The Hidden Facts Of A Low Carb Diet
It is true that behind Low Carb a huge amount of dizziness? Low carb diets are especially practiced for losing weight. And indeed: you lose weight. But are low carb diets really that healthy? The opposite side is already talking about low carb dizziness. Because the arguments of the low carb fraction are not always understandable. Their mantra is “Eat proteins and more fat, but avoid carbs like the plague, because they are the only reason you can not lose weight.” Is that correct? Or is everything just a hoax?
Is low carb a dizziness?
Yes, there is it, the low carb dizziness. But he does not apply to any low carb diet.
Because for Low Carb (low carbohydrate) there is no clear definition. And so countless diets abound in the unpredictable market of nutritional forms – and all of them want to be more or less low carb.
So what is Low Carb?
Low Carb – The definition
100 to 150 grams of carbs per day is already very low carb for many people who eat “normally”. With a slice of bread, a portion of cereal and a small piece of cake, the contingent would have been fulfilled.
And yet you have no noodle, no potato, no rice grain, no vegetables, no yogurt, no egg (the yolk contains carbohydrates), no nut, no legume and no fruit eaten. Not even a glass of wine is still possible, not to mention the evening beer.
Nonetheless, such a low carb diet can be made healthy and balanced – and even vegan.
But, many low carb experts say that only with less than 50 grams of carbs per day can you enjoy all the benefits of ketosis. Ketosis is the metabolic state that you want to get into with a low carb diet.
In ketosis, the organism no longer gains its energy from carbohydrates, but especially from fats, which of course is supposed to lead to weight loss.
So with a consistent low carb diet you eat a bit of vegetables and a few berries. Thus, the 50 g of carbohydrates are already eaten.
How much protein does one eat at Low Carb?
Proteins, however, can certainly be consumed abundantly in the low carb diet, one might think.
Meat, meat and meat again. Of course, fish, but with cheese and dairy products , it should be careful, because the milk sugar is one of the carbohydrates (KH) and must therefore be deducted from 50-KH account.
But beware! Even proteins should not be consumed limitless. Low carb devotees preach how wonderful proteins saturate and how fast you burn fat with.
However, if you eat too many proteins, then – it is warned – you run the risk. Because a part of the proteins is transformed into glucose via the so-called Gluconeogenesis (glucose neoformation), so sugar and thus pure carbohydrates.
Even the word “glucose” puts Low Carber in a panic. Because glucose prevents you from getting into the ketosis. If you are already there, the glucose can tear you out of the long-awaited ketogenic metabolism.
According to Volek and Phinney – two researchers and authors who have been studying the effects of the low carb diet for decades – a well-composed low carb diet should look like:
Low Carb, High Fat and Moderate Protein, which means: a few Carbohydrates, high fat, and moderate protein levels.
However, the term “moderate” is likely to be quite misleading for many people, especially vegetarians and thinkers.
You should not consume more than 1.5 to 2 grams of protein per kilogram of body weight. (Normally 0.8 g / kg body weight is recommended).
Increasing risk of cancer due to high protein levels in the low carb diet?
High levels of protein are generally discouraged, since 25 studies by Dr. Ing. Campbell – co-author of the China Study – over the past 30 years have unanimously found that the risk of cancer increases with the amount of protein consumed.
In these studies, the fewest cancer incidents were observed in individuals whose diet contained no more than 5 percent of the daily calorie intake in the form of proteins.
On the other hand, if you focus on low carb, then you quickly cover 25 to 30 percent of the calories with proteins – which could increase the risk of cancer enormously.
But low carb lowers after all, the cholesterol – say it, right?
Low Carb – Not Required for Healthy Cholesterol
Yes, in fact, some low carb studies have shown that low carb can lower cholesterol levels.
But, in order to achieve a healthy cholesterol level you do not have to practice a conventional low carb diet, which consists of preferably animal products. On the contrary.
For almost 50 years, it has been known that only the replacement of animal protein sources with plant-based ones can significantly reduce serum cholesterol levels. It should even be no matter which carbohydrate source you choose and how much fat you eat to it.
Meat mountains at low carb
If you want to eat the above-mentioned 2 grams of protein per kilogram of body weight at Low Carb, that would be – at a body weight of 70 kilograms – 140 grams of protein per day. That’s already 700 grams of meat, and every day!
Who still calls this meat mountain – or even half of it – as “moderate”, must have completely lost the measure of all things.
But now, you should not use proteins in a consistent low carb diet for energy supply (danger of gluconeogenesis), and carbohydrates already not at all. It needs another source of energy (after swallowing 700 grams of meat) to not succumbing to starvation. And this energy source is called fat.
How Much Fat should you eat at Low Carb?
Low carb does not mean low fat either, which many low carb beginners seem to believe and often live only from lean meat and a few leafy lettuce.
Instead, if you say low carb, you have to say high fat too. This means that 50 to 60 percent of the daily calorie intake should be absorbed via fats. Even better are 70 percent, according to Volek and Phinney.
Of course, that means only healthy fats, namely saturated fats (that’s not a spelling mistake!), Monounsaturated fats and omega-3 fats.
On the other hand, you should avoid polyunsaturated fatty acids from vegetable oils, or reduce it to a minimum as far as possible.
So great are fatty pieces of meat, lard, coconut oil and olive oil.
The latter two are actually highly recommended.
A lot of salt at low carb
It is very important in the low carb diet, that you do not forget the salting. It will at least in some places advised. This has the following background:
One of the main goals of a low carb diet is known to reduce insulin levels.
Insulin has many different functions in the body. It does not just concern the glucose transport into the cells.
A high insulin level also improves muscle growth, because amino acids from food reach the muscles faster under insulin influence.
Insulin also ensures that fat is stored and at the same time inhibits fat loss,
why the goal of many dieters is to keep insulin levels as low as possible.
Insulin is also responsible for sodium reabsorption in the kidneys, which means it prevents too much sodium – an essential mineral – from being excreted in the urine.
If the insulin levels are constantly very low, then constantly very large amounts of sodium are excreted and with the sodium also a lot of water: This is one of the reasons why newcomers to the low carb diet initially lose so much weight in the beginning.
The sodium level sinks and the mineral balance gets out of balance.
The usual side effects of disturbed mineral balance (but also the switch to ketosis) are tiredness, headache, constipation and dizziness.
To get around this problem, you just have to salt the food generously. However, this is not ideal for anyone, it puts a strain on the kidneys and it can promote high blood pressure in salt-sensitive people.
The promises of Low Carb – Nothing special!
If you stick to all of these (and other diet plan’s rules) low carb rules, then you will be blessed with tumbling kilos, radiant looks, overwhelming zest for life and most likely be blessed to eradicate almost any disease as soon as possible.
Even in sports you would accomplish such peak performances that you almost never come down from the podium.
So there are all the benefits, which promises every other form of nutrition as well, regardless of whether it contains many or fewer carbohydrates.
Yes, even the so-called high carb / low fat diet – which is exactly the opposite of a low carb diet – apparently leads to powerful and healthy people with a balanced mind and perfect appearance.
So how come Low Carb representatives on the idea that low carb could be healthier than carbohydrate-rich diets? Why do they think carbohydrates are the personified evil par excellence?
And that, where the big low carb or keto pope Atkins, as it means, with 117 kilograms and hypertension is said to have died overweight and heart disease.
1. Low Carb hits the taste of the street
It is much easier for most people to believe (because easier to implement) that a diet of much meat, fish, cheese and fat is healthy than a diet of lots of vegetables, fruits , Sprouts and salads.
The biggest challenge of a low carb diet is to forego bread and sweets. Everything else, however, remains approximately the same, while you have to change a lot more in a full-fledged and predominantly vegetarian diet.
2. Low Carb is Compared to Low Fat
There are numerous studies showing that a low carb diet can lead to greater weight loss and better outcomes diabetes than a low fat diet.
However, the difference in weight loss programs is usually very low (in low carb in a study, only 4 percent more weight loss) and only in the first months of the diet (after one year, the weight loss is the same in both groups again).
Of course, there are also studies that show the opposite, namely that you can lose weight better with Low Fat than with Low Carb (e.g Cell Metabolism / Study from August 2015: In a Low Fat diet, one lost about 90 grams of body fat every day, in a low carb diets just over 50 grams daily).
But why is a low carb diet just compared to a low fat diet and not with a natural and vital substances high carb diet?
In addition, the question arises, how were both forms of nutrition structured? Low Carb alone does not say much, as we saw above.
Low carb can mean between 0 and 150 g of carbs. Low Carb does not say anything about salads and vegetables being eaten or about how much of it.
Likewise, Low Fat can mean anything. If you look at a nutritional plan of the American Nutrition Society that does not contain more than the officially recommended 30 percent fat. Then your appetite disappears as a Vital dieter and you would prefer not to eat at such prospects.
For breakfast there is whole grain bread with margarine and jam. In addition an apple and as a snack 3 slices of crispbread, before it is a bit more colorful at lunch with a vegetable rice pan.
But already in the evening it starts again with margarine bread, which this time may be topped with low-fat cheese and gherkins.
All this is low fat. But not healthy.
But why is not the low carb diet even compared to a natural and nutrient-rich excess of base excess – which, by the way, does not have to be low fat to be healthy?
3. Low Carb with side effects
Even if you lose more weight with low carb and the diabetes gets better faster, what good is that when some people are not feeling well?
For example, there are studies that show that Low Carb practitioners are more likely to suffer from constipation or diarrhea, headaches, bad breath, muscle cramps, and rashes than low fat eaters.
Unfortunately this is not mentioned in the study abstract. There you often only read about the positive aspects of the low carb diet.
In the meantime, it is also known that children of mothers who ate low carbohydrate during pregnancy (with about 450 g of meat a day, for example) are at higher risk of overproduction of cortisol and high blood pressure later in life.
A chronically elevated cortisol level can cause many symptoms, such as: Carbohydrate metabolism disorders (insulin resistance, type 2 diabetes), muscle weakness, bone loss, menstrual irregularities, potency problems, thin skin and mental disorders.
4. Low Carb cuts all carbohydrates – the good and the bad – across the board
Even animal studies that use pure glucose to simulate a high carbohydrate diet are sometimes used to prove the better effects of a low carb diet.
But what does pure glucose have to do with a natural carbohydrate diet?
But this is where the misunderstanding often happens. Carbs are often shorn over a comb.
Of course, foods made from isolated carbohydrates are bad and should be avoided.
Isolated carbohydrates can be found in white flour products such as baked and pasta, in cakes, snacks and biscuits, in white rice as well as in sugar and sweets with sugar or in other highly concentrated sweeteners.
But what speaks against moderate amounts of high-quality whole grains, potatoes, pseudo-cereals, etc., which are eaten as part of a diet that also consists of plenty of vegetables, salads, sprouts, healthy oils and fats and that can be supplemented – occasionally – with organic eggs, fish or meat from grazing?
So in the end there is not a single study that would prove that a low carb diet would be better and healthier than a full-fledged, vital-rich, natural and predominantly vegetarian diet of regional and seasonal organic produce.
Of course, a low carb diet could also be full-bodied, rich in vital substances and predominantly vegetarian (if it can contain around 150 g of carbohydrates) – as we have above already pointed out.
A conventional low carb / high fat diet, however, based on animal products and with a carbohydrate content of only about 50 to 80 grams is in most cases neither wholesome nor vital-rich nor particularly natural – and sustainable or environmentally friendly certainly not.
Low Carb – Without a Future
If every adult in the world consumed low carb and ate 700 grams of meat a day, that would be 255 kilograms of meat per year and an estimated 5.5 billion adults around the world 1,400 million tons of meat – the low carb eating children and Teenagers not counted.
Currently around 290 million tons of meat are eaten worldwide every year.
So with Low Carb we would have an increase in meat consumption of almost 400 percent, an increase in animal suffering by 400 percent and an increase in the associated with industrial livestock water and energy waste and pollution by 400 percent.
How long – do you think – would that endure the earth?
Who eats low carb, so lives according to the motto “After me the deluge”. Low carb is therefore a diet for people without foresight, but certainly not a Diet with a future.
Since you can also slim down with a normal carbohydrate diet, so a balanced, but natural and rich in nutrients, there is not a single viable, arguable argument that could make low carb preferable to any other diet.