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That is why so many on a low carbohydrate diet do not succeed in trimming off excess fat without losing lean.
People who follow a diet based on glycemiic-indexing often succeed at getting the fat off and keeping it off. Glycemic-indexing actually enourages the consumption of carbohydrates but only those that are low or moderately glycemic. Glycemic-indexing refers to the blood sugar level and insulin response a specific food may cause. Most glycemic references do not mention meat, fowl or fish because they have no carbohydrates and cannot be indexed.
Low-fat diets most likely will not eliminate away excess fat as effectively as low-glycemic diets.
Low-calorie, low-carb and low-fat diets fail consistently because they are all very restrictive, and they ignore the actual cause of fat gain.
High-glycemic food calories have a different effect on your body than those from low or moderately glycemic foods.
Generally speaking, low-caloric dieting results in rapid water weight loss (an early false indicator that a diet is "working"), muscle weight loss, minimal fat loss and often even loss of bone density. Low carb negative effects occur since even zero carbohydrate intake can result in fat gain after the body adjusts itself downward in response to a lack of the healthy carbohydrates it requires daily.
Low-glycemic is the healthiest, most effective way to go if you want to lose excess fat or weight. The glycemic index of a food multiplied by the amount of carbohydrate in that food equals its glycemic load.
One or two scoops per day is low-glycemic, but more scoops rapidly cause a high-glycemic effect in your body.
Depending on your metabolism, this process might stay shut off for many hours no matter what else you do. The low-glycemic diet is balanced, nutritious and enjoyable, it is easy to learn and to use.
It is usually best to time food intake for every few hours rather than to eat very large meals once or twice a day. You may add some meat to this low glycemic diet to supplement your protein intake that you get from a vegetarian diet. The pyramid includes meat; it is actually a chart for people who are following the Genetic Key Diet. The above pyramid and the low glycemic diet form the latest diet-food index, which is based on an individual's genetic type.
The original USDA Low Fat Pyramid is very different from the above food pyramid and is completely wrong for many people. However, this is not a true index of what the person should weigh or how much weight they should lose.
All the old diet pyramids concentrated on getting rid of body fat, hence the low fat diets.
A person could weigh 250 and be normal IF their body mass (or frame) was large enough to support it.
This method does not work for everyone but comes much closer to dealing with weight problems of all types then the old Low Fat diets.
When you follow the Genetic Food Pyramid and the Low Glycemic Diet method of eating, you will lose inches. However, some people actually gain weight; it is a healthy weight gain because that person is actually building muscle tone which is good. If you want to learn more about it, I would recommend that you get the book, "The Genetic Key Diet" by Dr. You need to add two more things the above "to do" list if you want to lose inches and keep them off. Food no longer has the nutrition in it that it used to have due to current farming methods, acid rain, picking foods before they are ripe. These are just a few of the reasons that prevent our foods from being the nutritious fruits and vegetables that they used to be. Humans store glycogen as an emergency source of carbohydrate.  Glycogen is made of lots of glucose molecules linked together in short branches.
All animals, including humans, have a simple sugar in their blood called glucose, which is also known as “blood sugar.” Glucose is used for fast energy by our cells. It is critical that our blood sugar be kept in a very tight range for us to feel well and function properly. Because tight blood sugar control is so important, we have a very sophisticated system for regulating it.  If you eat a low-carbohydrate diet, your blood sugar levels tend to stay fairly even, but if you are like most people and eat carbohydrate throughout the day, your blood sugar will rise after you eat. If you are carbohydrate sensitive (or have insulin resistance), you may have an exaggerated response to eating that popsicle.  Not only does this mean that your blood sugar will rise more than usual, and stay higher for longer, it also means that your insulin level will rise more than usual, and stay higher for longer, causing your blood sugar to then drop too low or too fast. The epinephrine reaction is responsible for most symptoms of “hypoglycemia”, which can occur within a couple of hours of eating sweet or starchy foods.
For some people, this unstable pattern of rising and falling blood sugar is happening to some degree several times per day.

There is growing interest in and scientific momentum behind what is called “the carbohydrate hypothesis of disease.” This is the idea that most diseases of civilization are caused by our so-called “Western” diet, and that the ingredient in the Western diet that is most dangerous is refined carbohydrate.
For an in-depth review of the scientific research about the connection between diet and modern diseases, I highly recommend Dr.
As a psychiatrist, I strongly suspect that the modern diet is a major culprit in many common mental health disorders, as well.
There have been numerous traditional human societies, which have eaten diets high in carbohydrate and have been healthy; however the types of carbohydrates in these diets were unrefined and tended to be low in glycemic index. Fast carbs raise blood sugar levels, and excess blood sugar can bind to vital proteins, DNA, RNA, and fats in the body and damage them, sometimes beyond repair. Fast carbs are “pro-oxidants.” This means that they have the power to damage important body molecules, such as DNA, by stealing their electrons away from them. Oxidative damage caused by pro-oxidants such as sugars can be the first step on the way to serious problems, such as cancer (by damaging DNA) and heart disease (by oxidizing cholesterol).
It is completely unnecessary to eat any carbohydrate once you are old enough to eat solid food. Because carbohydrates are completely unnecessary, it would be wise to consider substantially reducing the amount of carbohydrate in your diet, especially refined and high glycemic index carbohydrate.
I recently wrote a series about fructose and glucose metabolism and insulin resistance that further explores some of the information mentioned above. Has Fructose Been Framed takes a more detailed look at how the liver processes glucose and fructose. How to Diagnose, Prevent, and Treat Insulin Resistance provides valuable tips on how to determine if you are insulin resistant (including a downloadable pdf with medical tests that you can discuss with your health care provider), guidelines for how many carbs are safe to eat based on your health status, and tips for increasing insulin sensitivity. You may also want to take the Carbohydrate Sensitivity Quiz to get a sense of your personal level of carb sensitivity and if you are considering reducing your carbohydrate intake, the Carbohydrate Sensitivity Diet Options page lists several different approaches that you might take.
If you have questions or stories about your personal journey, please share them in the comments section. Sign up to be notified of my latest posts!Signup now and receive an email once I publish new content.
Vegetarians are well intentioned but they twist and torture the evidence because their diet is closer to a religion. Vegetarians with an open mind might want to know that since I went low carb, I don’t eat more meat. Although I eat meat, I think we have an obligation to treat animals decently and I buy meat, eggs and fish produced as naturally as possible and to high welfare standards. A vegetarian diet has to be better than one full of junk, but most vegetarians give up after a few years because it begins to take its toll on their health. I eat a LCHF diet and I have noticed if I eat sugar or wheat I tend to crave more of it for a day or 2. You must have JavaScript enabled in your browser to utilize the functionality of this website.
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Use proprietary supplements, minerals and vitamins to help your body in its task to keep you healthy and strong. How can some carbohydrates—fruits, sweet potatoes, whole grains, and beans— be considered “good” and other carbohydrates—flour, sugar, and corn syrup—be considered “bad”? If your blood sugar drops, or if you’re in an emergency situation and need fast energy, glycogen from the liver can be rapidly broken down into glucose and released immediately into the bloodstream.
This is why we don’t store very much energy as glycogen—it would take up too much room and weigh too much. That’s ok for them, because they don’t have to move, but imagine if we had to store all of our energy as starch—we’d have to carry around enormous lumps of carbohydrate—like gigantic potatoes growing underneath our skin—everywhere we went.
Because glucose is a monosaccharide (it exists as single molecules), it doesn’t have to be broken down—it is ready to burn.
It will rise even faster and higher if you eat refined or high glycemic index carbohydrates, such as sugar, flour, or fruit juice, because these types of carbohydrates are digested and absorbed very rapidly.  How does the body manage these blood sugar surges? The simple sugars in the sweet popsicle are rapidly absorbed into your bloodstream, and your blood sugar quickly starts to rise. You ate the popsicle, your blood sugar rose briefly, but insulin quickly took care of it, and now you’re fine.
The body perceives this as a crisis, because it is very dangerous for it blood sugar to drop too low. Other hormones that are released to counteract insulin include glucagon (which may cause hunger sensations, headaches, and stomach upset), cortisol (our “stress hormone”), and growth hormone.
Because most people eat refined and high glycemic index carbohydrates every day, they may not be aware that their daily cycles of moodiness, hunger, and physical discomfort are tied to this invisible hormonal roller coaster.
It is not unusual to look around the dinner table and find people nodding off after dessert, or wanting to take a nap after a big starchy holiday meal.  Why would that be if sugar carbohydrates are supposed to give us energy? The brain can burn other fuels besides glucose—it can burn ketones (which are made from fat) and lactate (which is created by working muscles).

I write about this in my posts Bipolar Disorder and Diet Part II: Low Carbohydrate Diets and Sugar and ADHD. Therefore, we will focus on the role of refined and high glycemic index carbohydrates in disease. Physicians and scientists have come to understand that most common chronic diseases are rooted in inflammation. The following suggestions include both further reading and practical help to implement changes in your diet if you choose to reduce your carbohydrate intake. A Summary of the Research more closely examines how insulin resistance contributes to major chronic illnesses such as diabetes type 2, cancer, high cholesterol, heart disease, fatty liver disease, gout, and obesity. And if you know others who would benefit from this information, please share this page on your favorite social media site. Please consult with your healthcare professional before beginning any new approach to be sure it is safe and appropriate for you. To that end, we offer a wide variety of top-quality nutritional diet products and dietary supplements developed for people on supervised Bariatric diet programs and for all pre- and post-surgical phases of your journey.
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All plants and animals can use carbohydrates for energy (and for building body parts and body chemicals). Lactose (milk sugar) is also a disaccharide, made of one molecule of glucose plus one molecule of galactose linked together. And, if we overate and gained weight, the lumps would get so big and heavy that it would be impossible for us to move. Over long periods of time, high blood sugar (such as in untreated type 2 diabetes) can cause a variety of serious chronic health problems. Since the body wants to harness that energy and prevent high blood sugar, your pancreas releases the hormone insulin into your bloodstream.
Depending on circumstances, the brain needs between 30 and 130 grams (? cup to ? cup) per 24 hours.
This process is called “gluconeogenesis”, which means “making sugar from scratch.” You don’t have to eat sugar to make blood sugar. This is not necessarily the kind of inflammation we can see or feel—it is usually on a much smaller scale that we may not be aware of. Each OSTRIM Meat Snack Stick contains essential and non-essential amino acids and is high protein with almost no fat. No more confusion and feeling overwhelmed — get the simple truth about food and health that you won’t hear in the mainstream.
These small sugars are sometimes referred to as “simple sugars.” Fruits are high in simple sugars. There is a very low limit to the amount of glycogen we can store, but the amount of fat we can store is practically unlimited. However, if blood sugar drops too low, we are in immediate danger of serious consequences, such as seizure, coma, and death, because under normal circumstances, the brain requires some glucose to function.
Proteins are supposed to be able to fold and move in special ways to perform their various special functions, but they can’t do that if sugar is gumming up the works.
For example, the cholesterol plaques that block arteries to the heart and cause heart attacks are found to contain all the mini-markers of inflammation when you look at them under a microscope. Just look at the truly healthy and long-lived human civilizations like the Okinawans or the Hunza. Occasional parenting and homeschooling articles thrown in, too, because we all need a little help in these areas!It's all FREE, and if you don't love it, you can unsubscribe anytime. It literally turns off your body’s ability to burn fat so that excess sugar will be burned instead of fat.
When sugars bind permanently to proteins, they turn the proteins into nuisance compounds called “Advanced Glycation End Products” or AGE’s. We are told all the time that we need to eat foods high in antioxidants but we are never told that we are supposed to avoid foods that are high in pro-oxidants!
My diet is 80% plant-based and I feel great, which is more than I can say about the 5 months I spent on an LCHF Atkins diet years ago.
AGE’s have been linked to a wide variety of chronic diseases, including heart disease, kidney failure, diabetic retinopathy, Alzheimer’s disease, and aging.4)Ramasamy R and Yan SF. Perhaps if we weren’t eating so many pro-oxidants, scientists wouldn’t think we needed to add anti-oxidants to our bodies.

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