There should absolutely be no doubt that Low-carb High Fat (LCHF) diet, in different shades, works effectively in reversing type 2 diabetes, weight loss and fixing many metabolic syndrome related issues like non alcoholic fatty liver disease, high triglycerides, inflammation, PCOS etc. If 200+ success stories on the forum here is not enough to prove this, then there’s nothing that can convince the naysayers. Some of these 200+ we have posted on the front end, and rest are on the forum in different sections.
Diet Composition & Gastric Emptying
Though not exactly representative of an actual meal, we will use the following data to come to assumption of gastric emptying time of a high carb low fat meal versus low carb high fat meal and then look at how mainstream that recommends one size fits all solution of HIGH CARB LOW FAT DIET versus our one size fits all Low Carb High Fat Diet turns out to be better. Along the way, since no discussion can be complete about looking at militant-vegan diet, will touch upon that also.
I will keep it very simple instead of complicating it by delving into complicated equations etc. All equations, subject to certain assumptions, will be simple enough for even a grade 10 student also to get hold of.
- 600 kcal single meal.
- High carb Low Fat is 60% carbs.
- Low Carb High fat is 20% carbs.
- Vegan is 70% carbs though some go to extremes of 80% CARBS 10%Protein and 10% FAT too.
- We will look at retention % at 1 hr from chart A above (~38% for HCLF and ~78% for LCHF).
- Presume that with all the fiber overloading, the retention data at 1 hr for vegan is mid of HCLF and LCHF – ie retention of 58%
- BMR for 75 kg 68″ height 50 yr old male ~68 kcal/hr — sedentary behavior.
- Thermic effect of meal assumed nil to keep things simple.
- Since carbs are different in different diets, we aren’t looking at rest of the graphs in the source noted above.
- None of the energy intake is out as waste (urine/stool/sweat etc) for simplifying the understanding.
Looking At The Delta
HIGH CARB LOW FAT
- 62% of 600 kcal = 372 kcal/hr
- Energy from Carb = 372X0.6 = 223.2 kcal = 55.8gm carbs/hr
- delta (energy) = 372 – 68 = 304 kcal/hr
- 0.42% of 600 kcal = 252 kcal/hr
- Energy from carb = 134.4 kcal/hr = 44.1 gm/hr
- delta (energy) = 252 – 68 = 184 kcal/hr
LOW CARB HIGH FAT
- 0.22% of 600 kcal = 132 kcal/hr
- Carb Energy = 26.4 kcal/hr = 6.6 gms/hr
- delta (energy) = 132 – 68 = 64 kcal/hr
Covering The delta With Activity
I have never been a fan of blind walking. What’s blind walking? In my own opinion, for a diabetic to wake up in the morning and go for a long walk without knowing what the day’s starting blood sugar levels are is BLIND WALKING. More on this later, but let’s look at the deltas first.
Whatever be the activity or exercise to cover the delta, let us presume the same for all the three diets. Taking LCHF delta as the base line:
LCHF : VEGAN : HCLF :: 1 : 2.875 : 4.75
So, for example, if we have to walk 1 km to cover the delta in case of LCHF, then the same would be 2.875 km in Vegan and 4.75 km for High Carb Low Fat diet. It’s no rocket science to figure how how horrible HIGH CARB LOW FAT diet is if one were to cover the delta with activity.
During my own trials in initial days as a diabetic trying to control blood sugar without any drugs, I found that I had to walk roughly 6 km/meal to get 1 and 2 hr PPBS in non diabetic zone. I have covered the same in the following thread on the forum and this insane walking requirement was the primary motivation for me to dump HCLF and look for alternatives:
Now onto mindless walking in single stretch. I was told by the doctor who diagnosed me as a Type 2 diabetic to start walking. However, I was never told when to walk and how much to walk. Just getting up in the morning and go for long walks without knowing blood sugar readings is mindless or insane in my opinion. What if the blood sugar reading was above 200?
Also, one long walk empty stomach in the morning is again something that I finally concluded is nothing but mindless walking. From engineering perspective of potential difference, I always preferred walking when the levels are definitely expected to be rising and not mindless walks early morning. Almost everyone on dLife.in agrees to this and their walk schedules are not one long walk but split walking, if needed. Also, one needs to take a look at: Can Too Much Exercise Damage the Heart?
If I had to cover through walks the delta of HIGH CARB LOW FAT diet, then I computed that I had to walk almost 18 km/day to be medication free as a Type 2 diabetic. That’s insane and it meant around 3 hrs to 4 hrs walking per day. Impossible for a working professional, who has to spend 10 hrs a day in the profession to earn a living. Add 2 hrs a day for commuting and then where’s the time left for other things? So, I decided to come out of that insanity as I wasn’t prepared to have a side dish of pills.
Again taking base of LCHF as 1, we come to following from the carb energy components above:
LCHF : Vegan : HCLF :: 1 : 6.68 : 8.45
From this we see why it almost becomes impossible on High carb Low fat diet to go off insulin. On the contrary, the above is also ratified by the success stories of Indian diabetics who have gone off insulin only on LCHF diet. Five of the many interesting cases of going off insulin on dLife.in are:
- R Vijayasarathy – off from 70 u/day insulin after 19 years of diabetes history
- Suresh Gulwadi – off from 30 u/day insulin after 25 years of diabetes history
- S K Sharan – off from 34u/day insulin after 20 years of diabetes history
- Bhaskar motadoo – off from 44u/day insulin after 28 years of diabetes history
- Susan – off from 24u/day Basal and avoided bolus completely
Susan’s case is interesting for one more reason. She had tried all shades of veganism and it did not help her with eliminating insulin. So, just stuffing up more fiber to slow down gastric emptying doesn’t help much. LCHF did and this just reiterates the ratio computed above.
Same would apply to pancreas whipping and other anti hyperglycemic oral pills. There are many cases of pills like Amaryl, Invokana, Jardiance, Januvia eliminated once the diabetic switched to LCHF diet. Also, won’t talk much here about why VEGANISM (same old drivel packaged as new) fails as this has been touched upon in this article.
Six to Eight Meals a Day Insanity
From the delta ratios computed above, we can now decode why one-size-fits-all HIGH CARB LOW FAT diet peddlers come up with another insane idea for diabetics — six to eight small meals a day. Not just insane, the idea is also not workable for working professionals and is a HUGE NATIONAL LOSS, besides being just a BAND AID solution. Wonder when will these so called experts wake up and look at the broader picture rather than just catering to the financial interests of the drug & food industry.
Also, eating six to eight times a day still does not help in reducing the needs for insulin for processing carbs as at the end of the day one is processing same amount of carbs. So, it does not matter whether one covers full day’s calorie needs in one meal or twenty four meals a day, a diabetic will still need the same amount of insulin, presuming insulin sensitivity is unchanged.
Satiety & Weight Loss
Lower insulin needs on LCHF, fewer wild swings in insulin and blood sugar, and highest GE are the contributing factors to satiety. As a result of this, the need for 24X7 grazing is eliminated. One feels so satiated that it is not difficult to skip a meal — intermittent fasting. None of us on dLife.in have really counted calorie to control weight. It’s next to impossible theoretically and fighting perpetual hunger on HIGH CARB LOW FAT DIET is also impossible. The moment one switches back from hypocaloric to normal weight climbs back up again. All a result of the delta computed above as an example.
Weight loss stories of 5 to 35 kg (diabetics and non diabetics) on dLife.in are very common. Here’s a thread on the forum showing few pics before and after LCHF. If obesity was all about Calorie In Calorie Out (CICO) model, then why does one lose weight on LCHF/ Keto diet? Obesity is more of a hormonal problem and CICO has nothing much to do with it. It is a food industry nonsense peddled as science.
- One size fits all HIGH CARB LOW FAT diet peddled as healthy is the worst diet for a diabetic or otherwise.
- One size fits all LOW CARB HIGH FAT diet works great. Trumps the HCLF and VEGAN diet by miles even in timeline of 1 to 8 years as we see on dLife.in
- Yes, Keto end of the LCHF diet is not for everyone. So, we don’t talk about Keto diet much. It is an option for those who would want to move into that subset of LCHF diet.
- Six to Eight meals a day just to change the delta is meaningless. It is non workable for office goers. Besides, it is a huge NATIONAL LOSS.
- Insulin needs per day is the least on LCHF diet versus HCLF (or VEGAN which is also HCLF).
- If anyone from the other side of the fence says LCHF is difficult, they need to come out of their cave and see how Indian diabetics are living that life on dLife.in for as long as 1 to 8 years now. The demographics covers age from 7 to 70+. All find it easy and healthy too.
- HCLF is an OLD SCHOOL thought that is benefiting the food and drug industry. On the contrary, LCHF is a NEW SCHOOL thought benefiting the diabetics.
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This article is reproduced with permission from dLife.in
Original Source: https://www.dlife.in/news-and-research-articles-on-diabetes-obesity-lipids/why-lchf-keto-diet-plan-for-diabetes-reversal-obesity-works/