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Low Carb Dieting the Truth: Part One

Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it . Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want ? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic – low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

What type of changes occur while using low carb diets

Do low carb diets make me mean

Do low carb diets spare muscle

Can I gain weight on a low carb diet

How much weight can I expect to lose

Can this diet help my medical condition

Different types of low carb diets

Why you need to cycle higher days of carbs

Who needs low carb diets

Are they safe for children

Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Must of you reading this article are probably familiar with the world as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear of all vegetables and fruits. Get on and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don’t get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find : which can contribute to insulin insensitivity, elevated TG’s, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body’s metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to poplar belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA’s. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released , accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it’s job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.
1) STANDARD KETOGENIC DIET- A diet containing l00 or less grams of carbohydrates is referred to as STANDARD KETOGENIC DIET

2)TARGETED KETOGENIC DIET- consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

3)CYCLICAL KETOGENIC DIET- alternates periods of ketogenic dieting with periods of high carbohydrate intake

The Beginning of Ketogenic diets
Originally ketogenic diets were used to treat obesity and epilepsy. In general ketogenic diets are similar to starvation diets in the responses that occur in the body. More specifically these two states can be referred to as starvation ketosis and dietary ketosis. These similarities have led to the development of modern day ketogenic diets.

Ketogenic dieting has been used for years in the treatment of childhood epilepsy. In the early 1900′s times of total fasting was used to treat seizures. This caused numerous health problems and could not be sustained indefinitely.

Due to the impracticalities and health problems occurring with starvation ketogenic diets researchers began to look for a way to mimic starvation ketosis while consuming food. They determined that a diet consisting of high fat, low carb and minimal protein could sustain growth and maintain ketosis for a long period of time. This led to the birth of the original ketogenic diet in 1921 by Dr. Wilder. Dr Wilder’s diet controlled pediatric epilepsy in many cases where drugs and other treatments failed.

New epilepsy drugs were invented during the 30′s, 40′s and 50′s and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not welly accepted.

In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with mediacions or other treatment including brain surgery. Charlie’s father had found reference to the diet through his research and ended up at John Hopkins medical center.

Charlie’s seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie’s father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Ketogenic diets have been used for at least a century for weight loss. Complete starvation was studied often including the research of Hill, who fasted a subject for 60 days to examine the effects. The effects of starvation were very successful in regards to treatment of the morbidly obese as rapid weight loss occurred. Other characteristics attributed to ketosis, such as appetite suppression and sense of well being, made fasting even more attractive for weight loss. Extremely obese patients have been fasted for up to one year and given nothing but vitamins and minerals.

The major problem with complete starvation diets is the loss of body protein, primarily from muscle tissue. Protein losses decrease as starvation contines, but up to one half of the total weight loss can be contributed to muscle and water loss.

In the early 1970′s Protein Sparing Modified Fasts were introduced. These diets
allowed the benefits of ketosis to continue while preventing losses of bodily proteins.
They are still used today under medical supervision

In the early 70′s Dr. Atkins introduced Dr. Atkins Diet Revolution With millions of
copies Sold the diet generated a great deal of interest. Dr. Atkins suggested a diet limited
in carbohydrate but unlimited in protein and fat. He promoted the diet as it would allow
rapid weight loss, no hunger and unlimited amounts of protein and fat. He offered just
enough research to allow the diet recognition. Although most of the evidence

supporting the diet was questionable.

During the 1980′s Michael Zumpano and Dan Duchaine introduced two of the earliest
CKD’s THE REBOUND DIET for muscle gain and then the modified version called
THE ULTIMATE DIET for fat loss. Neither diet became very popular. This was likely
due to the difficulty of the diet and the taboo of eating high fat.

In the early 90′s Dr. Dipasquale introduced the ANABOLIC DIET . This diet promoted 5
days of high- fat-high protein-low carb consumption whle eating high carbs and virtually
anything you wanted for two days. The diet was proposed to induce a metabolic shift
within the five days of eating low carbs (30 or less). The metabolic shift occurred as your
body switched from being a sugar buring machine to a fat-burning machine.

A few years later Dan Duchaine released the book UNDERGROUND BODYOPUS: MILITIANT WEIGHT LOSS AND RECOMPOSITION . The book included his CKD diet which he called BODYOPUS. The diet was more specified than the Anabolic Diet and gave exercise recommendations as well as the basics concerning exercise physiology. Most bodybuilders found the diet very hard to follow. The carb load phase required eating every 2 hrs and certain foods were prescribed. I personally loved the book, but felt the difficulty of the diet made it less popular. In this author’s opinion Ducahine’s book is a must read for anyone interested in Nutrition.

Ketogenic Diets have been used for years to treat specific conditions such as obesity and childhodd epilepsy. The effects of these diets have proven beneficial in a number of these well documented cases, but for some reason when we mention any type of low carb diet (ketogenic diet) people begin to tell us about how their doctor or friend told them it would kill them or how that diet was shown to damage the liver or kidneys. Keep in mind epileptic children have been in ketosis for up to three years and shown no negative effects; quiet the opposite. The weight loss in morbidly obese patients has been tremendous and the health benefits numerous. Maybe before coming to the conclusion that all types of ketogenic diets are bad other factors need to be considered such as activity levels, type of ketogenic diet, length of ketogenic diet, past eating experience, purpose of ketogeninc diet, individual body type and response to various eating plans, current physical condition, and quality of food while following ketogenic diet. As you can see there are numerous factors that come into play when saying a diet is good or bad. I think people should take the time look at the research and speak with various authorities in regards to low carb diets before drawing conclusions from the they says.

Relevant research in regards to ketogenic dieting
Efficacy and safety of the ketogenic diet for intractable childhood epilepsy: Korea multicentric experience
Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H,
Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

The purpose of the study was to evaluate the safety of the ketogenic diet, and to evaluate the prognosis of the patients after successful discontinuation of the diet in infants, children and adolescents with refractory epilepsy. The study looked at patients who had been treated with KD during 1995 through 2003 at Korean multicenters. The outcomes of the 199 patients enrolled in the study at 6 and 12 months were as follows: 68% and 46% of patients remained on the diet, 58% and 41% showed a reduction in seizures, including 33% and 25% who became seizure free. The complications were mild during the study, but 5 patients died during the KD. No significant variables were related to the efficacy, but those with symptomatic and partial epilepsies showed more frequent relapse after completion of the diet. The researchers concluded the KD is a safe and effective alternative therapy for intractable epilepsy in Korea, although the customary diet contains substantially less fat than traditional Western diets, but life-threatening complications should be monitored closely during follow up.

McDoanld, L (1998) The Ketogenic Diet. Lyle McDonald.

Copyright 2005 Jamie Hale

Jamie Hale is a writer for numerous fitness and sports publications. He is also the author of four books and the owner of

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About Diet Supplements

A question might arise in mind that though we eat healthy, take three meals in a day, yet we feel unusually tired. Why so? Answer to this question can be understood from the fact that there are several nutrients required by the body that are generally missing from our diet. There can be many reasons for this such as inorganic farming techniques that reduce nutrients, food processing techniques, lack of balanced diet, etc. Generally in this competitive scenario, we are short of time and not able to make efforts to follow a healthy lifestyle. This leads to deficiency of important nutrients and ultimately we suffer from diseases.

What Solution Do We Have For This?
Diet Supplements! Yes, Diet Supplements provide all the necessary nutrients to the body that are generally missing in our daily diet. Diet Supplements are also called nutritional or food Supplements. These contain several essential nutrients such as vitamins, fatty acids, amino acids, fiber and minerals.

All About Diet Supplements
There is always some or the other reason why we feel tired and stressed. This is due to lack of proper diet and it is here, Diet Supplements play a crucial role. Diet Supplements are majorly chemical or herbal based. Pharmaceutical companies are involved in bringing out the best herbal formulations made with rare herbs such as gingko biloba, ginseng, echinacea, and black cohosh. These are very rich in essential nutrients that can supplement the regular diet.

Before purchasing Diet Supplements, one should search a lot and approach authentic Manufacturers Of Diet Supplements who have the best medical experts and researchers for manufacturing these supplements.

Diet Supplementsare generally required by the aged people. The synthesis of certain nutrients in our body slows down after certain age. For example, synthesis of Vitamin B12 stops at old age. Diet Supplements prevent the deficiency of such nutrients. But the requirement remains. Thus, Diet Supplements should be taken. In case of a pregnant lady or children, Diet Supplements should be consumed only after recommendation from the doctor.

Thus, make sure to read the instructions that are generally mentioned on the label of the supplement that not only mentions all about the ingredients but also percentage of each component.

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Diet Doc Announces Updated Medical Weight Loss Programs that Teach Patients How to Lower Bad Cholesterol Levels with Safe, Healthy and Fast Weight Loss

Los Angeles, CA (PRWEB) November 05, 2014

Many people are unaware that heart attack and stroke can be a direct result of elevated cholesterol levels in the bloodstream. For this reason, Diet Doc updated their medical weight loss programs that have educated people throughout the country on the dangers of carrying excess fat and taught them how to lower bad cholesterol levels in their bloodstream through safe and healthy weight loss.

With obesity reaching epidemic proportions in the country, many Americans are realizing that being overweight is no longer simply a cosmetic concern. Years of consuming processed, high calorie and high cholesterol foods, will probably result in a diagnosis of high LDL, or bad, cholesterol for many people. If left unattended, this bad cholesterol accumulates in the arteries, creating a thick and hard plaque on the walls, reducing blood flow to vital organs, including the brain and the heart.

Those who are diagnosed with elevated bad cholesterol may be prescribed cholesterol lowering statins, as well as a recommendation to lose excess fat. Because dieting alone can be difficult and discouraging, Diet Doc has developed their medical weight loss programs that teach patients how to lower bad cholesterol levels in their bloodstream resulting in improved health, a restored figure and a reduced risk for heart attack and stroke.

While competitors simply supply their clients with diet plans, Diet Doc is dedicated to providing the highest level of service and support. And, because the company respects their patients time and privacy, new patients can simply log onto the internet to complete an initial health questionnaire and schedule a private, online consult with one of Diet Docs specially trained weight loss physicians. This one on one contact allows the doctor to review past medical history and assess the entire system to create the best solution for each patients personal medical issues and weight loss needs and goals.

Diet Doc uses prescription hormone treatments and healthy recipes to address medical issues and to teach patients how to lower bad cholesterol levels. Because the company understands that many of their clients do not have a health or nutrition background, they dedicate their time to helping dieters learn which foods keep the body fueled and operating at optimal capacity without causing weight gain and without raising bad cholesterol levels.

Diet plans are tailored to be specific to each patients individual nutritional, lifestyle and weight loss needs that also teach them how to lower bad cholesterol levels by learning to choose healthy food options instead of reaching for processed, high calorie and fatty foods. And, to help patients lose weight quickly without suffering the typical dieting side effects that tend to compel many dieters to stray from their weight loss intentions, Diet Docs exclusive diet pills, appetite suppressants and hormone treatments may be included. This powerful blend not only helps patients over the initial weight loss hurdles by controlling the appetite and staving off food cravings, but works flawlessly with the nutritionist-designed meal and snack plans to flush unhealthy stored fat quickly from the bloodstream. It is not unusual, and actually quite typical, for patients to learn how to lower bad cholesterol levels within weeks of following Diet Docs cholesterol diet plans enabling many patients to decrease or eliminate the need for cholesterol lowering prescription medications.

Because the experts at Diet Doc understand that eliminating carbohydrates from their diet can be challenging, they provide unlimited access to their doctors, nurses, nutritionists and coaches who are always eager to answer questions, offer suggestions or simply lend their guidance and support. This level of personal attention has taught people throughout the country how to lower bad cholesterol levels and has made Diet Doc the leading, most reliable and most trusted medical weight loss source.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

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Five Ways to Prevent Weight Gain During the Holidays, Including Counting Calories

Bethesda, Maryland (PRWEB) November 03, 2014

Catherine Jones and Elaine Trujillo, MS RDN, the authors of The Calories In, Calories Out Cookbook (The Experiment, 2014), offer five tips to keep the pounds off this holiday season. The first and most effective way is to journal, either with a weight-loss app or the old-fashioned way with paper and pencil. Apps will automatically track calories, but on-line counting works well, too. Optimal daily calorie intake can be determined using an app or a formula on-line.

The second habit to embrace is weighing regularly: twice a week in the morning before eating or drinking. Weigh-ins are admittedly not fun, but they keep us honest. Clothing can also be an indicator of weight gain – when zippers dont zip and buttons dont button – however elastic waist bands are an easy way to get around this problem.

A third piece of advice is to make a conscious decision not to snack during the holidays. America is a nation of snackers with chips and chocolate preferred. According to Critical Reviews in Food Science and Nutrition (2014), “the proportion of daily energy coming from snacking has increased in all adult age group in the U.S. from 1977 to 2006, with both energy and portion sizes of snacks increasing. It was estimated that the number of eating occasions in U.S. adults contributed an increase of 39 calories per day yet energy consumption at subsequent meals is not always reduced or compensated, which could lead to weight gain.”

The easiest way to avoid snacking is simply not to purchase snacks. Keep them out of the house, office, and car. Drink water or unsweetened green tea instead of snacking. If snacks are essential, make them as healthy as possible, such as fruit, vegetables, yogurt, and nuts. Aim to steer clear of the sweet, processed stuff.

Movement is key to maintaining weight and health. Scheduling exercise can make it happen. Already time-crunched lives become even more congested during the holidays, both at work and socially. Making exercise a priority by blocking time is a great way to stay on track. Travel during the holidays can derail regular exercise plans. Pack walking or running shoes to stay motivated. Even a brisk walk can work wonders.

The final piece of advice is to have an eating strategy in mind. This also includes a drinking plan at parties and social gatherings. Take small bites or sips of everything. Deprivation often leads to over indulgence in the end, so best to embrace moderation as a mantra. Ideally, part of the eating plan should be to cook and eat at home as much as possible. The mission of the authors 400-page tome is to promote a healthy lifestyle through cooking at home and stepping up exercise to achieve energy balance. The Midwest Book Review called The Calories In, Calories Out Cookbook one of the most ‘user friendly’ combinations of healthy recipes and fitness exercise instruction manuals available today for the non-specialist general reader wanting to improve the health of themselves and their loved ones. Informed, informative, immanently practical, exceptionally well written, organized and presented.

CATHERINE JONES is the award-winning author or coauthor of numerous cookbooks including Eating for Pregnancy, and, with Elaine Trujillo, Eating for Lower Cholesterol. She is the co-founder of the nonprofit Share Your Calories, an app developer, blogger, and freelance journalist. ELAINE TRUJILLO, MS, RDN, is a nutritionist who has years of experience promoting nutrition and health and has written numerous scientific journal articles, chapters and textbooks.

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