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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.
While reading the New York Times recently, I came across a fascinating article that explains the idea of Good Carbs vs.
Due to the low-carb craze that has swept the country over the last couple decades with trendy diets from Atkins to Paleo, there’s a deeply ingrained tendency to label all carbs as bad. Some carbs provide a steady source of energy and are critical to our vitality and wellbeing, while others cause metabolic havoc and result in all kinds of problems.  The basic difference is how quickly (or slowly) a carbohydrate is digested. Low blood sugars not only cause cravings, but also make us tired, irritable and distracted.
Healthy carbs are essentially those that contain fiber, digest slowly, and don’t spike blood sugars.  They are scientifically known as low-glycemic. Because the media has given carbs such a bad rap over the years, people often assume that all carbs are bad.
The latest research on dietary fat suggests that saturated fat may not be at the root of heart disease after all. At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs. Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week.
But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet.
Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. Our bodies require carbohydrates as a predominant fuel source for our daily activities and can  provide essential vitamins,minerals and nutritional value. These type of carbohydrates provide a slower release of energy to the body and keep you feeling full for longer. If you need detailed help with nutrition and food related advice, I recommend getting in touch with a qualified nutritionist who will be able to provide you with accurate and detailed guidance that will suit you personally. Write your meal or daily targets for each food choice in the section below.Plan your meals by choosing foods you like from this Food List for Diabetes. 4.When your meal is completed, simply wipe off the laminated Nutrition Place Mat with a Tissue! 5.Use the Nutrition Place Mat to help follow healthy nutrition guidelines and portion control.
However, today it has basically just become a term of abuse that people use for diets they don’t agree with.
This makes absolutely no sense, because low-carb has been shown to be effective in over 20 scientific studies. If we look even further back, the first low-carb book was published in 1863 and was wildly popular at the time. When something has been around for so long and is supported by science, dismissing it as a “fad” is just a dishonest attempt at evading the argument.
Bottom Line: The low-carb diet has been around for decades and is supported by over 20 high-quality studies in humans. It is often claimed that low-carb diets are unsustainable because they restrict common food groups. This is claimed to lead to feelings of deprivation, causing people to abandon the diet and gain the weight back.
The great thing about low-carb is that it leads to a reduction in appetite, so that people can eat until fullness and still lose weight (1, 2). Compare that to a calorie-restricted diet, where you’re not really allowed to eat until you’re fully satisfied, and end up being hungry all the time.
Being constantly hungry and never being allowed to eat until satisfied… now that is truly unsustainable for most people. All that being said, the data does not support that low-carb diets are harder to stick to than other diets.
I reviewed 19 studies that looked at how many people made it to the end in studies comparing low-carb and low-fat diets. Although the results were mixed, more people in the low-carb groups actually made it to the end of the studies, on average.
Not a huge difference, but it clearly shows that low-carb diets are, at the very least, not harder to stick to than comparable diets. When we cut carbs, the glycogen stores go down, and we lose significant amounts of water weight.

For these reasons, low-carb diets lead to a substantial and almost immediate reduction in water weight. This is often used as an argument against low-carb diets, and it is claimed that the only reason for their weight loss advantage is the reduction in water weight. For this reason, many people claim that they should raise blood cholesterol and increase the risk of heart disease. However, new studies have shown that neither dietary cholesterol or saturated fat have any significant effect on the risk of heart disease (8, 9, 10, 11). Insulin resistance decreases, leading to reductions in blood sugar and insulin levels (19, 20).
Bottom Line: There is no evidence that dietary cholesterol and saturated fat cause harm, and studies on low-carb diets show that they improve several key risk factors for heart disease. Many people claim that the only reason people lose weight on low-carb is reduced calorie intake.
People feel so satiated that they end up eating less food without counting calories or controlling portions.
This appetite-reducing effect is so powerful that studies comparing low-carb and low-fat diets need to actively restrict calories in the low-fat groups in order to make the results comparable.
Even when the low-fat groups are calorie restricted, the low-carb groups still usually end up losing more weight… sometimes 2-3 times as much (24, 25)! You can actually eat a really large amount of vegetables, berries, nuts and seeds without exceeding 50 grams of carbs per day.
Pretty much every book on low-carb recommends that people eat large amounts of healthy plant foods, especially vegetables.
Bottom Line: It is possible to fit in large amounts of low-carb plant foods, even with a very low carbohydrate intake. When we eat very little carbs (such as less than 50 grams per day), insulin levels go down and a lot of fat is released from the fat cells.
When the liver gets flooded with fatty acids, it starts turning them into substances called ketone bodies, or ketones.
These are molecules that are able to cross the blood-brain barrier, supplying energy for the brain during starvation or when we don’t eat any carbs. The latter is a dangerous metabolic state that mainly happens in uncontrolled type 1 diabetes. However, this has absolutely no relevance to the ketosis caused by a low-carb diet, which is a healthy metabolic state.
For example, it has been shown to have therapeutic effects in epilepsy, and is being studied for cancer treatment and against brain diseases like Alzheimer’s (27, 28, 29). It is claimed that carbs are the preferred fuel for the brain, and that it needs about 130 grams of carbs per day. However, other parts of the brain are actually perfectly capable of using ketones for fuel. If carbs are reduced sufficiently to induce ketosis, then a large part of the brain stops using glucose and starts using ketones instead.
That being said, even with lots of ketones in the blood, some parts of the brain still needs glucose. Because of ketosis and gluconeogenesis, we don’t actually need to eat a single gram of carbohydrate – at least not for the purpose of fueling the brain. After the initial adaptation phase is over, many people report having even better brain function on a low-carb diet. Most athletes eat a high-carb diet, and many people believe that carbs are essential for physical performance.
Many studies have shown that low-carb diets are actually good for physical performance, especially endurance exercise, as long as people are given a few weeks to adapt to the diet (30, 31, 32, 33). There are also studies showing that low-carb diets have beneficial effects on muscle mass and strength (34, 35). That being said, even though low-carb diets can be beneficial, they are NOT the answer for everyone. Use this DASH Food Pyramid (Dietary Approaches to Hypertension) to plan your daily quota of five fruit and vegetables and also to ensure you get all the nutrients you need, while avoiding foods which might lead to age-related conditions.
The bottom level is the foundation of the DASH Food Pyramid and you can eat as much as you like from this level. The Second Level up in the DASH Food Pyramid also contains foodstuffs which can be used as the basis of your meal plans, along with fruit and vegetables. Grains are and excellent sources of complex carbohydrate, or starch, which provides us with fuel. The level before the top of the DASH Food Pyramid is also divided into two, one side includes beans, pulses and seeds, and the second fats, such as butter, margarine, oils, salad dressing and mayonnaise and also nuts. Beans, pulses, seeds Have one serving of one of these per day.
Sweets including jams and jelly, sweets or candy, pastries and cakes, syrup, honey, chocolate. This site is for information only and is not intended to replace the advice of a health professional who can examine you before making a diagnosis.
Unfortunately today, the importance of diet and overall nutrition is often overlooked by conventional medicine. The focus in nutritional medicine is always on eating whole, unprocessed food (nothing that comes out of a packet), while avoiding grains and sugars. 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.
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.
Bad Carbs.  The media tends to bombard us with over-simplified nutrition information and it was refreshing to read Jane Brody differentiate between healthy carbs (and fats) and unhealthy ones.
Different types of carbs are measured and classified through a system called the Glycemic Index. Much like outer space, algebra and the Kardashians’ rise to fame, the Glycemic Index is something we’re all familiar with, but many don’t truly understand.

Other foods were given comparative values based on the glucose response – in other words, how quickly they raised blood sugar — to determine which carbs were good (those below 55), which were neutral (55-70) and which were unhealthy (above 70). These are the bad ones that spike blood sugars.  Table sugar, soda, candy and sweets are the classic examples. Spaghetti Squash with a Glycemic Index of 41.  Baguettes, rice cakes and especially russet potatoes (index score of 111) spike blood sugar, and can lead to cravings and weight gain. All of the above are relatively poor choices with scores of 93, 78, 75, and 83 respectively. Your article does a great job in clarifying the difference between good and bad carbs, demystifying the glycemic index and explaining our body’s necessity of carbs. 5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group). In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! A food with a high GI rating provides a fast energy release were a low GI rating indicates a slower release.
Nutritional study is a part of this qualification and as such I have an understanding of the principles involved. Develop and individualized meal plan with your Registered Dietitian, Nurse, Physician or Health Educator. In fact, the first Atkins book was published in 1972, 5 years before the first set of low-fat dietary guidelines in America. If anything, they have better adherence than the low-fat diet they are usually compared to. Low-carb diets reduce water weight, but studies show that they also cause a greater reduction in body fat – especially from the liver and abdominal area where the harmful belly fat is located (5, 6). The particles also tend to change from small, dense (bad) to large LDL, a pattern that is linked to a reduced risk of heart disease (22, 23). They are also very effective against certain health conditions, such as metabolic syndrome, type 2 diabetes and epilepsy (26, 27, 28). This provides room for several pieces of fruit per day, and maybe even small amounts of healthy starches like potatoes and oats. This satisfies my body’s need for vitamin C, potassium, fiber and other key nutrients that are found in large amounts in plants. Vegetables, berries, nuts and seeds are all examples of healthy plant foods that are low in carbs. It involves the bloodstream being flooded with massive amounts of ketones, enough to make the blood acidic. This is not the same as ketoacidosis, which is dangerous but only happens in uncontrolled diabetes.
When we don’t eat carbs, the body (mostly liver) can produce glucose out of protein and by-products of fat metabolism. The body can then produce the little glucose that is still needed by other parts of the brain. About 60% (minimum) of our calories should be provided by carbohydrates, including the complex carbohydrates found in whole grains.
In a vegetarian diet they are a good source of protein. Fats - including butter, oils (including olives and avocados), mayonnaise, cream, most nuts, Favor beans, pulses, seeds, olive oil, avocados and nuts from this category. What better way could be there be to start the new year by taking charge of your own health. Diet has also been an integral element of Ayurvedic and traditional Chinese medicine since their inception thousands of years ago. Further, very few physicians receive any education about nutrition during their medical training.
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! Chan School of Public Health explains in the aforementioned article, “highly processed grains that have been stripped of dietary fiber act more like sugar in the body. From olympic athletes to gym addicts to an inactive office worker looking to lose weight and everyone in-between, there is a huge variable in each person’s requirements. Make better use of foods that have higher nutritional value and minimize the use of foods that don’t.
Who would possibly want to carry around 5-10 (or more) pounds of excess water that they don’t need? Dr Carolyn Dean, a nutritional medicine doctor from the United States says that “doctors generally do not learn about nutrition or nutrient supplementation in medical school because they are studying the disease, not wellness”. Eating plenty of non starchy vegetables and consuming fruit in moderation because they contain fructose (sugar), which should be kept below 25 grams a day, including 15 grams from whole fruit. To make things worse, pharmaceutical companies are only interested in patentable drugs and not natural therapies that provide little profit. Consumption of a diet primarily high in healthy fats like coconuts, avocados, olive oil, ghee and raw nuts like almonds (ideally between 50-75% percent in your diet) and raw, organic vegetables is advised. Finally, reduce or eliminate grains from your diet to help lower your insulin and for you to better achieve optimal health and well being. Wheat roti can be replaced with coconut flour, almond meal or with millets such as bajra, jowar. If you try running on purely protein and fat (not advised), you will probably find it difficult to focus and to process information. For instance, while fruit is healthy from an enzyme perspective, not all fruits are created equal. Thus sadly, the average doctor today, despite having taken the Hippocratic oath, still rejects the Hippocrates dictum. This followed by consumption of good proteins such as grass-fed, organic meats and organic pastured eggs. Mainstream medicine’s common advice to us is often that nutrients have no inherent power to treat or prevent disease, and that we don’t need to make a special effort to obtain these substances for our bodies. In fact, most people benefit their blood sugar by omitting fruits (not including berries) for a time, until they can get their blood sugar under control and rebuild a healthy response to insulin.

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