Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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


There's a two hundred year history of people prescribing both high and low carb diets for weight loss. So how does one choose? One factor you should consider is the dangers associated with each diet.

What is a carbohydrate, anyways?

There are three types of nutrients that every body uses: *Proteins in our diet usually come from Meat and soy products like tofu. Amino acids, the building blocks of proteins, are used to make muscles and enzymes (the proteins that do most of the work our bodies need to survive)

* Carbohydrates are sometimes described as "sugars," but they're not just white stuff in you find in the baking aisle. Simple sugars include the sugar you put in coffee; pasta, bread, and potatoes are among the source of starches, or complex carbohydrates. Most of your body uses carbs for energy, and it's the preferred energy source for the brain.

* Fats are long, chainlike molecules that are don't mix with water (oils are fats). They are an efficient way for the body to store energy.

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

The Low-Fat Diet

The low-fat diet reduces fat intake, following the governmental food pyramid that suggests using fats sparingly. There are many good reasons to limit the amount of fat in your diet:

*cholesterol and fats can result in clogged up arteries, leading to heart disease and possible cardiac damage (in the form of a heart attack), stroke, and kidney disease

*fat packs a lot of calories - if you don't use those calories up in your daily activities, they will be stored in your fat cells and cause weight gain

Low-fat diets are often higher in carbohydrates than the average American's diet. Low-fat products take advantage of the fat-carbohydrate trade-off; if you compare "lowfat" cookies with their "normal" counterparts, you may notice that the fat per serving is lower but there is more carbohydrate per serving than the "normal" alternative. Because fat is flavorful, simple sugar and loads of salt may be added to lowfat products to enhance taste.

Carbohydrates are not as good a signal of satiety. In contrast, when you eat a bit of fat, your body "recognizes" it as a signal to limit the amount of intake. So, while a low-fat diet can help you stay healthy, a no-fat diet may encourage you to eat more than you need. If you make up in carb-calories what you lose in fat-grams, excess carbs will be stored as starch in the liver and fat in your fat cells! So even though your diet is low-fat, you may end up gaining weight if you eat more carbs than you use in daily activities.

Lastly, you need the right sorts of carbs to keep healthy and assist weight loss. Simple sugars are quickly absorbed and use little energy to process - in other words, they add lots of calories to your meal. In contrast, foods with more complex carbohydrates, like starches in whole grain breads - take longer for your body to absorb and use more energy. They also give your body time to recognize that you're full. Complex carbohydrates are more likely to have vitamins (like potato skins which have lots of B12) and fiber (like whole grain bread), both of which are important for good health.

Low-Carb Diets

Low-carb diets may help you lose weight by:

* making sure that you're satiated, since both fats are better signals to your body that "food's here!" than carbohydrates

* promoting ketosis: in ketosis/ Ketones are a byproduct of burning fats and proteins instead of carbohydrates.

* leveling out your hormonal response to carbohydrates. We make the hormone insulin in response to food, particularly sugar, entering the body. It's been hypothesized that large changes in insulin levels (for example, a large increase in response to a carb-heavy meal) trigger the storage of sugars as fat.

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

In addition, some studies suggest that ketosis in the Atkin's diet is not caused just by fat burn but by burning muscles instead. Muscle loss does result in weight loss, but is unlikely to give you the look you want, or to help you function. Lastly ketosis can be fatal in diabetic - if you're diabetic, you should speak with your doctor before starting any diet.

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

Which Diet Should I Use?

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

Auchincloss, E, "Byron's Weight," 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 to 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, pages 2717-23

Westman, EC, et al "Effect of 6-month adherence to a very low carbohydrate diet program," American Journal of Medicine , Volume113, p. 30-36, 2002

Olsen, M., et al,"A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia," Annals of Internal Medicine, Voume 140 pages769-777, 2004

Copyright (C) Shoppe.MD and Ian Mason, 2004-2005

Learn more about health, diet and exercise at our weight loss forum.

PhenForum.com is a popular discussion forum for weight loss programs, diet tips, and support to help you burn more fat and lose weight permanently.


MORE RESOURCES:

6minutes

Atrial fibrillation Weight loss reduces AF burden
Nature.com
Obesity is independently associated with atrial fibrillation (AF). A short-term study has previously shown that weight loss can reduce symptomatic AF burden, but whether this benefit is sustained in the long term is unclear. The LEGACY investigators ...
Long-term weight loss slashes AF burden6minutes

all 2 news articles »


Health Aim

To your health: Weight loss surgery. Is it right for you?
Wilkes Barre Times-Leader
Once, not so very long ago, bariatric, or weight loss operations, were the last, desperate resort for massively overweight folks struggling with their lives, willing to take the high risks involved with these elaborate, often experimental procedures ...
Weight Loss Surgery Can Help In Joint Replacement And AsthmaHealth Aim
How does weight loss surgery affect pregnancy?Fox News
Iraqi man weighing 301 kilos undergoes weight loss surgery in DelhiThe Hawk
Northern Voices Online
all 14 news articles »


Wayne woman wins national weight loss contest
NorthJersey.com
The Wayne resident was recently named the winner of the Medi-Weightloss 2015 Transformation Vacation Giveaway. In fact, her "victory" so to speak, garnered almost landslide recognition from the voters. And while her weight loss has helped her feel ...

and more »


Inside Edition

Man who lost almost 400 pounds shows the other side of extreme weight loss
MLive.com
For Brian Flemming, he can't drop the weights, because those 40 pounds are attached to his body. Flemming has made headlines around the world after he lost 390 pounds thanks to a rededicated diet and exercise routine. But that dramatic weight loss has ...
Dramatic Weight Loss Leaves Man With 40 Pounds of Excess SkinInside Edition

all 4 news articles »


Cosmopolitan.com (blog)

Kanye Went Nuts on Kim's Trainer Over Kim's Weight-Loss Goals
Cosmopolitan.com (blog)
There are episodes of Keeping Up With the Kardashians that are packed with drama and action, others that are silly and center around things like how often Kourtney has to pee when she's pregnant, and still others like last night's, that get a little ...
'KUWTK': Kanye West Slams Kim Kardashian's Trainer – 'She Must Lose 15 Lbs ...Hollywood Life

all 117 news articles »


Ames Tribune

Football: Montgomery hopes weight loss increases his playmaking ability
Ames Tribune
This became the Montgomery weight loss plan. ISU workouts, then more workouts followed by a sensible dinner. It's how Montgomery went from 240 pounds to 220 in the off-season. After class and ISU training sessions, Montgomery might do a second lifting ...



Can Hormone Replacment Therapy Be the Key to Permanent Weight Loss?
Newsmax
According to NowLoss.com, along with weight loss, bioidenticals hormone replacement therapy often has claims that it can be a preventive therapy for heart disease, osteoporosis and diabetes. Promoted benefits also include improved mood and a better sex ...

and more »


People Magazine

Alexis Shapiro, Girl Who Suffered from Uncontrollable Hunger, Has Made ...
People Magazine
Alexis Shapiro: One Year After Weight Loss Surgery. Alexis Shapiro. Courtesy Jenny Shapiro. By Stephanie Emma Pfeffer. @StephEmmaPfeff. 03/30/2015 AT 08:25 AM EDT. It's been one year since Alexis Shapiro underwent a sleeve gastrectomy to combat ...
Pre-Teen Who Weighed 203 Pounds Doing Much Better One Year After Weight ...Life & Style Weekly
Girl, 13, loses 60lbs and completes first 5K race after brain tumor op left ...Daily Mail

all 4 news articles »


The Inquisitr

Kelly Rowland's 70 Pounds Of Weight Loss: Rowland's Program Takes Her Back ...
The Inquisitr
Kelly Rowland is 70 pounds lighter, and she is back on stage for another Destiny's Child reunion just months after giving birth to her first child. Rowland shared her weight loss secrets in an interview shared by Billboard. The singer stopped by Extra ...

and more »


Yahoo Health

15 Weird Weight-Loss Tricks That Work
Yahoo Health
In a study published in the International Journal of Obesity, researchers assigned 96 obese women to take a multivitamin, calcium supplement, or placebo for 26 weeks. The vitamin group wound up with significantly less body fat than the others. “It's ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.