EAT ANYTHING?
Some of these diets suggest you can eat anything you want as long as you avoid carbs. They ‘OK’ the consistent ingestion of red meat, of bacon, of butter, and other saturated fats. I can do a complete article on this topic alone, but I'm going to bypass it since saturated fat has been so conclusively linked to coronary artery disease, it doesn't even merit discussion here.
I have, as I mentioned, met with great numbers of these dieters, and I've found some very consistent data in understanding their adherence to the diet. They all cut out simple sugars and refined and processed flours. That's good! I encourage people to do that as it will help stabilize blood sugar and facilitate fat release . . . providing that some other aspects of nutrition are in place (not ketosis) and providing that they are involved in a supportive exercise program. Another interesting thing I found, when analyzing their food intake, is although they are told by the diet books they don't have to cut calories, in each and every case, I mean without exception . . . they are eating fewer calories than they were before the diet!
Here's why. Firstly, while butter and cream cheese and sour cream are permitted, you're not allowed to eat potatoes or bread. What in the world will you put the butter, cream cheese, and sour cream on? Most people on the most popular low carb plans have bacon and eggs for breakfast, but they stop eating the cereal. For lunch they have a cheeseburger sans the bun. Bread, cakes, pastries, and other carb foods are very calorie dense. Most Americans are filling their mouths with high carb foods, thus if you eliminate carbs, you're eliminating MOST of their caloric intake. A steak, although it is higher in fat than many carb foods, is also more water dense, thus, when you take out the carb foods, it becomes quite challenging to keep caloric intake high! It's also meaningful to note that a diet composed primarily of protein and fat will decrease appetite by two separate mechanisms. By eliminating erratic sugar intake you stabilize blood sugar, minimizing sugar-induced food cravings. And by stimulating certain amino acids to cross the blood-brain barrier in greater amounts, you develop a greater sense of satiety. That means that not only are you taking in fewer calories, but your desire for food is decreasing leading to a continual drop of caloric consumption. This is, in the real world, simply a new or revisited twist on the calorie deprivation we know fails people.
So . . . will people lose weight on these diets? Of course! It's already clear that they'll lose substantial water weight. That can account for 4-10 pounds in the very first week!
Let's look at what happens after the water loss. Remember, glucose (stored as glycogen) is the preferred source of fuel for muscle contraction. In a state of calorie deprivation combined with the absence of that preferred fuel source the body finds a way of creating its own glucose, the blood sugar that it's lacking. It can manufacture blood sugar from amino acids. Amino acids are the building blocks of proteins, and there are three of them, known as the Branched Chain Amino Acids--leucine, valine, and isoleucine--that can be simply converted into glucose. You can get these amino acids by breaking apart complete proteins and simply metabolizing the other amino acids or dismissing them from your body as waste.
If I've confused you, I want to un-confuse you. I want you to understand this. Let me make it a bit simpler. No carbs come in… Your body wants glucose so it makes its own… It uses amino acids as the raw material… To get those amino acids, it must break down either dietary protein . . . or muscle tissue!
If you are taking in enough protein for muscle synthesis, enough protein that would normally allow you to build new healthy cells, in a state of carb depletion you'll likely sacrifice some of those proteins to manufacture glucose. That gives you intake of protein below that which you need to maintain lean body mass so muscle breaks down and is not repaired. Once you've exhausted your dietary protein supply, your body goes somewhere else to find amino acids. It breaks down more muscle tissue! Since muscle is the site where fat is burned, that cripples your fat burning ability. Since muscle--as opposed to fat--is tissue that actually burns calories, this process slows metabolism. This combination of factors guarantees that when you go off of the no-carb diet, (and you will…you must - your body craves carbs for survival), you will wind up gaining back all of the weight you lost plus additional fat.
BUT . . . WE'RE ALL CARB SENSITIVE?!?!?
The new diet books throw the term "carb sensitivity" around and often claim that all Americans due to their non-supportive eating habits, have developed a case of this mysterious ailment. They therefore recommend that you throw away most carbs. Interestingly, when your body is in a state of glycogen depletion, it begins creating little enzymes, literally hunting for carbs. Some chemical and metabolic changes take place leading to greater carb sensitivity than ever! A friend and associate, one of the individuals I most respect in this field, Keith Klein (a nutritionist based out of Houston, Texas) has found - as I have - an unquestionable increase in carb sensitivity among low carb dieters.
In working with individuals who do have some challenges with even moderate carb intake, I've found it far better to gradually shift carb intake from non-supportive simple sugars and refined flours to the more supportive carbs in meals complete with proteins, vitamins, minerals, and essential fatty acids. It is then possible to slowly get a carb sensitive individual to gradually tolerate and optimize ingestion of potatoes, whole grains, and vegetables. It takes time, but in a great majority of cases I've used this method to bring about consistent improvement in metabolism and body composition (fat loss). Healthfully. Throwing carbs out completely only adds to the problem.
It appears, based on clinical research, that 10-25% of Americans do have some level of insulin resistance (carb sensitivity). Conclusive research has clearly shown that improvements in body composition (lean body mass vs. fat) and regular exercise are far more important in offsetting the challenges of insulin resistance than cutting back carbs.
Several low carb diet authors lump carbs together as "the enemy." There's no question that a gradual American shift to pretzels, Snackwell cookies, and processed bagel breakfasts has led to impaired carbohydrate metabolism in some individuals, but there's no reason to throw the baby out with the bath water. Carbohydrates are a nutrient, and nutrient, by definition, means "something your body needs to ingest to sustain life." There's obviously a flaw with any program that asks people on a massive scale to eliminate intake of a vital nutrient. With a true understanding of the differences between complex carbs and simple sugars, it becomes possible to eliminate the culprits (simple and refined sugars) and reacquaint carb sensitive individuals with supportive metabolism of high qualify valuable complex carbs (along with protein, fats, vitamins, minerals, and an optimal supply of water).
BUT . . . WON'T THIS LOW CARB PLAN HELP MY METABOLISM?
I'm amazed that so many people buy into the claim that these low-carb or no-carb diets will stimulate metabolism when I can't find a shred of evidence that lends itself toward that direction. In fact, in the absence of carbs and necessary calories, not only does one run the risk of slowing metabolism through muscle loss, but the thyroid gland also performs a neat little trick. It alters its production of the hormones T3 and T4, hormones instrumental in regulating body heat, to "protect" the body from starvation. This results in a further slowdown of metabolism and can lead to long term thyroid challenges.
I believe, because there isn't any disagreement that exercise is going to be a definite positive factor in fat reduction, fitness, health, and alleviation of disease risks, and since glycogen is fuel for muscle contraction, it's more than obvious that exercisers need ample supplies of glycogen -- fuel obtained from carbohydrates. It's important to protect metabolism so the body learns to efficiently utilize carbs as fuel, proteins for cell repair and maintenance, and essential fats for their inherent biological value as components of cells.
I can keep going. I won't. I believe by now you should have some clarity on the truth behind the Protein Diets. More than ever, people need to be educated, and I'll continue to commit my programs to delivering the fitness truth. I want to emphasize that I do not have a personal vendetta against any of the no-carb diet gurus. I would simply encourage them to take note of the risks, open their eyes to those who are experiencing health issues resulting from these diets, and attempt to refine their approach into one better founded in science.
I will also continue to endorse those who share in delivering truth and I will continually strive to unite the ground army of unrecognized fitness professionals that can be so powerful in finally helping America get fit once and for all.
I welcome your responses and feedback to this article.
Phil Kaplan
Website: http://philkaplan.com
e-mail: [email protected]
(too long for me to add his reference material if you like i can post that also)
Some of these diets suggest you can eat anything you want as long as you avoid carbs. They ‘OK’ the consistent ingestion of red meat, of bacon, of butter, and other saturated fats. I can do a complete article on this topic alone, but I'm going to bypass it since saturated fat has been so conclusively linked to coronary artery disease, it doesn't even merit discussion here.
I have, as I mentioned, met with great numbers of these dieters, and I've found some very consistent data in understanding their adherence to the diet. They all cut out simple sugars and refined and processed flours. That's good! I encourage people to do that as it will help stabilize blood sugar and facilitate fat release . . . providing that some other aspects of nutrition are in place (not ketosis) and providing that they are involved in a supportive exercise program. Another interesting thing I found, when analyzing their food intake, is although they are told by the diet books they don't have to cut calories, in each and every case, I mean without exception . . . they are eating fewer calories than they were before the diet!
Here's why. Firstly, while butter and cream cheese and sour cream are permitted, you're not allowed to eat potatoes or bread. What in the world will you put the butter, cream cheese, and sour cream on? Most people on the most popular low carb plans have bacon and eggs for breakfast, but they stop eating the cereal. For lunch they have a cheeseburger sans the bun. Bread, cakes, pastries, and other carb foods are very calorie dense. Most Americans are filling their mouths with high carb foods, thus if you eliminate carbs, you're eliminating MOST of their caloric intake. A steak, although it is higher in fat than many carb foods, is also more water dense, thus, when you take out the carb foods, it becomes quite challenging to keep caloric intake high! It's also meaningful to note that a diet composed primarily of protein and fat will decrease appetite by two separate mechanisms. By eliminating erratic sugar intake you stabilize blood sugar, minimizing sugar-induced food cravings. And by stimulating certain amino acids to cross the blood-brain barrier in greater amounts, you develop a greater sense of satiety. That means that not only are you taking in fewer calories, but your desire for food is decreasing leading to a continual drop of caloric consumption. This is, in the real world, simply a new or revisited twist on the calorie deprivation we know fails people.
So . . . will people lose weight on these diets? Of course! It's already clear that they'll lose substantial water weight. That can account for 4-10 pounds in the very first week!
Let's look at what happens after the water loss. Remember, glucose (stored as glycogen) is the preferred source of fuel for muscle contraction. In a state of calorie deprivation combined with the absence of that preferred fuel source the body finds a way of creating its own glucose, the blood sugar that it's lacking. It can manufacture blood sugar from amino acids. Amino acids are the building blocks of proteins, and there are three of them, known as the Branched Chain Amino Acids--leucine, valine, and isoleucine--that can be simply converted into glucose. You can get these amino acids by breaking apart complete proteins and simply metabolizing the other amino acids or dismissing them from your body as waste.
If I've confused you, I want to un-confuse you. I want you to understand this. Let me make it a bit simpler. No carbs come in… Your body wants glucose so it makes its own… It uses amino acids as the raw material… To get those amino acids, it must break down either dietary protein . . . or muscle tissue!
If you are taking in enough protein for muscle synthesis, enough protein that would normally allow you to build new healthy cells, in a state of carb depletion you'll likely sacrifice some of those proteins to manufacture glucose. That gives you intake of protein below that which you need to maintain lean body mass so muscle breaks down and is not repaired. Once you've exhausted your dietary protein supply, your body goes somewhere else to find amino acids. It breaks down more muscle tissue! Since muscle is the site where fat is burned, that cripples your fat burning ability. Since muscle--as opposed to fat--is tissue that actually burns calories, this process slows metabolism. This combination of factors guarantees that when you go off of the no-carb diet, (and you will…you must - your body craves carbs for survival), you will wind up gaining back all of the weight you lost plus additional fat.
BUT . . . WE'RE ALL CARB SENSITIVE?!?!?
The new diet books throw the term "carb sensitivity" around and often claim that all Americans due to their non-supportive eating habits, have developed a case of this mysterious ailment. They therefore recommend that you throw away most carbs. Interestingly, when your body is in a state of glycogen depletion, it begins creating little enzymes, literally hunting for carbs. Some chemical and metabolic changes take place leading to greater carb sensitivity than ever! A friend and associate, one of the individuals I most respect in this field, Keith Klein (a nutritionist based out of Houston, Texas) has found - as I have - an unquestionable increase in carb sensitivity among low carb dieters.
In working with individuals who do have some challenges with even moderate carb intake, I've found it far better to gradually shift carb intake from non-supportive simple sugars and refined flours to the more supportive carbs in meals complete with proteins, vitamins, minerals, and essential fatty acids. It is then possible to slowly get a carb sensitive individual to gradually tolerate and optimize ingestion of potatoes, whole grains, and vegetables. It takes time, but in a great majority of cases I've used this method to bring about consistent improvement in metabolism and body composition (fat loss). Healthfully. Throwing carbs out completely only adds to the problem.
It appears, based on clinical research, that 10-25% of Americans do have some level of insulin resistance (carb sensitivity). Conclusive research has clearly shown that improvements in body composition (lean body mass vs. fat) and regular exercise are far more important in offsetting the challenges of insulin resistance than cutting back carbs.
Several low carb diet authors lump carbs together as "the enemy." There's no question that a gradual American shift to pretzels, Snackwell cookies, and processed bagel breakfasts has led to impaired carbohydrate metabolism in some individuals, but there's no reason to throw the baby out with the bath water. Carbohydrates are a nutrient, and nutrient, by definition, means "something your body needs to ingest to sustain life." There's obviously a flaw with any program that asks people on a massive scale to eliminate intake of a vital nutrient. With a true understanding of the differences between complex carbs and simple sugars, it becomes possible to eliminate the culprits (simple and refined sugars) and reacquaint carb sensitive individuals with supportive metabolism of high qualify valuable complex carbs (along with protein, fats, vitamins, minerals, and an optimal supply of water).
BUT . . . WON'T THIS LOW CARB PLAN HELP MY METABOLISM?
I'm amazed that so many people buy into the claim that these low-carb or no-carb diets will stimulate metabolism when I can't find a shred of evidence that lends itself toward that direction. In fact, in the absence of carbs and necessary calories, not only does one run the risk of slowing metabolism through muscle loss, but the thyroid gland also performs a neat little trick. It alters its production of the hormones T3 and T4, hormones instrumental in regulating body heat, to "protect" the body from starvation. This results in a further slowdown of metabolism and can lead to long term thyroid challenges.
I believe, because there isn't any disagreement that exercise is going to be a definite positive factor in fat reduction, fitness, health, and alleviation of disease risks, and since glycogen is fuel for muscle contraction, it's more than obvious that exercisers need ample supplies of glycogen -- fuel obtained from carbohydrates. It's important to protect metabolism so the body learns to efficiently utilize carbs as fuel, proteins for cell repair and maintenance, and essential fats for their inherent biological value as components of cells.
I can keep going. I won't. I believe by now you should have some clarity on the truth behind the Protein Diets. More than ever, people need to be educated, and I'll continue to commit my programs to delivering the fitness truth. I want to emphasize that I do not have a personal vendetta against any of the no-carb diet gurus. I would simply encourage them to take note of the risks, open their eyes to those who are experiencing health issues resulting from these diets, and attempt to refine their approach into one better founded in science.
I will also continue to endorse those who share in delivering truth and I will continually strive to unite the ground army of unrecognized fitness professionals that can be so powerful in finally helping America get fit once and for all.
I welcome your responses and feedback to this article.
Phil Kaplan
Website: http://philkaplan.com
e-mail: [email protected]
(too long for me to add his reference material if you like i can post that also)
