Low Carb Critics
The following are bits and pieces of a few weeks of low carb dieting thoughts for your consideration.
<I hear that the weight loss from low carb diets is mostly water, and that the weight will come back as soon as the diet is discontinued.>
Critics of ketogenic diets always try to convince people that the weight loss is WATER loss. While there is some truth in this, it is misleading. Unlike most diets, there is usually a very dramatic weight loss during the first week on a ketogenic diet. And during the first week or two, this is primarily water loss. In a normally fed individual on a typical American diet, the muscles are "loaded" with glycogen which is the storage form of carbohydrates. For every gram of carbohydrate that is stored, the body stores approximately 2-3 grams of water.
When you initially
start the ketogenic diet, your body's preferred
source of fuel is still glycogen, so before you begin to efficiently
use ketones (or fat) as fuel, your body depletes your muscle's reserves
of glycogen (and water). The more muscle mass an individual has and
accompanying glycogen, the greater the weight loss due to water loss.
Of course, this is only part of the story. While the rapid weight
loss may provide a strong psychological incentive and motivator
to stay on the diet, it is not true fat
loss. This is the critic's argument. But
the magic of the ketogenic diets occur with extended use where the
body adapts to using fat as fuel and causes the body to lose bodyfat
while helping to preserve muscle.
Millard
Mesomorphosis.com
<Your brain runs exclusively on glucose. That's why low carbohydrate diets are veyr hard on your mental capabilities such as focusing and thinking.>
Not true. The brain does not run exclusively on glucose; glucose is its preferred fuel but the human body is very adaptive. In the absence of glucose, ketones also cross the blood-brain barrier; hence, the name "ketogenic diet." Millard
<Do you think this controversy with the high protein diets eventually causing kidney problems is just bunk?>
High protein puts extra stress on the kidneys to filter the breakdown of protein. If a person has or has a family history of high blood pressure, kidney disease, diabetes or takes medications that are metabolized in the kidneys, they may be at higher risk to developing these by making the kidneys work harder now. Once again, it depends on what the definition of "high" protein is. There are varying degrees and thus varying impacts on the kidneys ability to function. Susan
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I've never sat down at a meal with any of the pros I know where they didn't eat red meat and eggs and cottage cheese. Zane, Arnold, Franco, Waller, Zabo. Protein was the number one, undisputed center of attraction. No side effects. Quinn, Strydom, Katz, Platz, Haney, Scott, Levronne, Boyer, Reg Park, Big Lou. Pass the protein and a side of protein with a protein drink and thanks, yes, I'll have a hi-protein desert. It hasn't changed any with the champs of today. Bomber
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Another thing to think about: using any unbalanced diet means that you have to be prepared to work a little harder to get the necessary nutrients. Low carbers need to be meticulous about vitamin and mineral supplementation for instance, and to add electrolytes to offset the lack of enough fruits. There's not enough fiber in a low carb diet, so you absolutely MUST supplement with a sugar-free psillium powder (which is terrible, but you'll live) and you may be low in calcium or anti-oxidants. I'll be using flax seed and flax seed oil for essential fatty acids and dropping caffeine (except a possible pre-workout am espresso shot if my workouts turn out to lag.) Finally water, water, water. Laree
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I can't agree more that the lack of fiber in the Atkins diet is one of the big concerns. I'm not sure that everyone reads far enough to know that they need to take in fiber daily in some form. Fresh vegetables, fruits, whole grains, nuts and beans are great sources.
The recommended amount is 25-35 grams/day. Take a day or two and add up how much fiber you take in. The average American only gets 9-15 grams/day. Many research articles show the preventive nature dietary fiber has in preventing heart disease, cancers and diabetes. I have used a fiber product made by Rexall for a few years now, merely to add more fiber to my diet for preventive reasons. Most of the psyllium husk, Metamucil and Citracel products are not palatable but also have added sugar (carbohydrate). One of the reasons I like this product is that it also has a variety of other vitamins/minerals in it, such as the anti-oxidants, selenium, biotin, folic acid and chromium, with less than 1 gram of carbohydrate per serving.
As Laree says,
it is imperative to add fiber to the
low-carb diet for both immediate reasons but also long-term protection.
And water, water, water (I'll add one more), water!!! Just as a protection,
if you have a family history of diabetes, or any kidney problems,
you should be under a physician care if you are following the Atkins
diet, or take another look at whether it is really worth the tax
on your kidneys in the long run.
Susan
J. Smith, PhD, CDE
<Someone at my office keeps lauding the Adkins diet where there is basically no carb consumption. This has got to be wrong. It would seem to lead to ketosis and past forty, that is not a good thing at all. Any comments? Gary>
This is where the can of worms gets opened. I would suggest reading Atkins book yourself and coming to your own conclusion. I'm in the process of doing just that, and it's an eye opener. Atkins, who is actually a cardiologist by trade, argues that ketosis is exactly what you're looking for, regardless of whether your past forty, and that the true demon is the simple carb. Further, that we've all been sold a collossal bill of goods by the food industry who makes a higher margin on essentially junk foods than on high protein types. Hence, the so-called "balanced diet" we've all been brainwashed to use since we were kids.
I tend to agree with the old boy and will be heading back into an "induction" phase of the diet next week where the goal is precisely to attain ketosis, thus fat loss. The requirement is to eat less than 20g/day of carbs during this period. As I will be monitoring the whole deal with ketostix, I'll be happy to let you know how it goes in terms of both health and projected results. Bill
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