Why Is A Low Carb Diet Good for You?

Why Is A Low Carb Diet Good for You?


Well saturated fat story has been very prevalent in the media lately
because it’s really been the cornerstone of our dietary guidelines in the sense
that we’ve advocated for lowering saturated fat and been telling people
for almost four decades now to reduce the saturated fat in their diet with the
intention to reduce risk for obesity and diabetes and heart disease. However
recent evidence has clearly indicated that there is no association between
dietary saturated fat and risk for heart disease or diabetes and so we’re
rethinking this whole paradigm around saturated fat and we’ve done some of the
seminal work in our laboratory that has linked the effects of saturated fat to
the amount of carbohydrate in your diet. And what’s really important understand
is it’s not so much the dietary saturated fat that we need to be
concerned with, it’s whether or not you’re accumulating saturated fat in your body
and your membranes in your arteries because if you do, that is associated
with risk for heart disease, and it turns out dietary saturated fat has little to
do with how much saturated fat we store it’s actually the carbohydrate in our
diet that’s contributing to synthesis of saturated fat in the body as well as
storage in an accumulation of saturated fat. So if you over consumed carbs then
you put your body into a metabolic state where you’re more likely to store the
saturated fat so it’s really a story more about carbohydrates than it is
about saturated fat in the diet. Hunger is often a result of decreased energy
supply to the brain and the brain is a very energetically expensive organ. It
burns about 600 K cals per day just being a brain and that’s primarily comes
from glucose, or sugar, and if the brain has any interruption in that supply of
sugar to the brain it signals you to want to eat, in particular eat
carbohydrates and sugar, and so when people go on a low-calorie low-fat diet
they often don’t have enough carbohydrate coming in the diet to feed
their brain. And that’s why they that low-fat low-calorie diets tend to fail
long term despite even heroic amounts of willpower. An alternative approach is if
you restrict calories but also restrict carbohydrate. The brain can adapt to
using molecules called ketones which accumulate on a low-carbohydrate
low-calorie diet and in that case you can restrict calories but the brain is
actually well fed because ketones are circulating at a very stable and
sustainable level to feed the brain so for many people restricting calories is
better achieved by restricting carbohydrates rather than restricting
fat because it feeds the brain. The term I prefer to use is a well formulated
low-carbohydrate diet as opposed to in practice what amounts to a casual
approach to restricting carbohydrates and I mean by that is requires more than
just simply limiting potatoes and sugar in your diet and other starches. Actually
you need to understand how to manipulate the fat quality the protein level in the
diet as well as paying attention to minerals and vitamins in terms of
optimizing those nutrients as well. And so whole science behind how to go about
formulating a low-carbohydrate diet so that it optimizes health and most
important that it’s sustainable long-term. The main adaptation to a low-carbohydrate diet is
that your body switches from relying on carbohydrates for fuel you to using fat
for fuel and that has a lot of advantages associated with it- you sort
of relieved yourself from this dependency carbohydrate and instead
train your cells in your body to use your own body fat for fuel and also burn
fat that you’re eating, and this cellular switch to fat for fuel makes it easier
to lose weight, makes it easier to manage many chronic health conditions like pre
diabetes and diabetes and perhaps even heart disease and cancer as well but
fundamentally thats whats happening yourselves or switching their fuel
source over from carbs to fat. Forty years we’ve been telling athletes
that you need to consume high carbohydrate diets and carbohydrate load
before events in order to optimize performance and interesting they were
rethinking that entire paradigm now too because of a wide range of athletes are
switching from high carbohydrate diet essentially abandoning the carbohydrate
loading approach and instead it adapting very low-carbohydrate high-fat
moderate protein diet and these athletes are not just finishing races, in many
cases they’re actually winning and in some cases setting course records so in
some ways we’re almost rewriting textbooks in terms of what we’re
learning about your metabolism and high-level athletes and what their
capabilities can be if they adapt to a low-carbohydrate diet. For individuals interested in adopting a
low-carbohydrate lifestyle, there there is wide variability between
people and how they respond to a low-carbohydrate diet and what level of
carbohydrate restriction would be appropriate for them but a good place to
start is to actually measure your ketone levels which is possible but at this
point in time with with a finger stick and using a typical glucometer that is
adapted to measuring ketones instead of glucose and so you have an immediate
resolved if you will in terms of how your body is responding to the current
level of carbohydrate you’re consuming on average for most people to be in a
state of ketosis requires consuming less than approximately 50 grams per day but
if you’re relatively healthy and exercising that number may be closer to
70 or 80 grams per day if you happen to be a type 2 diabetic or someone who’s
profoundly insulin resistance that number may be lower it thirty five or
even thirty grams per day so there’s no real way to know unless you actually
measure the result and that gives you some feedback in order to adjust your
carbohydrate intake so it turns out that type 2 diabetics who are the most carbohydrate
intolerant respond the most favorably to a low, well formulated ketogenic diet
and it doesn’t just prevent the disease, in many existing type 2 diabetics
you can put their disease into remission. I don’t like to use the term cure
because of that you may not have cured their insulin resistance but by
measuring any signs or symptoms of diabetes they would essentially not have
the disease so it’s a very very powerful tool for managing and even reversing
type 2 diabetes

19 thoughts on “Why Is A Low Carb Diet Good for You?

  1. There's a reason the latest "Atkins vindicating study" (see comment by Carlos) only looked at 16 people for 4 months. There's a reason why the Inuit have such a dismal history of atherosclerosis (arterial blockage). Research published in an article in the June 1987 National Geographic, titled “Sealed in Time: Ice Entombs an Eskimo Family for Five Centuries” showed autopsy results of two Eskimo women, one in her 20s and one in her 40s that were frozen five centuries ago. These Eskimo women “…suffered from atherosclerosis, or narrowing of the arteries caused by deposits of cholesterol and fat, probably the result of a heavy diet of whale and seal blubber …and they showed signs of severe osteoporosis, bone-mass deterioration.” That wasn't from carbs, it was saturated animal FAT.
    Real science, not crony research.

    There's a reason why the primarily meat-eating Masai tribes in Africa have such profound atherosclerosis that their arteries expand to get the blood past the plaque. A study titled “Atherosclerosis in the Masai” that was published in the American Journal of Epidemiology in 1972, and was carried out largely before sugar and flour played a part in the Masai diet, concluded that the Masai tribes who consume diets of meat and milk have a similar amount of atherosclerosis vascular disease as old American men, but at a much younger age.
    Real science, not crony research.

    Yes there's a reason why those "paleo" cultures have such early death rates, high heart disease rates, and high osteoporosis for the Inuit. Not only today when they have access to processed flour and sugar foods, but in the old days on their traditional diets.

    Sure, flour and sugar and processed junk are no good for us, we should avoid them, get rid of them, and only eat fruits, veggies, whole grains, beans, nuts and seeds. A vegan diet is all we need and B12 supplement is easy and is not only needed by vegans, after all, "food animals" are routinely supplemented with B12, not to mention the severe antibiotic abuse and all the rest of the abuse and waste…all bad.

    So when some tiny, bogus "study" comes out obviously backed by meat interests and hawked triumphantly by Atkins/paleo pushers, run, don't walk, to your nearest reality check.

  2. Atherosclerosis by itself is not responsible for illness. Does it cause disease? Mann et all thought not:
    Cardiovascular disease in the masai

    A field survey of 400 Masai men and additional women and children in Tanganyika indicates little or no clinical or chemical evidence for atherosclerosis. Despite a long continued diet of exclusively meat and milk the men have low levels of serum cholesterol and no evidence for arteriosclerotic heart disease. The reasons for this disagreement with the popular hypothesis relating animal fat intake to coronary disease are examined. The authors concede that some overriding protective mechanism such as freedom from emotional stress or abundance of physical exercise may be present. They favor the conclusion that diet fat is not responsible for coronary disease.

  3. @Vegance Ismine I think you need to reevaluate the literature yourself more carefully before you jump to premature conclusions.

    To address the inuit/eskimo claim, I think you need to read over this: http://freetheanimal.com/2014/10/damned-inuit-diet.html which outlines that the Inuit diet was not a ketogenic one – which can be attributed to their excessive protein consumption.

    Moreover, to address the Masai tribes concern, as you may or may not know, the Masai tribe have some of the best cardiovascular markers known to man, as Anthony Bourdain puts it, the "Masai enjoy cardio and physical strength and endurance that would qualify as Olympian any day of the week." But this is only a journalistic interpretation, one that I wouldn't trust either at first glance. So to redirect you back to the same literature you brought up, I think this will shed more light onto the topic and how interpretations (like yours) are misconstrued: http://wholehealthsource.blogspot.ca/2008/06/masai-and-atherosclerosis.html

    I only bring up these points to let everyone else know the facts, not to start some meaningless back-and-forth attacks. My wish is for everyone to become more informed about nutrition as a whole and that's it.

  4. It's weird isn't it….the low carb crowd…..why is it all the vegans seem to live longer…alot longer?  Anyone ever think about that?

  5. We have two different ways of vision: daytime vision and night time vision. In a strobo world we would probably go crazy.

    We also have to ways to metabolise food: when food is plenty (summer): carb burning vs when food is scarce (winter):fat burning. Maybe we should go hungry from time to time. Maybe in a way we are living in a kind of strobo food world now.

  6. I purchased a 45 day supply of Weight Loss Green Store Tea and today was 30 days that I have been taking these weight loss tea and so far I've lost 15 lbs. and 2 inches in my waist. Very happy with this special product.

  7. Are we forgetting that ketones are actually toxic for the brain and that some cells are designed to eat glucose? Also, the lack of carbs means that you can end up consuming your own muscles or not being able to build muscle because of insufficient insulin secretion

  8. I want to stress this doesn't mean meat for every meal, it means fat. Moderate protein is key. This is not Atkins. This can be done vegan if one so chooses… I recommend don't look at this diet as sweet I can eat like shit. It still requires good whole foods.

  9. The original Bodybuilding diet was based on fat and protein and very little carbs to keep bodyfat low. This is a lifestyle and has worked well over the years. No real science behind it and not needed. Take a look at Ricscorner.com and you'll see

  10. This work was supported by the Dairy Research Institute, the National Cattlemen’s Beef Association and the Egg Nutrition Center.

    Nope, best to go vegan.

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