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Low Carb Diet | Here's how to effortlessly replace Bread

Diet

When you can talk about low carb diet

: There are those who defend this form of swordfish diet and those who, on the contrary, give an absolutely negative judgment without granting any possibility of appeal. The popularity of the low carb diet began in the late 90s of the last century after the decline of low fat diets, diets based on the consumption of foods with low lipid content (or, in other words, with reduced fat intake). For some years now, low carb diets have been the subject of intense debate between those who propose them and those who continue to defend the dietary style will meditate. The controversy, of course, does not only concern the slimming effectiveness of these diets, but also their repercussions on the health of those who follow them. From a theoretical point of view, a low carb diet is defined as a dietary model that provides for a low intake of carbohydrates. Apart from the theory, it is important to understand that there are two different reasons for using the low carb strategy. The first motivation is to favour the phenomenon of ketosis (accumulation of ketone bodies in the blood, a phenomenon also known as acetonemia; ketone bodies are produced when the body burns lipids for energy purposes) and gives rise to the so-called ketogenic diets, often called hyperprotein diets because they are also essential to a high protein intake (although, in reality, ketosis can be induced with a high intake of fat and a low intake of protein and carbohydrates). The second reason is to favour the study of the insulin mechanism. The dietary models based on this principle are the real example of low carb diet; we can cite as examples the Atkins diet, the metabolic diet, the Montignac diet, the Scarsdale diet or the astronaut's diet.



Low Carb Diet: Research into low-carb diets in people with type 2 diabetes typically show that low-carb diets are at least as good as low-fat diets.

How does a low carb diet work

: Referring to the articles of the corresponding dietary models, in general, a low carb diet wants to curb the insulin mechanism (insulin is produced by the pancreas and its secretion occurs when there is an increase in blood glucose concentration); insulin, in fact, is particularly demonized by supporters of low carb diets and these regimes are based essentially on the glycemic index of foods (the lower the glycemic index and the better...). In reality, things are much more complex and, as explained in our article on the insulin index, it is not certain that a food with a low glycemic index also has a low insulin index. There is no doubt that low-carb diets show, at least initially, a certain effectiveness, but this is not because of the reasons given by their supporters, but because, by greatly reducing the intake of carbohydrates, there is a significant reduction in calorie intake. Let us try to clarify this concept. A good number of people (at least in our country) adopt diets that provide for a carbohydrate intake of 60% (if not more ...), if adopting a low carb diet, I bring this percentage to half, I greatly reduce the calorie intake; one could argue that what is removed in carbohydrates is compensated by the intake of more fats and proteins, but, in reality, you can never fully compensate for the reduction in calories obtained by reducing carbohydrates because, as a general rule, protein foods have a much lower palatability than glycine (there are many who would never give up pasta and bread, but would hardly consume roast meat daily), however, a massive synthesis of ketone bodies (especially beta-hydroxybutyrate) has an anorexic effect. Another reason for which a certain weight loss is obtained is linked to the fact that low carb diets, similarly to low fat diets, are accompanied by a more or less marked reduction in muscle mass that is "affected" in order to obtain energy and glucose from some of the amino acids that compose it.
Maybe you can get some momentary slimming, but, for sure, a low carb diet is not the best for health. In fact, as they are structured, low-carb regimens are not able to provide the body with what it needs. Depending on the different type of low carb diet (remember that the models proposed are numerous), the glycidic intake ranges from 30 (this is the case of the most extreme models) to 120 g per day. These quantities cannot be considered healthy enough either for a sedentary person (who, on average, needs a daily glycidic intake ranging from 140 to 180 g) or for a person who practices physical activity at medium-high level (whose glycidic requirements are necessarily greater and can be quantified on average in about 250-300 g per day). Now, the sedentary subject may not run into particular problems and that is why many sedentaries are seduced by these proposals attracted by short-term results, but how do we deal with a sports subject? There is no doubt that those who perform physical activity at a medium-high level could not endure for a long time a low carb regime if not at the price of a considerable loss of performance. In addition to the sedentary, low carb diets are also adopted by those who train with weights and who delude themselves that they get who knows what metabolic benefits; the flaw in their reasoning is the fact that their activity, as far as they consider the contrary, is not at all wasteful from the energy point of view (and, moreover, not at all stimulating from the cardiovascular point of view) and consequently do not occur all those problems that would meet if the intensity of their activity were at least medium level.

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