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Thread: Low Carb Dieting

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    Veteran Member heidi's Avatar
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    Default Low Carb Dieting

    this is something that i was never liked, but i'm jumping on the bandwagon to loose the last few vanity pounds, so i can look my best, and finally take the plunge and dance nude. has anyone else had any success with this kind of diet? i have been doing it for about 5 days now and have been using ketosticks for inspiration (they have been dark purple! Yay! ) if anyone can give me any advice or stories, i'd apreciate it. thanks

    xoxo
    heidi
    ....i did not design this game...i did not name the stakes...i just happen to like apples...and i am not afraid of snakes... -Ani Difranco

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    God/dess Silverback's Avatar
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    Default Re:Low Carb Dieting

    I don't know if this is the perspective that you're looking for, but be careful.

    Top 15 Reasons to Avoid Low
    Carb, High Protein Diets

    copyright 2004 by Greg Landry, M.S.

    Low carb (carbohydrate), high protein diets are the latest dieting craze. However, before you jump on the band wagon, you may want to consider a few things:

    1. Low carb (ketogenic) diets deplete the healthy glycogen (the storage form of glucose) stores in your muscles and liver. When you deplete glycogen stores, you also dehydrate, often causing the scale to drop significantly in the first few weeks of the diet. This is usually interpreted as fat loss when it’s actually mostly from dehydration and muscle loss. By the way, this is one of the reasons that low carb diets are so popular at the moment - there is a quick initial, but deceptive drop in scale weight.

    Glycogenesis (formation of glycogen) occurs in the liver and muscles when adequate quantities of carbohydrates are consumed - very little of this happens on a low carb diet. Glycogenolysis (breakdown of glycogen) occurs when glycogen is broken down to form glucose for use as fuel.

    2. Depletion of muscle glycogen causes you to fatigue easily, and makes exercise and movement uncomfortable. Research indicates that muscle fatigue increases in almost direct proportion to the rate of depletion of muscle glycogen. Bottom line is that you don't feel energetic and you exercise and move less (often without realizing it) which is not good for caloric expenditure and basal metabolic rate (metabolism).

    3. Depletion of muscle glycogen leads to muscle atrophy (loss of muscle). This happens because muscle glycogen (broken down to glucose) is the fuel of choice for the muscle during movement. There is always a fuel mix, but without muscle glycogen, the muscle fibers that contract, even at rest to maintain muscle tone, contract less when glycogen is not immediately available in the muscle. The result is loss of muscle and the inability to maintain adequate muscle tone.

    Also, in the absence of adequate carbohydrate for fuel, the body initially uses protein (muscle) and fat. the initial phase of muscle depletion is rapid, caused by the use of easily accessed muscle protein for direct metabolism or for conversion to glucose (gluconeogenesis) for fuel. Eating excess protein does not prevent this because there is a caloric deficit.

    Also, when insulin levels are chronically too low as they may be in very low carb diets, catabolism (breakdown) of muscle protein increases, and protein synthesis stops.

    4. Loss of muscle causes a decrease in your basal metabolic rate (metabolism). Metabolism happens in the muscle. Less muscle and muscle tone means a slower metabolism which means fewer calories burned 24 hours-a-day.

    5. Your muscles and skin lack tone and are saggy. Saggy muscles don't look good, cause saggy skin, and cause you to lose a healthy, vibrant look (even if you’ve also lost fat).

    6. Some proponents of low carb diets recommend avoiding carbohydrates such as bread, pasta, potatoes, carrots, etc. because they are high on the glycemic index - causing a sharp rise in insulin. Certain carbohydrates have always been, and will always be the bad guys: candy, cookies, baked goods with added sugar, sugared drinks, processed / refined white breads, pastas, and rice, and any foods with added sugar. These are not good for health or weight loss.

    However, carbohydrates such as fruits, vegetables, legumes, whole grain breads and pastas, and brown rice are good for health and weight loss. Just like with proteins and fats, these carbohydrates should be eaten in moderation. Large volumes of any proteins, fats or carbohydrates are not conducive to weight loss and health.

    The effect of high glycemic foods is often exaggerated. It's does matter, but to a smaller degree than is often portrayed. Also, the total glycemic effect of foods is influenced by the quantity of that food that you eat at a sitting. Smaller meals have a lower overall glycemic effect. Also, we usually eat several types of food at the same time, thereby reducing the average glycemic index of the meal, if higher glycemic foods are eaten.

    Also, glycemic index values can be misleading because they are based on a standard 50 grams of carbohydrate consumed. It wouldn't take much of a candy bar to get that, but it would take four cups of carrots to reach 50 grams of carbohydrate.. Do you usually eat four cups of carrots at a meal?

    Regular exercisers and active people also are less effected by higher glycemic foods because much of the carbohydrate comsumed is immediately used to replenish glycogen stores in the liver and muscle. By the way, if you're interested in lowering insulin levels, there is a great way to do that - exercise and activity.

    7. Much of the weight loss on a low carb, high protein diet, especially in the first few weeks, is actually because of dehydration and muscle loss.

    8. The percentage of people that re-gain the weight they've lost with most methods of weight loss is high, but it's even higher with low carb, high protein diets. This is primarily due to three factors:

    A. You have lost muscle. With that comes a slower metabolism which means fewer calories are burned 24 hours-a-day. A loss of muscle during the process of losing weight is almost a guarantee for re-gaining the lost weight, and more.

    B. You re-gain the healthy fluid lost because of glycogen depletion.

    C. It's difficult to maintain that type of diet long-term.

    D. You have not made a change to a long-term healthy lifestyle.

    9. Eating too much fat is just not healthy. I know you've heard of people whose blood levels of cholesterol and triglycerides have decreased while on a low carb, high protein diet. This often happens with weight loss, but it doesn't continue when you're on a diet high in fat.

    There are literally reams of research over decades that clearly indicates that an increase in consumption of animal products and/or saturated fat leads to increased incidence of heart disease, strokes, gall stones, kidney stones, arthritic symptoms, certain cancers, etc. For example, In comparing countries with varying levels of meat consumption, there is a direct relationship between the volume of meat consumption in a country and the incidence of digestive cancers (stomach, intestines, rectal, etc.).

    Fat is certainly necessary, and desirable in your diet, but they should be mostly healthy fats and in moderation. Manufactured / synthetic “low fat� foods with lots of added sugar are not the answer. Neither are Manufactured / synthetic “low carb� foods with artificial sweeteners or added fat. By the way, use of artificial sweeteners has never been shown to aid in weight loss and they may pose health problems.

    According to Dr. Keith-Thomas Ayoob of Albert Einstein College of Medicine in New York, "In my experience, unless you're willing to throw out decades of research, you cannot ignore that diets chronically high in saturated fats are linked to heart disease," Dr. Ayoob is also a spokesman for the American Dietetic Association and says that low carb, high protein diets are an attempt at a quick fix and not a long-term lifestyle change.

    10. As someone recently told me, "it must work - people are losing weight". People that are truly losing fat on low carb, high protein diets, are doing so because they are eating fewer calories - that's the bottom line - it's simple physics and physiology. There is no magic - the same can be done on a healthy diet.

    11. Low carb diets are lacking in fiber. Every plant-based food has some fiber. All animal products have no fiber. A lack of fiber increases your risk for cancers of the digestive track (because transit time is lengthened) and cardiovascular disease (because of fibers effect on fat and cholesterol). It also puts you at a higher risk for constipation and other bowel disorders.

    12. Low carb diets lack sufficient quantities of the the many nutrients / phytonutrients / antioxidants found in fruits, vegetables, legumes, and whole grains, necessary for health and aiding in prevention of cancer and heart disease. In fact, you need these nutrients even more so when you're consuming too much fat as is often the case on a low carb high protein diet.

    13. Amercans already consume more than twice the amount of protein needed. Add to that a high protein diet and you have far too much protein consumption. By the way, most people don't realize that all fruits, all vegetables, all whole grains, and all legumes also contain protein. Animal products contain larger quantities of protein, but that may not be a good thing.

    Excess dietary protein puts you at a higher risk for many health problems: gout (painful joints from high purine foods which are usually high protein foods), kidney disease, kidney stones, osteoporosis (excess dietary protein causes leeching of calcium from the bones). By the way, countries with lower, healthier intakes of protein also have a decreased incidence of osteoporosis.

    14. Low carb, high protein diets cause an unhealthy physiological state called ketosis, a type of metabolic acidosis. You may have heard the phrase, “fat burns in the flame of carbohydrate�. Without adequate carbohydrate, excess acetyl CoA cannot enter the Krebs Cycle (you remember the old Krebs Cycle) due to insufficient OAA. In other words, for fat to burn efficiently and without production of excess toxic ketones, sufficient carbohydrate must be available. Ketosis can lead to many health problems and can be very serious at it’s extreme.

    15. Last but not least, bad breath. Often called "keto breath" or “acetone breath, it’s caused by production of acetones when you're in a state of ketosis.

    So why the low carb, high protein craze? I believe there are several reasons:

    A. Weight loss (mostly muscle and muscle fluid) is often rapid during the first few weeks. This causes people to think they’re losing fat rapidly.

    B. It gives you "permission" to eat the "bad foods": bacon, eggs, burgers, steak, cheese, etc., and lots of fat.

    C. Many see it as the new "magic" they've been looking for, although it's been around, in various forms, since the 1960's.

    The good news is that there is a very healthy way to lose weight, feel energetic, maintain muscle tone, and to greatly increase your chances of keeping it off. But that's another article.

    Get movin'!

    References

    Brooks, G, Fahey, T: Exercise Physiology – Human Bioenergetics and its Applications. John Wiley and Sons, 1984.

    Cheatham, B, Kahn, CR: Insulin Action and Insulin Signaling Network. Endocrine Review 16:117, 1995

    Fain, JN: Insulin Secretion and Action. Metabolism 33:672, 1984. Fitts, RH: Cellular Mechanisms of Muscle Fatigue. Physiological Review 74:49, 1994

    Griffin, James, Ojeda, Sergio: Textbook of Endocrine Physiology. Oxford University Press, 2000

    Guyton, A, Hall, J: Textbook of Medical Physiology. W.B. Saunders Company, 2000.

    Herzog, W: Muscle Function in Movement and Sports. American Journal of Sports Medicine 24:S14, 1996

    Hoffman, JF, Jamieson, JD: Handbook of Physiology: Cell Physiology. Bethesda: American Physiological Society, 1997

    Kimball, SR, Vary, TC, Jefferson, LS: Regulation of Protein Synthesis by Insulin. Annual Review Physiology 56:321, 1994.

    McArdle, William, Katch, Frank, Katch, Victor: Exercise Physiology – Energy, Nutrition, and Human Performance. Lea and Febiger, 1981.

    Mcdougall, MD, John: The Mcdougall Plan. New Century Publishers, 1983.

    Simopoulos, AP, Pavlou, KN: Nutrition and Fitness. Basel: Karger, 1997
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    Veteran Member heidi's Avatar
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    Default Re:Low Carb Dieting

    wow thanks silverback... something to think about...

    xoxo
    heidi
    ....i did not design this game...i did not name the stakes...i just happen to like apples...and i am not afraid of snakes... -Ani Difranco

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    Senior Member Natascha's Avatar
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    Default Re:Low Carb Dieting

    What are ketosticks?

    Are you doing something like the Atkins Diet?
    The South Beach diet sounds much better than the Atkins Plan. I think the Atkins unhealthy, but I was flipping through the health section at the bookstore today and I ended up bringing home a South Beach Diet Good Carbs/ Bad Carbs book. I think I might try it for a few weeks and see how I feel.

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    Senior Member Natascha's Avatar
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    Default Re:Low Carb Dieting

    Quote Originally Posted by Natascha link=board=5;threadid=11968;start=msg158041#msg158 041 date=1092779179
    What are ketosticks?

    Nevermind...I googled it! Purple is good!

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    Default Re:Low Carb Dieting

    If you want a diet that you will 100% lose weight, try eating JUST fruit for a week. You will likely lose 10 pounds as you will not be eating any salt(retains water) and you will be getting upwards of 100 grams of fiber a day which will move things along nicely. Besides fruit has, on average 6-9 percent protien, which is the same percentage as breast milk, so if it's enough protien for a growing baby, it's surely enough for us. I have gone up to 7 months at a time eating just fruit and it is extremely safe and healthy.

    So go buy some strawberries, watermelon, apples, canteloupes, honeydoo's, blueberries, mangoes, pineapples, bananas, oranges, grapefruits, tomatoes, cucumbers, avocados, ect. and have fun, get healthy, and lose that weight.

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    Default Re:Low Carb Dieting

    please remember to take a multi vitamin and mineral supplement while you are dropping carbs and amping on the protein.

    Another supplement is CLA (conjugated linoleic acid) you can read up its benefits for fat burning while maintaining muscle at the same time at : http://www.health-n-energy.com/cla.htm

    I too am dropping my carbs back (not eliminating but lowering intake)
    and Have lost 8 lbs, of course probably half that is water (a common first effect when reducing or eliminating carbs..)

    I have always had a low carb diet and its been my greatest combatant in weight control.
    I almost never eat bread of any kind. Or any product made with white flour, actually I avoid alot of flour regardless. Or white sugar, and again rarely sugar anyway if ever at all.

    No sweets, lots of crystal lite drink, vegatables (of the more fibrous variety) and lean lean cuts of meat, sunflower seeds are the treat of the century (and my addiction)

    Thats more of a lifestyle diet by my own preference as opposed to trying to do a diet that fits a catagory type of of someone elses making, just informed choices that reflect how I eat anyway by choice not sacrifice.

    I wish you luck; stay hydrated like I said lowering carbs makes you pee like mad REPLACE your fluids, (water loss) and keep us posted.

    Leigh

    LIVE LONG & PROSPER!
    Leigh Landon

    Never explain yourself to anyone, because the person who likes you doesn't need it and the person that dislikes you won't believe it.

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    Default Re:Low Carb Dieting

    Hmm...I recently got called fat several times in one week...so I'm starting a diet...i think i'm gonna try Ryan's suggestion..i like fruit *sigh* imma miss being a fat kid tho

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    Default Re:Low Carb Dieting

    What I find works for me is nutrition. Try and get a diet plan that is suited to you and your blood type as these are the most accurate in helping you loose weight and maintain your weight.

    This is the reason why no one diet works for everyone.... each person has a different blood type which requires different diet (nutrition).

    If my nutrition intake is adequate, I loose weight.

    Typically to keep my nutrition good I drink alot of V8 juice (hot n spicy flavour) and goji juice (two capfuls per day).... as the V8 juice helps with my vegetable intake and the goji juice helps with my nutrition overall (esp. fruit wise).

    Plus don't always listen to what the weight scales tell you... measure yourself. This way you can see if you are REALLY loosing weight.


    enter: E3167322D9 for your 10% discount

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    Veteran Member heidi's Avatar
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    Default Re:Low Carb Dieting

    i'm gonna try the fruit thing... thanks ryan. i love fruit... especially pineapple. in another thread you mentioned something about getting your colon cleaned out.. does that have any impact on weight loss... and where do you get it done? thanks

    xoxo
    heidi
    ....i did not design this game...i did not name the stakes...i just happen to like apples...and i am not afraid of snakes... -Ani Difranco

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    Default Re:Low Carb Dieting

    if you feel like starving to death try the south beach diet!!! you cant eat shit!!!

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    Default Re:Low Carb Dieting

    LOL - I went into one website that did an overview of that southbeach diet and strangely enough it echoed much of what I do ANYWAYS for my own preference in food choices, that was so weird.

    Lifestyle eating as oppsed to dieting we should really llok into that - you didnt gain the weight overnight you arent gonna lose it overnight - diets may effect a quick weight loss strategy but the second you go OFF said diet whatever one you choose you return to the diet that made you fat then you get fat again.

    You know what they say; easy come? Easy go.

    You have to completely modify whatever lifestyle diet you have and change it for life if you want to keep the weight OFF for life.

    It seems so simple but well I guess we all know it isnt.

    and it seems like such self sacrifice, but sometimes all it takes is the thought; hmmmmmm a second on the lips - forever on the hips when contemplating a plate of pasta.... a bag of chips, a snickers, mashed potatoes, whatever your demon may be.

    Lifestyle change, change your thinking about nutrition and become informed - its your best weapon - your body your mind - each one reflects on the other.

    This sounds so cruel but I cant help it when I see a really overweight person scarfing down a hotdog and a bag of durritos in a food court all I can think of is that a/ they arent too smart(informed) b/ self sabotage c/ lazy d/ all of the above

    go ahaead and bash me for that but I truly have those thoughts pass thru my head!

    Everyone has self control and the options available to everyone to control or manage their weight and or health -

    You either step up and rectify it - or you piss n moan about it.

    Not saying thats what we are doing here - NOT AT ALL, but all it takes is the information that is readily available everywhere and the conscious choice to make a change.
    LIVE LONG & PROSPER!
    Leigh Landon

    Never explain yourself to anyone, because the person who likes you doesn't need it and the person that dislikes you won't believe it.

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    Featured Member Muyaha's Avatar
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    Default Re:Low Carb Dieting

    I found this site that gives a good syponsis on any type of diet you can think of....

    http://www.chasefreedom.com/

    I may have many faults, but being wrong ain't one of them.

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    Veteran Member MisfitBunnie's Avatar
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    Default Re: Low Carb Dieting

    Good website muyaha. thanks for sharing.
    "And Bill, lamenting how you never see a positive drug story on the news..."Today, a young man on acid realised that all matter is merely energy condensed to a slow vibration and that we are all one consciousness experiencing itself subjectively. There's no such thing as death, life is only a dream, and you are the imagination of yourself. Here's Tom with the weather...!"- Bill Hicks, The Greatest Comedian Ever!

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    Default Re: Low Carb Dieting

    Atkins is not a bad diet if done right. People think that because he says our bodies can go into Ketosis that it means we must stay there. I dont think so. To lose weight FAST you CAN cut all carbs for a week to two weeks (depending on how fat and how much you wanna lose) but I never cut them all out. I just ate way less carbs and lost weight quickly. After that, you incorporate the carbs slowly. But since most people cant control their mouths they end up gaining it all back.
    As for me, I havent. I continued to eat healthy (even an occasional naughty food, like california pizza kitchen on friday)

    Its all about HOW many carbs you intake a day, not how long you can go without them.

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    Default Re: Low Carb Dieting

    Amen Lexi!

    I am going to try the fruit thing though....and smoothie's.

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    Default Re: Low Carb Dieting

    Great site Muyaha...Loosing wieght is always hard. Im tired of diet pills making me jittery and moody so these evaluations are great.
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
    -Kenpachi



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    Default Re: Low Carb Dieting

    I've been tempted to try Hydroxycut but I know that once I start taking them it will be hard to stop because I'll start gaining the weight back. Plus I heard it's like $50 a bottle! YIKES! That is the thing about diet pills, once you start taking them, it is hard to stop.
    "And Bill, lamenting how you never see a positive drug story on the news..."Today, a young man on acid realised that all matter is merely energy condensed to a slow vibration and that we are all one consciousness experiencing itself subjectively. There's no such thing as death, life is only a dream, and you are the imagination of yourself. Here's Tom with the weather...!"- Bill Hicks, The Greatest Comedian Ever!

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