Low Carb Diet Guru's Secrets and Magic Tricks Exposed
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Low Carb Diet Guru's Secrets and Magic Tricks Exposed
-What Does Low Carb Diet Means?
There are different kinds of diet introduced by the medical experts such as Atkins diet, South Beach Diet, the Zone Diet, Sugar Busters, and Protein Power diet etc which aim at reducing the consumption of fatty foods. The two main ingredients that increase your weight rapidly are the refined flour and sugar. They increase the glucose levels in the blood, and helps pancreas to produce more excessive insulin. Due to the excessive amount of insulin the carbs are easily converted into fats. When your food comprises of low carbs, the pancreas produces less of insulin. The unnecessary storages of fats are burnt and you swiftly start loosing weight. When you stick to the low carb diet the level of glucose in the body is less and you are less prone to diabetes.
Due to the increased level of insulin production, hormonal changes take place and you develop blocked pores in your skin. These problems later lead to skin diseases like acne, pimples, whiteheads etc.
Some people cannot simply desert the carb rich foods because they are strongly accustomed to the taste. Such people must use substitutes like breads with wholesome grains. You can continuously enjoy with your favorite dishes while reducing your weight.
Apart from abiding to a particular diet pattern, it is also important to plan an exercise routine. As far as possible, keep a track of your weight and gradually increase your exercise duration. Make sure that you are strictly following your diet pattern you have chosen.
Low carb diet is a very good way to lose weight.
What Low Carb
This type of diet became very popular as of recently due to the promotion of the ever-popular Atkins Diet Craze. This diet is very popular because there is no calorie counting involved, and many foods that many people love to eat are allowed on the diet. Further, the Atkins diet is a high-protein diet, which means that weight lost during this diet will not result in lost muscle mass, since protein is the main nutrient needed for maintaining healthy muscle tone. This diet basically eliminates carbohydrates, which are simple sugars or foods that break down into simple sugars. These serve as empty calories in your diet, providing no nutrients yet many calories.
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In This Article You Will Be An Expert About The Following:-
-What Does Low Carb Diet Means?
-Is Low Carb Diet An Effective Way To Lose Weight?
-When To Follow Low Carb Diet For Better Results?
-What Low Carb High Protein Diet Plans Are All About?
-Are Low Carb Diets Plans Safe To Implement ?
-What Low Carb Fad Diets Long-Term Super Success Technique Is?
-How Much Are The Low Fat Diet Plans Effective?
-Low Carb glycemic index diets Or Low Carb High Protein Diets?
-What You Should Do & What You Shouldn't Do on Low Carb Diets?
What Does Low Carb Diet Means?
Word “Diet” actually refers to what a person eats or drinks during the course of a day and our body weight is the result of what and how much we eat and drink. Therefore, for maintaining a healthy body and to look good we must follow a proper Diet Plan.
For a diet to be ideal, it must be nutritionally balanced, i.e., it must include wide variety of foods with enough calories and nutrients. And a Diet Plan should be easy to follow so that one can maintain the consistency following it throughout his life. Nutrition plays a great role in your health.
As we all know that negligent and mismanaged eating habits lead to the health problem called Obesity, people are affected with it globally. It is the major cause for diseases like diabetes, heart attack, different types of cancer, osteoarthritis etc. Hence, a suitable diet plan will play a vital role to escape from Obesity.
Low carbohydrate or Low Carb Diet is a diet with less assemblage of carbohydrate with increased proportion of protein and fat. It is recommended to the people who are obese and diabetic, with high cholesterol level, high blood pressure and hypoglysemia.Excess intake of carbohydrate results in weight gain because it allows body to produce and release high amount of insulin, resulting high blood pressure, that damages blood vessels by raising the level of triglycerides which is a fat present in the blood and it lowers HDL cholesterol level that protects against heart diseases.
Moreover, low carb diet is beneficial as it promotes decreased amount of insulin production and allows consumption of fat as energy source.
Various components of a low carb diets are saturated fat like stearic acid found in beef and other fats including coconut oil, olive oil, butter, cheese, lard, fish oil, tallow, palm kernal oil, peanut oil, and flaxseed oil with unlimited amounts of meat, limited amount of green vegetables can be taken, with a good supplement of vitamin and minerals.
Before taking “Weight Loss” sessions one must know the actual requirement of Weight Loss Supplements. If you need to burn more calories throughout day, you may need thermogenic supplements. If you need to control your overeating habit, then you may need appetite-control supplements.
With a boom in the weight loss industries, we see plenty of weight loss products everywhere. Weight loss supplements includes pills from Herbalife and Metabolife, fat-burners, stackers and other diet or sports supplements.
When we come across word “Herbal,” we feel that it is all safe to consume it, but it was reported that herbal pills containing Ephedra have shown many side effects similar to weight loss drugs. So, manufacturers are now trying to make weight loss supplements Ephedra free.
As the saying goes “slow and steady wins the race.” Accordingly, if anyone follows a diet plan thoroughly without any break and without taking help from weight loss supplements, result will be permanent, health friendly and more satisfying.
Is Low Carb Diet An Effective Way To Lose Weight?
It is a true fact that the people following a low fat diet loose weight drastically. But the recent clinical studies prove that people reducing carbs steadily, loose weight still rapidly. Look at the negative and positive aspects of the diet before committing to it.There are different kinds of diet introduced by the medical experts such as Atkins diet, South Beach Diet, the Zone Diet, Sugar Busters, and Protein Power diet etc which aim at reducing the consumption of fatty foods. The two main ingredients that increase your weight rapidly are the refined flour and sugar. They increase the glucose levels in the blood, and helps pancreas to produce more excessive insulin. Due to the excessive amount of insulin the carbs are easily converted into fats. When your food comprises of low carbs, the pancreas produces less of insulin. The unnecessary storages of fats are burnt and you swiftly start loosing weight. When you stick to the low carb diet the level of glucose in the body is less and you are less prone to diabetes.
Due to the increased level of insulin production, hormonal changes take place and you develop blocked pores in your skin. These problems later lead to skin diseases like acne, pimples, whiteheads etc.
Some people cannot simply desert the carb rich foods because they are strongly accustomed to the taste. Such people must use substitutes like breads with wholesome grains. You can continuously enjoy with your favorite dishes while reducing your weight.
Apart from abiding to a particular diet pattern, it is also important to plan an exercise routine. As far as possible, keep a track of your weight and gradually increase your exercise duration. Make sure that you are strictly following your diet pattern you have chosen.
Low carb diet is a very good way to lose weight.
When To Follow Low Carb Diet For Better Results?
When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means "stop eating".
Wrong!
A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.
As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often.
The body's a wonderful mechanism. It's geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you're starving.
To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last ditch effort to save itself from what it thinks is immanent death.
This is bad on two fronts.
First, by using muscle tissue for energy you're losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state.
Fat, on the other hand, doesn't need any energy to support it. It's simply "dead" weight.
Secondly, the body will start storing more fat because it's preparing itself for the worst. Your survival is your body's most important concern so it'll do whatever it can to stay alive.
So what can you do if you want to eat less without starving yourself and sending your body into this defense mode?
Eat smaller meals more often throughout the day.
This works on two levels.
By eating more often you won't get hungry as quickly and your metabolism will stay raised because you'll be digesting food more often. Digesting food uses calories just like any other physical activity.
So here's the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies.
This can be accomplished with a little planning and preparing in your spare time.
Cook your weeks worth of meals - skinless chicken's an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store - and refrigerate it in separate packages, one for each meal.
Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!
Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend.
Buying some disposable storage containers can help keep things convenient and organized.
Try to eat every three hours or so to keep your metabolism and energy up. This'll help you stay away from those snacking binges too.
Also, drink lots of water. Water will help to cleanse your body and make you feel full.
So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better!
What Low Carb
High Protein Diet Plans Are All About?
High Protein Diet Plans Are All About?
While we won't cover the Atkins diet here, we can give you basics of the high-protein, low-carb diet. First let us identify carbohydrates. Sugar, including powdered sugar, granulated white sugar, brown sugar, or any type of sugar you can think of, is the main carbohydrate that you would need to eliminate. All types of pastas count as carbohydrates, meaning all noodle and spaghetti products must be eliminated. Starches of any type, such as white rice, potatoes and potato chips, need to be eliminated. Cereals are mostly carbohydrates and should be avoided entirely during the diet phase. Because of the low-carb craze, there are many low-carb options of sodas, milk, ice cream, bread, beer, and wine available in the average supermarket. If you do consume these, be sure to do so only occasionally and in moderation, even if it is a low-carb type. Otherwise, the aforementioned foods should be eliminated entirely when not of the low-carb type. Beware of foods that contain hidden sugars, like bacon, barbeque sauce, ketchup, salad dressing, cough syrup, and fruit juice. As strange as it may seem, fruits and fruit juices should be eliminated while in the weight loss phase of this diet, as they are nearly pure carbohydrates. Anything made with flour needs to be eliminated during the weight loss phase, since as mentioned earlier they are high in carbohydrates.
Now what can you eat? Well, the good news is that you can eat all meats, fish, poultry and seafood, except prepared meats like bacon and honey baked ham, which are high in sugar. Skip the bread and have meat and salad, or meat in your salad. Eggs are very low-carb friendly, but be sure to skip the mayonnaise or salad dressing unless it is low-carb type mayonnaise or dressing. Any type of vegetable is fine, but be sure to realize that when making that salad that tomatoes are actually a fruit, and you want to limit your consumption of them at least during the weight loss phase. Choose brown rice as your starch replacement, as it is low in carbohydrates comparatively to potatoes, bread or white rice. Cheese is good in limited amounts, as this is a high-protein, low-carb food. Butter and cream can be used, but should be consumed in limited amounts. One complex carbohydrate that is good is fiber, as it does not break down into simple sugar, and helps the body with elimination. Further, fiber fills you up quickly without adding significant calories, so hunger pangs are fought off successfully.
Finally, make sure you are drinking at least eight 8-ounce glasses of water a day minimum in addition to any other liquid you may consume. Dehydration often masquerades as hunger and causes overeating. Of course, again exercise is a necessary and vital part of your diet plan, which we will cover in the next section on exercise.
Once you lose the weight that you set out to lose, the weight loss phase of your diet is over. Of course keep in mind that you are making lifestyle changes, not going on fad or binge diets. This means that you will not go back to your old eating habits. Instead you will introduce certain foods back into your diet in moderation. For example, you may add a couple of strips of bacon once a week to your meal plan. You can enjoy small portions of deserts of any kind, simply in moderation. It is best to avoid soft drinks all together, or opt for the low-carb type permanently. If you do introduce any other carbohydrate-laden foods, be sure to do so only at one meal, and in small portions. Reducing carbohydrates will become a lifestyle to you when following this plan, one is very likely to boost your overall energy level and help you keep the weight off.
Are Low Carb Diets Plans Safe To Implement ?
Low carb diets are currently the most popularity type of diet regimen being used by many fitness conscious people. The low carb philosophy is taking the world by storm as millions of people are now trying out this new diet in the h
Diet 1: carbohydrates comprise 55 percent of total energy intake, protein 15 percent of total energy intake, high glycemic load (127 g)
opes of losing excess weight and fat.
Proponents of the low carb diet philosophy are also saying that aside from losing weight, it also has other inherent benefits. They said that it lowers cholesterol, helps control diabetes or completely stop it from developing in certain individuals. These are claims that seem to have been supported by actual facts as followers of a low carb diet plan have reported the same thing.
This is well and good because it is a good development to finally find a diet plan that is not only going to help you lose weight but will also have very noticeable and significant medical benefits.
But it cannot also be denied that there are many diet plans out there that are either not effective, bogus or even harmful and have a detrimental effect on one’s health. So the question also remains. Are low carb diets safe?
Not surprisingly there are certain arguments that are being presented against low carb diets and ultimately there are also moves to debunk the low carb diet philosophy. In fact, in 2004 a Canadian court made a ruling that foods that are sold in the country are prohibited from being marketed with reduced or no carbohydrate content. This is because, as the court ruled, carbohydrates have been seen as having no health risks. The ruling also stated tat all packaging that has and indication of “low carb” or “no carb” be phased out by 2006.
According to some critics and detractors of the low carb diet philosophy there are side effects to following this diet regimen. Some of the side effects of consuming low amounts of carbohydrates include ketosis. This is a certain metabolic state that is characterized by headaches, nausea, tiredness, dehydration, and dizziness. There is also the emanation of an sweet-smelling breath odor. There is also a chance of constipation because dietary fiber is usually cut down in the prepared dishes. In fact, because of the prevalence of constipation among Atkins Diet followers, there is now a clear guideline for the addition of fiber supplements during the induction stage.
The cutting down of calories that are taken from carbohydrates and replacing them with calories taken from meat may also increase the likelihood of raising the intake of both saturated fat and cholesterol – and this could increase your chances of getting heart disease. It has also been a contention that with the lessened carbohydrate – increased protein intake the kidneys will have to work harder to flush out impurities in the body. There is also a marked change in the acidity levels of the blood which can result in bone loss.
But according to trials made to prove the hypothesis, there was no evidence that following a low carb diet will damage the kidney or result in bone density loss.
What Low Carb Fad Diets Long-Term Super Success Technique Is?
With all of the conflicting studies and open interpretation of advice, it's no stunner that disorder reigns when it comes to the value and safety of low-carb diets. Whether it's Atkins, the South Beach or another low-carb set up, as many as 30 million Americans are doing a low-carb diet.
Advocates swear that the elevated quantity of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health conditions. Critics, on the contrary, attribute obesity and associate health conditions to over-consumption of calories from any source, and shortage of physical movement. Critics also contend that the shortage of grains, fruits, and vegetables in low-carbohydrate plans may lead to deficiencies of some key nutrients, like fiber, vitamin C, folic acid, and several minerals.
Any plan, either low or high in carbohydrate, can generate substantial weight loss during the primary stages of the diet. But bear in mind, the key to prosperous dieting is in being capable to part with the weight for good. Put another way, what does the scale reveal a year after going off the diet? Let's see if we can debunk some of the mystery around low-carb diets. Further down, is a listing of some relevant points taken from latest studies.
- Differences Between Low-Carb Diets.
There are several popular diets designed to reduce carbohydrate intake. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately larger quantity of the whole caloric intake. Atkins and Protein Power diets limit carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters assert to remove only sugars and foods that raise blood sugar levels excessively.
- What We Know about Low-Carb Diets.
Just about all of the studies to date have been small with a broad range of research objectives. Carbohydrate, caloric consumption, diet length and participant characteristics have varied greatly. Most of the studies to date maintain two things in common: Not one of the studies had participants with a mean age above 53 and Not one of the controlled studies lasted longer than three months. Findings on older adults and long-term results are scant. Several diet studies fail to monitor the amount of exercise, and consequently caloric expenditure. This helps to explain discrepancies among studies.
The weight loss on low-carb diets is a business of caloric restriction and diet length, and not with reduced carbohydrate intake. This discovery suggests that if you desire to lose weight, you should eat fewer calories and do so over a prolonged duration. Little data exists on the long-range safety of low-carb diets. In spite of the medical community concerns, no short-term adverse effects have been established on cholesterol, glucose, insulin and blood-pressure levels amongst participants on the diets. Adverse effects may not be exposed because of the short period of the studies. Researchers have found that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet.
The extended range weight difference for low-carb and other types of diets is comparable. Most low-carb diets invoke ketosis. Some of the potential consequences are nausea, vomiting, abdominal discomfort, and confusion. During the first stages of low-carb dieting some fatigue and constipation may be encountered. Ususally, these symptoms go away quickly. Ketosis may also give the breath a fruity odor, somewhat similar to nail-polish remover (acetone).
Low-carb diets do not permit the consumption of more calories than other types of diets, as has been frequently reported. A calorie is a calorie and it doesn't matter weather they originate from carbohydrates or fat. Study discrepancies are likely the effect of uncontrolled circumstances; i.e. diet participants that cheat on calorie intake, calories burned during exercise, or any number of other factors. The drop-out rate for rigorous low-carb diets is somewhat high.
What Should You Do?
There are 3 significant points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is comparable.
- Despite their acceptance, little data exists on the long-term efficacy and safeness of low-carbohydrate diets.
- Rigorous low-carb diets are generally not sustainable as a routine way of eating. Boredom most often overcomes willpower.
It is clear after reviewing the subject, that more, well-designed and controlled studies are required. There just isn't a lot of satisfactory information available, especially regarding long-range effects. Strict low-carb diets generate ketosis which is an unusual and potentially stressful metabolic state. Under some circumstances this may cause health related complications. The diet you choose should be a blueprint for a lifetime of better eating, not just a hasty weight loss plan to reach your goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the proper diet for you. To this end, following a somewhat low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do resolve to follow a low-carb arrangement, bear in mind that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins. Even promoters of the Atkins diet now say men and women on their system should curb the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that just 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This switch comes as Atkins faces contention from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan.
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbs such as fruits, potatoes and whole grains, retained.
How Much Are The Low Fat Diet Plans Effective?
Are low-fat diets effective? Personally, I would say no. While this still doesn’t give license for everyone to dust off the deep fryer, it simply means that fat doesn’t play quite so large of a role in harboring diseases as previously thought by researchers.
According to a 10 year long study of 49,000 postmenopausal women nationwide, low-fat diets had virtually no effect on the incidence of heart disease, colorectal cancer, stroke, or breast cancer as opposed to the higher fat content of a “more standard” American diet. This news has certainly come as a shock for many since the exact opposite was touted. If we, as a society, were to eat less fats then the occurrence of heart disease and various cancers would surely plummet.
What has also shocked many is that eating a high-carb, low-fat diet will not raise triglycerides, or elevate chances of developing diabetes. And even though fat has over double the calories per gram as protein or carbohydrates, eating a low-fat diet will not help those needing to lose weight.
One piece of evidence that does happen to coincide with past assertions is that this same study also illustrated the fact that diets high in saturated fat and trans-fat do greatly elevate cholesterol levels and raise one’s chances of getting heart disease. Thus, it is still my opinion that the healthiest way to eat is to find balance in your diet.
Next, it would be well advised not to eat more fats than are generally recommended by doctors and don’t eat less fats than is recommended. For active folks, a common estimate for one’s daily fat requirements should equal roughly 20% of one’s total calories.
For the heavier set, I wouldn’t cut any lower than 15%. So, if you were to eat a diet high in saturated fat, then you could potentially develop heart disease due to the elevated cholesterol levels. This is a fairly common occurrence for the strict adherents of the Atkins diet model. While they may lose some weight, they are often left with soaring blood cholesterol levels.
On the other hand, if one were to eat a strict low-fat diet then they could also be increasing their chances for heart disease due to their diet’s lack of essential fatty acids. So, it is indeed important that balance is achieved when nutrition and your health is at stake. If one becomes too lax or too restrictive, then you will be unintentionally sabotaging your heart amongst other things and that could eventually cost you your life.
Low Carb glycemic index diets Or Low Carb
High Protein Diets?
High Protein Diets?
Australian research team lead by Dr. Jennie Brand-Miller at the University of Sydney conducted a trial in which 129 overweight subjects ages 18 to 40 were randomly assigned to one of four weight-loss diets for 12-week. All four diets were comprised of reduced fat (30 percent of total energy intake) and held daily calories to 1400 kcal for women and 1900 kcal for men.
This was the first clinical trial comparing the effects of glycemic index and high-protein diets on weight loss and cardiovascular risk.
The diets varied in target levels of carbohydrates, proteins, and glycemic load (i.e., glycemic index multiplied by the amount of carbohydrate, divided by 100) as follows:
Diet 2: similar to diet 1 except a lower glycemic load (75g)
Diet 3: protein comprises 25 percent total energy intake (based on lean red meat), carbohydrate reduced to 45 percenttotal energy of intake, and high glycemic load (87 g)
Diet 4: Similar to diet 3, except low glycemic load (54 g).
Brand-Miller and her team report that the diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist circumference.
However, in the high-carbohydrate diets, lowering the glycemic load doubled the fat loss. The investigators also found that total and LDL ("bad") cholesterol levels increased with diet 3 and decreased in diet2.
In the short term findings suggest that dietary glycemic load, and not just overall energy intake, influences weight loss,
Foods with a low degree of starch gelatinization, such as pasta, and those containing a high level of viscous soluble fiber, such as wholegrain barley, oats, and rye, have slower rates of digestion and lower glycemic index values.
Without any drastic change in regular dietary habits, one can simply replace high glycemic index grains with low glycemic index grains and starchy vegetables with less starchy ones and cut down on softdrinks, that are often poor in nutrients yet high in glycemic load.
What You Should Do & What You Shouldn't Do on Low Carb Diets?
It's no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere!
No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations. On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals.
It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets
There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake.
Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets
+Close to all of the studies to date have been small with a diversity of research objectives.
Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.
There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.
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