![]() ![]() Low Carb Diet Side Effects Low carb diet side effects are manageable if you understand why they happen and how to minimize them. Understanding your physical …. The 36 foods represented on this list are the very best options. They are low in carbs and high in protein, which makes them some of the best out there. Some you may already …. Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Foods high in easily …. · Low-carb does not mean no-carb. When trying to build muscle, carbohydrates help spare the use of protein for energy, making it an important part of a bodybuilding diet plan. However, limiting your carb …. Low- carbohydrate diet - Wikipedia. Low- carbohydrate diets or low- carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Foods high in easily digestible carbohydrates (e. ![]() The amount of carbohydrate allowed varies with different low- carbohydrate diets. Such diets are sometimes 'ketogenic' (i. ![]() ![]() The induction phase of the Atkins diet[1][2][3] is ketogenic. The term "low- carbohydrate diet" is generally applied to diets that restrict carbohydrates to less than 2. Low- carbohydrate diets are used to treat or prevent some chronic diseases and conditions, including cardiovascular disease, metabolic syndrome, auto- brewery syndrome, high blood pressure, and diabetes.[6][7]History[edit]Prehistory[edit]A more detailed picture of early human diets before the origin of agriculture may be obtained by analogy to contemporary hunter- gatherers. According to one survey of these societies, a relatively low carbohydrate (2. Primatologist Katherine Milton, however, has argued that the survey data on which this conclusion is based inflate the animal content of typical hunter- gatherer diets; much of it was based on early ethnography, which may have overlooked the role of women in gathering plant foods.[9] She has also highlighted the diversity of both ancestral and contemporary foraging diets, arguing no evidence indicates humans are especially adapted to a single paleolithic diet over and above the vegetarian diets characteristic of the last 3. The origin of agriculture brought about a rise in carbohydrate levels in human diets.[1. The industrial age has seen a particularly steep rise in refined carbohydrate levels in Western societies, as well as urban societies in Asian countries, such as India, China, and Japan. ![]() Early dietary science[edit]In 1. John Rollo reported on the results of treating two diabetic Army officers with a low- carbohydrate diet and medications. A very low- carbohydrate, ketogenic diet was the standard treatment for diabetes throughout the 1. In 1. 86. 3, William Banting, a formerly obese English undertaker and coffin maker, published "Letter on Corpulence Addressed to the Public", in which he described a diet for weight control giving up bread, butter, milk, sugar, beer, and potatoes.[1. His booklet was widely read, so much so that some people used the term "Banting" for the activity usually called "dieting".[1. In 1. 88. 8, James Salisbury introduced the Salisbury steak as part of his high- meat diet, which limited vegetables, fruit, starches, and fats to one- third of the diet.[original research?]In the early 1. ![]() Frederick Madison Allen developed a highly restrictive short term regime which was described by Walter R. Steiner at the 1. Connecticut State Medical Society as The Starvation Treatment of Diabetes Mellitus.[1. People showing very high urine glucose levels were confined to bed and restricted to an unlimited supply of water, coffee, tea, and clear meat broth until their urine was "sugar free"; this took two to four days but sometimes up to eight.[1. After the person's urine was sugar- free food was re- introduced; first only vegetables with less than 5g of carbohydate per day, eventually adding fruits and grains to build up to 3g of carbohydrate per kilogram of body weight. Then eggs and meat were added, building up to 1g of protein/kg of body weight per day, then fat was added to the point where the person stopped losing weight or a maximum of 4. · Bad news for all the bagel-and-schmear lovers among us: It was recently revealed that people on a low-carb diet reduced certain risk factors for heart disease and lost nearly three times as much weight as those on a low-fat diet…. · You've cleaned out those pantry closets, gone food shopping, and made the commitment. It's official: you're on a low-carb diet! But while the road to a slimmer new you may be paved with high-protein foods, if you're like most low …. The process was halted if sugar appeared in the person's urine.[1. This diet was often administered in a hospital in order to better ensure compliance and safety.[1. Modern low- carbohydrate diets[edit]In 1. Richard Mackarness M. D. published Eat Fat and Grow Slim, a low- carbohydrate diet with much of the same advice and based on the same theories as those promulgated by Robert Atkins more than a decade later. Mackarness also challenged the "calorie theory" and referenced primitive diets such as the Inuit as examples of healthy diets with a low- carbohydrate and high- fat composition. In 1. 96. 7, Irwin Stillman published The Doctor's Quick Weight Loss Diet. The "Stillman diet" is a high- protein, low- carbohydrate, and low- fat diet. It is regarded as one of the first low- carbohydrate diets to become popular in the United States.[2. Other low- carbohydrate diets in the 1. Air Force diet[2. Austrian physician Wolfgang Lutz published his book Leben Ohne Brot (Life Without Bread) in 1. However, it was not well known in the English- speaking world. In 1. 97. 2, Robert Atkins published Dr. Atkins Diet Revolution, which advocated the low- carbohydrate diet he had successfully used in treating patients in the 1. JAMA).[2. 4] The book met with some success, but, because of research at that time suggesting risk factors associated with excess fat and protein, it was widely criticized by the mainstream medical community as being dangerous and misleading, thereby limiting its appeal at the time.[2. Among other things, critics pointed out that Atkins had done little real research into his theories and based them mostly on his clinical work. Later that decade, Walter Voegtlin and Herman Tarnower published books advocating the Paleolithic diet and Scarsdale diet, respectively, each meeting with moderate success.[2. The concept of the glycemic index was developed in 1. David Jenkins to account for variances in speed of digestion of different types of carbohydrates. This concept classifies foods according to the rapidity of their effect on blood sugar levels – with fast- digesting simple carbohydrates causing a sharper increase and slower- digesting complex carbohydrates, such as whole grains, a slower one.[2. The concept has been extended to include the amount of carbohydrate actually absorbed, as well, as a tablespoonful of cooked carrots is less significant overall than a large baked potato (effectively pure starch, which is efficiently absorbed as glucose), despite differences in glycemic indices. In the 1. 99. 0s, Atkins published an update from his 1. Dr. Atkins New Diet Revolution, and other doctors began to publish books based on the same principles. This has been said to be the beginning of what the mass media call the "low carb craze" in the United States.[2. During the late 1. US. By some accounts, up to 1. Food manufacturers and restaurant chains like Krispy Kreme noted the trend, as it affected their businesses.[3. Parts of the mainstream medical community has denounced low- carbohydrate diets as being dangerous to health, such as the AHA in 2. American Kidney Fund in 2. Low- carbohydrate advocates did some adjustments of their own, increasingly advocating controlling fat and eliminating trans fat.[3. Proponents who appeared with new diet guides at that time like the Zone diet intentionally distanced themselves from Atkins and the term 'low carb' because of the controversies, though their recommendations were based on largely the same principles .[3. It can be controversial which diets are low- carbohydrate and which are not.[citation needed] The 1. In the United States, the diet has continued to garner attention in the medical and nutritional science communities, and also inspired a number of hybrid diets that include traditional calorie- counting and exercise regimens.[7][3. Other low- carb diets, such as the Paleo Diet, focus on the removal of certain foods from the diet, such as sugar and grain.[4. On September 2, 2. NIH of 1. 48 men and women comparing a low- carbohydrate diet with a low fat diet without calorie restrictions over one year showed that participants in the low- carbohydrate diet had greater weight loss than those on the low- fat diet.[4. The low- fat group lost weight, but appeared to lose more muscle than fat.[4. Definition[edit]No consensus definition exists of what precisely constitutes a low- carbohydrate diet.[4. Medical researchers and diet advocates may define different levels of carbohydrate intake when specifying low- carbohydrate diets.[4. The American Academy of Family Physicians defines low- carbohydrate diets as diets that restrict carbohydrate intake to 2. The body of research underpinning low- carbohydrate diets has grown significantly in the decades of the 1. Most research centers on the relationship between carbohydrate intake and blood sugar levels (i. Practices[edit]Low- carbohydrate diets in general recommend reducing nutritive carbohydrates, commonly referred to as "net carbs", i. This means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, and other sweet or starchy foods. Some recommend levels less than 2. By contrast, the U. S. Institute of Medicine recommends a minimum intake of 1. The FAO and WHO similarly recommend that the majority of dietary energy come from carbohydrates.[5. Although low- carbohydrate diets are most commonly discussed as a weight- loss approach, some experts have proposed using low- carbohydrate diets to mitigate or prevent diseases, including diabetes, metabolic disease, and epilepsy.[5. Some low- carbohydrate proponents and others argue that the rise in carbohydrate consumption, especially refined carbohydrates, caused the epidemic levels of many diseases in modern society, including metabolic disease and type 2 diabetes.[5. A category of diets is known as low- glycemic- index diets (low- GI diets) or low- glycemic- load diets (low- GL diets), in particular the Low GI Diet.[6. In reality, low- carbohydrate diets can also be low- GL diets (and vice versa) depending on the carbohydrates in a particular diet. In practice, though, "low- GI"/"low- GL" diets differ from "low- carb" diets in the following ways: First, low- carbohydrate diets treat all nutritive carbohydrates as having the same effect on metabolism, and generally assume their effect is predictable. Low- GI/low- GL diets are based on the measured change in blood glucose levels in various carbohydrates – these vary markedly in laboratory studies. Bodybuilding Diet for Women | LIVESTRONG. COMWhile the average woman might base her eating plan on trying to lose weight, if you compete in bodybuilding or figure competition, your diet focus will often be on gaining weight. You don't want to gain fat, though - - rather, you want to increase lean muscle mass while still retaining a feminine shape. The key to achieving your ultimate physique is to consume the right number of calories and macronutrients while adjusting your food intake to support your intense training regime. Try eating 2,2. 00 calories to start and adjust accordingly. Photo Credit Warren Goldswain/i. Stock/Getty Images. When putting on muscle, you must be in a caloric surplus, which means that you take in more calories than you burn. According to the Dietary Guidelines for Americans 2. Try 2,2. 00 calories to begin with and adjust as needed. Ideally, for lean bulk you should gain around half a pound per week. If you're gaining more than that, lower your calories slightly; if you're losing or maintaining weight, add another 1. Try to consume one gram of protein per pound of bodyweight. Photo Credit Liv Friis- Larsen/i. Stock/Getty Images. Protein, carbs and fats are the macronutrients that provide you with energy. Protein is key in building and preserving muscle mass. In "The Protein Book," nutritionist Lyle Mc. Donald suggests that women involved in bodybuilding and intense weight training aim for around 1 gram of protein per pound of body weight daily. This means that you'll need to include a source of lean protein, such as chicken breast, cottage cheese, lean beef or turkey, at every meal. Once you've hit your protein target, consume carbs and fats to reach your total calories for the day. Carbs should come mainly from nutrient- dense, high- fiber sources, such as fruits, veggies, beans, whole- grain bread and rice. When choosing fats, opt for the unsaturated kind found in nuts, oils, avocados and fatty fish. Lowering your carb intake is a good way to lose fat. Photo Credit filipe varela/i. Stock/Getty Images. At some point, it'll be time to cut. This means dropping body fat and getting leaner, ready to unveil your hard- earned muscle and step on stage. To do this, you'll need to reduce your calories. Going back to the recommendation of 2,0. The easiest way to lower calories and lose fat while maintaining muscle is to lower your carbs a little, notes trainer, bodybuilder and nutritional consultant Tami Bellon. Your bulking and cutting diets don't need to be too different in terms of what you're eating. Photo Credit rez- art/i. Stock/Getty Images. Your bulking and cutting diets needn't be too different in terms of food choices - - just vary the amounts to fit your calorie intake. For a protein- rich breakfast, have an omelet, boiled eggs on whole- grain toast, or low- fat, low- sugar natural yogurt with mixed fruits. At lunch, go for a chicken salad if you're cutting, or a chicken sandwich if you're bulking. Dinner should be a mix of proteins, carbs, fats and veggies. Pick a meat, fish or meat substitute for your protein, such as lean steak, turkey, cod, salmon or tempeh. Or choose a higher- fat protein source, such as mackerel or ground beef. Add a grain or starch, such as brown rice, a sweet potato, or whole- grain pasta, as well as fats from olive oil and a little cheese. For your veggies, look to dark- green and brightly colored ones. If you want to include snacks between meals, opt for cottage cheese, nuts, whole- grain crackers and cold meat. The final consideration is your workout nutrition. Personal trainer and dietitian Stephanie Greunke suggests that straight after your workout, you eat a quick protein and carb meal, such as a smoothie with protein powder and fruit, or jerky with dried fruit.
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