Generally people are suspicious of low-carb diets — not because of the carbs, but because of the fat.
Once, even I thought that although people could (maybe, temporarily) lose weight on low-carb diets, they’d be harming their health in the process. So let’s answer this question definitively: Are you putting yourself at risk by going on a low-carb diet? Let’s look more closely at how a diet higher in carbohydrates leads to fat gain, and how that results in higher blood triglycerides. People imagine when they eat a spoonful of lard that it goes unchanged into a fat cell on their left thigh, or right next to their belly button, in a very FedExy delivery sort of way.
All carbohydrates (at least, the ones we can digest) break down to two simple sugars after digestion: fructose and glucose.
Indirectly, having more glucose in your blood releases more insulin into your blood, thanks to your pancreas, which secretes insulin in response to a meal — and in proportion to the amount of carbohydrate. In other words, insulin released in response to high blood glucose tells the body to stop breaking down fat. Insulin also has anabolic (muscle-building) effects: it increases glycogen storage and protein synthesis, which is why you want to consume some carbohydrate (which increases insulin production) immediately after a tough workout. Together both processes cause fat accumulation by having you make more fat while using less fat.
Okay, so we can see how excess carbohydrate can make you fat, but we still have that little problem of whether low carb diets are actually healthy.
When you get a blood test for lipids, the lab usually looks for both triglycerides and circulating lipoproteins. In fact, the relationship between dietary carbohydrate and blood fat is the opposite of what well-meaning health professionals have been telling us for years. Your body doesn’t have a lot of carbohydrate storage (after all, nobody complains about their glycogen rolls).
If you consume excess carbohydrate, your liver makes fat out of it via de novo lipogenesis.
When you eat a high-fat, low-carb diet, you thus lower your triglycerides while increasing HDL-C. Your doctor will tell you how much LDL-C you have, but not what size or type it is.  Having more small but dense LDL particles is a higher risk factor for cardiovascular disease than having more large, but less dense, LDL.
There are a few studies showing that lower-carbohydrate diets increase the size of LDL, thus improving cardiovascular health, but until a few more studies that look specifically at LDL size and carbohydrate intake are published, I think the jury is still out.
This week’s review looks at how a low-carbohydrate diet affects liver triglycerides in obese people with fatty livers.
Yes, I know it seems like a very special subpopulation, but it is another study showing the safety and possible benefits of low-carbohydrate diets — and in fact, the results are more broadly applicable than you might think. The liver is the processing centre for the body, and it’s uniquely vulnerable to the consequences of metabolic syndrome (high blood sugar, high blood fats, lots of inflammation, and insulin resistance). This study looked at whether people with NAFLD could manage, or even reverse, their health problems with diet.
Eighteen people with NAFLD and an average BMI of 35 went on either a low-carbohydrate or low-calorie diet for 2 weeks. Despite being a short study, both groups lost a fair bit of weight (4 kg for the low cal group and 4.6 kg for the low-carb group, on average) though because the severity of the diets, participants probably also lost some lean mass too.
In this study, a lower carbohydrate diet had a metabolic advantage over other diets due to more liver lipid oxidation, higher ketones and higher whole body fat oxidation. Low-carbohydrate diets improve blood triglyceride and HDL-C levels as wells as improving liver triglyceride levels.

Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L. Stern L, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams M, Gracely EJ, Samaha FF. To learn more about making important improvements to your nutrition and exercise program, check out the following 5-day video courses. They’re probably better than 90% of the seminars we’ve ever attended on the subjects of exercise and nutrition (and probably better than a few we’ve given ourselves, too). Decisions you make about your family's healthcare are important and should be made in consultation with a competent medical professional. It’s a nice short clear concise statement that just seems to make perfect sense… on the surface, until you look at how fat storage is regulated.
If there is a bunch of glucose hanging out in the liver, the body responds by storing those carbs. When there’s too much carbohydrate to use immediately, the body stores the rest as fat.
High blood lipids tell your doctor that you’re probably at higher risk for cardiovascular and metabolic diseases. HDL-C transports cholesterol from the rest of the body either back to the liver or to hormone-making glands such as the ovaries and testes. How this happens is still being sorted out, but it’s likely more to do with the increase in dietary fat rather than decrease in carbohydrates. You get an improved ratio of triglycerides to HDL-C ratio, which some experts argue is one of the more reliable markers of cardiovascular disease.
However, research shows that lower triglycerides correlate to bigger, less dense LDL, which is good.
If the diseases progresses far enough, you can end up with cirrhosis, which is essentially trading in your liver for a big bag of scar tissue. Among morbidly obese people about to undergo bariatric surgery, the rate of fatty liver can be as high as 80%!
Short-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction. Researchers scanned everyone’s livers before the diets to confirm liver disease (using 1H-NMR spectra). Low-carb dieters also oxidized (burned) more liver and whole body fat than the low-calorie dieters. Effects of a carbohydrate-restricted diet on emerging plasma markers for cardiovascular disease. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial.
A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. Belly fat, also referred to as visceral fat that accumulates around the midsection, is a major concern for a lot of. Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, and HDL subfraction distribution and size in overweight men. Dietary carbohydrate restriction induces a unique metabolic state positively affecting atherogenic dyslipidemia, fatty acid partitioning, and metabolic syndrome. Not only does belly fat make your figure unattractive, additionally, it increases your risk of high blood pressure, diabetes and fatty liver disease.
And your diet and activity can affect where nutrients end up — the same nutrients can end up in different places, depending on what else you eat, and how active you are.

Mostly because two enzymes acetyl-CoA carboxylase (ACC) and fatty acid synthase (FAS) go up when glucose is around. While there is not a one size fits all best diet for belly fat loss, you will find some things you can incorporate into your diet in order to maximize weight loss around the middle.
The important aspect to remember is to eat natural and nutrient-dense foods as well as whole foods the body understands how to use to properly. The following super foods are wonderful ways to drop pounds and keep them off without skipping meals. BeansRegular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process.
This fiber especially targets belly fat, helping to interrupt it down so the fat can be eliminated in the body.AvocadosThis fruit has anti-bacterial and anti-fungal properties. In a single study, it was discovered that people who ate a substantial amount of avocados showed clear improvement in health. It balances levels of cholesterol and prevents heart attacks and strokes.BerriesBerries really are a fun, sweet snack that may also be used as a topping on dry cereals or oatmeal.
Gram for gram, berries pack a strong fiber punch, offering an excellent way to regulate digestion. Replacing cookies or chocolate bars with a handful of berries in your diet for belly fat loss is a superb way to reduce calorie counts and make a healthy eating choice.Pine nutsNut lovers do not have to stick to almonds. These tiny bites pack exactly the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. High in magnesium, almonds really are a key component for muscle building, and achieving more muscle will help you burn more belly fat.OatsOats would be the rich source of insoluble fiber, has carbohydrates which make you feel fuller. Oats give you the strength and nutrition necessary for strength and helps reduce the fat content in your body. Every morning, for those who have a bowl of oats with skimmed milk you are able to shed your weight and see a visible improvement in reduced belly fat.
It will help you are feeling full longer and assisted in the reduction of water in the body.
This juicy fruit can also be rich in vitamins B1, B6 and C, as well as potassium and magnesium. It takes more energy to digest protein and lean meats are less inclined to be turned into fat stores within the body. Turkey is one of the leanest meats available, especially should you opt for white portions. However, for that optimal lean protein, try supplementing your diet for belly fat losswith omega-3 rich fish like salmon or tuna.
The very best diet for belly fat loss will incorporate fish at least two times a week.CucumbersCucumbers are an extremely refreshing and low-calorie food. Eating a plate of cucumber salad daily is definitely an effective and healthy way to cleanse your body of toxic compounds released by the digestive system and lose weight.Superfoods You Should Be Eat to Reduce Belly FatGreen TeaGreen tea is infused with anti-oxidants and other items which provide a powerful boost to metabolism.
Research indicates that individuals who drink green tea on the regular basis burn over 200 more calories a day than their counterparts.
The secret with incorporating green tea into diets for belly fat loss is choosing homemade steeped tea over bottled varieties.
Most of the time, bottled tea has been over processed and also you no longer get the beneficial vitamins and minerals.

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