Some say it's the best food and that each low carb food.
Others believe it is a scheme of "fashion" is untenable and dangerous.
This article lists nine common myths about diets low in carbohydrates.
1. Low Carb is a fad diet
The term "fad diet" has somehow lost its meaning.
Earlier it used to be used to block , the weight loss diet [2] , which has a short-term popularity.
But today, basically just an insult that people for the plans that will not agree.
Even today, many people still [3] need low "fad" diet of carbohydrates.
That makes no sense, because the low-carb has proved effective in more than 20 scientific studies [4] .
It was also popular for decades. In fact, Atkins first book in 1972 was published, five years before the first series of low-fat dietary guidelines in America.
View of the first low-carb book [5] It was published in 1863 and was popular at the time.
If something has been around for so long, and been with the support of science, rejecting as "fashion" is a dishonest attempt to evade the discussion.
Conclusion: The low-carb diet has been around for decades and is supported by more than 20 high-quality studies in humans. Call "fad diet" is wrong.
2. Low carb are difficult to glue
It is often said that low carb diets are not sustainable because they restrict food groups.
This is claimed to cause the feelings of deprivation, which the people abandon the diet and gain weight.
This makes sense, but the truth is that all diets restrict something. Some restrict food groups or macronutrients, others restrict calories [6] .
The great thing about low carb is, lead to a decrease in appetite, so that people eat until full and still lose weight ( 1 , 2 ).
Compare that to a low calorie diet, you will not really allowed to eat until you are fully satisfied, and be hungry all the time.
Constantly hungry and never allowed to eat until satisfied ... now what really unbearable for most people.
That is not to support the data that low carbohydrate diets are more difficult to manage than other diets.
I checked 19 studies [7] , which concentrates as many people did at the end of the studies comparing low-carb and low-fat diet.
Although the results have been mixed, in the groups with low-carb actually made more people at the end of the trials, on average.
The average low-carbohydrate diets was 79.51% compared to 77.72% in the low-fat group.
Not a big difference, but clearly that low-carb diets are at least not more difficult to maintain than comparable systems.
Conclusion: The data do not support the idea that low-carb diets are difficult to maintain. In any case, they have compared a better grip of the low-fat diet usually.
3. Most of the weight loss comes from water weight
The body stores large amounts of carbohydrates [8] in the muscles and in the liver.
This is known a form of storage of glucose as glycogen. It is used to provide the body with glucose between.
The energy stored in the liver and muscles glycogen tends to force some water with you.
If we cut carbohydrates, glycogen down and lose a significant amount of water weight.
In addition, low carbohydrate diets lead to a drastic reduction in insulin levels. If insulin decreases, the kidneys shed excess sodium [9] and the water in the body ( 3 , 4 ).
For these reasons, nutrition low in carbohydrates leads to a substantial reduction and almost instant water weight.
This is often used as an argument against diets low in carbohydrates, and says that the only reason your benefit to weight loss is the reduction of water weight.
However, this is wrong. Poor diet to reduce carbohydrate water weight, but studies show that even in a greater reduction in body fat - especially liver and abdominal area where the harmful abdominal fat [10] is ( 5 , 6 ).
A long six-week study, diet low in carbohydrates showed that participants lost 7.5 pounds (3,4 kg) fat, but at 2.4 pounds (1.1 kilograms) of muscle ( 7 ).
In addition, weight loss of water is a good thing. It makes no sense to use it as an argument against diets low in carbohydrates. Who is about 5-10 (or more) pounds take excess water should not?
Conclusion: The people who go on low-carb lose a lot of excess water from the body. But they have a lot to lose fat in the body, especially the liver and abdominal area.
4. Low-Carb are bad for the heart
The low-carb diets are rich in cholesterol and fat usually to be especially saturated fat [11] .
For this reason, claim that many people should raise cholesterol levels and increase the risk of heart disease.
However, recent studies have shown that no saturated fat or cholesterol diet have a significant influence on the risk of heart disease ( 8 , 9 , 10 , 11 ).
Contrary to what is often claimed to improve carbohydrate diets many of the major risk factors for heart disease ( 12 ):
- Triglycerides are down ( 13 , 14 ).
- HDL ("good") cholesterol (increases 15 , 16 ).
- Blood pressure tends to (drop 17 , 18 ).
- Insulin resistance decreases, which leads to a reduction of the blood sugar and insulin levels ( 19 , 20 ).
- The inflammation can lead to a low carbohydrate diet (reduced 21 ).
LDL cholesterol levels did not increase on average. The particles also cause small, dense (bad cholesterol) change up, a model that (is linked to a lower risk of heart disease tend 22 , 23 ).
That is, most studies are average. There are some people, [12] , where a significant increase in LDL in a diet low in carbohydrates are.
These people should take action to get their low levels [13] .
Conclusion: There is no evidence that cholesterol and saturated fats cause of evil, and studies of low-carbohydrate diets show that several risk factors for heart disease to improve.
5. Low-carb works only because people eat fewer calories
Many people claim that the only reason people lose weight on reduced calorie intake of carbohydrates.
That's true, but do not tell the whole story.
The biggest benefit of weight loss diet is low in carbohydrates that happens automatically.
People feel satisfied so they eat less at the end, without counting calories or portion control.
This appetite reducing effect is so strong that studies comparing low-carb and low-fat diet should actively restrict calories in the fat to comparable results.
Even if low-fat groups restricted calorie, low-carb groups usually end up losing even more weight ... sometimes 2-3 times ( 24 , 25 )!
In addition, people sometimes do not know that low carb diets are not just to lose weight. They are also very effective against certain health problems, such as the metabolic syndrome, type 2 diabetes and epilepsy ( 26 , 27 , 28 ).
In these cases, the health benefits on reducing calorie intake.
This means that low carbohydrate diets may have a small metabolic advantage. They tend to be high in protein [14] , the metabolism (stimulated 29 , 30 ).
Conclusion: It is true that low-carb diets result in a reduction in caloric intake. However, the fact that it happens unconsciously is a great advantage. Diets low in carbohydrates are also health benefits of metabolism that go far beyond calories.
6. Low-carb foods plant protection to reduce consumption
A diet that is low in carbohydrates without carbohydrates.
It is a myth that reducing carbohydrates means that you eat less food of plant origin.
You can actually eat a lot of vegetables, fruits, nuts and seeds, not to exceed 50 grams of carbohydrates per day.
Also eat 100-150 grams of carbohydrates per day is still considered low in carbohydrates. This provides room for multiple pieces of fruit [15] per day, and perhaps even small amounts of healthy starches such as potato [16] and oats [17] .
Personally, I never eat as many vegetables as food low carb. This meets the requirements of my body of vitamin C, potassium, fiber [18] and other essential nutrients found in large quantities in plants.
Almost all books about low-carb recommends that people eat a lot of healthy, especially vegetables plant foods.
Conclusion: It is possible to take in large amounts of plant foods low in carbohydrates even at very low carbohydrate intake ,. Vegetables, fruits, nuts and seeds are examples of healthy plant foods that are low in carbohydrates.
7. "ketosis" is a dangerous metabolic state
There is much confusion about ketosis [19] .
If we eat less carbohydrates (such as less than 50 grams per day), the insulin levels and below a large amount of fat is released from the fat cells.
When the liver with fatty acids, they flooded in substances which will begin to transform ketones [20] , or ketones.
They are molecules or carbohydrates when crossing not eat able to cross the blood-brain barrier, the power supply to the brain during starvation.
However, many people seem to "ketosis" and confuse "ketoacidosis".
The latter is a dangerous metabolic state that occurs mainly in uncontrolled diabetes type 1. This is the bloodstream is with enormous amounts of ketones, flooded to make enough blood acidic.
Keto-acidosis is a serious matter, and can be downright deadly.
However, it has caused to the ketosis by a low-carb diet, a healthy metabolic state no relation.
For example, it has been found that therapeutic effects on epilepsy and is studied for the treatment of cancer [21] and against brain diseases such as Alzheimer's disease ( 27 , 28 , 29 ).
Ketoacidosis is terrible, but ketosis is a good thing. The two are not equal.
Conclusion: A very low carbohydrate diet leads to a metabolic state called ketosis advantageous. These are not the same as ketoacidosis, which is dangerous, but occurs in uncontrolled diabetes.
8. The brain requires glucose (carbohydrates) function
Many people mistakenly believe that the brain can not function without carbohydrates in the diet.
It states that carbohydrates needed the preferred fuel for the brain, and about 130 grams of carbohydrates per day.
That's partially correct. Some brain cells can not use fuel except glucose (carbohydrates).
However, other parts of the brain are able to actually be able to ketones as fuel.
When carbohydrates are small enough to induce ketosis, a large part of the brain is not to use glucose and start using ketones in place.
That, even with a large amount of ketones in the blood, a certain part of the brain still needs glucose.
Here, a pathway called is gluconeogenesis [22] important. If no carbohydrates to eat, the body can produce (especially liver) glucose and protein products of fat metabolism.
Due to ketosis and gluconeogenesis, you really do not need to eat one gram of carbohydrates - not least in order to feed the brain [23] .
After the initial adjustment phase is over, to reach a lot of people to have a better functioning of the brain on a low carb diet.
Conclusions: In a low-carb diet, the part of the brain, ketones for fuel. The body can then produce little glucose still needed for other parts of the brain.
9. Low-Carb destroy your physical performance
Most athletes have a diet that is rich in carbohydrates believe, and many people know that carbohydrates are important for the physical performance.
It is true that reducing carbohydrates leads to yields in the beginning cut.
However, this is usually only temporary. It may take some time for the body to adapt instead of carbohydrates to burn fat.
Many studies have shown that low-carb diets are really good for, especially aerobic exercise, physical fitness, and whenever people a few weeks to get to the food (adjust to 30 , 31 , 32 , 33 ).
There are also studies [24] show that low-carb diets have positive effects on muscle mass and strength ( 34 , 35 ).
Conclusion: The low-carb diets are not harmful to the physical performance for most people. However, it may take a few weeks for the body to adapt.
Top news
At the end of the day, the low-carb diets have powerful health benefits [25] . They are very effective for people with obesity, metabolic syndrome and type 2 diabetes.
In other words, even if the low-carb diets can be beneficial, they are not the answer for everyone. Different strokes for different folks.
References
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ diets (authoritynutrition.com)
- ^ yet (authoritynutrition.com)
- ^ more than 20 scientific studies (authoritynutrition.com)
- ^ first low-carb book (www.amazon.com)
- ^ calories (authoritynutrition.com)
- ^ reviewed 19 studies (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ sodium (authoritynutrition.com)
- ^ harmful belly fat (authoritynutrition.com)
- ^ saturated fatty acids (authoritynutrition.com)
- ^ persons (www.docsopinion.com)
- ^ get their minimum (authoritynutrition.com)
- ^ rich in protein (authoritynutrition.com)
- ^ several pieces of fruit (authoritynutrition.com)
- ^ potatoes (authoritynutrition.com)
- ^ oats (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ ketosis (eatingacademy.com)
- ^ ketones (en.wikipedia.org)
- ^ cancer treatment (authoritynutrition.com)
- ^ gluconeogenesis (en.wikipedia.org)
- ^ supply to the brain (www.psychologytoday.com)
- ^ Studies (bayesianbodybuilding.com)
- ^ Health Benefits (authoritynutrition.com)
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