High Carb Fat Loss is an eating program introduced by Rusty Moore and Mark Kislich.
Rusty released a preview version of this course to his email list.
I bought the course at that time when it was an ordinary PDF file. He’s now improved it and turned into a course that you can easily access on your phone or tablet.
Here’s what I saw when I logged into the improved course:
Let me tell you a bit about Mark and Rusty and then I’ll dive into some details about the High Carb Fat Loss plan.
Meet Mark Kislich
Surely you can’t get super lean eating mainly pasta, bread, and rice …or can you?
Mark is an Olympic Strength & Conditioning coach in Iceland who stays at around 6% body fat eating a carb based diet.
He is in his mid-40’s and he took this selfie this past spring.
(I’ll admit it, I’m not fond of these sorts of selfies, but it does make the point.)
Here’s the crazy part.
He’s been eating a carb-based diet for 5 years.
Though Mark is in his mid 40’s, he got lean just 3-4 months after increasing his carbs and keeping fats to 8-10%. If you are over 35, you know how hard it can be to lose weight!
His diet is mainly starch based carbs and vegetables.
Carbs like rice, bread, pasta, potatoes, etc.
Fats are kept at around 8% of his daily calories.
AND … he gets only about 60-80 grams of protein per day. Many people think an adult needs more protein, but that’s not true.
His strength, muscle mass, and testosterone levels are all at high levels, eating a diet that many believe SHOULDN’T work.
He isn’t genetically gifted either.
Here’s a head-shot of Mark before he switched to this diet. Yeah, he was a little pudgy looking back then.
But, he’s made up for it now:
Mark has teamed with Rusty Moore to create a course based on this exact low fat approach.
The course is called, High Carb Fat Loss and it outlines how to get lean quickly eating a diet based on carbs like rice, oatmeal, potatoes, bread, etc.
Rusty Moore is a former trainer to runway models.
He took Mark’s fat loss diet blueprint and turned it into an online course.
High Carbs – Carbs Become Body Fat?
From what you hear and read, you would think carbs are the top cause of body fat and obesity.
Here’s what is funny.
It’s close to impossible for your body to convert and store carbs as body fat to any significant degree.
The fat you see on your body is from the fat you eat.
Carbs RARELY get stored as body fat.
They CAN cause the fat you eat to get stored as body fat.
The term for converting carbs to fat is called De Novo Lipogenesis.
Your body doesn’t even like to do this.
Your body prefers to ramp up the metabolism when you ramp up carb intake to burn off the carb calories.
There’s a study where it took 5,000+ calories of carbs each day for days before any significant De Novo Lipogenesis took place.
Here’s a link to that study: Glycogen Storage Capacity and De Novo Lipogenesis During Massive Carbohydrate Overfeeding in Man.
The participants could hardly do it.
They had to stuff their faces with bagels… and every time they increased calories, their metabolism would increase proportionately.
Carbs and Insulin
You might be worried that a high carb diet will cause insulin issues.
That’s what lots of people think.
I also thought that until I was diagnosed with prediabetes. I started studying how to overcome prediabetes without drugs.
It turns out something special happens to the body when you keep fats under 10%.
Here’s a chart from Mark & Rusty’s course:
Studies of populations confirm health markers tend to do well when fat is either over 65% or under 10% of daily calories.
Drastically reducing the fat you eat and replacing those calories with carbs is a simple way to get lean.
Most low-fat diets of the past consider 35% fat as “low fat.”
However, the magic happens when you reduce fats to 8-10%.
Keto and low carb diets (over 65% fat) are popular.
Mark & Rusty are extremely familiar with ketogenic diets and acknowledge that they CAN work for weight loss.
…but they are absolutely convinced that low fat (under 10%) is more optimal for long-term health and fat loss.
It’s not that the ketogenic approach is wrong.
…it’s just that there are added benefits to eating low fat (under 10%) that the ketogenic diet doesn’t have.
Keto and low carb diets are diets that are largely unproven over the long term.
Yes… Low carb diets are wildly popular now, but we won’t know about the long-term effects for a few decades.
Carbs Boost Your Metabolism
Most weight loss approaches involve fat loss at the cost of your metabolic rate.
Put simply, they slow your metabolism to a crawl.
Carbs are what fuel your metabolism.
When you limit carbs?
Your metabolism tends to slow down over time.
This is probably the biggest issue with drastically reducing carb intake.
Take the ketogenic diet, for instance.
The ketogenic diet does get people lean, but it can also slow down the metabolism.
This causes rebound weight gain when someone goes off of this diet.
And… Some (not all) low carb advocates start to gain weight after following the low carb diet for many years.
High carb low fat diets just skip some of the metabolic issues associated with low carb diets.
As we all know, you need a calorie deficit for weight loss (calories in minus calories out).
Carbs increase the “calories out” part of the equation because glucose gets your metabolism revving.
When following the High Carb Fat Loss approach.
- You are either losing body fat from a calorie deficit.
- OR maintaining body fat when calories in equal calories burned.
- You are never backtracking on your fat loss journey.
By keeping fat to a minimum, it is unlikely you are going to store any body fat since the body struggles to convert carbs to fat.
Because of this, you aren’t going to gain fat even on high calorie days.
This diet is a direct path to getting lean. It works extremely well.
It high carbs power your metabolism you won’t experience yo-yo dieting.
What High Carb Fat Loss Isn’t
The High Carb Fat Loss plan is not only a vegan diet (or what I prefer to call a “plant strong” diet).
Mark is vegan and Rusty is not.
Rusty wants this plan to work for everyone. Therefore, the course includes the diet plan he and fellow non-vegans are using with massive success.
Some People Can Eat ANYTHING and Stay Skinny!
Doesn’t it drive you nuts when you meet a person with a flawless physique who’s diet consists of burgers, fries, donuts, etc?
When many people meet Olympic Trainer, Mark Kislich, they tend to assume he’s always been super lean.
When High Carb Fat Loss was first announced, Rusty received a funny response on Facebook.
“He is 1 vs 100s of others on high fat diet. Maybe he is a genetic wonder? Is it right to promote a diet that works on 1% of the population?”
Rusty added this comment into the course.
He points out that this is ironic for a few reasons.
Reason 1. Low fat diets are how people got lean for decades before low carb got trendy in the 2000’s.
For example, bodybuilders typically would reduce fats to 5-10% before competing.
Reason 2. Some of the leanest and healthiest populations like Okinawans (6% fat), Thai (9% fat), Highlanders of Papua New Guinea (3% fat), all eat a high carb low-fat diet.
Starch-based diets, potatoes in Europe or rice in Asia, have literally helped BILLIONS of people thrive.
Reason 3. Mark isn’t a genetic wonder. He struggled with his weight until he reduced fats to 8-10%.
Meet Dr. Wareham
One of the more credible examples I’ve seen for reducing fats is this cardiac surgeon.
Dr. Ellsworth Wareham is a 103 year-old surgeon who trained heart surgeons until he was 95.
He still drives at the age of 103, by the way.
He switched to a carb-based low-fat diet after seeing much more plaque in the arteries of meat eaters versus those who follow a vegan diet.
Dr. Wareham saw first hand for decades what excessive fats could do to arteries.
He was so disturbed he switched to a low-fat vegan diet.
He recommends eating a low fat diet to keep cholesterol levels down.
A lot of low carb advocates try to discount the effect of cholesterol.
Dr. Wareham disagrees.
The High Carb Fat Loss approach doesn’t just work for Mark or Rusty.
This eating approach has more real-world proof than the trendier low carb diets.
It’s not a vegan diet. It’s a high carb low fat diet with vegan and non-vegan options.
I highly recommend you pick up their course if fat loss and optimal health is your goal.
The High Carb Fat Loss course is all online. That means it is fully mobile optimized and looks great on your phone or tablet.
(You will see what I mean after you login.)
Here’s a screen shot of the Table of Contents for the course (click on image to enlarge).
As soon as you order you will be able to login and read about all the delicious carbs.
Rusty mixed in some funny stories to keep it entertaining and easy to read.
My Limited Time Bonus
I’ve decided to offer a bonus to readers who buy High Carb Fat Loss using my affiliate link.
My bonus is a 30-minute consultation via Skype to get you started implementing the plan. My wife and I have been eating a low-fat, plant-strong (vegan) diet for 7 years. It has helped us lose weight and keep it off.
After you make your purchase, send me a message using the Contact Form. Include your Order Number and I’ll get back to you to set up the Skype call.