We've been saying and writing it for years, and now an increasing body of clinical evidence supports what you should consider a basic principle of fat reduction: if you're in relatively good shape and you're looking to get leaner, then the #1 dietary change you should make is to moderate your carbohydrate intake and up your protein immediately.

For some reason, people still don't want to understand and accept that dietary fat per-se is NOT the issue for most people who are active. It's the intake of excess carbohydrates that is largely responsible for adding adipose tissue to your body. Moderate the carbs and you'll drop the fat.

Here's the evidence. In a recent study, two groups were monitored. Both groups consumed 30% of their daily calorie intake in fats. The only significant dietary difference was that one group consumed only 12% of their calories from protein (58% carbohydrates), while the other group consumed 25% protein (45% carbohydrates).

Even with consistent fat intake and a relatively minor reduction in carbs (from 58% to 45%), the results were clear. After six months, the higher protein, lower carb group lost a full 50% more fat than the higher carb group. I would expect results to be even more dramatic if the carbohydrate intake was dropped down closer to 40%, as in the popular 40-30-30 fat loss programs.

It’s important to realize that we’re not suggesting cutting out carbohydrates altogether—this is ultimately counter-productive—but rather a gradual reduction in carbs to balance out the diet. There’s no doubt that most people, and Americans in particular, over-eat carbohydrates—in particular, heavily processed carbs and simple sugars.