The Truth About Low Carb Diets

Carbohydrates are major sources of energy and have some specific roles in the human body. They are the primary sources of fuel for the human brain. Although ketone bodies can supply most of the energy to the brain during a starvation state, the axons cannot use anything but glucose. This makes carbohydrates vital to the function of every single neuron in the brain and in the rest of the nervous system. In addition, carbohydrates are the only sources of fuel that are acceptable to the kidneys and the red blood cells. Now most people will find the necessity of carbohydrates to the red blood cells to be surprising because the red blood cells carry oxygen. However, their job is to transport the oxygen and not to use it up for themselves so they have to derive their energy from anaerobic glycolysis. However, the brain is by far the largest consumer of carbohydrates. The combination of the brain, kidneys, and red blood cells consume an average of about 130 to 150 grams (~500 to 600 calories) of carbohydrates per day.

If the body is deprived of adequate carbohydrates, it will use the processes of gluconeogenesis (making of new glucose) and ketogenesis (making of ketones) to provide energy for vital functions. It is important to note that fats are not good fuels for making glucose because the glycerol group is the only part of a triglyceride that can be used to manufacture glucose. The fatty acids themselves can only be oxidized or converted to ketones.

The major source of raw materials for making new glucose will come from the amino acids in muscle protein. All amino acids have an amine group, a carboxyl (acid), and a side chain which determines the type and nature of the amino acid. The different amino acids are peptide bonded in various combinations to make the different proteins in our bodies.

Whenever the body breaks down protein, the various amino acids are released. Some of these amino acids are suitable for making glucose (glucogenic), some are suitable for making ketone bodies (ketogenic), and some can be used for either purpose. In either case, the body has to remove the amine group from them before it can use them. The removed amine group will join other ions to become ammonia. However, because ammonia is toxic, the body will use the uric acid cycle to convert the ammonia into uric acid. This process takes place in the liver at the same time that the gluconeogenesis and the ketosis are taking place in the liver. Although uric acid is less toxic than ammonia, uric acid can still cause problems such as gout. The kidneys will perform extra work to flush out this uric acid via the urine. Because the kidneys need carbohydrates, they will be low on fuel while performing extra work to eliminate this waste. Loss of lean tissue to supply the amino acids and loss of water due to urine production account for much of the weight loss on low carb diets. Also, fatty acids and amino acids are being converted into ketone bodies to make up for the energy shortage. In other words, of the fat loss that actually occurs, much of it happens because by cutting out carbohydrates, the person is basically cutting calories.

It is important to know that the type of gluconeogenesis due to low carb diets occurs for a different reason and uses different raw materials from the type that occurs between sets of intense exercise. The type resulting from exercise uses lactic acid as the raw material and aerobic lipolysis as the source of energy. The type that results from low carb diets uses deaminated and decarboxylated amino acids as the raw materials, and is a starvation process. In addition, it receives the energy from ketone bodies which result from ketogenesis which is another starvation process. As a result, low carb diets are starvation diets by definition, and they cause the body to cannibalize its own living tissue (muscle) when it is starved of a vital nutrient (carbohydrates). This is consistent with the definition of a starvation diet.

Another interesting fact is that the body will inhibit glycolysis when carbohydrate (glycogen) stores are low. Because carbohydrates (due to glycolysis) produce usable energy (ATP) faster than any other nutrient, this explains the degraded athletic performance and lack of energy experienced by subjects on low carbohydrate diets. It is no surprise that triathletes, marathoners, power lifters, or other high level strength or endurance athletes would perform poorly on low carb diets. Also, the potential risks of low carb diets include overworked kidneys, gout, dehydration, mineral depletion, and hypoglycemia.

The Truth About Low-Carb Diets and Your Health

Low-carb diets have been extremely popular in recent years. They boast large weight loss, which is a major selling point in society today. Everyone wants to lose a large amount of weight, and fast. Low-carb diets will make you lose weight, but are they really healthy?

The logic behind low-carb diets is that an increase in carbohydrates raises blood sugar and insulin levels, leading to a weight gain. By decreasing intake of carbohydrates, blood sugar and insulin levels will decrease, leading to weight loss. What is left out is how you are supposed to get the nutrients and vitamins your body needs without certain foods. A low-carb diet is good in the sense that it cuts out sugar and refined carbohydrates, but it also leads to a lack of dietary fiber, and deficiencies of several essential vitamins and nutrients.

The South Beach Diet and the Atkins Diet are two of the most popular low-carb diets around today. Each has a different approach to weight loss.

The South Beach Diet

The South Beach Diet works on three phases, and focuses on eating the “right” carbs and the “right” fats. Phase one eliminates most carbs for two weeks. This is to allow your body to get used to not having them. Phase two reintroduces some carbs, and this phase lasts until your target weight is achieved. Phase three introduces a wider variety of foods, and phase three lasts for life.

The downsides to this diet are that the first two weeks require a lot of willpower, because your body has been used to having those extra carbohydrates, and now it has none. People on this diet can sometimes experience weakness and shakiness because of the lack of carbs. As stated before, The South Beach Diet is supposed to allow you to lose 8-13 pounds in phase one. This is extremely unhealthy, and probably more due to the water weight that comes off and not the diet of low-carbs. Phase one bans fruits and vegetables, so for the first two weeks of the diet, you are missing out on important vitamins and nutrients, a similar problem found in the Atkins Diet.

The Atkins Diet

The Atkins Diet has limitation of carbs similar to The South Beach Diet. The Atkins Diet contains four phases, and all of them require a calculation of a certain number of grams of carbohydrates. This diet encourages you to eliminate sugar from your diet and usually requires frequent meat consumption. The meat consumption immediately eliminates vegetarians and vegans from taking part in the diet. The Atkins Diet is high in saturated fats and cholesterol due to the amount of meat that is eaten.

Much like The South Beach Diet, the Atkins Diet will allow you to successfully lose weight. However, many key nutrients and vitamins are being cut out on this diet. This diet is low on fiber and will lead to deficiencies of calcium, potassium, and magnesium.

You will and can lose weight on both of these diets. However, keeping the weight off is another story. Since these diets restrict many foods, staying on them is extremely difficult. Staying on them can also lead to health issues such as osteoporosis because of the continuous lack of nutrients and vitamins. Taking a daily supplement while on either of these diets can help offset the deficiencies. The best way to lose weight and keep it off is to eat a balanced diet with plenty of fruits, vegetables, and whole grains and keep up with an exercise program. This plan is easy, healthy, and good for the long term.

The Truth About Low Carb Diets?

Almost everyone who has tried to lose weight has come across the numerous low carb diets.  Atkins, High Protein, and the Hollywood diet are some of the most popular ones.  So the question is do low carb diets work and are they healthy?  There are side effects associated with low carb diets that you need to be aware of before you begin.  In this article I will show you the truth about low carb diets.

Will you lose weight by reducing your carbohydrate intake?  Yes, but the reason behind the weight loss isn’t very healthy.  When you greatly reduce your body will start to use its fat and protein reserves to create energy for the body.  While this does burn up fat there is another not so pleasant side effect.  Not every part of your body can use fat for energy, the brain for example, so you produce ketone bodies.  These will fuel the brain but create something called a state of ketosis.  Your breath can take on a smell like nail polish.  Fatigue and nausea are also common side effects.

A low carb diet usually has you greatly reduce, if not stop all together, the eating of carbohydrates.  This includes most grains as well as many fruits, vegetables, nuts.  In place of these foods you are encouraged to eat more meat and dairy products, which are generally high in fat, calories, and cholesterol.  Since weight is being lost many people forget that fat and cholesterol is still very unhealthy.  No matter what your weight in excess fat and cholesterol will clog your arteries, and can lead to heart disease.  In the long run it can be quite dangerous.

While it is possible to lose a small amount of weight with a low carb diet it is definitely not a good long term program.  Most of the weight loss is from lean muscle and water weight.  Yes you do lose some fat but in the process you are losing important muscle as well.  Muscle tissue helps burn calories so you are setting yourself for quick weight gain down the road.  Over time your body can actually start processing carbohydrates differently.  If you resume a normal diet the carbs you eat may make you retain more water.

Another major factor in the low carb diet is the lack a vitamins, minerals, and other important nutrients.  So many good sources have been cut out you will need many expensive supplements to make up for it.  It’s much easier to just eat a banana or apple, and cheaper too.  But on some of these diets that may not be an option.

So, what is the truth about low carb diets?  Can they help you lose weight?  Yes, if you need to drop a few pounds quick.  But I would strongly recommend against a low carb diet for any long term weight loss.  You may lose weight but is that worth feeling unhealthy and putting your body at risk?