Can You Lose Weight By Eating A High Protein Diet High Carb & Low Carb Diets: How To Avoid The Dangers

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High Carb & Low Carb Diets: How To Avoid The Dangers

There is a two hundred year history of people recommending high and low carbohydrate diets for weight loss. So how does one choose? One thing you should consider is the risks associated with each food.

What is a carbohydrate, anyway?

There are three types of nutrients that every body uses:

*Proteins in our diet usually come from meat and soy products such as tofu. Amino acids, the building blocks of proteins, are used to make muscles and enzymes (proteins that do most of the work our bodies need to survive).

* Carbohydrates are sometimes described as “sugars,” but they’re not the white stuff you find in the baking aisle. Simple sugars include the sugar you put in coffee; Pasta, bread and potatoes are sources of starches or complex carbohydrates. Most of your body uses carbohydrates for energy, and they are the preferred energy source for the brain.

* Fats are long, chain-like molecules that do not mix with water (oils are fats). They are an effective way for the body to store energy.

You can see that all three nutrients are critical to functioning. What happens if you take in more or less of a nutrient than you need?

Low fat diet

A low-fat diet reduces fat intake, following the government’s food pyramid, which suggests consuming fat in moderation. There are many good reasons to limit the amount of fat in your diet:

*Cholesterol and fats clog arteries, which can lead to heart disease and possible heart damage (in the form of heart attack), stroke and kidney disease.

* Fat packs a lot of calories – if you don’t use those calories in your daily activities, they get stored in your fat cells and cause weight gain

Low-fat diets are higher in carbohydrates than the average American diet. Low-fat products take advantage of the fat-carbohydrate trade-off; If you compare “lowfat” cookies with their “regular” counterparts, you’ll notice that they have less fat per serving but more carbohydrates per serving than the “regular” alternative. Because fat is a flavoring agent, simple sugar and salt can be added to low-fat products to enhance flavor.

Carbohydrates are not a sign of satiety. Conversely, when you eat a little fat, your body “recognizes” it as a signal to limit intake. So, a low-fat diet can help you stay healthy, while a high-fat diet encourages you to eat more than you need. If you make up in carb-calories what you lose in fat-grams, the extra carbs are stored as starch in the liver and fat in your fat cells! So even if your diet is low in fat, you can gain weight if you eat more carbohydrates than you use in daily activities.

Lastly, you need the right type of carbohydrates to stay healthy and aid in weight loss. Simple sugars are absorbed quickly and use less energy to process – in other words, they add a lot of calories to your meal. In contrast, foods that contain more complex carbohydrates, such as the starches in whole-grain breads, take longer for your body to absorb and use for more energy. They give your body time to recognize that you are full. Complex carbohydrates contain vitamins (like potato skins, which are rich in B12) and fiber (like whole grain bread), both of which are important for good health.

Low carb foods

Low-carb diets can help you lose weight:

* Making sure you’re satisfied, because both fats tell your body, “Here’s food!” than carbohydrates

* Promoting Ketosis: Ketosis / ketones are a byproduct of burning fats and proteins instead of carbohydrates.

* Leveling your hormonal response to carbohydrates. We produce the hormone insulin in response to food, especially sugar, entering the body. Large changes in insulin levels (eg, large increases in response to a carb-heavy meal) are hypothesized to trigger sugars to be stored as fat.

However, if reducing carbohydrates increases your fat intake, serious problems can occur. In some studies, about 30% of people on a low-carbohydrate diet showed an increase in cholesterol levels, even if they lost weight on the diet. Studies have shown that low-carb diets can increase the risk of kidney problems, especially in people who already have some kidney disease.

In addition, some studies suggest that ketosis on the Atkin diet is not just about burning fat, but rather burning muscle. Muscle loss leads to weight loss, but is unlikely to give you the look you want or help you perform. Lastly, ketosis can be fatal in diabetics – if you are diabetic, you should talk to your doctor before starting any diet.

Women have some special issues to think about when looking at low carb diets. Some studies show that people on this diet lose a lot of calcium, which makes it a bad idea for women at risk of osteopenia or osteoporosis. In addition, some low-carb diets do not include the right foods for a balanced intake of vitamins; While missing a few days of vitamins is not a problem, chronic deficiencies can lead to skin, eye and bone damage. And for women who are pregnant or trying to get pregnant, ketones are dangerous for the fetus and for you.

What food should I use?

The keys to weight loss are moderation and tailoring. If you’re interested in losing weight, talk to your healthcare provider about tailoring a weight loss plan that takes into account your current health and weight loss goals. Reducing calories and balancing nutrients rather than focusing on a single “culprit” offers the best chance of long-term weight loss.

Auchinclose, E, “The Weight of Byron,” Times Literary Supplement, 4896, p 15, 1997

Bravata DM, et al.”Efficacy and Safety of Low-Carbohydrate Diets: A Systematic Review,” Journal of the American Medical Association, Volume 289, Issue 14. p 1837-1850. 2003.

Meckling, K, “Comparison of a Low-Fat Diet with a Low-Carbohydrate Diet on Weight Loss, Body Composition, and Risk Factors for Diabetes and Cardiovascular Disease in Free-Living, Overweight Men and Women,” Journal of Clinical Endocrinology and Metabolism, Volume 89, Issue 6 , pp. 2717–23

Westman, EC, et al. “Effect of 6-Month Adherence to a Very Low Carbohydrate Diet Program,” American Journal of Medicine, vol.113, p. 30-36, 2002

Olsen, M., et al., “Low-Carbohydrate, Ketogenic Diet Versus Low-Fat Diet for the Treatment of Obesity and Hyperlipidemia,” Annals of Internal Medicine, Vol. 140, pp. 769-777, 2004.

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