Low carbohydrates (carbohydrates), high protein diets are the latest
dietary hobby. However, before you jump on the van,
You can consider several things:
1. Low carbon (ketogenic) diets have depleted healthy glycogen.
(the storage form of glucose) is stored in your muscles and
the liver. When you deplete your glycogen stores, you also dehydrate,
often forcing the scale to fall significantly in the first week
or two diets. This is usually interpreted as fat loss when
it is mainly from dehydration and muscle loss. By means of
By the way, this is one of the reasons that diets low in carbohydrates
popular at the moment - there is a fast initial, but cheating
weight drop scale.
Glycogenesis (the formation of glycogen) occurs in the liver and
muscles when enough carbohydrates
consumed - very little happens on a low carbohydrate diet.
Glycogenolysis (breakdown of glycogen) occurs when
glycogen breaks down to form glucose for use as fuel.
2. Depletion of muscle glycogen leads to mild fatigue,
and makes exercise and movement uncomfortable. Study
which indicates that muscle fatigue increases almost straight
proportional to the rate of depletion of muscle glycogen. Bottom
that you don't feel energetic, and you train and move
less (often without realizing it), which is bad for calories
consumption and basal metabolism (metabolism).
3. The depletion of muscle glycogen leads to muscle atrophy (loss
muscle). This is because muscle glycogen (broken
up to glucose) is the fuel of choice for muscles during
motion. There is always a fuel mixture, but without muscles
glycogen, muscle fibers that are compressed, even at rest, to
maintain muscle tone, contract contraction when glycogen is not
immediately available in the muscles. Muscle wasting
glycogen also makes you exercise and move less than
normal, which leads to loss of muscle mass and inability
maintain adequate muscle tone.
In addition, in the absence of sufficient carbohydrates for fuel,
the body initially uses protein (muscle) and fat. elementary
the phase of muscle exhaustion is quick caused by
easily accessible muscle protein for direct metabolism
or for conversion to glucose (gluconeogenesis) for fuel. Eating
excess protein does not interfere with this, because there is calorie
deficiency.
When insulin levels are chronically too low, as they may
be on very low carb diets, catabolism (breakdown)
muscle protein is increased, and protein synthesis is terminated.
4. Loss of muscle mass leads to a decrease in your basal metabolic rate.
speed (metabolism). Metabolism occurs in the muscles. Less
Muscle and muscle tone means slow metabolism, which
means that the number of calories burned 24 hours a day.
5. Your muscles and skin do not have a tone and they sag. pendulous
muscles do not look good, cause skin loss and cause
lose a healthy, bright appearance (even if you also lose fat).
6. Some supporters of low-carb diets recommend avoiding
carbohydrates such as bread, pasta, potatoes, carrots, etc.
due to the high glycemic index causing
a sharp rise in insulin. Certain carbohydrates are always
were and will always be bad guys: sweets, cookies, baked
sugared goods, sugary drinks, processed / refined
white bread, pasta and rice, as well as any products with added sugar.
It is not good for health or weight loss.
However, carbohydrates such as fruits, vegetables, legumes,
whole grain bread and pasta and brown rice are good for
health and weight loss. Just like with proteins and fats, these
carbohydrates should be consumed in moderation. Large volumes
any protein, fat or carbohydrate is not conducive
weight loss and health.
The effect of high glycemic foods is often exaggerated. it
but to a lesser extent than is often described. Also,
The overall glycemic effect of foods depends on the amount of
the food you eat on the spot. Smaller dishes have lower
total glycemic effect. In addition, we usually eat several types
food at the same time, thereby reducing the average glycemic
food index if higher glycemic foods.
In addition, the glycemic index values can be misleading, since they
based on a standard 50 g carbohydrate intake.
It does not take a lot of candy, but it will take
four cups of carrots. Usually you eat four cups of carrots
for lunch?
Regular exercise equipment and active people are also less
higher glycemic foods because most carbohydrates
comsumed immediately used to replenish glycogen stores
liver and muscle.
By the way, if you are interested in reducing insulin levels,
There is a great way to do this - exercise and activity.
7. Much of the weight loss on a low-carb, high-protein diet, especially in the first few weeks, is actually related to
dehydration and muscle loss.
8. Percentage of people who regain weight, they
lost with most weight loss methods is high but it is even
higher low carb, high protein. This is first
to three factors:
A. You have lost muscle. This happens more slowly
metabolism which means fewer calories are burned 24
hours a day. Loss of muscle mass in the process of losing
weight almost guarantees re-gaining lost weight,
and more.
B. You restore a healthy fluid lost due to glycogen.
exhaustion.
C. It is difficult to maintain this type of diet for a long time.
D. You have not made changes to long-term healthy
Life style.
9. Too much fat is just not healthy. I know that you
heard about people who have cholesterol and
triglycerides decreased, and at low angle, high
protein diet. This often happens with weight loss, but it
does not continue when you are on a high fat diet.
For decades there has literally been a lot of research that clearly
which is an increase in the consumption of animal products
and / or saturated fat leads to an increase in heart rate
diseases, strokes, gallstones, kidney stones, arthritis
symptoms, some types of cancer, etc. For example, when comparing
countries with different levels of meat consumption there
is a direct relationship between the volume of meat consumption
in the country and the incidence of digestive cancers (stomach,
intestine, rectal, etc.).
Fat is a must, and preferably in your diet, but
they should be mostly healthy fats and in moderation.
Manufactured / synthetic "fat-free" products with a lot of added
sugar is not the answer. Both are made / synthetic
"Low carb" foods with artificial sweeteners or added fat. From
way, the use of artificial sweeteners has never shown
to facilitate weight loss, and they can create health problems.
According to Dr. Keith-Thomas Ayob Albert Einstein
Picture of Medicine in New York: “In my experience,
if you don't want to throw away decades of research,
you cannot ignore that diets are chronically highly saturated
fats are associated with heart disease ", Dr. Ayoob is also
spokesman for the American Dietetic Association
and says that high-protein, low-carb diets are an attempt
with a quick elimination, not a long-term lifestyle change.
10. As someone recently told me, “he should work - people
lose weight. "People who really lose fat on
low-carb high protein diets do this because they
eating less calories is what it is. There
not magic - the same can be done on a healthy diet.
11. Fiber lacks low carbohydrate diets. Every factory
food has some fiber. All animal products do not have fiber.
lack of fiber increases the risk of developing digestive system cancer
(since the transit time is lengthened) and cardiovascular
(due to the effect of fibers on fat and cholesterol). it
also puts you at a higher risk of constipation and other intestines
frustration.
12. Low carb diets do not have enough of many.
nutrients / phytonutrients / antioxidants found in fruits,
vegetables, legumes and whole grains necessary for health
and help prevent cancer and heart disease. In fact,
you need these nutrients even more when you consume
too much fat, as is often the case with a low-carb, low-carb diet.
13. Amerkans already consume more than twice
essential protein. Add to this high protein diet and you
have too much protein intake. By the way, most people
do not understand that all fruits, all vegetables, all whole grains,
and all legumes also contain protein. Products for animals contain
more protein, but it may not be very good.
Excess dietary protein puts you at a higher risk for many
problems: gout (painful joints from high purine foods that
usually foods high in protein), kidney disease, kidney stones,
osteoporosis (excess dietary protein causes calcium ligation
from the bones). By the way, countries with lower healthy
protein intake also reduces
osteoporosis.
14. Low-carb high-protein carburetors cause unhealthy
a physiological condition called ketosis, a type of metabolic acidosis.
You may have heard this phrase: "Burning fat in a flame
carbohydrate ". Excess acetyl-coA can not get into Krebs
The cycle (you remember the old Krebs cycle) due to failure
CPD In other words, for fat to burn efficiently and without
production of excess toxic ketones, enough carbohydrates
must be available. Ketosis can lead to many health problems.
and can be very serious about it.
15. Bad breathing. Often referred to as keto breath or acetone.
breathing "caused by the formation of acetons in the state
ketosis
So why low-carb, high protein? I believe that there is
some reasons.
A. Weight loss (mainly muscle and muscle fluid) often
quickly in the first few weeks. It makes people think
they quickly lose fat.
B. It gives you “permission” to eat “bad foods”: bacon,
eggs, hamburgers, steak, cheese, etc., and a lot of fat.
C. Many believe that this is the new “magic” they were looking for.
although it was in different forms because
1960 & # 39; s.
The good news is that there is a very healthy way to lose
weight, feel vigorous and greatly increase your chances
from its termination. But this is another article.
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Review 74:49, 1994
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Physiology. Oxford University Press, 2000
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Saunders Company, 2000.
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Journal of Sports Medicine 24: S14, 1996
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Lea and Febiger, 1981.
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Publishers, 1983.
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Karger, 1997
copyright 2007 by Greg Landry, MS
