1. Low Carb Diets Are Hard to Stick to
Bottom Line: Low-carb diets are not harder to stick to. These diets reduce hunger and more people in the low-carb groups make it to the end of the studies.
2. Low Carb Diets Exclude Food Groups That Are Essential
Bottom Line: There is no actual need for foods like grains in the diet. We can get all the nutrients from other foods in greater amounts.
3. Low Carb Diets Lead to a State Known as Ketosis, Which Causes Harm
Bottom Line: Ketosis is a completely natural phenomenon that has nothing but positive effects and it is NOT to be confused with ketoacidosis, which only happens in uncontrolled diabetes.
4. Low Carb Diets Are High in Saturated Fat and Therefore Dangerous
Bottom Line: Eating saturated fats or cholesterol is not harmful in any way. This is a myth that has been proven to be completely false.
5. Low Carb Diets Are Not Proven to be Safe in The Long Term
Bottom Line: Studies showing health benefits of low-carb have gone for as long as 2 years. Populations that have eaten low-carb, high-fat diets for long periods of time are in excellent health.
6. Most of The Weight Loss on Low Carb Diets is Water Weight
Bottom Line: In the first week of low-carb eating, a lot of excess water is shed from the body. After that, the weight is coming from body fat stores.
7. Low Carb Diets Lead to Deficiencies in Vital Nutrients
Bottom Line: Low-carb diets allow for plenty of nutritious animal foods and vegetables, which provide all the nutrients necessary for humans.
8. Low Carb Diets Don’t Supply Carbs That The Brain Needs to Function
Bottom Line: The body can produce all the glucose it needs from proteins and fats if it isn’t getting any from the diet.
9. Low Carb Diets Raise Your Risk of Heart Disease
- Reduce body fat much more than low-fat diets, even though the low-carb groups are allowed to eat until fullness (2, 22).
- Cause a greater reduction in blood pressure (23,24).
- Lower blood sugar and improve symptoms of diabetes (25, 26).
- Lower blood triglycerides much more (27, 28).
- Change the pattern of LDL (the “bad”) cholesterol from small, dense LDL (very bad) to Large LDL (29, 30).
- Increase HDL (the good) cholesterol much more than low-fat diets (31).
Bottom Line: Low-carb diets actually improve all biomarkers of health much more than the low-fat diet still peddled by the mainstream.