Posts Tagged ‘Ketosis’

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The Problem With Almost All Low Carb/High Protein Diets

Monday, August 31st, 2009

Do they work? Yes — you do lose weight initially on a High Protein/Low Carb diet but 90% of your initial weight loss is water. And that’s where the problems begin.

What happens after your body has shed its water weight? It starts to burn the left over fat and then, because it lacks carbohydrates to burn for energy, it starts to burn protein – your muscles. These diets induce a metabolic condition known as ketosis which is really an unhealthy condition found in people who suffer from kidney disease and diabetes. It is not usually found in healthy people. Burning protein is not healthy because protein is nature’s building material and is vital for repairing and rebuilding your body’s cells, tissues and organs. Advocates of the Low Carb/High Protein/Fat diets play down ketosis and claim it’s proof your body’s burning fat. That’s true in part. Ketosis does burn fat but will also, eventually, burn your body’s muscle tissue.

If you’ve ever been on one of these diets, you’ve noticed that your urine gets yellow. This is due to ketones which is a by-product of ketosis. This is evidence that your body is burning and breaking up muscle tissue which is protein. That’s dangerous because if too much of your body’s protein is broken down you could suffer irreparable liver and kidney damage. Further symptons of muscle breakdown is evident in general weakness, fatigue and lack of energy.

Another thing to consider about Low Carb/High Protein diets is that during the process of ketosis your body also breaks down fatty acids and converts them to ketones and acetones which are used for fuel. A side effect of this is that your body loses vital minerals like potassium and sodium. This reduces your thyroid hormone level which in turn slows down your metabolism and subsequently your rate of weight loss. Furthermore ketosis could boost your blood cholesterol levels which is definitely not a safe situation.

Once you stop the regimen the weight piles right back on and then some.

There’s a simple way to avoid this. Do not restrict your diet to any one food group or category.

Rather than blindly cutting Carbohydrates and increasing protein and fat intake, you should opt for a healthy ratio of 30% protein, 15% fat, and 55% Complex Carbohydrates. This ratio will help you to lose weight steadily and safely. The key is to reduce fat and SIMPLE carbohydrates not Carbohydrates in general.

Another downside of Low Carb/High Fat diets is that studies show that the less carbs you consume the more likely you are to consume more fat. And this excess fat is stored up in your body’s fat cells where they’ll linger indefinitely, clogging up your arteries with unhealthy cholesterol. Thus the more fat you eat the more your body will retain no matter how little carbs you eat, even if you eat no carbs at all.

Now here’s the secret about eating complex carbs. Because complex carbs have a low glycemic index your body has to use 250% more energy to convert these carbs into fuel than it does to convert fat into fuel. Your body works harder to metabolise and burn calories from complex carbs than it does High Protein/Low Carb. The result? Safe, systematic weight reduction – the best way to avoid health problems and sagging skin caused by too rapid weight loss.

Haley Abrams is a Nutritionist and Researcher at SunSlim-Diet sunslim-diet.com?is1 and AsherHealth asherhealth.com?is1.

Article Source: http://www.thecontentcorner.com

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The Secret to Low Carbohydrate Diets

Saturday, August 29th, 2009

My mom and I have been arguing how low carb diets work for years. She insists that the only way to lose weight is to expend more calories than you eat. I tell her that she must consider that insulin regulates the way your body stores and uses fats and sugars. So, if you know how your body works, you can use that to your advantage to lose a few pounds.

Here’s How Low Carb Diets Work:

1. You reduce your carbohydrates – i.e. bread, rice, pasta, high-starch veggies, sugar, fructose, honey, fruit, ketchup, salad dressing, gum & baked beans. Instead, you eat low-starch veggies, plus protein and fat – things like lettuce, peppers, turkey, eggs, cheese, olive oil, chicken, fish, seafood, beef & pork. This depletes your body of sugar in about two days.

2. The fewer carbs you eat, the less insulin you make. Note: Insulin is produced when your blood glucose levels rise. It controls sugar levels in your blood stream (otherwise you have a build-up of sugar in your blood, i.e. diabetes). Insulin also acts as a hormone to condition your body to store carbs as fat in case of starvation and it tells the cells not to release stored fat.

3. When you’re not producing Insulin, you go into a state of “ketosis”. Ketosis is when your body primarily uses fat as fuel since there is no fast-burning fuel (glucose) available. If you’re not burning sugar, you start burning fat and thereby lose weight. If you’re always eating candy, white bread, potatoes & pasta, plus the fat, your body continues to burn only the carbs and stores the fat. That makes you fat.

Talk to your doc before starting any diet plan. I have, and as directed I only significantly reduce my carbs for short periods of time, then re-introduce high complex carbs a little at a time (whole grains, quinoa, brown rice, sweet potatoes), always trying to avoid white rice, white breads, potatoes and refined sugars (especially high fructose corn syrup).

Go ahead and splurge on that wedge salad with blue cheese, a char-broiled steak with sauteed mushrooms, creamed spinach and grilled asparagus once in a while. Enjoy every bite. It’s all low-carb or no carb. If you’ve burned off the sugars from previous meals your body will burn the fat as energy. Yeah!

BUT, if you add a roll or two, or some potatoes, a glass of wine or dessert, your body will convert the carbs to glucose, release insulin, use the glucose as energy and store the fat. You will have consumed a gazillion calories that will stick to you like glue. That’s the danger of going off and on the carb wagon without knowing what you’re doing.

Other things that help the release of fat is drinking plenty of water and upping the cardio.

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Author Valerie Paxton is co-founder of medical supplies superstore www.AllegroMedical.com“>AllegroMedical.com. Allegro offers more than 45,000 medical supplies and lifestyle products including categories dedicated to Weight Loss Help and Exercise/Fitness.. Visit The Secret to Low Carbohydrate Diets.

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The Truth About Low Carb Diets

Tuesday, August 25th, 2009

Low carb diets are very effective in achieving weight loss when followed. But the key word there is that they should be followed. However, there are controversies about their “healthiness”. Definitely, people get into these diets to lose weight. But what every person getting into this is not only the aspect of losing weight but also as always, keeping the weight off. But it goes beyond that. It also involves being and staying healthy and functional in whatever we do everyday. A slim person is definitely not attractive if he or she is weak from lack of nutrients and energy due to these low carb diets.

The body uses up carbohydrates first as a source of energy. If there are more carbohydrates taken in, the body stores the surplus as fat. If there are fewer carbohydrates taken it, the body is forced to use the stored fat for its energy requirement. The principle of these low carb diets is to take in food low in carbohydrates so that the body is forced to use its stored fat.

By drastically reducing carbohydrates to a small fraction of a person’s diet, the body goes into “ketosis”. The body burns its own fat to convert into energy A person in ketosis is getting energy from ketones. Ketones are little carbon fragments that are created by the breakdown of stored fat. One feels less hungry when his or her body is in ketosis. The end result is that he or she is likely to eat less even if allowed to do so. In effect, the body is transformed from a carbohydrate-burning machine into a fat-burning one, thus making fat the primary energy source. This brings us to the most fundamental fact of dieting: the less fat you have, the lighter you weigh. The end result is the desired weight loss.

There are diets like Atkins that seem to be a dream come true. It stems from its design that a person could eat as much as he or she wants from a wide variety of food that other diets steer away from. Steaks, meat, crab, eggs, all types of protein based food are allowed since the body will burn carbohydrates first and not protein or fats. Basically, it follows the same low carb principle of reducing carbohydrate intake and forcing the body to use fat towards weight loss.

But experts are concerned about the long term safety of the diet. By contemporary medical standards, the risk of heart diseases, stroke, cancer, liver and kidney problems are very extremely high. These risks have been pointed out repeated by a number of health researches on high fat diets.

Other low carb diets are cleansing in nature such as the detox diet. It helps in the health reassessment of one’s lifestyle, eating patterns and focus on foods. Here, one becomes more aware of one’s food intake. However, there are individuals, such as diabetics, people with low blood sugar or eating disorders have to stay clear of it. They will find themselves more in trouble than they are already.

Low carb diets serve their purpose. But there is no substitute for the traditional, proven healthy lifestyle of a balance diet of the basic food groups in the nutritionists’ pyramid order combined with the proper exercise. However, should a person still go through with these diets for whatever reason, he or she should be equipped with knowledge of not only the benefits but most especially the risks. Everyone wants that slim, healthy look. But everyone should also go for health in a sustainable manner.

Tom Takihi is the proud owner of the Discover Network. For more information on this topic, please visit the dedicated portal: www.DiscoverWeightLoss.info

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A Simple Low Carb Diet Plan

Monday, August 24th, 2009

At last estimate as many as 30 million Americans are following a low carb diet. Advocates contend that the high amount of carbs in our diets has led to the increase in such health problems as obesity and diabetes.

Some diets restrict carbohydrates to a point where the body becomes ketogenic. Ketosis is a physiological condition in response to chronic starvation and causes most of the body to utilize fatty acids as an alternative source of energy.

Most of us don’t need to reach such an extreme. Most of us just need to follow a few simple rules.

And most often these rules won’t mean total abstinence from the foods you love. Just a small deviation from your normal dietary routine. Better choices when it comes to which breads you choose and which snacks you choose too.

It’s not totally off limits to snack, just know that what most people consider snack food’s definitely out of the question.

With that in mind here’s a few ideas as to what should and shouldn’t be included in your low carb diet plan.

Cut out the processed fats including hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are the culprits that put on flab and clog your arteries.

Cut the simple carbs like sugar, fructose, bleached flour, cornstarch and fruit juice. Stick with the whole fruit instead, with its fiber intact.

What you want to include are natural proteins, vegetables and whole fruits along with complex carbs such as whole grain breads.

Simple carbs are converted into fat which is stored by the body. This is exactly the problem that causes weight gain. Your body stores the fat for use later, when it thinks you are starving.

Complex carbs, on the other hand, are used for energy. These are good carbs. Yes, there are good carbs too.

This gives you a well balanced low carb diet that doesn’t completely rob you of energy producing carbs. Also by eating high fiber whole grains you’ll keep your insides clean and healthy and you’ll be more regular.

Personally, I like to snack on cheese and pepperoni slices. You get a good amount of protein and fat and virtually no carbs.

Drink plenty of water, excercise regularly and make a low carb diet a part of an overall lifestyle and you’ll surely lose weight, look better and improve your overall health.

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Michael J. Harris is an avid weight lifter who believes in a good low carb diet plan as a part of an overall healthy lifestyle. Visit his blog at Low Carb Diet Tips

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Discover All About The Atkins Diet – Also Know As The Low Carb Diet

Sunday, August 23rd, 2009

Nearly everyone has heard of the Atkins Diet by now, even if not necessarily clear on what it is. Some may even know it as the source of “low-carb” diet craze in the country, but don’t know much about it beyond that. Considered as controversial as it is revolutionary, the Atkins Diet has worked successfully for a tremendous number of people, and not so successfully for a good amount of others. This article aims to place a neutral and objective eye on this popular weight loss program.

Re-introduced in the 1990’s (after an initial period of popularity in the 1970’s), the Atkins Diet is the brainchild of Dr. Robert Atkins.

The diet works in several phases, the first – or the “induction period” – lasting only 2 weeks. In this phase, dieters are not to eat any more than 20 grams of carbohydrates of any form each day. The bulk of a person’s diet during this period, then, is fats and proteins. Usually, a dieter will reach their 20 gram limit on carbohydrates simply from the small amounts in foods like salad dressing, cheese, sauces, condiments, and vegetables.

Forbidden from a participant’s diet during this 2 week induction period are fruits, grains, breads, cereal, milk, and vegetables with a high-glycemic index (a measure of the effect a food has on the body’s blood sugar).

During this period, the body enters a state called “ketosis”, where it begins burning its own residual deposits of fat in order to produce the energy for which it previously had been relying on your regular consumption of carbohydrates.

Atkins also asserts that the source of most weight problems people experience is an “insulin-resistance” that causes overweight bodies to have difficulty converting carbohydrates into glucose (or sugar) which becomes energy. In this state of ketosis induced by the induction phase of the Atkins Diet, the insulin function of the body is affected in such a way that impedes the production of more fat.

After the two week induction period ends, dieters are then permitted to increase their carbohydrate allowance by 5 grams each week. In other words: they’re allowed 25 grams of carbs per day throughout week 3, 30 grams of carbs per day throughout week 4, 35 g in week 5, etc.

Depending on the person’s body type and weight objectives, this gradual increase in carbs should level off somewhere between 40 g and 90 g per day. At this point, the dieter is considered to have entered the “maintenance” phase of the diet, where they ought to remain for the rest of their lives. Although counting calories is not a part of the Atkins Diet, studies by the North American Association for the Study of Obesity found that adhering to the restrictions imposed by the Atkins Diet led to a decrease of 1,000 calories from participant’s daily caloric intake.

A quick perusal of the recommendations published by most traditional health experts and health organizations will reveal that 40-90 grams of carbs per day is still a miniscule amount compared to that of what they consider a “standard” healthy diet.

The Atkins Diet also contradicts authorities (US FDA and the American Cancer Society included) that extol the virtues of eating fruits, vegetables, and whole grain breads and cereals. According to Atkins, even “healthy” carbohydrates are harmful in large quantities.

Studies by the Annals of Internal Medicine and the New England Journal of Medicine have actually found that participants on the Atkins Diet experienced an improvement in heart disease indicators.

Like the 80’s and 90’s were to “low-fat” and “fat-free”, Dr. Atkins has helped make the early 21st century “low-carb”. Whether that’s for better or worse is up to you.

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