Why Low- Carb Diets May Be Ideal for Most People. By Dr. Mercola. Jeff Volek, Ph. D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high- fat, low- carbohydrate diets, investigating how it affects human health and athletic performance. Stephen Phinney, a physician and true pioneer in this field, who has studied low- carb diets even longer than Volek. Starting out as a dietician, Volek was taught that low- fat diets were healthy and that saturated fats and cholesterol should be avoided. But in working with diabetics, he kept feeling that something was . I was at the time into very low- fat diets, thinking that was how I would optimize my own health. But I decided to experiment with a very low- carb diet. This fueled his passion for understanding how humans respond to diets that are very low in carbohydrates, and led him to continue his education. We're still sorting out a lot of the details, but clearly we need to change the way we feed Americans and the way we think about nutrition in order to reverse .. The Westernized diet constantly biases you toward using more nonfiber carbs for fuel. Turns out they both can help with weight loss. Learn about the pros and cons of low-fat and low-carb diets. Healthy fat, meanwhile, is a far preferable sort of fuel, as it burns far more efficiently than carbs. As noted by Volek, humans evolved to primarily burn fat as fuel — not carbs — and yet that's not how we're feeding our bodies. Without generating ATP you cannot survive at all. The question is how to do that efficiently, without generating harmful reactive oxygen species (ROS), which can destroy your mitochondria and contribute to disease? Regardless of the fuel your body burns, you're going to generate carbon dioxide and water. But when you burn fat, you generate 3. That contributes to the metabolic problems we're seeing in this country. According to Volek, that's true for everyone, whether you're an elite athlete or a sedentary diabetic. In essence, the reason why low- carb diets work so well is because it helps you escape this non- fiber, carb- based metabolism that depends on insulin levels to drive blood sugar into cells and use carbs for fuel. Volek also introduces another term: . As noted by Volek: . So when we're talking about dietary fats, we're referring to natural, unprocessed fat, found in real foods such as seeds, nuts, butter, olives, avocado, or coconut oil. Fiber and "crunch" are an important element in my program, both for health and for pallet satisfaction. Low carb diets can cause 2-3 times as much weight loss as low fat diets. However, the mechanism behind this effect is still debated among scientists. Learn all about the high carb low fat vegan diet here. Why is it better than high fat or protein? What can you eat and what do doctors recommend? What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health? Fats are critical for a number of health reasons. They contribute to the formation of cellular membranes, for example, and it's really difficult to have good biological function with impaired cell membranes. So, dietary fat serves two purposes: it serves as fuel; but it's also a foundational structural component of your biology. Low-carb diets may also be referred to as reduced-carbohydrate or low-glycemic diets. When you read about low-carbohydrate diets, "low-carb" is defined in many. It’s true that many seasoned bodybuilders know the benefits of low-carb diets and, more important, how to properly go low carb, but the newer generations of lifters. So if you're overweight, you want to teach your body to burn excess fat, and then, once you've reached your maintenance weight, the majority of fat your body will be burning is that from dietary sources. But how do you make this conversion — to allow your body to become adapted to burn fat as your primary fuel — starting with any excess body fat you already have? How to Make the Conversion from Burning Sugar to Burning Fat. In short, the key is to restrict non- fiber carbohydrates. It's important to make the distinction about which carbs we're talking about here, as vegetables are . As long as you're eating carbs, your body will try to burn those first. They're like the bully cutting in line. You may just think of them as kind of a throw- away nutrient too, because your body cannot store high levels of carb. You have to try to oxidize them and burn them first. But if you're carb intolerant, which is highly prevalent in this country, you can't burn carbs, by definition, very well. Your body then only has one alternative, and that's to convert the carbs you eat into fat. That happens to a greater extent to folks who are insulin resistant or carb intolerant. That really sets the stage for a lot of metabolic problems. Again coming back to how do you train the body to burn more fat; it all starts with removing the availability of carbohydrate because, as long as it's there, it's going to take precedence, and will simultaneously inhibit burning of fat. These are very sensitive and exquisite mechanisms in place for this to work. You eat just a single meal of carbs and your fat- burning shuts down right away. This is why a low- nonfiber carb diet works so well to shift fuel use over to fat. Yes, we've all heard the carb controversy. Let's clear all that up. We'll share the truth about high-carb and low-carb diets. We'll even help you find the right.You restrict the amount of glucose and starches that you're consuming, and your body naturally shifts over to preferring fat for fuel. It does take some time to adapt to that. Your cells have to shift over their machinery to handle the increased levels of fat and lipid- based fuels. It takes a matter of weeks to get that adaptation. But once it's there, they're fairly robust adaptations that don't just go away. This is why there is an adaptation period to a low- carb diet. It can be disrupted though if you reintroduce carbs. But a lot of the adaptations do remain. However, we all vary how we respond to the same food, so this is not an exact recommendation. Some people can be in a full fat- burning state with full ketosis at a level of non- fiber carbs that's higher than 5. Others, especially if you're insulin resistant or have type 2 diabetes, may require less than 4. If you look at the nutrition facts on a processed food package, it will list total carbs, and that's not what we're talking about. Don't get confused about this or you'll get really nervous. You do need carbs, but you need most all of them from vegetables. You could have an 8. This will give you an objective measure of whether or not you're truly in ketosis, rather than just counting the grams of carbohydrates you consume. The appropriate level of carb for an individual is bit of a moving target, but it is a very important element to personalizing a diet, which I think is fundamental to this idea of personalized nutrition. It's finding the appropriate level of carb for you at any given point in your lifespan that allows you to maintain health. But there are people who are naturally very insulin sensitive and carb tolerant that don't need to be in ketosis to thrive. So there's certainly room for flexibility, depending on your individual situation. Ketogenic Diet Can Benefit Many Chronic Health Problems. Beyond insulin resistance and type 2 diabetes, there are a number of applications for a well- formulated ketogenic diet, including epileptic seizures, especially in kids who are unresponsive to drugs, and neurological conditions such as Alzheimer's and Parkinson's. Cancer is another area where ketogenic diets show great promise. There are multiple potential mechanisms by which a ketogenic diet would benefit, including epigenetic effects. We now know that the principal ketone body, beta hydroxybutyrate, is more than a metabolite. It's more than just an alternative fuel for the brain. It acts like a hormone or a potent signaling molecule that affects gene expression, including upregulating genes that are protective against oxidative stress and enhance the antioxidant status. Our knowledge and perspective on ketosis is expanding almost daily. It's all pointing toward positive health effects, which is quite interesting considering that for the last three or four decades, we've been demonizing ketones because we only associate it with ketoacidosis. Mental clarity is another great boon. According to Volek, the U. S. Being an efficient fat burner may also predispose you to a longer life. Ron Rosedale told me many years ago that the single most important variable for controlling the aging process is the ratio of fat versus carbohydrate you burn. The more fat you burn, the slower you're going to age in general. More recent research supports this notion. How Ketogenic Diet May Promote Longevity and Increased Muscle Mass. Recent research has found about a dozen genes associated with longevity. The primary function of one of these genes is to cripple the degradation of branched- chain amino acids, such as leucine, which can be useful for building muscle mass. Interestingly, in one of his books, Volek mentions that ketones share a close structural similarity to these branched- chain amino acids, and seem to be preferentially metabolized. In other words, ketones spare those branched- chain amino acids, leaving higher levels of them around, which promotes longevity and increased muscle mass. One of the reasons why we can survive so long without food is we enter into ketosis, and ketosis spares protein breakdown. One of a more consistent effect we see in people on a ketogenic diet is that leucine levels go up in the blood, because they're not being oxidized to the same level. Ketones are sparing oxidation and breakdown of important structural proteins, and therefore their levels or concentrations in the blood increase and allow them to do other important signaling- type functions. I do see a very positive interaction here with nutritional ketosis and protein metabolism in general in sparing of the branched- chain amino acids in particular, which are unique in that they are a preferential fuel, unlike other amino acids, which don't really serve as a fuel substrate. You don't want more protein than your body actually needs. As noted by Volek, this is an important point because there's a common misconception that low non- fiber carb diets are high- protein diets. In reality, a ketogenic diet must actually be moderate in protein because excessive protein is anti- ketogenic. On the other hand, you don't want to consume too little protein, as this may push you into a negative nitrogen balance. As a general rule, I recommend eating one- half gram of protein per pound of lean body mass per day, which for most sedentary folks is 4. The best approach is to measure ketosis to know you are not over- consuming protein. Most animal sources of protein maintain these essential amino acids . Sugar- Free Dessert Recipes for Low- Carb Diets. Desserts! Most of us enjoy them, at least from time to time. But, by definition, they are sweet, which almost always means they contain some form of sugar—a problem if you're on a low- carb diet. Most desserts also contain flour, another form of high- glycemic carbohydrate. Does this mean you have to renounce all desserts to keep your blood sugar stable and be successful on a low- carb diet? Everyone needs a treat now and then, and that treat can be yummy without sending your blood sugar through the roof. All of these recipes are sugar- free, low- carb, and gluten- free, and they do use sugar substitutes (concentrated liquid sucralose, the sweetener in Splenda, and powdered erythritol are used in most of these recipes). You can substitute your own favorite zero- carb sugar substitutes and the carb count will be the same, but try to keep the amount of liquid or powder the same as the recipe or it might not come out the same. Of course, it's possible to go overboard with desserts, even if they are very low in carbohydrate. Perhaps the main problem is that eating too many sweet things can encourage our taste buds and brains to keep wanting more sweets, so do monitor your own reactions to desserts. Cakes, Cheesecakes, and Pies. Cheesecakes are one of the desserts that are easiest to convert to being low- carb, as they don't contain flour. The only high- carb ingredient is sugar, and a sugar substitute can be used instead. Cakes are trickier to convert, but nut flours such as almond flour can be the basis for a good cake. Basic Low- Carb Cheesecake - This plain cheesecake can be ? The secret is in the lemon zest and a sour cream topping that has an extra hit of lemon juice. Pumpkin Cheesecake - Want an autumnal dessert that isn't pie? This just might be for you. Spice Cake - This spice cake can also be converted into a honey cake. Chocolate Pecan Torte - You can mix this up in five minutes, then bake for half an hour and you're done. It's low in calories as well as carbs. Pumpkin Pie- Don't wait for Thanksgiving to make this pie! It is yummy any time and not very hard to make. You can make it in a pecan crust or just plain as a baked pumpkin custard. Fresh Berry Pie - This pie is great with olallieberries, a type of blackberry. The filling is only very lightly cooked, which preserves the freshness of the berries. Almond Pie Crust - This pairs well with the fresh berry pie, but it's a good alternative for most things that need a crust. Cookies. Good cookies can be the hardest kind of low- carb dessert to make, but these are great, satisfying options. Miracle Brownies- These brownies are consistently one of the top recipes on Verywell. More (and more) chocolate. Lemon Bars- This sugar- free, low- carb version of classic lemon bars has an almond flour crust. Each one has only three grams of net carb. Haystacks- These easy, no- bake cookies are chock full of chocolate and coconut goodness, but without the loads of sugar in regular haystacks. Cranberry Walnut Cookies- These are a nice cookie for fall or holiday time, or as a healthy lunchtime treat any time of year. Macaroons - With only four ingredients, these cookies are easy to mix up and bake, and they hit the spot with afternoon tea. Chocolate Rum Balls - Need a last- minute holiday gift? You can literally mix this up in minutes. Biscotti - Do you like something sweet to dip into coffee or tea? Check out these biscotti. Chocolate Coconut Cookies - Chocolate and coconut.. Puddings and Mousses. Here is a variety of different types of pudding- type desserts, from a satisfying pumpkin- apple custard to the light and airy snow pudding. Chocolate Mousse - This mousse is such a rich, intense chocolate that you'll probably be satisfied with a small amount. Lemon Mousse - This is a snap to make once you have Sugar- Free Lemon Curd, which in itself only takes 1. Snow Pudding - If you want a very light dessert, check out this lemony . Not this one. Raspberry Fool - This is a wonderful summer dessert when raspberries are in season, but it can be made with frozen berries too (and taste just as good). Sugar- Free Panna Cotta - Panna cotta is a very simple dessert to make, although it's not super- fast; it's gelatin- based, so it takes time to fully set. It can be flavored in many ways. This is a basic vanilla panna cotta that tastes delicious with berries or a berry sauce. Easy Chia Seeds Pudding - This is similar to rice pudding, but easier and beyond fast to make. Instant Pumpkin Pudding - Add some quick nutrition to your kids' dessert by adding pumpkin to a sugar- free pudding mix. Baked Pumpkin Apple Pudding - This is a custard. It is fairly similar to the filling of pumpkin pie, but with extra spark. Coconut in the Lime Jello - This couldn't get an easier (chia seeds optional). More Desserts. Raspberry Squares - You could make these with any kind of berry, but raspberries and strawberries are classic choices. They have kind of a cheesecake- ish vibe. Super- Easy Chocolate Peanut Butter Fudge- You won't believe how easy this is to make.. You just mix it up in a bowl and pack it into a pan. Peanut Butter Cups - These sugar- free, low- carb peanut butter cups are better than any . Add a little more cream to make a hot fudge sauce. Microwave Apple Almond Dessert - This is partway between a baked apple and a quick apple . This is not for super- low carb phases like Atkins Induction.
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