Low- Carb Diets Do they Actually Work?
Mostly the low- carb diet causes a lot more weight loss than the standard low-fat diet that we’re in general instructed to follow.
Low-carb diets are also very safe, what I mean by that is no serious side effects have been reported.
In fact, the studies show that these diets cause improvements in many important risk factors.
Blood pressure and blood sugar levels decrease significantly for example.
Also it is really important for me to let you know that the highest percentage of fat lost on a low carb diet comes from the belly area and the liver.
This is dangerous fat that builds up in and around the organs, driving inflammation and disease.
These diets are effective for people with metabolic syndrome and type 2 diabetes. However, there is a lot of controversy about why the diet actually works in the first place.
People love to debate the mechanism; the stuff that is going on in our organs and cells that make us lose weight.
Unfortunately though, the answer is not fully known, and chances are that it’s for a number of different reasons rather than solely one.
Now I would like to show you some of the most convincing explanations for the effectiveness of the low carb diets.
Carb Restrictions Lowers Insulin Levels
Insulin is a very important hormone in the body.
It is the main hormone that regulates blood sugar levels and energy storage.
One of the functions of insulin is to tell fat cells to produce and store fat, and to hold on to the fat they already carry.
It also tells other cells in the body to pick up glucose (Blood sugar) from the bloodstream, and burn that instead of fat.
So, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (the burning of fat).
It is actually well known that low-carb diets lead to drastic and almost immediate reductions in insulin levels.
Many experts believe that low-carb diets, lower insulin levels are the main reason for there effectiveness.
Most experts also claim that, when carbs are restricted and insulin levels go down, the fat is not “locked” away in the fat cells anymore and becomes accessible for the body to use as energy, leading to reduced need for eating.
But I would also like to point out that many of the well-respected obesity researchers do not believe this to be the case, and do not think the carbohydrate- insulin hypothesis of obesity is supported with any real evidence.
Water Weight Drops Rapidly To Start Off With
What I have notice about the low-carb diet is that when people start, they tend to lose weight very fast.
The main reason for this is a reduction in water weight.
The mechanism behind it is two things:
One: Insulin.. when insulin goes down, the kidneys start shedding excess sodium from the body. This also lowers blood pressure.
Two: Glycogen.. The body stores carbs in the form of glycogen, which binds water in
the muscles and in the liver. When carb intake goes down, glycogen levels in the body go down, and the water follows along.
This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly.
Even though some people use this as an argument against the low-carb diets, reduced water weight should be considered an advantage.
I mean, who wants to carry around excess bloat and water weight all the time?
But back to the point, despite claims, this is far from being the main weight loss advantage of the low- carb diets.
Studies show clearly that low- carb diets lead to more fat being lost as well, especially the “dangerous” (as explained early) belly fat found in the abdominal cavity.
Low carb Diets Are High In Protein
Low carb and low fat diets if you compare them, the low carb groups end up eating much more protein.
This is because people replace many low-protein foods (grains, sugars) with higher protein foods like meat, eggs and fish.
I’ve read numerous studies that show protein can reduce your appetite, boost metabolism and help increase muscle mass, which is metabolically active and burns calories around the clock.
I believe that the high protein content of the low- carb diets is one of the main reason for their effectiveness.
Low Carb Diets Are Less Varied, and Lower in “Food Reward”
Low carb diets automatically exclude some of the world’s most fattening junk food.
As you can imagine this includes Sugar, Sugary drinks, Fruit juices, Pizza, White bread, French Fries, Pastries and mostly all unhealthy snacks.
There is also an obvious reduction in the variety when you eliminate most high- carb foods, especially given that wheat, corn and sugar are in almost all processed foods.
It is also well known that increased food variety can drive increased calorie intake.
Many of these foods are also highly rewarding, the reward value of foods can impact how many calories we end up eating.
So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake.
The Long Term Effects Are Not So Impressive
Even though low carb diets are very effective in the short- term, as I said last week, most long-term diets are not great (Click Here).
Again most studies show you that for the last 1- 2 years the difference between the low- carb and low- fat groups mostly disappears.
There are many possible explanations for that happening, but the most convincing one to me is that people tend to abandon the diet over time anyway… which then leads them to putting the weight straight back on.
Of course this is not just specific to the low- carb diets, and it is well known problem in most long-term weight loss studies. Most “diets” are incredibly hard to stick to!
Which is why I believe in my meal plan so much! (Click Here) as it’s something that can get you to your weight loss goals to start off with and even a little longer to be honest with you. Then as you learn a bit more about healthy eating, in time you will fly and never be grounded because of your fat again (Click Here).
Some people just refuse to accept that low carb diets can work, and that people can eat as much as they want, because that must violate the calories in and calories out model.
However, when you really understand the mechanics behind the low carb diets, you will see that the model is not really being violated, and everything is above board.
The truth is, low- carb diets work on both sides of the calorie equation.
They do boost your metabolism (Increasing calories out) and something I did not mention in the post is that they actually help lower your appetite (reducing calories in).
The calories still count, its just with this low-carb diet it automates the process and helps you prevent the biggest side effect of conscious calorie restriction, which is HUNGER!
That’s a wrap!
Please let me know your thoughts below
Until next time ciao
As you might of guessed the weight loss industry is still full of myths (to be polite).
Many people across the world are being badly advised to do all kinds of crazy things, most of which have no real evidence/benefits to losing weight behind them.
There are many more strategies that can be done of course, but here are 10 that are backed up by science.
Eat Healthy- The biggest problem with the word “Diet” is that it is short term. It’s a base for you to eat better and to learn what to do from what you have been doing previously; most diets today never work long term.
If more people viewed it this way; (short term process) where I am learning about eating well, and on the most part eliminating the food that made me feel unhappy, Ill, Tired and Overweight!
With the next step to learn more about healthy eating, then get consistent, which leads to a healthy habit = a healthy eating lifestyle, two things would happen..
One: Most people would see it as too much work and would quit.
Two: The ones that do go on to do it would realise quickly that it is not just about losing weight, in the long term it’s the maintenance.
The goal should always be to become Healthier, Happier and a Fitter person. Another thing is if you focus on nourishing your body, instead of depriving it you will go far. What I mean by that is weight loss will follow as a natural side effect.
Note: If you want to go on a diet short term, with the intention of what I have said above then look no further (Click Here) a done for you meal plan.
With the right kinds of foods to be eating to see yourself transform into a happier, fitter and slimmer person.
Its only 30 days and its already helped thousands of people since the start of the year! What are you waiting for (Click Here)
Get Your Eggs In The Morning- Eating whole eggs has all sorts of benefits, despite what you might have been told and one of them is losing weight.
Studies show that replacing a grain- based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you cannot eat eggs for some reason, it’s OK. Any source of quality protein for breakfast should do the trick.
Cook With Coconut Oil- Is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized very differently than other fats.
These fats have shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.
Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it’s about replacing some of your current cooking fats with coconut oil.
Cut back on added sugar- Added sugar is really the single worst ingredient in the modern diet, which most people are eating wayyy too much of.
Studies show that sugar (and high fructose corn syrup) consumption is associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and many more.
Use Smaller Plates- Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick but works great
Keep healthy food around when hungry- Keeping healthy foods around you helps prevent your from eating something unhealthy if you become real hungry. A few snacks that are easily portable and simple include whole fruits, a handful of nuts, bananas and Greek yoghurt.
Do Your Cardio Workouts- Doing cardio (Aerobic exercise) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective when losing belly fat.
Eat More Fibre- Fibre is often recommend for the purpose of weight loss. The studies show that fibre can help you control your weight over the long term.
Chew Slowly- It can take a while for the brain to register that you have had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. I have personally written about this before so if you would like something more direct and to the point then (Click Here)
There you have it, 10 Evidence Based Weight Loss Tips!
I would love to hear from you guys.
What do you guys think of the tips I have given you?
What Tips do you know or have heard of that are evidence based?
Let me know by commenting below
Until next time Ciao
Staying hydrated is always a good idea, but it’s very important to do so in this season (Summer) as the temperature starts to rise. What ever you may be spending your time doing this summer, from vacation to just hiking somewhere or even just doing an outdoor activity like riding your bike or walking.
Today I have some tips for you guys for how you can stay hydrated during the summer season.
Drink A Glass Of Water First Thing-
Every morning as it gets you a head start on your fluids. If you are struggling with this then turn drinking a glass of water first thing into a goal.
A great tip also is to leave water by your bedside to drink right after you wake up.
Make Sure You Have A Bottle-
Whether you buy a water bottle or you are reusing an old water bottle… JUST MAKE SURE YOU HAVE ONE! as you will want to be able to stay hydrated even when your not at home ( which for some is hardly ever) .
Drink While Active-
Make sure to drink your water whilst you do your workout, especially if you are doing the workout outside this summer.
Abandon Your Soda Drinks-
I know only my serious readers will take note of this but this will do you the world of good. You do not fill your car with ketchup for fuel do you? So why would you fill your own engine with soda? ( it de-hydrates you) .
In which case you wouldn’t have bothered to read up to this point if you wanted to be dehydrated as it defeats the whole reason why you are reading this!
If that still does not convince you… read this (Click Here)
More Than Water-
Eating your Fruits &Vegetables that are high in water content is great to stay hydrated. These foods include Watermelon, Cabbage, Spinach, Squash and citrus fruits, (Oranges, Lemons etc) and Strawberries.
Get Yourself A Journal-
Again I know only my serious readers will actually do this next tip. Make sure you know how much water you have had during the day.
Leaving it to your memory just leaves a high chance you will forget, the journal is there to remember with you jotting it down so you don’t have to (you can get on with your day without having to memorize it all).
How much though?–
Note: what is more important is just to drink, asking this question and then not drinking anything at all (which tends to happen a lot) is a very silly thing to do, so long as you are drinking water you either have to drink more or less (Plus actually have shot of being hydrated)
You should be drinking 6 to 9 glasses of water a day! (6 being the minimum and 9 the highest) I personally drink 8 glasses of water daily.. but depending on what I am doing ( Outdoor workout or just a hot day) I occasionally drink a 9th cup.
Another thing if you buy a 1.5ml bottle that is the equivalent of 6 cups of water. So as long as you finish the whole bottle by the end of the day you will definitely be hydrated.
Do I really need to say any more here.. REALLY? (De-hydration x3)
Consider Other Fluids-
Water really is king for staying hydrated. Take into consideration though You can still drink Tea, coffee, milk and soups The amount of caffeine in tea and coffee does not discount the fluid in them. Though why anybody would drink coffee of his or her own free will is beyond me!
Will keep you hydrated, excuses just de-hydrated (and annoying to the listener). Another good tip is to try all these tips for the next 30, 60 or 90 days.. It may seem like a lot of days, but I really feel this is enough time for you to adapt to this new way of drinking and staying hydrated daily.
Note: Yeah, you may need to go to the toilet more often than you are used to… there are pros and cons to everything as I am sure you are aware of. This is one of them for staying hydrated, get over it and either decided yes or no!
That’s it guys I really hope this helps.
So how much water do you drink anyway?
Let me know what tips you are most looking forward
To trying out?
Leave your comments below letting me know
Until next time Ciao 😀