a lot more and utilises most of his energy to keep training, hence the difference between normal people and athletes

  23. Kuldeep Adhikari

    Good video. I knew few wrestlers and boy they had perfect physique, and they used to eat so much carbs in the form of dairy products, a lot of curd, TOrtillas, milk, home made butter and no meat whatsoever. Never seen more powerful fellas than them ever.

  24. FutureLaugh

    low carb is bad? but how low? ultra low, as in negligent carb = ketosis. ketones have more energy output than glycogen. Keto diet is the only low carb diet i think an athlete should be interested in when cutting. So many weight lifters swear by it, there is even a community called ketogains. Ive been on it for 2 months and its been working awesome, for me!

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