Risks of a low carb diet,healthy breakfast smoothies recipes for weight loss,free vegetable garden planner - PDF Books

admin | Healthy Vegetables List | 20.05.2014
Los Angeles: Low carb diets may be used as a weight loss tool by some people, but dieticians and nutritionists warn that the tactic may be contributing to a reduction in fibre intake and thus, helping in setting up health problems instead. Fibre is crucial for good health and long-term population studies suggest it may help reduce the risk of heart disease, diabetes and some cancers. Dieters often wrongly believe potatoes are calorific and fattening, yet they are naturally fat free, lower in calories than most people think, and provide only 6 percent of the energy intake for adults, less than white bread and the same contribution as alcohol. Scientific Advisory Committee on Nutrition (SACN) recommends that half of a person's calories come from carbohydrates, particularly starchy carbs such as potatoes and whole grain cereals. Latest SACN guidance advises: “There needs to be a change in the population’s diet so that people derive a greater proportion of dietary energy from carbohydrate-rich foods that are low in free sugars and high in dietary fibre. The low-carb group limited carbohydrate intake to 20 grams per day for the first 12 weeks, then gradually increased fruits, vegetables, whole grains and dairy foods until they reached a desired weight. Glucose, or other molecules that can turn into glucose once eaten, are found in all carbohydrate foods, whether grains, legumes, starchy vegetables, fruits, sweeteners of all kinds — and even nuts, seeds and vegetables.Once glucose from carbohydrates is no longer available for energy due to following a low-carb diet, we begin to burn stored fat instead and experience weight loss fast. Ketogenic diets have well-documented benefits, including helping to treat epilepsy, rapid weight loss and reduced diabetes risk.
The low-carb group had a substantially greater decrease in diastolic blood pressure (the bottom number that measures the heart at rest, in between heartbeats) than did the low-fat group at three and six months.The difference still remained after two years. A traditional ketogenic diet is focused on eating about 75 percent fat, 5 percent carbohydrates and 20 percent protein. The low-carb group also had greater increases in HDL cholesterol than the low-fat group throughout the study.


But most people don’t need to go this low-carb in order to experience great results.Simply by focusing on eliminating major sources of sugar and carbohydrates — especially from grains and possibly legumes and dairy, too — while also increasing calories from healthy fats and quality proteins, most adults will see fast weight loss and improvements in overall health.
Each person is different, but generally reducing carbohydrates to about 30 percent of your overall diet while increasing fat to 40 percent and protein to 30 percent is a great target to aim for.8 Benefits of Low-Carb Diets1.
Low-carb diets have a reputation for producing fast weight loss without feeling hungry or needing to count calories.
When we eat foods with sugar and carbohydrates, the hormone insulin is released as a reaction in order to elevate blood glucose (sugar).
This energy is initially stored as glycogen from the glucose found in carbohydrates, since glycogen is our “primary” energy.By eliminating carbohydrates from the diet and keeping the body’s glycogen stores low or almost empty, we can prevent insulin from being released and storing fat. Better Cognitive FunctionFat and carbohydrates usually have an inverse relationship in someone’s diet.
Most people keep protein intake somewhat steady, but normally the more carbs and sugar people eat, the less healthy fats they consume.
Your brain is largely made up of fatty acids and requires a steady stream of fats from your diet in order to perform optimally.Recently, a 2012 report published in The Journal of Physiology found evidence of strong metabolic consequences of a high-sugar diet coupled with a deficiency of omega-3 fatty acids on cognitive abilities. As one might expect, the unhealthy diet high in sugar but low in healthy fats like omega-3 fatty acids was associated with lower cognitive scores and insulin resistance.Researchers believe that people with the highest insulin resistance might demonstrate a lower cerebral blood flow and, therefore, less brain plasticity. This vasodilator function is stopped when someone develops insulin resistance over time from a high sugar and carb intake, thus there’s a decrease in perfusion of brain tissues and activity.3. Reduced Risk of Metabolic Syndrome and Heart Disease A 2012 study published in The American Journal of Epidemiology found that low-carbohydrate diets are more effective at reducing certain metabolic and heart disease risk factors than low-fat diets are and at least equally effective at reducing weight and other factors.The study investigated the effects of low-carbohydrate diets (?45 percent of energy from carbohydrates) versus low-fat diets (?30 percent of energy from fat) on metabolic risk factors by conducting a meta-analysis of randomized controlled trials.


Twenty-three trials from multiple countries with a total of 2,788 participants were included in the analyses.The results showed that both low-carbohydrate and low-fat diets lowered weight and improved metabolic risk factors. But compared with participants on low-fat diets, people on low-carbohydrate diets experienced a significantly greater increase in “good” high-density lipoprotein cholesterol and a greater decrease in triglycerides.They also experienced a lower reduction in total cholesterol and low-density lipoprotein cholesterol than the low-fat diet group, however, keep in mind that higher cholesterol levels have not been proven to contribute to heart disease!These findings were true despite that reductions in body weight, waist circumference and other metabolic risk factors were not significantly different between the two diet groups. These findings suggest that satisfying lower-carb diets, which are higher in fat, can help beat heart disease factors just as well as diets that are harder to stick with and prone to leaving people hungry. Lower Risk for Type-2 DiabetesResearchers point out that despite the growing rates of type 1 and 2 diabetes and the accelerating cost of the resources needed to monitor and treat diabetic patients, the medical community generally hasn’t been successful at reducing either the number of people affected or the severity of the complications. It can also help lower risks for diabetes complications and related risk factors like obesity or heart disease.
A group of 16 obese patients with type 2 diabetes was put on a low-carb diet (1,800 calories for men and 1,600 calories for women) that consisted of 20 percent carbohydrates, 30 percent protein and 50 percent fat.Fifteen obese diabetes patients were put on a high-carbohydrate diet to serve as the control group.
Their diet consisting of the same calories for men and women included approximately 60 percent carbohydrates, 15 percent protein and 25 percent fat. Positive effects on the glucose levels were seen very quickly in the group following the low-carb plan. After six months, a marked reduction in bodyweight of patients in the low-carb diet group was also observed, and this remained one year later.About the AuthorDr.



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