Diet fads come and go, often leaving individuals who want to lose weight not knowing which way to turn. In a recent Arnold’s Pump Club Newsletter on August 15, 2024, Schwarzenegger narrowed in on two commonplace diet practices, examining what’s better for fat loss between low-sugar and low-carb.
Looking at the bodybuilding legend Arnold Schwarzenegger, you can’t help but wonder, ‘What is that guy eating?’ Or, ‘If I eat what he’s eating, will I look like that too?’ Well, the seven-time Mr. Olympia champion has all but proven that what you consume significantly affects your health and longevity.
At 77 years old, Arnold Schwarzenegger is the picture of health, and while many can attribute that to his decades in the gym, another contributing factor is his clean diet. Schwarzenegger swears by his 70% plant-based diet after it helped him lower his blood pressure. He also shared that cutting out processed foods helps improve longevity and fight disease.
Now I know what you are thinking… Schwarzenegger may look like a gladiator even now in retirement, but most of us aren’t successful bodybuilders. In that case, dieting means more than just looking good. It’s about feeling good as well. However, trying to shed those unwanted pounds can be tricky, and knowing where to start can be even more precarious.
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Arnold Schwarzenegger Reveals Whether Cutting Carbs Or Sugar is Better For Weight Loss
Thankfully, Schwarzenegger, backed by the power of science and research, has been answering the questions we’ve all been asking. In a recent Arnold’s Pump Club Newsletter, Arnold Schwarzenegger narrowed in on two dieting practices, revealing whether cutting out carbs or sugar is best for losing weight.
“Drop The Carbs…Or Drop The Sugar?”
“Ever wondered how different diets affect your body? A new randomized controlled trial put a low-sugar diet against a low-carb plan and examined everything from weight loss to glucose tolerance and gut health. And the results didn’t go as many might expect.”
Schwarzenegger first shares how the study was broken down.
“But first some quick background. The study design was fairly simple: one group cut their sugar intake to less than 5 percent of the total calories they ate per day, while the other group consumed approximately 15 grams total of carbs per day (that is super low-carb).”
“It might surprise some, but both groups lost the same amount of weight despite eating very differently, and neither diet led to more favorable fat loss outcomes.”
Schwarzenegger explains that the reason both groups lost the same amount of weight is because they all consumed the same amount of calories each day despite one group being on low carb and the other being on low sugar.
“That’s because despite cutting out carbs or sugar, both groups had a similar amount of total calories per day. While many people will try to suggest that calories don’t matter and that insulin determines if you store fat, the new study is another example of how this only works out in theory, but not when tested in humans. Despite lower insulin levels, the low-carb group did not see superior results for fat loss.”
“In other words, the low-sugar group ate approximately 160 grams of carbs per day and still lost as much weight as those eating just 15 grams per day (or about as many carbs as you get in half a large apple).”
At the end of the study, both low-sugar and low-carb diets caused the same amount of calories to be burned.
“The goal of the study was to focus on how different diets affect how many calories you burn per day. Many diets change how you burn calories outside of your diet, such as leading to less movement. However, neither diet reduced physical activity, calorie burning, or step counts.”
The group who cut carbohydrates did see a difference in insulin sensitivity, energy metabolism, and gut health. Otherwise, everything remained the same as the group who cut sugars.
“What you might find interesting is that even though the low-carb group initially improved their fasting glucose over the first four weeks, after 12 weeks, there was no difference between the two groups. Once again, this suggests that weight loss influences blood sugar management more than how much carbs you consume.”
“Maybe most interestingly, the low-carb group showed worse insulin sensitivity, energy metabolism, and negative changes to their gut health. These are mechanisms involved in your metabolic health but don’t necessarily influence weight loss (as you can see from the results).”
Ultimately, there is no one-size-fits-all diet, instead, the most important factor in losing weight is remaining in a calorie deficit.
“As we’ve shared before, many different diets work for weight loss and other goals. But there’s nothing uniquely special about cutting out any single food if your overall eating habits don’t change. This study found that you can eat carbs or cut them and still lose weight. But you need a calorie deficit to see lasting changes.”
“It’s ideal to do what works best for you, but remember that the more diversity you have in your diet—proteins, fats, carbs, and fiber—the more likely you are to give your body what it needs and not feel so restricted that you create unsustainable behaviors.”
In addition to remaining in a calorie deficit, Arnold Schwarzenegger revealed that full-body resistance training is the ‘superior’ workout for losing weight. Although, Schwarzenegger has also shared a study that suggested high-intensity training versus low-intensity training had the same outcomes as long as the individual remained consistent.
In the end, cutting calories and staying consistent when training might be the winning formula for shedding unwanted body fat. Additionally, it seems cutting carbohydrates isn’t all it’s cracked up to be as long as you stay in a calorie deficit. While on your weight loss journey, if you are looking for great workout tips or even high-protein breakfast ideas, Arnold Schwarzenegger has you covered.
RELATED: Arnold Schwarzenegger Says ‘Prioritizing Sleep’ Helps Shed Body Fat and Enhance Weight Loss
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