LOKUNPAI !

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Neeracha Noey Lokunpai
Mr. Abel Cadias
English 10 / 10.04
June 20, 2016

Lowering Carbohydrates and Dieting

Lowering carbohydrate is more beneficial than lowering fat for people who
aim to lose weight. The purpose of this research report was to find out whether
lowering carbohydrate or lowering fat is better in losing weight. The importance of
this research report is to guide people who are interested in losing weight. The pieces
of information found in this research report were based on six sources. First, the
research from Centre of Disease Control and Prevention talked about how people lose
weight and what factors can affect weight loss. Second, the article from the school of
public health entitled, Food and Diet discussed the relationship between diet quality
and quantity matter. Third, the article Low Carb vs. Low Fat: What Are the Risks?
presented the comparison of a low-fat diet to a low-carbohydrate diet on weight loss.
Next, Fetter in his article entitled, Whats Better for Weight-Loss: Cutting Carb or
Fat? provided studies of people trying to lose weight by lowering fat and lowering
carbohydrate and explains which way was more beneficial. Fifth, the Asia Pacific
Journal of Clinical Nutrition defined the meaning of food and its relationship to diet.
Lastly, the information about the essential of fat and carbohydrate to the body from
National Institute on Agings.

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Food and Diet
The National Health Research Institutes stated that food is a portable
substance that people consume to keep them alive. Humans body absorbed the
nutrients from food which are divided into two types: macronutrients and
micronutrients. A macronutrient is a large amount of major nutritional which
composed of protein, carbohydrate, fat. Micronutrient is a small amount of major
nutrition which includes water, mineral, vitamin. Based on Cambridge's dictionary,
the word diet simply means a regular eating habit of a person when they are trying
intake a specific nutrition for health or weight-management.
To summarise, diet is a way to indicate the food consumption of people.
People can lose or gain weight from a particular diet. This can be done by eliminating
some nutrient of food and substitute the high-food-energy with low-food-energy.
However, based on Centres for Disease Control and Prevention (2015), to keep the
balance of the weight steadily, people have to have a healthy weight loss. This
includes an ongoing lifestyle which is a long-term change in daily eating and
exercises routine.
Carbohydrate and Fat
The belief that fat caused the weight gain more than carbohydrate is the same
idea as eating tomatoes will turn people red (Bernstein, 2011). The idea comes from
the fact that fat contains nine calories per gramme while carbohydrate contains four
calories per gramme. Calories are the unit of energy that people get from the eating
the food. Each person requires the different amount of calories per day. If people
consume calories more than the amount that body need, then people will gain the
weight. Otherwise, if people eat less than calories that the body need, it will result in

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losing weight. That is why people believed that reducing fat will help to decrease
weight better.
Carbohydrate is the bodys main source of energy which supports bodily
functions and physical activity. It is make up more than 45% of your calories intakes.
There are two major types of carbohydrate- the simple carbohydrate and complex
carbohydrate. Simple carbohydrate is also called simple sugar, founded in refined
sugar. Fruit and milk contain this kind of sugar which is nutritious food because these
sugar come originally from the food which also contain vitamins, fibre, calcium. The
other name for complex sugar is starch. This type of sugar is found in grain product. It
helps to stabilise the digestive system because of the fibre that it contains. However,
refined sugar such as white grain and rice are not so good as the nutrient has been
eliminated. When people eat carbohydrate, the body will break it down into simple
sugar for the body to absorbed into the bloodstream. As the sugar blood level rise, it
will release out the insulin which is respond for moving sugar from blood to the cell.
When this process is occurring as with simple sugar, people will feel hungry again. In
contrast, if the process is going slowly as with whole grain sugar, then human will be
satisfied longer (Holder, 2014).
Fat also gives human energy. It is a requirement for the healthy diet. Thousand
of research show the benefit of fat. For example, the information from The Family
Health Guide saids that fat helps the body to absorb vitamins and minerals, assist the
brain and nervous system develop correctly, and it also essential for regulating
hormones. There are two types of fat. The good one which is unsaturated fat, forming
a liquid at room temperature, mostly come from vegetable, nuts, seeds, fish. This fat
help to improve blood cholesterol levels, which can decrease the risk of heart disease.

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Another type of fat is a harmful dietary fat. Most of it come from animal and manmade. These are fat that is solid at room temperature and can lead to many diseases
which include trans fat and saturated fat. Saturated fat is not as bad as trans fats and
the body need it in a small amount for developing many parts of the body. However,
each person should know their amount it comes to dietary fat; people should focus on
eating healthy fats and avoiding unhealthy fats.
How lowering Carbohydrate affect dieting
Low-carbohydrate diets are the dietary program that stick to the consumption
of carbohydrate. Foods that have a higher percentage of fats and moderate protein are
replaced carb food that is high in easily digestible carbohydrate.
As evidenced from multiple recent meta-analyses, studies consistently show
that on average a low-carbohydrate diet does better than a low-fat diet in terms of
weight loss and fat loss, and several cardio-metabolic markers, saided low-carb
advocate Jeff Volek, a registered dietitian and professor of human sciences at The
Ohio State University. The study in the New England Journal of Medicine of 1400
people revealed that the low-carbs group on an unrestricted calories count lose more
weight than restrict calories low-fat diet. It also appeared to have no long-term side
effect. In contrast, low-carbs helped to decrease many risks factor. For example, its
lowering the insulin level which is an important hormone in human body. This insulin
tells the body to produce and store fat. It also controls the other cell to pick up glucose
and burn it instead of fat, so the fat will be stuck in the body. But when carbohydrate
consumption is the limit and insulin level go down. The fat in the fat cell is available
to convert to energy for the used of the cell which then leading to the reduced need for
eating.

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Conclusion
This research report aimed to guide people who are interested in losing weight
by decrease the consumption of some nutrient. This research report concluded that
lowering carbohydrate is better than lowering fat for people who are trying to lose
weight. Many research and studies show out that lowering carbohydrate has no
affected to long-term health. Since carbohydrate has the greatest impact on human
body, therefore by reducing carb and increasing in consumption of healthy fats means
decreasing in insulins efficiency. The more insulin people secrete, the more fat
oxidation and calories burning. Low-carbs are not only helping to lose weight but also
improving your overall health. Low-carb diet help increases the bodys satiety signal.
After knowing why a low-carb diet is the better way to lose weight and improve
people health, the next step is implementing the diet into a day-to-day routine. This
research report recommends further research on the daily activity that would help
particular person to steadily the weight.

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References

Fetter, K. (2015, August 21). What's Better for Weight-Loss: Cutting Carbs or Fat?
Retrieved May 17, 2016
from http://health.usnews.com/health-news/healthwellness/articles/2015/08/21/whats-better-for-weight-loss-cutting-carbs-or-fat
Gunnars, K. (2016, April). Why do Low Carb Diets Work? The Mechanism
Explained. Retrieved May 17, 2016 from https://authoritynutrition.com/why-do-lowcarb-diets-work/
Holder, C. W. (2014, August). Learning About Carbohydrates. Retrieved May 17,
2016 from http://kidshealth.org/en/kids/carb.html Lan, S. (n.d.).
Low-Carbohydrate Diets. (n.d.). Retrieved May 17, 2016 from http://
www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/
Tenderich, A. (2012, April 3). Carbs or Fat: What Really Makes Us Gain Weight?
Retrieved May 17, 2016 from http://www.healthline.com/diabetesmine/carbs-or-fatwhat-really-makes-us-gain-weight
The truth about fats: The good, the bad, and the in-between - Harvard Health. (2015,
August 7). Retrieved May 17, 2016 from http://www.health.harvard.edu/stayinghealthy/the-truth-about-fats-bad-and-good