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12.04.2014
A number of diets or lifestyle eating plans have gained popularity over the last few years. When carbohydrates are consumed they are broken down into glucose in the gut and absorbed into the bloodstream.
If the energy the body gains from carbohydrates is reduced, it needs to be replaced with an alternative fuel source.
Evidence exists that benefits from a Low Carb High Fat Diet may include weight loss, reducing the risk of Type 2 diabetes and fatty liver, and a reduction in abdominal discomfort and bloating.
Carbohydrates include foods such as breakfast cereal, pasta, bread, soft drink, grains, biscuits, fruit juice, lollies, potatoes, pizza etc etc.
Because carbs induce an insulin response which encourages the body to hold on to fat storage which can lead to insulin resistance, weight gain, inflammation, diabetes and leptin resistance – which leads to more over eating…and the cycle continues! High carbohydrate diets are also associated with mental health issues such as depression and anxiety as well as increased cardiovascular risks. Controlling insulin sensitivity and blood sugar levels to better control your appetite and your hormones meaning you can control a healthy weight range and reduce inflammation in the body.
By removing the refined carbs such as grains and wheat you are effectively removing most of the gluten in your diet and as we know, gluten increases intestinal permeability known as leaky gut and causes an imbalance of gut microbiota known as gut dysbiosis which increases autoimmunity and inflammation. Further its a great way for diabetics to keep blood sugar levels stable, for everyone for overall weight reduction, epilepsy, skin acne, Polycystic Ovary Syndrome and other neurological diseases. In addition your mood swings and sugar cravings should abate since fat takes longer to digest and helps to keep your blood sugar levels stable, meaning less cravings to hit the sweet spot. Also if you suffer adrenal issues and thyroid conditions getting slightly more carb may suit your make up and lead you to better health. So remove the processed carbs and increase your fats and help your body to repair and dampen inflammation.
Since the body does not NEED carbohydrates for energy, we can use fat for energy instead, there are no risks.
If you suffer adrenal fatigue, thyroid issues or you are a sprint athlete who needs carbs for explosive fitness, then including healthy carbs is perfectly acceptable and even recommended. I once ate pasta and bread every day of my life pretty much (yes, I was addicted!) and can say I haven’t touched pasta or bread in over two years now without any issue or complaint. Secondly, when you build your plate focus on a palm worth of protein for women (2 for men) and then get at least a thumb print of full fat  (to start as you transition, working your way up) and then finally good healthy vegetable carbs such as sweet potato. However, if you do not do it right, you will end up putting on the pounds instead of gaining muscle mass. When you are focused on improving your fitness and want to build muscle mass, you will need to consume a diet of high quality carbs. Whole meal bread – Eating whole meal bread will help stabilize your sugar levels, which is important to avoid storing fat in your body. All-bran – Consuming all-bran is a great way to get some dietary fiber into your body. These are just a few ideas to help you stay on track with your fitness and muscle building goals.
Getting the right balance of carbs on a high carb diet when you are looking go gain muscle mass is not difficult if you get your carbs in the right places. Eating lots of whole foods that are rich in carbs is going to provide your body with the most valuable source of energy. While they might be high in carbs, your overall health will decline due to all of the unhealthy ingredients found in highly processed foods.
Therefore, stay focused on eating whole foods and stack up on high quality sources of carbs for the best results when building muscle. Lee Cork is a Fitness Enthusiast and owner of the Brawn Definition Blog and Champion Health Brand.
Lee focuses on Muscle Building for Men and Strength Training aswell as Muscle Nutrition and Dietary guides and articles for both Men and Women. In the 1800s, William Banting, an obese London undertaker was prescribed a low carbohydrate diet to lose weight, by his doctor.


Proponents of the Low Carb High Fat Diet recommend replacing carbohydrates with saturated fats to provide energy.
It is also possible that a Low Carb High Fat Diet may reduce the risk of dementia, Alzheimer’s disease and some forms of cancer. Individuals should consult an accredited healthcare professional before commencing any form of diet or eating plan.
Cut your carbohydrate intake down to around 20 grams per day. See more on carbohydrates  1.
Ensure you eat plenty of protein – many of us do best consuming around 1.5 gms of protein per kilogram of body weight per day. Eat plenty of green leafy vegetables each day to get fiber, essential minerals and vitamins.
If you have all the above correct and are not losing excess weight then start counting your calorie intake.
Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Carbs provide your body with energy during workouts so that you can make the most of your time at the gym and build muscle fast. The key to a high carb diet is knowing how much and when to consume carbs in order to optimize their muscle building capabilities.
Two slices of toast and a sandwich using these types of bread will help turn the energy you are gaining through carbs into muscle.
This is important because it aids in the digestion process in your body and digestion is a vital part of helping your body build muscle.
For an instant boost of energy, eating a banana will help you up the intensity of your workout.
Eating sweet potatoes will help your body beat sickness by keeping it full of immune-boosting beta-carotene which sweet potatoes are rich in. You can edit the content that appears here by visiting your Widgets panel and modifying the current widgets in Sidebar 2. So pleased with the results, he published a Letter on Corpulence addressed to the public to spread the word of the benefits of avoiding carbohydrates. The latest research suggests we do better on closer to 5gm per day than the 2.3gms recommended by dietary authorities.
Keep your carbohydrates low, ensure good levels of protein intake and then reduce fat calories by 200 every few weeks until the weight starts coming off again. Cardin, for the past 12 years and have worked in the health care environment for over 29 years. Therefore, you will help ward off sickness and stay on track with your muscle building goals by eating these helpful carbs regularly. When you are eating lots of protein rich meats alongside a high carb diet, you’re going to want to keep your blood pressure down.
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Robert Atkins in 1972 published the Dr Atkins Diet Revolution advocating low carbohydrate consumption.
The small amount we need in our blood can readily be generated from protein and fat via gluconeogenesis.
With quinoa, you can boost your carb intake while lowering your risk of high blood pressure.
However, due to its recommendation of high fat and protein content it was met be scepticism amongst the medical community. The primary control for this insulin secretion is glucose in the bloodstream, typically from digested carbohydrate. Diets low in nutritive carbohydrates introduce less glucose into the bloodstream and thus stimulate less insulin secretion, which leads to longer and more frequent episodes of ketosis.
Health Benefits of Low Carb Diet Low-carbohydrate diets are used to treat or prevent chronic diseases and conditions, including cardiovascular disease, high blood pressure, metabolic syndrome,  diabetes.


Excessive amounts of blood glucose are thought to be a primary cause of the complications of diabetes, when glucose reacts with body proteins (resulting in glycosolated proteins) and change their behavior.
Perhaps for this reason, the amount of glucose tightly maintained in the blood is quite low. Unless a meal is very low in starches and sugars, blood glucose will rise for a period of an hour or two after a meal.
When this occurs, beta cells in the pancreas release insulin to cause uptake of glucose into cells.
In diabetics, glucose levels vary in time with meals and vary a little more as a result of high-carbohydrate meals.
In nondiabetics, blood-sugar levels are restored to normal levels within an hour or two, regardless of the content of a meal. Once liver and muscular stores are full to the maximum, adipose tissue (subcutaneous and visceral fat stores) becomes the site of sugar storage in the form of fat. Given the body’s ability to store fat is almost limitless, hence the modern dilemma of morbid obesity occurs. Low Carb Diet side effects and dangers While diet devoid of essential fatty acids (EFAs) and essential amino acids (EAAs) will result in eventual death, a diet completely without carbohydrates can be maintained indefinitely because triglycerides (which make up fat stored in the body and dietary fat) include a (glycerol) molecule which the body can easily convert to glucose.
It should be noted that the EFAs and all amino acids are structural building blocks, not inherent fuel for energy. However, a very-low-carbohydrate diet (less than 20 g per day) may negatively affect certain biomarkers and produce detrimental effects in certain types of individuals (for instance, those with kidney problems).
The opposite is also true; for instance, clinical experience suggests very-low-carbohydrate diets for patients with metabolic syndrome.
While some fruits may contain relatively high concentrations of sugar, most are largely water and not particularly calorie-dense. Thus, in absolute terms, even sweet fruits and berries do not represent a significant source of carbohydrates in their natural form, and also typically contain a good deal of fiber which attenuates the absorption of sugar in the gut.
Lastly, most of the sugar in fruit is fructose, which has a reported negligible effect on insulin levels in obese subjects.
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