People like to debate the mechanism, the stuff that is actually going on in our organs and cells that makes the weight go off. In this article, I take look at some of the most convincing explanations for the effectiveness of low carb diets. One of the functions of insulin is to tell fat cells to produce and store fat, and to hold on to the fat that they already carry.
They have claimed that, when carbs are restricted and insulin levels go down, the fat isn't "lockeda€? away in the fat cells anymore and becomes accessible for the body to use as energy, leading to reduced need for eating.
However, I'd like to point out that many respected obesity researchers do not believe this to be true, and do not think the carbohydrate-insulin hypothesis of obesity is supported by the evidence.
Glycogen: The body stores carbs in the form of glycogen, which binds water in the muscles and liver. Even though some people use this as an argument against low-carb diets, reduced water weight should be considered an advantage. The studies clearly show that low-carb diets lead to more fat being lost as well, especially the a€?dangerous"belly fat found in the abdominal cavity (8, 16). So, part of the weight loss advantage of low-carb diets is explained by reductions in water weight, but there is still a major fat loss advantage as well. Bottom Line: When people go low-carb, they lose significant amounts of excess water from their bodies.
In most studies where low carb and low fat diets are compared, the low carb groups end up eating much more protein. This is because people replace many low-protein foods (grains, sugars) with higher protein foods like meat, fish and eggs.
Many nutrition experts believe that the high protein content of low-carb diets is the main reason for their effectiveness.
Although this is controversial, many experts do believe that low carb diets have a metabolic advantage.
In other words, that low carb diets increase your energy expenditure, and that people lose more weight than can be explained by reduced calorie intake alone. A study conducted in 2012 found that a very low carb diet increased energy expenditure compared to a low fat diet, during a period of weight maintenance (21).
The increase was around 250 calories, which is equivalent to an hour of moderate-intensity exercise per day! However, another study has suggested that it may be the high protein (but not low carb) part of the diet that causes the increase in calories burned (22).
On a very low carb, ketogenic diet, when carb intake is kept extremely low, a lot of protein is being transformed into glucose in the beginning, a process called gluconeogenesis (23). Bottom Line: Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake.
This includes sugar, sugary drinks, fruit juices, pizzas, white bread, french fries, pastries and most unhealthy snacks. So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake.
Bottom Line: Low carb diets exclude many foods that are highly rewarding and extremely fattening. Probably the single biggest explanation for the weight loss effects of low carb diets, is their powerful effects on appetite. It is well established that when people go low carb, their appetite goes down and they start eating fewer calories automatically (27). There are many possible explanations for this appetite reducing effect, some of which we have already covered.
The increased protein intake is a major factor, but there is also evidence that ketosis can have a powerful effect (29). There is also some evidence that low carb diets can have beneficial effects on appetite regulating hormones like leptin and ghrelin (30).
Bottom Line: Low carb diets lead to an automatic reduction in calorie intake, so that people eat fewer calories without having to think about it. Even though low carb diets are very effective in the short-term, the long-term results are not that great. Most studies that last for 1-2 years show that the difference between the low-carb and low-fat groups mostly disappears. This is not specific to low carb diets, and is a well known problem in most long-term weight loss studies. Some people refuse to accept that low carb diets can work, and that people can eat as much as they want, because that must violate the calories in, calories out model.
They boost your metabolism (increasing calories out) and lower your appetite (reducing calories in), leading to automatic calorie restriction.
Calories still count, it's just that low carb diets automate the process and help prevent the biggest side effect of conscious calorie restriction, which is hunger.
Low Carb Diets are among one the most popular diets out there at the moment because of the fast weight loss that occurs when cutting out the sugar completely! If you want to know what you really need to eat to lose weight just as fast and for a longer period of time read this! Carbohydrate is a posh word for ‘sugar’ and we can split carbohydrate (and sugars) up into two categories – Complex and Simple. The sugar we get from all of these foods is either 1) stored as fat or 2) stored in our muscles (as a substance called glycogen). Ok so your on a low carb diet, you’ve burn off your sugars and now you’re in the fat burning zone! Low carb diets are FAD and you will get a huge weight re-gain guaranteed if you go back to normal eating whenever you relapse – and it will happen!
In a typical low-carb diet, you most likely eat anywhere from 20 to 150 grams of carbs a day, which is equivalent to an apple to 3 cups of rice.
There is scientific evidence that low-carb diet followers see improvements in health and lower risks of chronic diseases such as diabetes, high blood pressure, and other metabolic syndromes. Carbs, short for carbohydrates are a source of energy found in grains, fruits, vegetables, legumes and diary products. Added sugars are often found in foods that have little to no nutritional value such as soda, cookies, fruit spreads, milk, creamer and breads. This is primarily the reason why many low-carb diets such as the Paleo and the Atkins diets limit processed and packaging foods— and focus on eating whole foods.
It has unique functions and carb specific vitamins and nutrients that the other macronutrients can't provide.


Hunger is probably one of the worst side effect when it comes to dieting— In fact hunger might the #1 reason why many dieters quit after feeling so miserable and are not able to eat the foods they love. One of the best things about being on a low-carb diet is that it leads to an automatic reduction in appetite. According to an article published in American Family Physician, people have less food cravings and appetite when they are on a low-carb diet. Take away: When dieters cut carbs, their appetite goes down and less hungry you become, which results in them less eating calories than those who are in a low-fat diet. In one study that compared a low-carb diet and low-fat diet, the weight loss benefit was apparent. Many products that are being marketed as low-fat are highly processed and refined to cut fats out. While a previous post how to get rid of lower belly fat and lose love handles, covers this topic in detail, here is a quick recap of what can help with reducing belly fat. The same research also found that with a low-carb diet, the fat loss comes from the abdominal cavity. When we eat carbs, they are broken down into simple sugars (glucose) in the digestive tract. High blood sugars are toxic and the body responds with a hormone called insulin, which tells the cells to bring the glucose into the cells and to start burning or storing it.
All this forces your pancreas to subsequently increase their production of insulin, further contributing to a high blood insulin level. When this goes undetected (which happens quite often), it can develop disease such as latent autoimmune diabetes (type 2). Without sufficient reduction of body weight and moderate physical activity, 15 to 30 percent of people with prediabetes will develop type 2 diabetes within five years, according to the Center for Disease Control and Prevention.
Study has shown that a low-carb diet is very effective at improving insulin resistance and remove all the need for excess creation of insulin. Although it is worth mentioning, if you are currently taking blood sugar lowering medication, then it is important to check with your doctor before making any changes to your carbohydrates intake, because your dosage may need to be adjusted in order to prevent hypoglycemia. Because low-carb diets are proven effective in lowering blood pressure, it can successful reduce your risk level and improve your overall health. The first group was advised to follow a low-carbohydrate, ketogenic diet consisting of less than 20 grams of carbohydrates per day, and the second group received the weight loss drug, orlistat three times a day, plus counseling in following a low-fat diet (less than 30% of daily calories from fat) at group meetings over 48 weeks. Both weight loss methods were also not significantly different at improving cholesterol and glucose levels. But when researchers looked at changes in blood pressure, they found nearly half of those who followed the low-carbohydrate group had their blood pressure medication decreased or discontinued during the study, compared to only 21% of those in the orlistat group. Researchers say weight loss itself typically produces a healthy reduction in blood pressure, but it appears that a low-carbohydrate diet was particularly effective has an additional blood pressure-lowering effect that merits further study. Why Low-Carb, High-Protein Diets Are BadIf you're trying to lose weight and you believe that a low-carb, high protein diet is the way to go, think again! Carbohydrates are NECESSARY for not only as fuel to your body, but also to enable your body to use proteins correctly.
If you’re trying to lose weight and you believe that a low-carb, high protein diet is the way to go, think again!
Carbohydrates are NECESSARY for not only as fuel to your body, but also to enable your body to use proteins correctly. Many people are eating cleaner which is great.
Complex carbohydrates are present in grains, starchy vegetables, bread, pasta, rice and legumes. The fibre found in carbs is crucial for the health of your digestive system.
When there is insufficient carbohydrates and fats in the diet, both FOOD protein and MUSCLE protein will be sacrificed to provide energy. Proteins are made up of amino acids which are present in every living cell. Protein CAN be used as an energy source by converting it to glucose (sugar), however this is not ideal as protein is needed for too many critical activities including growth and repair of cells, enzymes, hormones, anti-bodies, transportation and much more. For those who have decided to cut out starchy carbohydrates out of their diet, you run the risk of sacrificing precious amino acids which are needed for the important bodily functions. When you eat too much and your body can’t make use of all the energy, it will store the excess as fat.
Carbs are essential but to your diet but remember to limit yourself and be wary of the types of carbohydrates you are eating. So if you are working out a lot to lose weight, gain muscle mass or to become more healthy – you need to eat carbs and fat, alongside protein. Do you know what's in your shampoo, conditioners, underarm deodorant, make-up and moisturisers?
Christmas is all about enjoying scrumptious roast dinners and fantastic company, don't let stress, diet obsessions or calorie counting stop you from having fun! There's a reason why we're discouraged to smoke or drink alcohol during pregnancy and that is to avoid an unborn child developing birth defects or premature disease.
So we're often told to eat more foods that contain 'antioxidants' to prevent cancer and other diseases. Unfortunately, this is not fully known, and chances are that it is multifactorial a€“ as in, there are many different reasons why these diets are so effective (11).
It also tells other cells in the body to pick up glucose (blood sugar) from the bloodstream, and burn that instead of fat. High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning. When carb intake goes down, glycogen levels in the body go down, and the water follows along.This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly. Anyway, despite claims to the contrary, this is far from being the main weight loss advantage of low-carb diets.
Numerous studies show that protein can reduce appetite, boost metabolism, and help increase muscle mass, which is metabolically active and burns calories around the clock (17, 18, 19, 20). Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories.
That being said, there are other mechanisms that may cause an additional metabolic advantage.
This is an inefficient process, and can lead to hundreds of calories being "wasted."However, this is mostly temporary as ketones should start replacing some of that glucose as brain fuel within a few days (24). In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced. There is also an obvious reduction in variety when you eliminate most high-carb foods, especially given that wheat, corn and sugar are in almost all processed foods. Many of these foods are also highly rewarding, and the reward value of foods can impact how many calories we end up eating (26).


In fact, studies that compare low carb and low fat diets usually restrict calories in the low-fat groups, while the low-carb groups are allowed to eat until fullness (28). Many people who go on a ketogenic diet feel that they only need to eat 1 or 2 meals per day. There are many possible explanations for this, but the most plausible one is that people tend to abandon the diet over time, and start gaining the weight back.
However, when you understand the mechanisms behind low carb diets, you can see that the CICO model is not being violated, and the laws of thermodynamics still hold. People have discovered that carbohydrates are the one thing that they need to cut out of their diet in order to lose weight. Complex carbohydrates are foods which are a bit more complex in their molecular make up (they have more things in) for example – Breads, Pasta, Rice, Oats, Grain’s are all examples of complex carbohydrates.
Now the body stores carbohydrates to be used as energy for whenever we need it (for exercise, bodily processes etc) – carbohydrate is our body’s fuel and this is a reason why it is important to have it in our diet!
Yes you may have lost 1 stone in the last two weeks, but as soon as you fall off the wagon because you can’t handle the energy lows anymore (and they are bad!) you will eat carbs, retain water and I can safely say put 6 lbs + back on just over the course of eating back to normal for a day! Toby Featured as a trainer on SKY TV's - FAT: The Fight Of My Life (July 2013) and is an expert in training and nutrition for Morbidly Obese Individuals. Cutting out excess calories from your carb intake has been evidently an effective way to reduce appetite and leading to a successful weight loss. Many of the participants had chronic health problems, such as high blood pressure or diabetes.
However, when you’re much leaner and your body fat percentage is less than 13%, your body will find it difficult to cope. This is the reason why many people find it difficult to build muscle when they have a lower body fat percentage whilst eating a low-carb diet – muscle is being broken down for energy because there is not enough glucose for fuel! Your body will turn to the proteins in your muscles for energy and therefore it will break down muscle.
The nitrogen part of the amino acid is stripped, and the remaining part is oxidised into glucose for energy.
Try to eat more wholegrains, starchy vegetables and legumes as opposed to nutrient deficient refined white bread and white pasta. Your body needs glucose as the primary fuel source and proteins to build important components to your body. Doing my assignment on histamine and migraines at work and the first search on Google takes me to a page full of nudes. Unfortunately, childhood disease has sky rocketed in the past decade and this shows that these issues span much further than cigarettes and alcohol.
A long word that we frequently hear about, then nod and agree but don't actually know the meaning of. In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that wea€™re still being told to follow (1, 2). In fact, the studies show that these diets cause major improvements in many important risk factors (3).
A high percentage of the fat lost on a low carb diet comes from the belly area and the liver. So, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (the burning of fat). It is also worth mentioning that when sugar is stored in our body also causes us to hold water in the cells (this will become important later).
Quite simply when you cut carbs out of your diet you immediately start to starve the body of its primary energy source so the body finds it hard to keep its sugar stores topped up! Carboydrates need to be monitored accordingly to even out sugar levels and stop them from going too high, not completely cut out from your diet. So if you want to use protein efficiently, for gaining muscle mass or for general health, your diet must also include carbohydrates and fats.
Sweet potatoes, beetroots and parsnips are my faves – packed with vitamins, minerals and fibre. The way antioxidants work are incredibly fascinating and hopefully, I've explained it in a way that's easily understandable! This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease (8, 9, 10). It is actually well established that low-carb diets lead to drastic and almost immediate reductions in insulin levels (12, 13). We are burning sugar all the time, through processes like breathing, digesting out food, walking around and exercising. Besides … the body cannot actually burn fat without sugar – because by mixing sugar (carbs) and oxygen we burn fat (but that’s another blog for another day!). This causes our sugar stores to start to deplete (first in the muscle) and as the sugar starts to be broken down and used as energy water is released from the muscle cells and other body cells – the majority of the weight you lose in the first 3-7 days on a low carbohydrate diet will simply be water – NOT FAT! Our bodies have primarily adapted to using sugar, not fat as a primary energy source through the process of evolution.
If you try running on purely protein and fat (not advised), you will probably find it difficult to focus and to process information. Well I’m going to give you a quick insight into the world of carbohydrates, what they are, what they do, why we need them and WHY LOW CARB IS NOT GOOD FOR YOU! If you keep to a low carb diet for 7-14 days, you will start to deplete your muscle glycogen stores completely – which means your body then has to get its energy from somewhere else during exercise and everyday tasks. This is WHY low carb diets make you feel tired, lethargic and under-energised, the body does not respond well to just burning fat stores, it’s a slow process and not one that can keep up with our busy lifestyles. This is when any weight you lose will be a result of your body burning its secondary store of sugar, fat! This is why most people cannot maintain a low carb diet for more than a few weeks; you will get tired, you will get grumpy and you will get stressed out because you are not giving your body the correct nutrition it needs to function properly! This is when 99% of people relapse and give in to carbs – and it makes them feel normal again!



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Comments

  1. GOZEL_2008

    Out this informative chart on the pH spectrum, which summarizes what diet.

    25.02.2014

  2. 2018

    Good quality, fried foods make each of them look.

    25.02.2014

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