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13.10.2015
These days, we're skipping the bread basket in record numbers (the volume of bread, buns and rolls sold in U.S. Yet the misconception that the fewer carbs you eat, the better persists among health- and diet-minded Americans.
While many of us think of carbs as bread and pasta, they're in any food that comes from a plant, including fruits, vegetables, nuts, grains, seeds and legumes. To make carbohydrates, plants trap the sun's energy inside molecules of glucose—a simple sugar—then connect the glucose molecules together (sometimes along with the other two basic sugar building blocks, fructose and galactose) to create longer carb molecules such as sucrose and starch. While you don't have to eat carbs to get glucose into your blood (your body can manufacture it if needed), "carbohydrates are the most efficient fuel source that we have," says Heidi Schauster, RD, a nutrition therapist in Boston. Most of us relish the chance to enjoy juicy fruit and filling starchy veggies again, Larson adds: "When I show people what they can eat, there's such a sense of relief.
Glycemic index, or GI, refers to how carbohydrates affect blood glucose levels: Low-GI foods tend to raise blood sugar more slowly than high-GI foods.
For people who aren't diabetic, experts say that GI isn't all that helpful; instead, focus on adding carb foods that are also rich in fiber, which helps slow digestion and prevent blood sugar spikes. The deal: The newest (and oldest!) carb-restricted plan, the Paleo diet claims to hark back to caveman days, encouraging dieters to eat like our ancient ancestors did.
The doctors say: While it's great to cut out processed carbs, emphasizing meat isn't optimal, says Dr. The diet: During the first two weeks, you drop to an extremely low 20 grams of net carbs per day. The doctors say: Severe carb restriction for long periods could result in dangerously high levels of ketone bodies in your blood.
The deal: Designed by cardiologist Arthur Agatston, MD, it's like Atkins' hipper, more modern sibling. The diet: South Beach also has a carb-slashing first phase, but it's less restrictive than Atkins. The doctors say: Our experts like the focus on good carbs and fats, which means wholesome food is a priority. The deal: Developed by French physician Pierre Dukan, this protein-heavy plan is known for its strict rules. The doctors say: "If you eat mostly meat on a regular basis for too long, you may raise trimethylamine-N-oxide (TMAO) levels in your body, which could up your risk of cardiovascular disease," Dr. Let me propose something:  Try eating no-carb, low-carb, or paleo for just one week.  Now, can you imagine eating like this the rest of your life? Eat meals that are based mostly or entirely on real, whole foods vs processed food.  This will go a long way to reducing bad carb intake. I currently live in sunny San Diego California and work with people around the country and Internationally on their health and fitness goals. Good carbs, on the other hand, are slowly absorbed by the body and may make you feel full longer than bad carbs do.
Because they tend to keep blood sugar at a consistent level, good carbs are especially healthy choices for people with diabetes. Replace white bread, white pasta and white rice with whole-wheat and brown rice versions in moderation. Limit the amount of bananas, potatoes, carrots and other starchy fruits and vegetables in your diet.
Eat chicken without skin, beans and fish for protein and red meat once or twice a week only. Remember that a healthy diet is a balanced one that is based on foods that come from both plants and animals. The common argument here is that low carb diets aren’t sustainable because they exclude many of the most commonly eaten foods. Low carb diets might cause you to lose lots of water weight, but they have also been proven to cause a greater reduction of body fat overall than many other types of diets.
Low carb diets are typically high in cholesterol and fat, which are typically associated with heart disease. Most fat found in low carb diets is actually unsaturated fat, which is actually essential to your body’s ability to function and even to burn the fat you want to get rid of. If you choose a less extreme low carb diet that allows for 100-150 grams of carbs each day you’ll still have room in your diet for plenty of fruit, which tends to have a higher carbohydrate count than vegetables. It’s easy to get away with spreading this myth because not many people know what ketosis actually is. When you drastically reduce your carb intake to something like 50 grams a day your body releases a lot of fat from your cells. The harmful metabolic state is actually ketoacidosis, which is when your body gets flooded with enough ketones to turn the bloodstream acidic.
We don’t even need to eat glucose for the parts of our brain that can only run on glucose because of gluconeogenesis, a process which the liver uses to actually create its own glucose. Like any big diet change, switching to a low carb diet can reduce your physical performance during the week or two that it takes your body to adjust.
Those of you who decide to follow a low carb diet that is also very high in protein will notice that your physical performance actually improves once your body adjusts. Very-low-carbohydrate ketogenic diets (VLCKDs) have been around for hundreds of years and were the standard form of treatment for diabetes prior to the discovery of insulin in 1922. Although at this time there isn't universal agreement on the term, a few years ago leading researchers in the field of carbohydrate restriction proposed the definition of very-low-carbohydrate ketogenic diets as those containing less than 50 grams of total carbohydrate per day. Many people count net carbohydrates by subtracting fiber from total carbohydrates, but there are differences of opinion regarding whether fiber should be counted.
I'm a registered dietitian who eats a diet containing less than 50 grams of total carbs daily and recommends carbohydrate restriction for people who want to lose weight, control diabetes, improve symptoms of PCOS (polycystic ovary syndrome), or experience better overall health. Very-low-carbohydrate ketogenic diets are well-known for their effectiveness at achieving weight loss. In addition to formal research, there is an impressive amount of anecdotal evidence supporting carb restriction for weight loss and maintenance. Carbohydrate is the nutrient with the largest impact on blood sugar; for those with diabetes, consuming even modest amounts can raise blood sugar to levels that damage blood vessels and nerves. Although in some circles low-carb diets have a reputation for inducing muscle loss, research has demonstrated the opposite: A very-low-carbohydrate ketogenic diet promotes better retention of muscle mass during weight loss and overall improvement in body composition. People who restrict carbohydrates and increase intake of healthy fats like olive oil, coconut oil, butter, lard, tallow, avocado, olives, and nuts almost universally experience a drop in triglycerides and an increase in healthy HDL cholesterol. This is one of the biggest criticisms of low-carbohydrate diets, and there's some validity to it. Although people respond to carbohydrate restriction differently, generally speaking, tolerance for carbohydrates usually goes down after becoming keto-adapted. In my opinion, the benefits of keeping your carbs very low outweigh the drawbacks, but whether to follow a VLCKD is a matter of personal choice. Franziska Spritzler, a registered dietitian and certified diabetes educator, is a strong proponent of carbohydrate restriction for people struggling with diabetes, insulin resistance, obesity, and PCOS. Although VLCKDs are safe and healthy for most people, it's important to speak with your doctor prior to adopting a low-carb diet or making other dietary changes. KetoDiet note: When I first started following a low-carb ketogenic diet, I tried to keep below 20 grams of net carbs a day. Please note that due to the high volume it can take us several days before we can approve and reply to your comment.
Thank you for this extremely important and clear explanation of the high fat low carbs diet.
Hi Marta, I believe Franziska was referring to 150 grams of carbohydrates as macronutrients (not pasta, etc) Also, my understanding is that that test is not recommended for type 2 diabetics but only healthy individuals who want to test their carb tolerance.


Oh I know, it can be quite frustrating and you sometimes have to look for a long time until you find a lowcarb-friendly doctor. Some people complain they are plagued by a bad breath smell when their body shifts into ketosis when living a low-carb lifestyle.
When you eat that plant, your digestive system breaks the longer carbohydrate back down into glucose, which travels through your bloodstream into your cells. Low-carb advocates (most famously Robert Atkins, MD) point out that your body can also use other fuel sources, such as protein or fatty acids, to power itself. Like other carbohydrates, fiber is composed of many bonded sugar units, but human enzymes can't chop it up, so it passes relatively unscathed through much of the digestive tract. In addition, some forms of fiber (including resistant starch, found in bananas, lentils and many other foods) are prebiotics, a type of carbohydrate that feeds the growth of "good" bacteria in your gut. As far back as 1863, Englishman William Banting wrote a popular pamphlet describing how he lost 35 pounds on a meat-heavy, carb-light regimen.
In the last couple of decades, researchers have been telling us that fat isn't all bad—and that loading up on processed sugary sweets has been hurting our health and waistlines. A 2012 review of studies (most of them lasting 12 months or less) found that obese people on lower-carb diets lost weight and improved their cardiovascular health (lower blood pressure, higher good cholesterol). New research suggests that following a carb-restricted diet for more than a few years could actually harm your health. The Dietary Guidelines for Americans recommends that adults consume 45 to 65 percent of total calories from carbs.
Limit foods and drinks with added sugars—these are the carbs linked to insulin resistance, heart disease and obesity. But the measurement doesn't take into account how much of the food is eaten in a typical serving, which can skew results, Slavin explains. We got the health scoop on some of the most popular protein-rich plans from Nanette Steinle, MD, assistant professor of medicine at the University of Maryland School of Medicine, and Walter Willett, MD, chair of the department of nutrition at the Harvard School of Public Health.
Fruits, nuts, eggs, seafood, seeds and veggies are also encouraged, but grains of any kind are a no-go, as are legumes and dairy. Plus, "many people replace carbs with lots of red meat and butter, which isn't good for overall health," Dr. It emphasizes choosing the "right" carbs (veggies, fruits, whole grains) and fats (like mono- and polyunsaturated).
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Because they do not stick with you for long, you may feel hungry again soon after eating them. This makes low carb diets much easier to sustain than low calorie diets, where you are often unable to eat until you’re full, especially during the first few weeks as your body adjusts to the new diet.
Low carb diets are particularly good for getting rid of stubborn fat stuck around the liver and belly area. And there is no evidence that low carb diets actually increase the levels of LDL cholesterol, the type of cholesterol commonly associated with heart disease.
If you want to actually feel full and have enough energy to get through your day without consuming more than 50 grams of carbs you’re going to need to eat a lot of vegetables, seeds and nuts. While glucose can be used to power the brain and there are a couple small portions of the brain that require glucose specifically to function, almost every part of your brain can function just as well using ketones.
After the first couple of weeks with your new low carb diet your physical performance will go back up.
William Banting, a British undertaker, deserves credit for developing the first VLCKD for weight loss in the mid 1800s.
However, the degree to which carbohydrates need to be restricted to induce ketosis varies from person to person. Soluble fiber may be absorbed and therefore could affect ketosis and blood glucose levels, while insoluble fiber simply passes through the GI tract unabsorbed.
The exact mechanism for how this occurs is debated among the experts, but it appears to be a result of several factors, including increased satiety, lower insulin levels, and increased lipolysis, or fat breakdown. For example, the Active Low-Carber Forums website has over 98,000 members, many of whom have lost 50 pounds or more and kept the weight off for several years by adopting a VLCKD. Elevated blood sugar also places a heavy burden on the beta cells of the pancreas to produce high amounts of insulin in an attempt to shuttle the sugar into the body's cells.
In addition, VLCKDs promote large, fluffy LDL particles (Pattern A) which are relatively benign with respect to heart disease risk, particularly when compared to the atherogenic small, dense type characteristic of Pattern B.
But in the interest of fairness, let's look at potential disadvantages of following a VLCKD.
On a VLCKD, there are several off-limits foods that may include some of your favorites: pasta, rice, bread, most fruit, and sweets. In other words, your blood sugar will rise higher after consuming a high-carb item than it would if you followed a regular diet comprised of at least 150 grams of carbohydrate daily. Fortunately, it's often temporary and can be remedied by drinking enough fluid, getting sufficient magnesium, and consuming additional salt – at least 1-3 extra grams per day. If you love high-carb foods and find that avoiding them inevitably leads to feelings of deprivation which results in bingeing, then a carb-restricted diet probably isn't your best choice. She follows a very-low-carbohydrate, ketogenic diet for blood sugar control and has experienced many improvements in her health as a result of making this change. For high-fibre diets, this can add up to 50 grams or more of total carbohydrates as defined by Phinney and Volek. I am 49 and have had PCOS since I was in my 20s (probably earlier) and was never advised to eat low carb.
I manage a large migraine group on FB after having figured out the cause of migraine a few years ago.
However, unless there is a medical reason for anyone to stop following a low-carb approach (such as type one diabetes in some cases), there is no need to add extra carbs as long as the diet is rich in nutrients.
It could be quite frustrating to explain to my doc that I'm doing well on a low-carb diet.
I can't believe VCL is not prescribed to all patients with diabetes, PCOS, high cholesterol, etc.
Even though it's a liquid, alcohol can actually dry out your mouth, which encourages the bacteria that cause halitosis, the medical term for bad breath.
It is intended for general informational purposes only and does not address individual circumstances.
But many experts say that this method of converting fats into so-called ketone bodies, known as ketogenesis, is much less efficient than using glucose for energy.
Steer clear of fruits and vegetables and you miss out on many vitamins and powerful antioxidants. A review published last year in Plos One looked at 17 prospective epidemiological studies (in which subjects fill out food diaries and are followed for years); these are less rigorous than clinical studies but are the only way to understand long-term effects of diet in the real world. Watermelon has a high glycemic index, for example, but since it's mostly water, you don't eat that many carbohydrates in one serving, so it doesn't actually raise blood sugar significantly.
Atkins New Diet Revolution, Sugar Busters, The Zone, The Carbohydrate Addict’s Lifespan Program, or other low-carbohydrate diets.
Examples: cookies, cake, crackers, potatoes, white bread, white rice and pasta are digested very quickly.
In most cases, at least 30 minutes of aerobic activity each day combined with weight training will help you stay in shape.
This is crucial because belly fat is often what people are trying to get rid of and it’s also the most dangerous fat on your body.
These molecules can actually cross the blood brain barrier to provide energy to your brain when your body is starving or simply hasn’t had many carbs.


As with any dietary approach, there are advantages and disadvantages to limiting carbs to very low levels. In fact, in every study – including the “gold standard” for evidence, randomized controlled trials – VLCKDs perform at least as well and generally better than low-fat diets for this purpose. Following a VLCKD is the most effective strategy to reduce postmeal blood sugar response – as well as the safest, given that insulin and all oral diabetes medications carry some risks. LDL cholesterol response to carbohydrate restriction is variable; it's believed that roughly 50% of people experience a rise while the other half either see a decrease or experience no change. Although there are acceptable substitutes for many of these items, even the most enthusiastic low-carber will admit that there are some foods that simply can't be successfully replaced by a low-carb version, such as bread or baked potatoes. This is sometimes referred to as physiological insulin resistance in order to distinguish it from the pathological insulin resistance that occurs in Type 2 diabetes, obesity, and metabolic syndrome. Franziska works in private practice using a low-carbohydrate, whole-foods approach with her Southern California clients and provides nutrition coaching via Skype, phone, or email for clients living in other parts of the US. One of the most important issues migraineurs face is the carbohydrates electrolyte disruptive effects.
In any case, your health is more important and he will realise it once he sees it improving! My endocrinologist has approved my diet because he actually follows the recent research and has seen the benefits of LCHF. I don't do very low-carb like below 20-30 grams of net carbs but I still stay in ketosis on most days even at higher levels of net carbs (maintaining my weight). It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.
And nearly one in three adults report that they're cutting down on or completely avoiding gluten, according to market-research firm NPD Group.
A landmark Harvard study published in 2009 in The New England Journal of Medicine randomly assigned overweight people to one of four diets with similar calorie counts but different proportions of fats, carbs and proteins to see whether a low-carb diet (getting 35 percent of calories from carbs) had any benefits over diets with higher carb counts.
When people eating the lowest-carb diets (typically 30 to 40 percent of calories) were compared with folks on the highest-carb eating plans (generally 60 to 70 percent of calories), it was found that the low-carb dieters had a 30 percent higher risk of death from all causes in the long run. While these programs may help you lose weight, it is too soon to tell whether they are safe.
Franziska is a certified dietitian and has personal experience with very low-carb ketogenic diets!
Atkins popularized it again in the early 1970s after reviewing decades-old nutrition research in his attempt to discover a plan that would allow people to lose weight without going hungry – his own Achilles' heel when it came to sticking to a diet. Because of this, you're instructed to eat at least 150 grams of carbohydrate for three days prior to taking an oral glucose tolerance test (OGTT), which allows you to regain carb tolerance. She is also a freelance writer whose articles have been published online and in diabetes journals and magazines. It was only a few months later when I learnt that in certain health conditions such as Hashimoto’s (an autoimmune disease causing low thyroid function), following a VLC may not be the best option.
Glucose takes water out of the cells and pushes sodium out as well, causing edema and lack of voltage for the brain (I enjoyed your increased salt comment!
It kinda worries me to be honest, but I'd be really thankfuk if you made that clear for me please because health comes first Thank you. If I feel like I need to lose a few pounds (like it was after Christmas), I just avoid dairy and anything sweet-tasting and stay at about 30 grams net carbs. A dry mouth from not making as much saliva while you sleep also explains "morning breath." Your TongueBacteria on the tongue is the leading cause of bad breath. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site.
In fact, low-carbohydrate diets that are high in saturated fat and red meat might increase your chances of getting heart disease or certain types of cancer. Over the years, the very-low-carbohydrate ketogenic diet has been criticized for being too restrictive, difficult to maintain long term, and unhealthy.
Eric Westman of Duke University has conducted studies in which people were able to reduce or significantly decrease diabetes treatment by following a diet containing less than 20 grams of total carbohydrate per day(in this study and also here). Initially I lost about 20lbs in the first 6 months but then I have been gaining & losing the same 5-10 lbs since.
Maybe you can try a low-carb, moderate protein, high-fat diet, of course, after consulting it with a specialist.
If only they were willing to do the research and stop judging the atkins diet based on pseudo science funded by the food and pharmaceutical industries. Department of Agriculture told Americans that they should eat less fat for better heart health. In other words, in the short term you'll likely lose weight on any diet that cuts calories. However, many people find that this way of eating is the only one that allows them to lose weight and effectively control diabetes. Jeff Volek recommend 50 or fewer grams of total carbohydrates per day on a LCKD and do not mention fiber or net carbs in this regard. Fast-forward to today, when books like Wheat Belly and last year's Grain Brain claim that carbs, especially wheat, can cause everything from dementia to belly fat. I really enjoyed your explanation and will share your expertise with my group by sharing this article.
I suppose a happy medium is possible to retain a neutral pH body acidity level to remain healthy. A Low-Carb DietWhen you cut out carbs and boost the amount of protein you eat, your body starts burning fat for energy. In this case, better dental hygiene won't solve the problem, since that's not the root cause. The Common ColdAs if they weren't annoying enough, respiratory tract infections like colds and bronchitis can also give you bad breath.
And if you have a stuffy nose, you're more likely to resort to mouth-breathing, which can dry out your mouth. But a type of bacteria that causes ulcers, Helicobacter pylori, can also trigger bad breath, according to a study in the Journal of Medical Microbiology.
MedicationsMore than 400 prescription and over-the-counter drugs, including antidepressants and allergy remedies, can stifle saliva flow.
Changing your meds isn't always an option, so the American Dental Association recommends you stay hydrated and chew sugarless gum to keep your mouth moist. Tonsil StonesThese small white-ish clusters -- made up of hardened bacteria, food particles, dead cells, and mucus -- get trapped in the ridges of your tonsils and the back of your tongue. They'll often dislodge on their own, but you can sometimes speed the process by gargling with salt water.
Acid Reflux or HeartburnThese are two symptoms of GERD (gastroesophageal reflux disease), a common digestive disorder. Your bad breath may be from some undigested food coming back up, or it could be that irritation from stomach acid is giving you postnasal drip. Cracked Teeth and FillingsThese can trap food particles and breed bacteria, resulting in cavities, gum disease, and bad breath.



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