Low Carb Pyramid
Low Carb Food Pyramid

There are supporters of any diet program and critics as well. In addition, a lot of diet plans have advantages and disadvantages; this includes the low carbohydrate diet.

What Does a Low Carbohydrate Diet Entail?

In the first place, you will hear many things being referred to as ‘low carbohydrate.’ Among these, the Atkins diet is the most famous. The Nutrisystem weight loss program is among other programs that do not describe themselves as being low carb.

The South Beach diet might be placed in the ‘low carb’ group as their eating strategies either manage carb consumption or focus on ‘good’ carbs; this actually means that carbohydrates do not just provide fuel to the body, therefore giving energy, but are ones whose likelihood of ending up as deposits of fat in the body is minimal.

Low-carb diets or low carbohydrate diets are dietary programs which limit eating of carbohydrates, mainly for treating diabetes or obesity. Foods such as bread, pasta and sugar which have a high level of carbohydrates that are simple to digest are restricted or substituted with foods consisting of fats that are high in percentage and contain less protein.

Examples are poultry, meat, fish, eggs, shellfish, nuts, cheese and seeds, as well other foods whose carbohydrates content is low such as majority of the salad vegetables, for instance, kale, collards and spinach. However, other fruits and vegetables, particularly berries are frequently permissible.

The quantity of carbohydrates permitted is different depending on varied diets of low carbohydrate. Diets like these are at times ‘ketogenic.’ This means they adequately limit consumption of carbohydrate to cause ketosis. The Atkins’ induction stage is ketogenic.

‘Low-carbohydrate diet’ is a phrase which is normally used for diets which limit carbohydrates to a lower caloric consumption of 20%; however, it can also describe diets that just restrict or control carbohydrates to lower than the amount advised (this is normally lower than 45% of overall energy which carbohydrates provide).

Low-Carbohydrate diets are utilized to treat or avoid some chronic illnesses and conditions such as metabolic syndrome, heart illness, diabetes and high blood pressure.

Carbohydrates is a Requirement of the Body

Fueling the body is the main aim of carbohydrates. They give the energy required to survive the day. They provide fuel to athletes to succeed in marathons, basketball games, bicycle contests and all other kinds of athletic ventures.

But, ‘good’ as well as ‘bad’ carbs are available.

Two Kinds of Carbohydrates

There is no carb that is innately wicked or ‘bad; however, for the majority of us a lot of them are not ‘good.’ We are normally talking of things such as high sugar and flour foods that are refined, which are digested fast and can be changed into fat fast.

The reason is due to excess of carbohydrates.’ This glut gives an indication to the body to raise the insulin supply which then informs the body to keep the carbs as fat. Unfortunately, the bagel you have for breakfast or pack of chips you take with an oily burger are examples found in the ‘bad’ carb group.

Additionally, carbs are more predisposed to have a nutrient density which is more, calling for the body’s extra digestion and processing. Brown rice, sweet potatoes as well as whole grains lead to the slowing down of increase of blood sugar levels. This then prevents the ‘commands’ from insulin to retain the calories as fat.

Rather than this, they are slowly utilized as energy. Apart from this, these kinds of foods are subject to containing extra nutritional values in regard to vitamins, fiber, minerals and phytochemicals. It is said that there is a possibility that they are related to enhanced general health and longevity in addition to prevention of incapacitating conditions like heart illness as well as some cancers (at least on a temporary basis).

A lot of weight reduction programs and diet plans recommend the use of ‘good’ carbs; however, some low carb diets exist which require that all bad carbs should be kept away from.

Disadvantages of a Low Carbohydrate Diet

Maybe the most obvious disadvantage is that avoiding a whole group of foods places the dieter in danger of missing important nutrients like minerals, vitamins and phytochemicals which might have been available in those sources of food.

In addition, ‘good’ carbs are normally rich in fiber. This has been indicated as possessing its own individual importance to wellbeing. It goes without saying that limiting all carbs may deny the body of the fiber required to maintain health.

A Low Carbohydrate Diet’s Long Term Effects

One factor to keep in mind is that every person will respond to their diet depending on a series of elements. Upbringing, heredity, social class, way of life, religious inclination and ethnicity might impact on the way a person responds to dietary alterations or events.

A simple illustration is ice-cream in the fridge. This will have less impact on a person who works out often and is physically healthy, compared to an average member of our current society who is inactive, watching TV and eating potato chips.

A person who is physically healthy might consume a large bowl of ice cream without evident ill effects; however, his or her inactive neighbor might just be increasing the fat that has already piled up on their body.

According to traditional teaching, majority of low carbohydrate diets normally recommend huge amounts of fats and proteins and indicate that an increased risk of issues like kidney, heart illness or gout is going to be exposed to the dieter.

Due to this, low carb diets at times advise that they should just be utilized for a short period of time and that the dieter stops using them at times. To reduce weight, is it dangerous to consume a low carbohydrate diet? Or might it even be better than the recent advice on low fat diet?

A major new research adds to the discussion and already it has made important headlines. In the research, 148 individuals were directed to consume either a low fat diet for a single year or a low carb diet (below 40g of carbs each day).

The outcomes are the same as for the ones in earlier researches. Once more, the ones on a low carb diet shed a lot more weight, in this instance more by three times. The ones who consumed a low carbohydrate diet also shed extra fat mass.

People will be more upset due to the fact that the category of low carb also attained better levels of cholesterol compared to the ones in the category of low fat!

As is standard, they attained extra good HDL cholesterol, decreased triglycerides and an enhanced cholesterol profile (total/HDL). In addition the low carb category’s fat consumers got a risk analysis which was much lower for heart ailments according to the Framingham risk score of 10 years! Additionally, the low carb category attained reduced swelling in the body (calculated as CRP).

Lastly, no support is given to conspiracy theorists about ‘the meat industry’ being responsible for all researches which indicate that low-carb diets function best. The funding of this research was by American tax dollars (via the National Institutes of Health). None of the writers is connected financially to the industry.

Even prior to this research, the outcomes were almost undisputed; that a low carb diet offers a healthier weight as well as better health markers compared to the current advice on low fat.

Conclusion

A number of low carb diets are used today. Underneath are among the most famous ones. In upcoming articles I will talk about all of them.

  • Ketogenic Diets
  • Sugar Busters!
  • Paleo Diet or Neanderthal Evolutionary Diet
  • Zone Diet
  • Glycemic Index
  • High Fat Low Carb
  • Atkins

Originally posted 2015-08-31 15:53:57.

Ray Plumlee
Site Owner | | + posts

Retired USN "Mustang"(Enlisted to Officer) Officer. World traveler, been to 38 countries.
After retiring in 1994, I kept myself busy traveling as an online web programmer. Maybe you heard of me, Have Web Sites Will Travel? I then retired for a second time in 2010. Recently to keep busy I started a 3rd career, a career dedicated to me. My full time dedication is to my health and fitness. My job is to research everything to do with health and fitness (Yes, sexual health) and everything else related. I workout 6 times a week, closely monitor my diet and nutrition. I have started an online blog dedicated to the health and fitness of men over 60. So you can see I keep myself very busy.

Tagged on: diet    ketogenic    ketosis    Low-carb    Low-Carbohydrate    phytochemicals    weight loss

16 thoughts on “Low Carbohydrate Diet

  • 7 April 2016 at 11:30 PM
    Permalink

    Very useful information! I really enjoyed reading. Not tried low carb diet yet but looking forward to give it a try.

    Reply
  • 19 March 2016 at 1:04 PM
    Permalink

    Always informative to visit your website Ray. My low carb diet has been going well but I started dragging a while back. Followed the advice given here about food supplements and now I am feeling more normal and still shedding pounds. Keep up the good work.

    Reply
  • 5 March 2016 at 1:07 PM
    Permalink

    A great article. I was ordered to follow a low carb diet. Truth be told, I had no idea what food contained carbs and what didn’t. Basically, if I liked it then it had too many carbs. Been doing research to find some tasty meals and hit the jack pot on your site. Thanks Ray!!!

    Reply
  • 20 February 2016 at 6:57 PM
    Permalink

    I am here trying to confirm or debunk a statement a friend made. He said bananas should not be included in a low carb diet. I say they are OK. It seems to be a draw from what I have read. No matter, I just wanted to say your’s is a very informative health blog for senior men, The best I have come across actually.

    Reply
  • 17 February 2016 at 12:05 PM
    Permalink

    I arrived here because I was searching for information about low carb diets. I am more than impresses by the wealth of knowledge shared about going low card. Thanks!

    Reply
  • 16 February 2016 at 1:06 AM
    Permalink

    Great article, I never heard of any other low carb diet than the Atkins one. I will give it a shot, it seems to be getting more and more popular lately

    Reply
  • 11 February 2016 at 12:00 PM
    Permalink

    I have committed to a low carbohydrate diet. I have always been a sandwich and hamburger on the run eater, so this is proving a very hard commitment to keep. Even with the occasional cheat though, I can see the weight coming off and the muscle mass improvement… and I do not exercise more than walks and stair climbs my normal day entails. So much fantastic information on low carb diets here I will be a regular reader for sure.

    Reply
  • 8 February 2016 at 9:41 AM
    Permalink

    A good article. The pyramid photo is a bit confusing for me though. It includes bananas, which I do eat but have been told they are high in carbs. I am losing weight steadily so not too concerned, but I am wondering about bananas. Are they high in carbs or not? I eat a banana whenever I feel hungry and it will fill me up. So I am hoping I am not adding carbs when I really don’t have to.

    Reply
    • 2 March 2016 at 8:53 AM
      Permalink

      Yes, Banana’s are very high in carbs. So should be eaten very sparingly. Actually. this pyramid is more appropriate to a Paleo diet. Paleo is more tolerant of fruits but otherwise high fat and low carb.

      Ray

      Reply
  • 31 January 2016 at 11:18 AM
    Permalink

    Today I started a NO carb diet. Obviously everything has some carbs, but I am not eating food that is carb rich. Just stuffed myself with steak and eggs We’ll see what happens I guess. I mention this here because it is here I did my research. Thank you for providing such complete information.

    Reply
  • 29 January 2016 at 1:05 PM
    Permalink

    I have commenced a low carb diet. It will take some getting used to. I just went out for a bite, hamburger with home fries. Ate a few of the home fries and a couple of bites of the hamburger. Then I ate the rest of the meat and left the remains of the bun. Of course the waitress wanted to know if something was wrong with the bun. It was actually a really nice Kaiser bun I told her, then explained I did not want to east so many carbs. I got a weird look… one she probably gives the mentally challenged when they ask for something off. Ah well, I feel better about standing my ground.

    Reply
  • 27 January 2016 at 10:00 AM
    Permalink

    Thank you for taking the time to create and maintain such a wonderful resource for elderly men wanting to live healthy lives. I am researching something specific and I think I found the answer. I have been on a low carb diet for some time now and it is working, but I have been suffering from constipation. I assume this is because my diet is now lacking fiber. I will address this and see what happens.

    Reply
  • 26 January 2016 at 12:42 PM
    Permalink

    This post contradicts something someone recently told me, an Atkins Diet disciple. I ask myself, if fueling the body is the purpose of carbohydrates, how do diets that eliminate all or most carbohydrates not sicken of even kill off the people following them? Obviously I need to do some more research.

    Reply
    • 31 January 2016 at 1:36 PM
      Permalink

      A common misunderstanding. What is not generally known is that fat is our bodies primary source of fuel. If any carbs are needed the body can convert fat to sugar on it’s own exactly as it needs it. The “need” for carbs is an evolutionary recent event. In the millions of years of our evolution we were hunter gathers with sugar coming from a few berries and not year around. In the last 10,000 years man began growing grains and sugars Today with the USDA’s negligent support of the agricultural industry and the emphasis on processed foods we now find our society becoming an over weight even obese one. With this increase in average body fat an epidemic of Type 2 Diabetes is upon us.

      Ray

      Reply
      • 31 January 2016 at 3:21 PM
        Permalink

        Ray. Good information once again. Thanks. Again, this is a fantastic resource for us guys in out winter years wanting to remain healthy and fit.

        Reply
  • 26 January 2016 at 7:46 AM
    Permalink

    Wow! I decided to try a low carb diet. The only one I had ever heard of was the Atkins Diet, so I was researching the pros and cons and came upon this article. Good to know I have so many low card diet options. I am sure I will be able to find one I feel comfortable trying.

    Reply

Leave a Reply

WordPress SEO fine-tune by Meta SEO Pack from Poradnik Webmastera