Chapters
1. <Untitled Chapter 1>2. Low Carb vs. Low Fat3. Fat and Nutrition Myths4. The history of the diet fads.5. The Importance of Dietary Fats6. Which burns the most body fat?7. Low Carb Benefits8. Low Carb, High Fat9. Improves gut-health issues.10. Better for cognition.11. Prevention of diabetes.12. Carb Usage13. Low Carb Drawbacks14. Difficult to bulk.15. Not as convenient.16. It costs more money.17. Cholesterol and Fat18. Increases athletic performance.19. Less expensive.20. Low Fat Diet Risks21. Brain fog and energy crashes.22. Which is better?23. Learning to Read Your Body1. <Untitled Chapter 1>
Sal and Adam discuss the differences between low fat and low carb diets, including which one is better for athletic performance, strength, and fat loss. They break down the foods within each diet and provide insights on which approach may be best for achieving your goals.+
2. Low Carb vs. Low Fat
Sal explains why low carb and low fat diets are popular and the benefits of a high protein diet. He also discusses how individual variance plays a role in determining the right diet for you.+
3. Fat and Nutrition Myths
Sal, Justin, and Adam discuss how fat was once demonized and blamed for chronic illnesses and obesity. They also touch on how little the average consumer knows about nutrition and how much of the information out there is based on marketing and sales rather than research.+
4. The history of the diet fads.
The Low Fat Myth:Sal and Adam discuss the history of the low fat diet trend and how it led to the rise of the Atkins diet. Despite the push for low fat products, obesity rates continued to climb, leading to a reevaluation of the low fat myth.+
Debunking Dietary Myths:Sal, Adam, and Justin discuss the myths surrounding dietary cholesterol and the importance of low-calorie diets for weight loss. They also touch on the sustainability of different diet plans and the importance of finding what works for each individual.+
5. The Importance of Dietary Fats
Adam, Justin, and Sal discuss the importance of dietary fats and how cutting them out of your diet can lead to hormonal issues and deficiencies. They explain how fat is an essential macronutrient and why it's important to include healthy dietary fats like avocados, olive oil, and butter in your diet.+
6. Which burns the most body fat?
Sal explains that low carb and low fat diets are equally effective at burning body fat as long as calorie intake is controlled. Low carb diets may result in more weight loss due to water weight, but body fat percentage is equal.+
7. Low Carb Benefits
Low Carb Benefits:Sal, Adam, and Justin discuss the benefits of a low carb, high fat diet. They explain how it can lead to increased satiation and control overeating, making it a great strategy for weight loss and healthy eating habits.+
Fatty Meats and Palate Fatigue:Adam and Sal discuss their experiences with low carb, high fat diets and how they affect satiety and palate fatigue. They recommend enjoying fatty meats as a way to feel satisfied for longer periods of time. They also stress the importance of considering individual variances and psychological factors when choosing a diet.+
8. Low Carb, High Fat
Adam and Sal discuss the pitfalls of the ketogenic and carnivore diets, emphasizing that while they can be effective in the short term, they are difficult to maintain and can lead to rebound weight gain. They recommend a more balanced diet for long-term success.+
9. Improves gut-health issues.
Sal and Adam discuss how low carb diets can benefit gut health and reduce water retention. They also touch on the psychological effects of water retention and fluctuations in weight.+
10. Better for cognition.
Sal, Justin, and Adam discuss the benefits of a ketogenic diet on cognitive function and how it can help prevent Alzheimer's and other cognitive disorders. They explain how ketones operate better than glucose and how a low carb, higher fat diet can lead to sharper thinking.+
11. Prevention of diabetes.
Sal explains how reducing carbohydrates and increasing fat intake can benefit those with diabetes in their family due to maintaining insulin sensitivity. Adam shares his personal experience using low carb, low fat, carb cycling, and fasting.+
12. Carb Usage
Sal, Justin, and Adam discuss their individual carb usage and how it varies based on their goals and clients' needs. They touch on the benefits and drawbacks of low carb diets, as well as considering digestive issues and athletic performance.+
13. Low Carb Drawbacks
Drawbacks of Low Carb:Sal, Justin, and Adam discuss the drawbacks of low carb diets on athletic performance. While some athletes may see a spike in energy, studies have shown that carbohydrates are essential for maximum performance in most sports that require strength and power. However, there are some exceptions for low-level endurance athletes.+
Endurance and Low Carb Diets:Sal and Adam discuss the benefits of a low carb diet for endurance sports, but note that most athletes still utilize carbohydrates during events. They also touch on the impact of low carb diets on explosive athletic performance and bulking.+
14. Difficult to bulk.
Sal and Adam discuss the drawbacks of low carb diets for bulking, including difficulty in getting a pump during workouts, lack of convenience in finding snacks, and the mental and physical challenges of low carb workouts.+
15. Not as convenient.
Sal, Justin, and Adam discuss the struggles of maintaining a low carb diet, including limited convenience and variety in food choices, as well as the higher cost compared to a low fat, high carb diet.+
16. It costs more money.
Sal, Adam, and Justin discuss the cost differences between low carb and low fat diets. While low carb diets can be more expensive due to the cost of protein and fats, low fat diets can be cheaper with the abundance of inexpensive carb options like rice and oatmeal.+
17. Cholesterol and Fat
Sal and Adam discuss how fat intake can affect cholesterol and why some people may need a lower fat diet to lower their cholesterol levels. They also touch on the importance of raising HDL with fat and the role of carbs in athletic performance while cutting calories.+
18. Increases athletic performance.
Carb Cycling:Justin shares how abstaining from carbs and then cycling them back on game day made a massive increase in his performance. Adam and Sal also discuss how they base their low carb or low fat diets on their daily activities.+
Carb vs. Fat:Adam, Sal, and Justin discuss the benefits and drawbacks of low carb and low fat diets for fitness and nutrition. They share personal experiences and insights on how to integrate both approaches for optimal performance and health.+
19. Less expensive.
Sal and Adam discuss the benefits and drawbacks of a low carb diet for bulking. While it can be expensive, it's a great option for those looking to gain weight. However, the low fat aspect can make it difficult to maintain appetite for those looking to get leaner.+
20. Low Fat Diet Risks
Sal and Adam discuss the risks of a low fat diet, including potential gut issues and low testosterone levels. Fats are essential for hormone production, and a low calorie diet for too long can cause negative hormone changes.+
21. Brain fog and energy crashes.
Adam, Justin and Sal discuss the drawbacks of high carb diets and the benefits of higher fat diets for consistent energy levels throughout the day. They also debate whether reducing carbs or reducing fat is a better approach for the average person looking to cut calories.+
22. Which is better?
Carb Reduction:Sal, Justin, and Adam discuss the benefits of reducing carbohydrate intake for weight loss and overall health. They recommend reducing sugar intake and opting for lower glycemic fruits like berries. They also touch on how plants have been engineered to become high in carbohydrates.+
Balancing Macros:Adam, Sal, and Justin discuss the importance of balancing macronutrients in your diet. They explain the benefits of an even amount of calories coming from fat and carbohydrates and how to manipulate them based on your lifestyle and goals. They also give specific examples of how to make better choices and avoid overindulging.+
Diet Consistency:Sal and Adam discuss the importance of consistency in dieting and how it's better to find a diet that works for you rather than following a specific macro recommendation. They also touch on the surge of the ketogenic and carnivore diets.+
23. Learning to Read Your Body
Adam and Sal discuss the simplicity of the carnivore diet and the importance of experimenting with different diets to learn how to read your body. They caution against restrictive diets and encourage paying attention to markers like mood, energy, and sex drive to determine what works best for your body.+