Living Low-Carb reading the book Nutritionist Jonny
Bowden, probably the most complete that exists today on this type of diet (with
the permission of The art and science of low Carbohydrate living) I could find
an interesting collection of some of these myths I've decided to adapt and
rewrite in my opinion and I detail below, in the form of the typical list
"10 ...". Yes, all commented and studies and tests, if applicable.
1 The low-carb diets are not healthy because they have
nutrient deficiencies
False. Probably this myth arises because at some stages
of some of these diets fruit or dairy is suppressed, as in the induction phase
of Atkins, and who knows not confuse the part for the whole. But usually
temporary stages and quite limited, then are incorporated reasonable amounts of
these foods, vegetables and vegetables, dairy, and vegetables high in fiber,
fruit or berries low carb with some regularity. Besides plenty of meat and
fish, of course, the more diverse the better. If basic principles are respected
and is a good program, they can provide the same (or even more and better)
balanced nutrients that any other diet.
2 Carbohydrates are necessary
False, especially if we refer to refined. This myth may
be related to the fact that our brain needs about 120 grams of glucose per day.
But they are glucose, no carbohydrates, and is often thought to be the same.
Our metabolism has many ways to obtain this glucose plus by carbohydrates. Not
only for the brain, for energy for the body and through other foods, use
diverse and varied mechanisms. Foods that carbohydrates only provide
"empty" (pasta, white bread, sugar, etc.) are a pure source of
energy, but generate a hormonal responses (especially by insulin) that are
fattening to many people. They really are not absolutely necessary. However, a
complete lack of any of the other two macronutrients, protein or fat, has
numerous adverse health effects, as demonstrated by many studies.
- Dietary Reference Intakes for Energy, Carbohydrate,
Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
3 Low carb diets are less effective for weight loss than
low calorie
False, but depends what you call effectiveness. Although
studies with mixed results, viewing the totality arguably the conclusions are
the following: In the short term (a few weeks), the more weight they lose they
are low carb. In the medium term (months), the difference in weight loss
between low carb and low calorie becomes negligible. The question is: What
long-term (years)? There are no conclusive studies showing that a diet is more
or less degree of dropouts than other such long term.
- Randomized comparison of reduced fat and reduced
carbohydrate hypocaloric diets on intrahepatic fat in overweight and obese
human subjects.
- A Low-Carbohydrate as Compared with a Low-Fat Diet in
Severe Obesity
- Comparison of the Atkins, Zone, Ornish, and LEARN diets
for change in weight and related risk factors Among overweight premenopausal
women: the A TO Z Weight Loss Study: a randomized trial
- Comparison of a low-fat diet to a low-carbohydrate diet
on weight loss, body composition, and risk factors for diabetes and
cardiovascular disease in free-living, overweight men and women.
4 The low carbohydrate diets have a high dropout rate and
risk of rebound effect
It may be true ... but for all diets. If you go back to
eating poorly, the lost weight is regained and even more, the diet is done is
done. Nutritionists always quick to say in their press that 80 or 90% of the
people who make these diets regain their initial weight, and often (so-called
rebound effect), to one or two years. Maybe, but I've never read any statistics
on the extent of abandoning their other diets, whatever they are, because it is
probably the same, or greater. There are no studies (or at least I do not know)
showing that a very long-term diets are more successful than others. My
personal opinion is that the day to do a comprehensive study on the subject
will be that low carb diets are those that have fewer failures, but for now is
just my opinion. Most related to this topic can be seen in some recent studies
examining hunger and cravings or cravings for different types of diets. And won
out low in carbohydrates.
- Change in food cravings, food preferences, and appetite
During a low-carbohydrate and low-fat diet
- The effects of a low-carbohydrate ketogenic diet and a
low-fat diet on mood, hunger, and other self-Reported symptom
5. low carb diets cause discomfort and unpleasant
symptoms
True, but only occasionally and very limited. These are
the possible problems and solutions:
- Constipation: It happens to some people when starting
this type of diet. As of a few days is solved and eating more fiber help during
this period.
- Dizziness, nausea, cramps: It sometimes happens at the
beginning and usually disappears shortly. It is easily countered by drinking
lots of water and taking broth (salt) occasionally (nausea are due to a small
imbalance of sodium).
- Bad breath: Often occurs in very low-carbohydrate
diets, the elimination by the breath of ketone bodies. It solves the gradually
increase carbohydrates and is mitigated by more frequent oral hygiene.
6. low carb diets cause calcium loss and bone mass
False. The origin of this myth is because the people who
follow high protein diets much calcium in the urine was found, which could
involve loss of calcium. However, the studies show the exact opposite, that
people with more bone mass are ingesting more protein because that absorption
of calcium is more effective (but also expel more urine).
- Dietary protein, calcium metabolism, and skeletal
homeostasis revisited
- Effect of Protein Intake on Bone Mineralization During
Weight Loss
7 The low-carb diets produce overload in the kidneys
False. This error results that in some cases of impaired
renal function, one of the treatments that relieve is to reduce protein intake.
But that does not mean that in a normal kidney protein intake overload it, has
never been observed. If you have a foot injury, you should walk a little to
relieve the discomfort, but does that mean that if you have your foot is better
to walk perfectly too little? That's it.
- The Impact of Protein Intake on Renal Function Decline
in Women with Normal Renal Function or Mild Renal Insufficiency
- Controlled changes in chronic dietary protein intake do
not change glomerular filtration rate
- Changes in renal function induced by weight loss During
high vs low-protein low-fat diets in overweight subjects.
8 Ketosis is dangerous
False. Ketosis is a process by which your body gets
energy in low glucose and low insulin, ie, very low carbohydrate diets. It is a
completely normal phenomenon and our metabolism recurs frequently. The
ketogenic diet, which produces ketosis, even has therapeutic applications. For
example, it is used for decades to reduce epileptic seizures and in some
studies has been associated with reduction of risk factors for cardiovascular
disease. The myth of the danger probably comes from confused with diabetic
ketoacidosis, which is somewhat similar in name and form. This other dangerous
process may suffer as people with type I diabetes and occurs under conditions
of high levels of glucose and absence of insulin, in which the ketone levels
soar and not being used for energy, become toxic.
- Ketogenic Diet for Epilepsy.
- A randomized trial Comparing a very low carbohydrate
diet and a calorie-restricted low fat diet on body weight and cardiovascular
risk factors in healthy women.
9 Low carb diets increase cholesterol and the risk of
cardiovascular disease
False. Usually critical reasoning is based on that if we
eat more fat and cholesterol, increases our blood cholesterol and therefore
also the risk of cardiovascular disease. First things first:
- Studies show that low-carb diets dramatically improve
triglyceride levels, notably the good cholesterol and maintain or, in some
cases (the minority), raise something, the bad cholesterol. In fact, they are
more effective than low-fat diets to reduce triglycerides.
- So, strangely enough, eating more fat and less carbohydrates
cardiovascular risk indicators (which include not only cholesterol) improved
significantly.
- Contrary to what is often still hear from many doctors,
numerous studies have shown that the amount of cholesterol that is ingested is
not related to cardiovascular indices riesg or atherogenic risk.
- The studies linking increased cholesterol with fat
intake not separate the effect of saturated fats trans fats. Y in which it has
been examined only the effect only of trans fat, has been shown to significantly
raise cholesterol. So, probably, the latter is the "guilty" of
hypercholesterolemia for much of Western society.
- Dietary fat and risk of coronary heart disease in men:
cohort follow up study in the United States
- Dietary cholesterol does not Increase biomarkers for
chronic disease in a pediatric population from northern Mexico.
- Dietary cholesterol provided by eggs and plasma
lipoproteins in healthy Populations.
10 The low-carbohydrate diets increase the risk of cancer
False, at least that well. Studies have demonstrated a
relationship between the intake of red meat and processed meat and colon
cancer. But no studies have analyzed this relationship in a low carb diet.
However, to minimize this risk is sufficient to control the amount of this type
of meat and combine it with poultry, rabbit and, above all, with a lot of fish,
for which the inverse relationship has been found (reduces risk). Not
forgetting the essential fiber, which comes from the hand of fruits, vegetables
and vegetables, which has also shown that protective virtue and perfectly
counteracts this risk, according to the latest research.
- Cambridge University Epic cancer key project findings.
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