HEALTH&FITNESSW ant to lose a few inches fast? Everyone will suggest you to try a high proteindiet.Low carb (carbohydrate), high protein diets are the latest dieting craze. However,before you bring home loads of chicken ,nuggets , kebabs and eggs , you may want toconsider a few things:1. Low carb (ketogenic) diets deplete and you exercise and move less (often without realizing it) which is not good forthe healthy glycogen (the storage form of caloric expenditure and basal metabolicglucose) stores in your muscles and liver. rate (metabolism).When you deplete glycogen stores, youalso dehydrate, often causing the scale to 3. Depletion of muscle glycogendrop significantly in the first week or two leads to muscle atrophy (loss of muscle).of the diet. This is usually interpreted as This happens because muscle glycogenfat loss when it’s actually mostly from (broken down to glucose) is the fuel ofdehydration and muscle loss. By the way, choice for the muscle during movement.this is one of the reasons that low carb There is always a fuel mix, but withoutdiets are so popular at the moment - there muscle glycogen, the muscle fibers thatis a quick initial, but deceptive contract, even at rest to main-drop in scale weight. tain muscle tone, Glycogenesis contract less when(formation of glycogen is notglycogen) immediatelyoccurs in the available in theliver and muscle. Deple-muscles when tion of muscleadequate quan- glycogen alsotities of carbohy- causes you todrates are exercise and moveconsumed - very little less than normal whichof this happens on a low leads to muscle loss and thecarb diet. inability to maintain adequate muscle Glycogenolysis (breakdown of glyco- tone.gen) occurs when glycogen is broken Also, in the absence of adequatedown to form glucose for use as fuel. carbohydrate for fuel, the body initially2. Depletion of muscle glycogen uses protein (muscle) and fat.The initial phase of muscle depletion is rapid,causes you to fatigue easily, and makes caused by the use of easily accessedexercise and movement uncomfortable. muscle protein for direct metabolism orResearch indicates that muscle fatigue for conversion to glucoseincreases in almost direct proportion to (gluconeogenesis) for fuel. Eating excessthe rate of depletion of muscle glycogen. protein does not prevent this becauseBottom line is that you dont feel energetic
HEALTH&FITNESSthere is a caloric deficit. health.When insulin levels are chronically too The effect of high glycemic foods islow as they may be in very low carb diets, often exaggerated. It does matter, but to acatabolism (breakdown) of muscle smaller degree than is often portrayed.protein increases, and protein synthesis Also, the total glycemic effect of foods isstops. influenced by the quantity of that food4. Loss of muscle causes a decrease that you eat at a sitting. Smaller meals have a lower overall glycemic effect. Also,in your basal metabolic rate metabolism). we usually eat several types of food at theMetabolism happens in the muscle. Less same time, thereby reducing the averagemuscle and muscle tone means a slower glycemic index of the meal, if highermetabolism which means fewer calories glycemic foods are eaten.burned 24 hours-a-day. Also, glycemic index values can be5. Your muscles and skin lack tone misleading because they are based on aand are saggy. Saggy muscles dont lookgood, cause saggy skin, and cause you tolose a healthy, vibrant look (even ifyou’ve also lost fat).6. Some proponents of low carbdiets recommend avoiding carbohydratessuch as bread, pasta, potatoes, carrots, etc.because of they are high on the glycemicindex - 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 whitebreads, pastas, and rice, and any foodswith added sugar. These are not good forhealth or weight loss. However, carbohydrates such asfruits, vegetables, legumes, wholegrain breads and pastas, and brownrice are good for health and weightloss. Just like with proteins and fats,these carbohydrates should beeaten in moderation. Largevolumes of any proteins, fats orcarbohydrates are not condu-cive to weight loss and
HEALTH&FITNESSstandard 50 grams of carbohydrateconsumed. It wouldnt take much candybar to get that, but it would take four cupsof carrots. Do you usually eat four cups ofcarrots at a meal? Regular exercisers and active peoplealso are less affected by higher glycemicfoods because much of the carbohydrateconsumed is immediately used to replen-ish glycogen stores in the liver andmuscle. By the way, if youre interested inlowering insulin levels, there is a great 9. Eating too much fat is just notway to do that - exercise and activity. healthy. I know youve heard of people7. whose blood levels of cholesterol and Much of the weight loss on a low triglycerides have decreased while on acarb, high protein diet, especially in the low carb, high protein diet. This oftenfirst few weeks, is actually because of happens with weight loss, but it doesntdehydration and muscle loss. continue when youre on a diet high in fat.8. The percentage of people that There are literally reams of research over decades that clearly indicates that anre-gain the weight theyve lost with mostmethods of weight loss is high, but its increase in consumption of animal prod-even higher with low carb, high protein ucts and/or saturated fat leads todiets. This is primarily due to threefactors: Much of the weight loss on a lowa. You have lost muscle. With that carb, high protein diet, espe-comes a slower metabolism which means cially in the first few weeks, isfewer calories are burned 24 hours-a-day. actually because of dehydrationA loss of muscle during the process of and muscle loss.losing weight is almost a guarantee forre-gaining the lost weight, and more.b. You re-gain the healthy fluid lost increased incidence of heart disease, strokes, gall stones, kidney stones,because of glycogen depletion. arthritic symptoms, certain cancers, etc.c. Its difficult to maintain that type of For example, in comparing countries withdiet long-term. varying levels of meat consumption, there is a direct relationship between thed. You have not made a change to a volume of meat consumption in a countrylong-term healthy lifestyle. and the incidence of digestive cancers (stomach, intestines, rectal, etc.).
HEALTH&FITNESS By the way use of artificial sweet- 11. Low carb diets are lacking in fiber. Every plant-based food has some fiber. eners has never been shown to aid All animal products have no fiber. A lack in weight loss and they may pose of fiber increases your risk for cancers of health problems. the digestive track (because transit time is lengthened) and cardiovascular disease (because of fibers effect on fat and choles- Fat is certainly necessary, and desir- terol). It also puts you at a higher risk forable in your diet, but they should be constipation and other bowel disorders.mostly healthy fats and in moderation.Manufactured / synthetic "low fat" foods 12. Low carb diets lack sufficientwith lots of added sugar/salt are not the quantities of the many nutrients / phyto-answer. Neither are manufactured / nutrients / antioxidants found in fruits,synthetic "low carb" foods with artificial vegetables, legumes, and whole grains,sweeteners or added fat. By the necessary for health and aiding inway use of artificial sweeteners prevention of cancer and hearthas never been shown to aid Low carb diets disease. In fact, you needin weight loss and they may these nutrients even morepose health problems. are lacking in fiber. so when youre consum- According to Dr. It also puts you at a ing too much fat as isKeith-Thomas Ayoob of higher risk for constipa- often the case on a lowAlbert Einstein College of tion and other bowel carb high protein diet.Medicine in New York, "Inmy experience, unless youre disorders. 13. Most nations, likewilling to throw out decades of America, Germany, etc.research, you cannot ignore that already consume more thandiets chronically high in saturated fats are twice the amount of protein needed.linked to heart disease," Dr. Ayoob is also Add to that a high protein diet and youa spokesman for the American Dietetic have far too much protein consumption.Association and says that low carb, high By the way, most people dont realize thatprotein diets are an attempt at a quick fix all fruits, all vegetables, all whole grains,and not a long-term lifestyle change. and all legumes also contain protein. Animal products contain larger quantities10. As someone recently told me, "it of protein, but that may not be a goodmust work - people are losing weight". thing.People that are truly losing fat on low Excess dietary protein puts you at acarb, high protein diets, are doing so higher risk for many health problems:because they are eating fewer calories - gout (painful joints from high purinethats the bottom line. There is no magic - foods which are usually high proteinthe same can be done on a healthy diet. foods), kidney disease, kidney stones, osteoporosis (excess dietary protein
HEALTH&FITNESScauses leeching of calcium from the insufficient OAA. In easier words, for fatbones). By the way, countries with lower, to burn efficiently and without produc-healthier intakes of protein also have a tion of excess toxic ketones, sufficientdecreased incidence of osteoporosis. carbohydrate must be available. Ketosis14. Low carb, high protein diets cause can lead to many health problems and can be very serious at it’s extreme.an unhealthy physiological state calledketosis, a type of metabolic acidosis. You 15. Bad breath. Often called "ketomay have heard the phrase, "fat burns in breath" or "acetone breath", it’s caused bythe flame of carbohydrate". Excess acetyl production of acetones in a state of keto-CoA cannot enter the Krebs Cycle (you sis.remember the old Krebs Cycle) due toSo 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 fewweeks. This causes people to think they’re losing fat rapidly.B. It gives you "permission" to eat the "bad foods": eggs, fried chicken, steak, cheese,etc., and lots of fat.C. Many see it as the new "magic" theyve been looking for, although its been around,in various forms, since the 1960s. All the art of living lies in a fine mingling of letting go and holding on. Henry Ellis Any idiot can face a crisis - its day to day living that wears you out. Anton Chekhov Every man dies. Not every man really lives. William Wallace