On November 13th 2014, the ABC program Catalyst explored the science behind the low carbohydrate diet – what are the health benefits and are there any risks? In the 1970s we were indoctrinated into the food pyramid – reduce the fats and increase the carbohydrates. In 2014 the message has been reversed; instead of reducing fat we are being asked to reduce the carbohydrates in our diet.
Many experts contend that eating the sugar in carbohydrates has greatly contributed to the obesity epidemic as carbohydrates stimulate the hormone insulin, which increases the bodys fat stores.
However, the low carbohydrate diet needs to be a case of balance – individuals need enough protein to sustain their muscle mass as well as preventing hunger  as protein reduces cravings allowing you to feel fuller for longer.
Carbohydrate intolerance in individuals is associated with some physical attributes such as fat being carried around their middle. Professor Tim Noakes a low carbohydrate diet advocate quoted on Catalyst, believes that humans have absolutely no requirement for carbohydrates, however the essential fats and essential proteins which we cannot generate in our body we need to get from our diets. A very extreme low carbohydrate diet appears to be quite restrictive – it cuts out a lot of foods, particularly a lot of whole grain foods and fruit. For athletes attempting prolonged endurance activity, their body needs to be trained to use fat as the predominant fuel; it has been found that that fuel tank is more than ten times as big as the carbohydrate tank. Low carbohydrate diet advocates have viewed evidence that once the event lasts two or three hours, there is little advantage to carbohydrates. It’s all about the good fats like coconut oils, extra virgin olive oils, flaxseed oil, cheese, eggs,  fatty meats, even butter (not margarine!). One of the concerns is that the low carbohydrate diet is high in saturated fat which we’re told raises cholesterol and causes heart disease. A critical review of the literature suggested that low carbohydrate diets should be the first treatment option in Type II diabetes because of the consistently good control of blood glucose and the reduction, or elimination, of diabetes medication.
Interestingly Diabetes Australia currently recommend low fat meals based on high fibre carbohydrate foods like breads and cereals, the very foods that raise blood sugar levels.
What is important is that a low carbohydrate diet should be initiated and supervised by practitioners familiar with the diet to ensure the process is relevant for the individual. The important distinction here is that Catalyst explored the low carbohydrate diet NOT the high protein diet! When you eat fat, you get essentially no insulin response, when you eat protein  you get a moderate response and when you eat carbohydrates, you get relatively higher responses.
If you think the low carbohydrate diet may assist your health concerns, talk to a qualified practitioner before starting to make sure it is right for you. We would love to hear from you but please don’t put your URL or business name in the comment text as it looks like spam and will be blocked. With one click you can make Tabata Times an app on your phone to get our latest content at any time.
About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days.
This ensures that your glycogen levels are as high as they can be and are raring to go on race day.
A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists. When I saw these photos and read Joyce’s story in my low carb challenge group, it literally brought tears to my eyes. I hope you enjoy it as much as I did – and find a renewed sense of inspiration, motivation and strength to become the healthiest, happiest version of yourself you can possibly be!
It may seem easy for one person to post inspirational comments, but for the record, I only post what I know works, from experience.
I collected a LOT of graphics along the way that helped me and hope they will give encouragement and inspiration and sometimes a laugh to anyone who may be needing it. Joyce, I can relate to your story because I, too, am 63 years old, am at about the same weight you were when you started, and suffering from arthritis in my knees.
Low Carb Bread You’ll LOVE!Low carb breads & bagels with quality ingredients, GMO FREE, Delicious taste & texture - and they even have Gluten Free bread available! All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. If you can`t afford to have a 7 a clock meal with supplements, just put the 9 clock meal instead of the 7 on, and at 9 eat some fruits. 99% accurate way to find out your real body fat percentage with a in depth video presentation! Recent Commentsadmin on What Are the Effects of Smoking Cigarettes on Muscle Gain?alyce tyler on Stretch marks in bodybuildingElizabeth on Rumble Roller Vs. Consequently people ate less fat and replaced it with a lot of processed sugar rich carbohydrates.

However if you are eating carbohydrates every three hours in an ever constant effort to feel full, then you consistently have an elevated insulin concentration in your blood.
However when you eat protein, you get a moderate response and when you eat carbohydrates, you get a relatively higher response again. There is no black and white answer to this as the optimal level of dietary carbohydrates will depend on how well an individuals body processes them – some people metabolise them better than others. It is associated in people with a strong family history of Type II diabetes, pre-diabetes or metabolic syndrome, people who are severely overweight and other conditions such as polycystic ovary syndrome (PCOS) in women who may not be overweight or diabetic but are very responsive to carbohydrate restriction.
These are really good healthy foods that we know reduce the long-term risk of chronic disease. But when people become more insulin resistant, they have a difficult time processing these carbohydrates. They indicated that carbohydrates can be of some use in explosive athletic events (think 100 metre sprint or 50 metre freestyle) when you need a fast fuel source.
That’s why nutrition experts specialising in the low carbohydrate diet are seeing the ultra-endurance athletes not just winning races but setting records on low carbohydrate diets. However what is known is that saturated fat is not as bad for you as we once thought and can be a great source of energy. It will remain to be seen if the current research will be reflected in Diabetes Australias future recommendations.
The low carbohydrate  diet is rich in quality fats, nuts, fibrous fruits, vegetables and meats. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off.Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event.
Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table.
Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event).
After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol.
Reach a huge online community and get the discussion going - start writing for Tabata Times today! It allows you to get healthier and leaner by eating real food, with no hunger.Does it sound too good to be true? Not just in her appearance, which is dramatic and inspiring, but in her attitude… and in her life as a whole.
If you’re already eating low carb, and struggling with your own weight loss, check the 4 points at: Not Losing Weight Eating Low Carb? Foam Roller for relieving muscular pain in bodybuildersAlex on The end of Ronnie Coleman’s gym days and bodybuilder life is here! Processed foods are full of carbohydrates because when manufacturers took the fat out of food, they took the flavour out and replaced it with sugar.
When this occurs excess carbohydrate is forced into the fat cells and the fat cells now cannot release the fat which the  brain interprets this as being starved.
The low carbohydrate diet explored on Catalyst is therefore not a high protein diet as proponents don’t want all that moderate insulin secretion from a high protein intake.
You can burn an enormous amount of fat if you’re an elite athlete but you have to become fat-adapted.
If the amount of carbohydrates in their diets were reduced, there could be a massive and positive impact on reducing Type II diabetes.
But for those individuals who have a hard time metabolising carbohydrates such as those with insulin resistance, Type II diabetes, PCOS, are obese or even for endurance athletes the low carbohydrate diet could provide a proven method of controlling blood glucose and act as as a fuel source. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. Granted, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance.
During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway. Check out tons of success stories or dozens of scientific studies proving that it works.Do you want the super-fast version? I also have inflammatory arthritis in my lower back, which pinches my sciatic nerve – so I know how painful that can be. He underwent a serious surgery at the hospitalDNN on Where does Rich Piana’s money come? In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs. But so many of us have experienced life-changing results far and above our original expectations!
At 63 yrs old, with a bad back, bouts of depression and isolating myself from all but family, I had pretty much given up on ever losing weight or changing my life for the better (although that was always in my mind, nagging at me). I went to the doctor because I have so much pain in my knees, then started feeling it in my hips……never thinking I could have arthritis!

This goes part of the way in explaining why you get repetitive eating behaviour in people who are eating too many carbohydrates. Ketones are produced when fat is being burnt for energy and can be measured in the blood or urine. IntroductionA low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. But the most important thing we need is that one little spark of determination, hope and belief in our own ability and strength. Kids are lame spotters!admin on Old bodybuilder – Then and now pictureCarry on The end of Ronnie Coleman’s gym days and bodybuilder life is here! He underwent a serious surgery at the hospitalJonathan Hilliard on The end of Ronnie Coleman’s gym days and bodybuilder life is here! You can eat other delicious foods until you are satisfied – and still lose weight.A number of recent high-quality scientific studies shows that a low-carb diet makes it easier both to lose weight and to control your blood sugar.
Sometimes it just takes a little more effort to find it, but have faith that you can do it, because you can! I have had all of the same symptoms as you and told myself this is the year to fix me first! When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop.
When he told me knee replacement might be the only way to get rid of my pain I said nope time to lose that 60 lbs. This increases fat burning and makes you feel more satiated.Note for diabeticsAvoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same dose of insulin as you did prior to adopting a low-carb diet might result in hypoglycemia (low blood sugar).You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. Cant wait for the depression to go and pains that I feel and all with out surgery and medicines!
Video courseDo you want to watch a new high-quality 11-minute video course on how to eat LCHF? Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Slide image below horizontally to see more stories. Lindha Became Half the Woman She Used to BeImpossible? Read Lindha's story How to Reverse Diabetes and Lose 93 Pounds Without HungerWhat an amazing transformation!
Read Christoph's story “I Was Looking for Something Fast and Effective”Love is a powerful motivator. Read Anne-Charlotte's story “This Has to Be the Easiest Weight Loss Ever”Everything changed with LCHF. Read Frida's story The Result of a Stricter LCHF and Intermittent FastingTransformation with fasting and strict LCHF! Read Patrik's story How John Fagley Reversed his Diabetes by Eating MORE Fat"I was in for the fight of my life". Read Kunal's story “This Is the Happiest, Healthiest and Most Energetic I Have Ever Been”The weight loss was just a bonus. Read Amanda's story “Your Best Carbohydrate Level Is the One You’re Happiest on Without Weight Gain”Finding the optimal carb level. Read Nelville's story “I Got Energy That I Didn’t Know Existed and the Pounds Melted Off”A skeptic tries LCHF for a month.
Read Anna's story “Today I’m Cured of Diabetes”Bernard's doctor said it was incurable, but he was wrong. Watch the interview with Lynne Improving Health and Weight After 40 Years of StrugglingA decade-long struggle takes a sudden turn for the better. Read Bitte's story “Thanks to LCHF, I Reversed My Type 2 Diabetes and Life Is Good Again”Escaping Type 2 diabetes.
Read Maria's story “I no longer feel like I’m old enough to be a grandmother”How the energy returned.
Read Kennet's story Progress: -30 Pounds in Another 3 Months, Total -80 Pounds on LCHF!Still going strong. Read Sharon's story “Without a Doubt, Definitely the Best Decision I Have Ever Made”How to get your life back.
Read Emmy's story How Julian’s Sister Changed His Life – and Made Him Lose 80 PoundsA remarkable gift. Read Julian's story “For me LCHF = Freedom and Health”She decided to go for freedom and health.Read Mary's story “I Still Have 30 Pounds to Lose, But I’ve Already Won”Diabetes and weight improved!

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