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What is a Low Carb Diet?

 

Do you know someone losing a kidney for consuming a diet high in protein? Probably not. Sounds like a pretty ridiculous question, right?

Chances are you’ve heard interesting things about this diet plan lately. It’s definitely making a big comeback in popularity and being actively tested by the research community. To prove my point, how often have you heard the words “low-carb diet” in the media recently? Perhaps, enough times that you’ve even considered jumping on the band wagon and trying it out, but you don’t exactly know what “low carb” means, if it’s safe, or how the diet actually works. For quick answers to these questions, read on…

Are Low Carbohydrate Diets Safe? Any Known Side Effects?

Medical pros, nutrition know-it-alls, and even your partner in health class, have all chimed in with their opinion about the dangers of high protein dieting. You have heard the argument before. A lot of people think that low carb diets actually cause irreversible damage to your kidneys and can even affect other organs as well. Don’t let this advice bother or scare you the least bit. Why? Because, you are going to learn the truth and what research has found past and present. So let’s move on and get right to the facts…

 

The Facts: A High Protein Diet and Weight Loss

1. The current criticisms of the high protein or low carb diet actually lack scientific evidence. In fact, multiple studies have found that a low carbohydrate or high protein diet is not harmful to your heart or kidneys and is likely to be effective for losing weight in the short-run. However, there needs to be more long-term research in order to determine the true safety and effects of this diet.

2. Research has consistently found that low carbohydrate dieting doesn’t have any real benefits over traditional calorie restricted diet plans for losing weight and keeping it off. In actuality, reduced-calories resulted in loss of body weight regardless of the macro nutrients (protein, carbs, fat) that an individual focused on. In other words, people lose weight because they are burning more calories than they are taking in or consuming, not because they are eating less carbohydrates or more protein. It has nothing to do with that.

3. I’m sure you have heard about this in the media lately. A recent study found that low carb dieters actually had higher follow through percentages when compare to another group of low-fat dieters. The research was done with obese individuals only, and was limited to a period of 24 weeks. More research is definitely needed and these finding should not be generalized to you till more research is conducted.

In summary of the research, high protein dieting may be a viable plan for losing weight, however, it’s not due to a reduction of carbohydrates or because you’re eating more protein. Individuals lose weight simply because they are eating less calories then they burn on a regular basis. However, it should be noted that low carb dieting appears to be safe in the short-term and may actually be easier for some subjects (obese) to stick with.

 

 

 

Hunger, the Dieters Nightmare!

The High Protein Diet MenuIt stands to reason that many people use a low carb diet to lose weight, as is true with the majority of individuals who attempt any kind of diet plan. Now, what is the biggest obstacle to overcome when adopting a weight loss regimen? Hunger cravings! Ok-so you make the decision to lose some weight, or a lot of weight depending on your situation.

You choose a plan, dive right in and what happens? You feel hungry all the time! This is a common issue when your body is in a calorie deficit. A low carb diet, for example, the Atkins Diet, encourages you to eat foods that are high in protein, any type of meat or fatty food, targeting those dreaded hunger cravings and allowing you to feel fuller. A popular misconception with trying this type of diet is that it is okay to eat large amounts of cheese, processed meats, sausages and burgers. The truth is that all these types of foods while high in protein, are also loaded with saturated fats and should be avoided by anyone seeking to lose weight or develop healthy eating habits.

Of course, there are also healthy protein options available to those who would like to reduce their carbohydrate intake. Healthy proteins to include in a low-carb diet would be lean meats, eggs, fish, and low-fat or non-fat dairy products, as well as green vegetables such as broccoli, spinach or asparagus.

 

What is a Low Carb Diet? What to Eat & How to Low Carb Diet: Ratios

Low Carb FoodsWhen choosing to follow a low-carb diet plan, your carbohydrates (sugars, starches, breads) need to be replaced with fats and proteins. On average you will need to get from 60 to 70 percent of your daily intake from fat. Carbohydrates will make up less than ten percent of your daily consumption.

Those are actual number from a popular low carbohydrate meal plan. Due to these stringent restrictions and some basic nutrition common sense, I strongly advocate including food sources that are high in fiber, like fruits, vegetables and even low glycemic carbohydrates (complex carbs). Most updated or new commercial diets with a higher intake of protein are now including these options into their recommended plans.

Also as mentioned above, you protein selections should consist mainly of healthier fats and you should avoid or use foods sparingly that are high in saturated fat and sodium.

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No Carb Diet, Is It Work?

 

While your body utilizes carbohydrates for energy, many diet experts suggest minimizing carbohydrates is an effective form of weight loss. Multiple studies support this assertion. When blood glucose rises in response to dietary intake of carbohydrates, your pancreas releases insulin, which is the key to losing weight on a low-carbohydrate diet. Health journalist Gary Taubes explains why this happens in an article for the New York Times, What if It’s All Been a Big Fat Lie. Insulin is a storage hormone. It is responsible for both escorting fuel (food) into fat cells as body fat storage and keeping it there. In some ways, insulin acts as prison guard, making sure fat finds its way into cells and keeps it locked inside. When you limit carbohydrate intake, your body releases very little insulin. As a result, stored body fat escapes and exits your body. This is the mechanism of low-carbohydrate weight loss.

Low-carbohydrate diets, such as the Atkins diet, limit the amount of carbohydrates you can eat in order to exert insulin control. In general, most low-carbohydrate diets recommend eating fewer than 50 g of carbohydrates per day, and some suggest eating as few as 20 to 25 g per day. When you consider one cup of white rice has 151 g of carbohydrates, and a slice of bread contains about 15 g of carbohydrates, eating carbohydrate containing foods adds up quickly. Foods with no carbohydrates can help you eat adequate amounts and still limit carbohydrate intake.

Also Read About No Carb Diet Here.

 

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