This page summarizes some of the science behind low carb / paleo diets:
The science of low carb
Alvin, there is a difference between Low carb high protein and low carb high fat diets.
This page focuses on the effectiveness of Low carb high fat. Low carb high protein diets are not as healthy or effective for weight loss.
And then you have to find your own way.. LCHF/Paleo is another way to eat.. but its only a hypotese, that its healty to eat real food full of nutrients!
What are the long-term effects of eating this way? The first article does not mention it.
First, there is a lot of good science on this page, all peer-reviewed, why stop at the first?
Second, we know as much, if not more, about the long term effects of a LCHF diet as we do about the long term effects of calorie restricted or low fat diets.
Third, what we know (see the studies above) is that up to 2 years there are no ill effects of LCHF and there are continued improvements in risk factors for chronic disease.
Fourth, it's not reasonable to assume that after 2 years risk factors for chronic disease suddenly reverse or that new unknown risks appear.
Fifth, we do know the long term effects on health of the high carb Standard American Diet (SAD). It leads to obesity, low HDL, high Triglycerides, high small LDL, high blood pressure, metabolic syndrome and higher risks for Type II diabetes and fatty liver disease.
So glad it is just this toic and not every one on the D-docs site.
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Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence
"Saturated fats are benign with regard to inflammatory effects, as are the MUFAs. The meager effect that saturated fats have on serum cholesterol levels when modest but adequate amounts of polyunsaturated oils are included in the diet, and the lack of any clear evidence that saturated fats are promoting any of the conditions that can be attributed to PUFA makes one wonder how saturated fats got such a bad reputation in the health literature. The influence of dietary fats on serum cholesterol has been overstated, and a physiological mechanism for saturated fats causing heart disease is still missing.
Various aldehydes produced in the oxidation of PUFAs, as well as sugars, are known to initiate or augment several diseases, such as cancer, inflammation, asthma, type 2 diabetes, atherosclerosis, and endothelial dysfunction. Saturated fats per se may not be responsible for many of the adverse health effects with which they have been associated; instead, oxidation of PUFAs in those foods may be the cause of any associations that have been found. Consequently, the dietary recommendations to restrict saturated fats in the diet should be revised to reflect differences in handling before consumption, e.g., dairy fats are generally not heated to high temperatures. It is time to reevaluate the dietary recommendations that focus on lowering serum cholesterol and to use a more holistic approach to dietary policy."
"Low-fat diets have not been shown in any rigorous way to be helpful, and they are also very hard for patients to maintain — a reality borne out in the new study, said Dr. Steven E. Nissen, chairman of the department of cardiovascular medicine at the Cleveland Clinic Foundation."
I has been brought to my attention (by Alan Aragon) than of the 18 studies, in 17 of them, the diet was not match for protein intake. In all of the 17 studies the protein intake was higher in the low-carb diets. The amount of protein was 46% higher in the low-carb diets.
And given proteins great effect on satiety and LBM, this makes it an uneven comparison, and you conclution “RCTs showing significantly more weight loss with low carb diets” problematic.
I looked at some of the studies, and it seems to me, that they was eating to little proteins.. and calories, in the begining.. but those how get on a low carb diet seems to adjusted it to more normal amounts.. about 20E%.
And that could be an answer to why a normal high carb traditional diet not som good.. one lose fat free mass and gain fat weight!
Becuse.. even if protein is a macronutrient.. its mostly a boulding stone.. and fat or carbs is almoste pure energy.
And one need all the muscles becuse its those how supose to burn the extra fatstores.
Mayby we should rename to LCHFNP?
Is having LCHF meals still fine for you health if you are not in ketosis or ever planning to go into ketosis?
My husband has started on a LCHF diet and I would like to know if it is ok for myself and my small children to have same evening meal with him in the evening (LCHF) when we are eating other things that are HC at other times (bananas, apples, oats etc).
If you are not in ketosis, what happens to the fat you eat when you have a high fat meal?
You burn what you eat.. if you eat high fat one burn high fat!
Ketosis means that you eating less carbs then your bodys emediate demand of glucose.. then i make some in the liver and make ketones altso to replace some glucose!
Ketosis (ketolysis) is not the major fatburning capasity.. its betaoxidation, where fat is broken down to be used in the Citric Acid cycle!
Your muscles burn moste of the fats, the brain and heart is very fond of ketones!
The brain can only use glucose or ketones.
if all carbs are sugar, than eating a piece of bread intead of lots of veggies has the same effects?
should we extract the fiber count from the carb count?
Its about that they didnt have our modern diseses.. how often is food related.
LCHF is broader, its more about to lower glycemic load, and one can eat Paleo and some even is vegetarians!
Yes, one slice of bread give you as much carbs/blood sugar as a lot of veggies.. but then, what is moste healty?
Its about if one have to lower glycemic load.. if you eat a slice of bread or some, then there is no more rom for veggies!
Yes one should extract the fibers, they are eighter not digested or converted to short fatty acids in your guts.
But one says that a ketogenic diet starts about 100 net carbs a day, try to hit about 50 or less in the transitation period!
Then there are rom for a lot of non starchy veggies, some diarys, berrys, nuts and even low carb tubers!
What happens is that you going to get glucose shortige, feels bad for a week or so, then you force your body to use fat as predominant fuel!
And if it goes as one hopes, then your body use some of your body fat as fuel inbetwen meals, your apetite gets lower, one eat less or often fewer meals.
what about whey protein powders?
Try coconut butter instead!
About whey powder.. eat chees insted.. or preferbly some meat.. try to eat as much real food.. its best in the long turn, perticuly if its home coocked!
And from William Davis about wheat.
Do any of them refer to the body of research on fructose converting directly to fat and into the bloodstream, and bypassing in effect the bodies 'calorie counter'?
The body doesn't have a "calorie counter." Instead it has a pancreas which produces either insulin or glucagon in response to blood sugar.
When carbs generally make up a small proportion of the diet, varying seasonally, that was all the calorie counting we needed. Our metabolism is tuned to a low-carb diet.
It's only when carbs are so out of balance (50 to 65% of calories) that our metabolism gets deranged and we become overweight and obese.
as did Denise Minger on Marks Daily Apple.
Is It Time to Retire the Low-Carb Diet “Fad”?
...prove you can eat any food in calories above your body's maintenance and lose weight...(Thanks to Ken)
Yes! As you can see, my above transcription explains how our ability to sense the calories we consume is destroyed by the excessive amounts of fructose we may consume in processed foods.
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