Why Quality of Carbs Matters on the Low-Carb Diet

 

Dr. Rangan Chatterjee ‘Low Carb, Slow Carb and the Microbiome’

Video taken from the channel: Low Carb Down Under


 

Erynn Kay ‘Is Low Carb Enough? A Look at Food Quality and Ancestral Principles’

Video taken from the channel: Low Carb Down Under


 

Stanford’s Christopher Gardner Tackles the Low-Carb vs. Low-Fat Question

Video taken from the channel: Stanford


 

New study falsely claims low-carb and low-fat doesn’t matter

Video taken from the channel: Diet Doctor


 

Should You STOP Eating Carbs For Fat Loss?

Video taken from the channel: Shredded Sports Science


Depending on what type of low-carb diet you’re on (e.g., Atkins, South Beach, keto), you’ll have varying amounts of carbs available to you each day. In turn, that influences what sources you consume. For instance, beans are too carb-rich to fit on very low-carb diets, like keto, while non-starchy veggies will likely be a better fit. If a more balanced low-carb diet is just as life-sustaining as a diet containing more carbs, then perhaps it isn’t carbohydrates at all that determine the healthfulness of a diet. Low-carbohydrate diets restrict carbohydrate consumption relative to the average diet.

Foods high in carbohydrates (e.g., sugar, bread, pasta) are limited, and replaced with foods containing a higher percentage of fat and protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds), as well as low carbohydrate foods (e.g. spinach, kale, chard, collards, and other. Why Quality Of Carbs Matters On A Low 7 julio, 2020 / 0 Comentarios / en Keto Diet / por admina Essentially, this model is based on the fact that carbohydrate intake stimulates the production of insulin, which is a hormone that’s responsible for storing energy in cells. The Truth About Low Carb Diets and Cutting Carbs To Lose Weight; Dr. Michael Eades ‘A New Hypothesis of Obesity’ What Starch Does To Our Gut Bacteria l The Truth About Carbs l Spark; Carbohydrates Are key For Longevity | Here’s Why.

Some experts—and lots of people on Twitter—believe carbs and insulin make you gain weight. But, they say, the fix is simple: If you eat a low-carb diet, you’ll keep insulin levels low—and lose weight rapidly instead. All without ever having to worry about calories. Top 15 Reasons You’re Not Losing Weight on a Low-Carb Diet. List of the Best Low-Carb Fruits and Vegetables.

Read this next. 6 Reasons Why a Calorie Is Not a Calorie. Written by Kris Gunnars, BSc. The main purpose of carbohydrates in the diet is to provide energy.

Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored. Carbs can add up from nuts, cheese, sour cream, avocado, and even vegetables.

Consuming carbohydrates, even from low carb foods, above your personal tolerance can contribute to your weight loss plateau. Take a closer look at just how many carbs are in all of your foods. Hidden carbs, especially when dining out.

And compared with the baseline diet, the low-carb diet did not cause subjects to experience an increase in fat loss. To be more specific, it took the full 28 days on the low-carb diet.

List of related literature:

Because of their vitamin, mineral, and fiber content, it is recommended that the bulk of the carbohydrate content in the diet be in the complex form rather than as simple sugars that contain few nutrients.

“Porth's Pathophysiology: Concepts of Altered Health States” by Sheila Grossman
from Porth’s Pathophysiology: Concepts of Altered Health States
by Sheila Grossman
Wolters Kluwer Health, 2013

Because of the common tendency for a high protein intake as part of a low-carbohydrate diet, the excess protein may potentially increase gluconeogenesis, thus thwarting the benefit of low carb by increasing available metabolic glucose.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

The reason why so many low-carb dieters lose weight fast is because the lack of carbohydrates causes them to lose glycogen stores from their muscles, and with this loss of glycogen comes a loss of a lot of water; as soon as they reinstate the carbs, the glycogen comes back to the muscles and attracts the water.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

Because of their simplicity, it doesn’t take much effort at all for your body to process simple carbs and digest them, which can be either a good or a bad thing, depending on when you eat them.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Because some people, for a variety of reasons, find that they do best at 25 to 50 grams of Net Carbs in either the weight loss or weight maintenance phases.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

Why Low-Carbohydrate Diets Promote Weight Loss The rationale behind consuming a low-carbohydrate diet for weight loss is that foods high in carbohydrate stimulate the release of insulin, which is a hormone that promotes energy storage.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Because all carbohydrate loading is done in one day, there is little margin for error.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Good carbohydrates are for the most part “complex” carbs, such as grains, fruits, and veggies, which are packed with fiber and water, which slow down digestion.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

It’s not restricting carbs that helps you lose weight, it’s getting your body into ketosis.

“Expert Secrets: The Underground Playbook for Creating a Mass Movement of People Who Will Pay for Your Advice” by Russell Brunson, Robert Kiyosaki
from Expert Secrets: The Underground Playbook for Creating a Mass Movement of People Who Will Pay for Your Advice
by Russell Brunson, Robert Kiyosaki
Morgan James Publishing, 2017

For numerous reasons, many simple carbs actually absorb at a much slower rate than many complex carbs.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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7 comments

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  • Thank You for this one. I have mentioned many times to friends and family about the bad nutrition science we have and how “low carb” studies are not low carb. Having you do a video on it drives the point home and maybe people will start to get it. Thank You so much!

  • The loss of nutrients from milk, through pasteurization don’t outweigh risk reduction that is gained by not consuming raw milk. Vitamin deficiency is not the cause of the major dietary related disease. The Modern Paleo advocates who Make generalizations about the diet and health outcomes of various peoples in different parts of the world over a period of a million or so years is not credible scholarship and is not adding meaningful scientific data to the field of nutritional science.

  • An individuals personal calorie intake affects the percentages of carbs, fats and protein. 100 grams of carbs for me would be over 30% for me. Most studies are based on average heights and weights, people like myself are well below or above those averages.

  • I’m eating a Wendy’s double combo for lunch today. At the end of the day, I’ll still be 800 calories under budget and hit my macros. Cheers

  • Great lecture. However, I think it is important to note that a large portion of the population have altered microbiome due to c-section, antibiotic usage etc. Adding fibre to an already dysbiotic gut can aggravate the immune system, particularly when SIBO is involved.

  • Thanks for these videos James. Could you clarify something for me if you have time? It is clear that the quality of nutrients one consumes impacts health, but does the macronutrient balance actually affect weight loss itself, beyond calories in vs calories out? You explained that insulin blocks the break down of fat, but I am not clear if it is your contention that, therefore, eating foods that keep insulin levels lower will actually lead to more fat loss than eating the same number of calories in a form that causes higher insulin levels. Thanks!

  • The content of information is fantastic. I found the interruptions of some of the sounds a bit distracting….

    Thanks for your hard work.