Low carb

[janetlynne]

Is anyone else doing a low carb diet?

 

[faroukfarouk]

I used to pay less attention to nutritional values than I do now...

 

[bhsmte]

Is anyone else doing a low carb diet?

What is your definition of low carb?

As an fyi, low carb diets may work fine for those who are not very physically active. If one exercises frequently, low carb diets are not the way to go.

 

[janetlynne]

I eat 20-30 grams of carbs per day

 

[bhsmte]

I eat 20-30 grams of carbs per day

100 calories of carbs per day, is next to nothing.

How long have you been doing this and are you a physically active person?

 

[miss-a]

As an fyi, low carb diets may work fine for those who are not very physically active. If one exercises frequently, low carb diets are not the way to go.

I've got to agree here. I avoid all refined carbs and sugars, but I find I need complex carbs to keep going.

 

[janetlynne]

I've been doing this for a while now. In the past I've done it for a period of years.

 

[bhsmte]

I've been doing this for a while now. In the past I've done it for a period of years.

If you are, your body is in a ketosis state, which is ok, as long as you are getting enough protein.

I am curious as to your specific level of physical activity (exercise regime), because extremely low carb diets, typically don't work for very active people.

 

[theFijian]

I started eating low card to lose weight (lost 20lbs in 2 months) and have continued along a paleo/primal diet. I started very low carb (30-50g a day) but am now between about 50-80 a day on average. I steer clear of bread and most wheat products esp pasta, rarely have white potatoes or other starchy veg, and usually just replace them with a larger portion of whatever other veg I'm having.

As for exercise; I play 5-a-side football (soccer) once a week which involves a lots of intense sprints for about an hour, and I started doing that after I'd lost the 20lbs I mentioned earlier and I have no problem with energy levels during or after. I play in the evenings and there have been days where the only meal I've had that day has been lunch and not had a noticeable drop in energy levels compares to other weeks. I used to play much more when I was younger and could never have done that previously.

The idea that you cannot be active on a low card diet is demonstrably wrong (a quick google will show this). There are endurance athletes who are low carb, Tim Howard the US mens’ team goalkeeper, the doctor for the Australian Cricket team has put the squad on a low carb regime (cue jokes about Aussie cricketers), LeBron James, and other basketball players, have gone low carb. The important question to ask would be, why can't your calorie requirements come from either dietary or stored body fat instead of carbs?

Furthermore there is now a growing amount of evidence that points to the ever increasing prevalence of heart disease and type 2 diabetes being caused by the amount of processed carbohydrates and refined sugars in so-called 'healthy' low-fat diets. These carbs and sugars which have been specifically added to make low-fat foods more palatable. It's not that all carbs are bad, but that the cereal bars, energy drinks, low-fat yoghurts and the like which purport to be healthy are in the long term (and short term in many cases) doing much more harm than good and the long-held belief that red meat and saturated fat and by definition bad has been shown to have little basis in the scientific research.

 

[JasonHarless]

^^ It is possible for the body to adapt to a low carb diet while increasing energy demands, though it is not recommended as this places a tremendous amount of unnecessary strain on the body. Intentionally releasing this excessive amount of free fatty acids through this kind of stress (release of adrenalin, prolactin, estrogen, cortisol, seritonin) damages endocrine system primarily the thyroid and the mitochondria where proper metabolism of glucose is suppose to occur. The body thrives on the metabolism of sugar and has alternative ways to make sugar from non-carbohydrate sources when sugar is scarce at the health expense of the organism.

As far as athletes are concerned, they know they take a health risk to perform at such high levels as their sport is their livelihood.

 

[bhsmte]

^^ It is possible for the body to adapt to a low carb diet while increasing energy demands, though it is not recommended as this places a tremendous amount of unnecessary strain on the body. Intentionally releasing this excessive amount of free fatty acids through this kind of stress (release of adrenalin, prolactin, estrogen, cortisol, seritonin) damages endocrine system primarily the thyroid and the mitochondria where proper metabolism of glucose is suppose to occur. The body thrives on the metabolism of sugar and has alternative ways to make sugar from non-carbohydrate sources when sugar is scarce at the health expense of the organism.

As far as athletes are concerned, they know they take a health risk to perform at such high levels as their sport is their livelihood.

The body will indeed adapt to low carb diets and will create glucose from other sources.

Now, when it comes to one with high exercise demands, who is also on a very low carbohydrate diet, there are some endurance athletes who claim they have done fine on these diets, but more research needs to be done in regards to how it impacts performance.

 

[theFijian]

The body will indeed adapt to low carb diets and will create glucose from other sources.

Are you sure the body doesn't start getting energy by ketosis instead? So lower levels of glucose, lower insulin production, thereby warding off type 2 diabetes and an effective way of managing it

Now, when it comes to one with high exercise demands, who is also on a very low carbohydrate diet, there are some endurance athletes who claim they have done fine on these diets, but more research needs to be done in regards to how it impacts performance.

The research would be simple, look at their results.

 

[theFijian]

Now, when it comes to one with high exercise demands, who is also on a very low carbohydrate diet, there are some endurance athletes who claim they have done fine on these diets, but more research needs to be done in regards to how it impacts performance.

Not an endurance sport but Australian Rules is certainly high-intensity

Controversial diet: Dees turn to fat for fitness - AFL.com.au

New diet has lean Dees fit and ready to fire, says Vince - AFL.com.au

 

[bhsmte]

Are you sure the body doesn't start getting energy by ketosis instead? So lower levels of glucose, lower insulin production, thereby warding off type 2 diabetes and an effective way of managing it

The research would be simple, look at their results.

The research so far, has been a mixed bag at best and more research has to be completed.

It appears as though, a low carb diet does not harm (and in fact helps) the endurance athlete who is performing at a certain level of their max VO2, around 60%. The question that still remains and some studies have shown, is when the athlete starts to exceed this 60% level (and most higher end endurance athletes perform at 70-75% of max VO2) that overall performance may be less with low carb diets. Also, there are some indications, that those on low carb diets, have a slight decrease in their max VO2 capacity over time.

Bottom line, more research has to be done on this.

 

[God's Child]

I eat 20-30 grams of carbs per day

Hi Janetlynn,

30 a day doesn't sound like enough. What made you decide on 30 grams?

I think low carb diets are great and can be very healthy but I thought that eating 30-60 grams of carbs per meal was recommended and considered low and healthy and good for your brain.

 

[bhsmte]

Hi Janetlynn,

30 a day doesn't sound like enough. What made you decide on 30 grams?

I think low carb diets are great and can be very healthy but I thought that eating 30-60 grams of carbs per meal was recommended and considered low and healthy and good for your brain.

Not really. The body can function quite well on very low carb diets and thousands of years ago, this was common place with humans.

When the body has very low levels of carbo consumption, it will enter ketosis, which means fat will be primarily metabolized for fuel. portions of the brain do require glucose to function properly, but the body can manufacture glucose from protein, when it is required to.

The key is to consume enough protein, to allow the body to manufacture the glucose required for the brain and to avoid drastic caloric reduction, which will only cause the body to lower metabolism and increase the chances one will start to store much more fat, as an insurance policy against drastically reduced intake.

What is still in question, is the impact of very low carb diets on athletic performance, especially those who compete at high levels. More research needs to be done in that area.

 

[God's Child]

I consume protein at every meal. I think a more active person needs more carbs then a less active person. I am just curious though, what would you recommend as an adequate amount in ones diet?

 

[bhsmte]

I consume protein at every meal. I think a more active person needs more carbs then a less active person. I am just curious though, what would you recommend as an adequate amount in ones diet?

Tons of variables are in play here, which are specific to each person and what their health goals are.

To avoid ketosis, the break off point is around 60-80 grams of carbohydrates, depending on one's size and their activity level. Some people are trying to achieve ketosis, because it enhances the bodies ability to burn fat for fuel, but also has some downsides as well, depending on the person and their complete diet and their fitness level.

It is my personal opinion, that if the goal is to lose fat, the primary strategy that should be relied upon is physical activity, with diet being the second primary factor. Too many people focus solely on diet and this is where many people get into trouble with yo yo dieting and losing weight and then gaining it all back and each episode of losing weight, usually involves packing on more fat.

The more physically active a person is, the less important diet becomes. The less physically active a person is, the more important diet becomes.

 

[blessedmomof5]

I've always wondered, would it be possible to eat either a NO carb diet, or not to exceed 1o grams a day. and what effect would it have on the body?
It was also my belief when eating low carb, you needed to add healthy fats into your diet.

 

[bhsmte]

I've always wondered, would it be possible to eat either a NO carb diet, or not to exceed 1o grams a day. and what effect would it have on the body?
It was also my belief when eating low carb, you needed to add healthy fats into your diet.

It would mean after a period of time, your body would go into ketosis, where fats are burned for energy.

The body is capable of living on this type of diet, as long as you consume enough calories to sustain yourself. The brain needs sugar, but the body can make sugar from protein, when required to do so.

Now, everyone reacts a bit differently to these types of diets and if you are one is very physically active, you may find your energy levels are not adequate to sustain those activities or you may be ok, it all depends how well your body adapts.