Low-carbohydrate diet | Improve Your Health – koc

Here's what you want to know about low- carbohydrates diets. The benefits of a low-carbohydrate diet will surprise you. Low-carbohydrate diet | Improve Your Health low-carbohydrate diet | Improve Your Health, "What should we do if we cannot make a ketogenic diet?" asks the question because it is difficult to diet to follow a ketogenic diet.

 


Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 


Low-carbohydrate diet | Improve Your Health – koc


have only one answer—a low carbohydrate diet.

 

The low-carbohydrate diet has an enormous nutritional structure that I advocate everywhere and sees its effect on my patients.

 

I don't want to make you more curious.

 

In this article, from the benefits of a low carbohydrate diet, how to make a low-carbohydrate diet? I will touch on the low carbohydrate diet's many issues to the low-carbohydrate diet program and answer the questions.

 

 

   If you are ready, we go!

 

0.1  What is a low carb diet?

 

1   Benefits of a low-carb diet

 

  Can use 1.1 in the treatment of neurological diseases

 

1.2 Treats Type 2 diabetes and insulin resistance

 

1.3 bits of help lose weight and reduce hunger

 

1.4 Reduces cholesterol and cardiovascular disease risk

 

1.5 How to make a low carbohydrate diet?

 

2   Frequently asked questions on a low carb diet

 

2.1 Is fiber included in the number of carbohydrates?

 

2.2 What foods should I avoid?

 

2.3 Who can go on a low-carb diet?

 

2.4 Where should I look for nutritional values ​​and recipes?

 

2.5 Can people who do sports have a low carbohydrate diet?

 

2.6 Low-carb diet: Summary

 


Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 

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What is a low carbohydrate diet? | how to start


 

A low-carbohydrate diet is a diet that consumes less than 100 grams of carbohydrates per day, and most of the calories needed are met from fat.

I want to talk about an important nuance here. Should not compare the low-carbohydrate diet to other popular diet programs (without scientific bases, such as the Swedish diet, water diet, and so on) with very tight molds.

 

Because it is crucial to keep the macros in this diet, you choose the nutrients.

 

Benefits of a low-carb diet

 

I have been working on low-carbohydratediets for many years and applying them to my patients. During this long period, I witnessed many different benefit profiles.

Below, I will tell you about the benefits of a low-carbohydrate diet, which have been proven by research and what I have experienced. But the services aren't just limited to this list.

 

  Can use it in the treatment of neurological diseases.

 

The brain can use two different fuels to generate energy. The first option is sugar, or glucose, as the primary fuel source. The second option is ketone bodies. In low-carbohydrate diets, blood ketone levels increase, and the brain starts to use ketones as sugar input into your body decreases and fat intake increases.

 

This is where the nuances of the two fuel sources emerge.

 

The first nuance is that ketone bodies do not need insulin hormone-like sugar to enter brain cells. This feature provides us an essential advantage in conditions such as Alzheimer's, where sugar input into brain cells is restricted (just like diabetes) because ketone bodies can directly feed the cell and reduce the disease's progression.

 

Studies show that a low-carbohydratediet slows the progression of the disease and even supports treatment in many neurological disorders, especially Alzheimer's and Parkinson's

 

 ( 1 ). The second nuance is the ability of ketone bodies to stabilize messages in the brain. In many diseases with a risk of seizures, especially epilepsy, stabilizing brain messages decreases the frequency and severity of attacks.

 

Studies show that a low-carbohydrate diet decreases the number of seizures by 50% in patients who continue to have episodes despite drugs, and even 16% of patients do not have seizures 

 

( 2 ). As a result, a low-carbohydratediet can be used for treatment support or treatment alone in neurological diseases and provides benefits.


 

Treats type 2 diabetes and insulin resistance

 

Following diets containing excessive carbohydrates for a long time causes you to gain weight and create insulin resistance in your body.


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Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 



Insulin resistance is simply the body's unresponsiveness to the hormone insulin, which allows sugar molecules in the blood to enter the cell. In other words, although there is insulin in the blood, the receptors in the cell wall do not see the hormone, and the sugar level in the blood increases.

 

If this situation continues to increase for a long time, the body loses its ability to secrete more insulin, and the problem turns into type 2 diabetes.

 

Thereare nearly 300 million type-2 diabetes diagnoses worldwide, and patients with insulin resistance several times more than this number.

 

The treatment is straightforward. Removing sugar sources from the patient's diet and replacing them with an energy source that does not need insulin. It may sound a little complicated, but the thing to do is straightforward. Reducing carbohydrate sources and increasing fat intake.

Thus, you remove sugar and put a more energy-efficient source, fats, into the equation.

Studies show that following a low-carb diet lowers blood sugar average and insulin level

 

 ( 3 ), and nearly all type-2 diabetics are treated within a few months by discontinuing drugs used to lower sugar 

 

( 4 ). As a result, low-carbohydrate diets are therapeutic for individuals with insulin resistance or type-2 diabetes.

 

It helps lose weight and reduce hunger.

 

I mentioned it in previous titles. Sugar consumption causes insulin release. This release then causes blood sugar to be absorbed rapidly into the cell and blood sugar to drop.

 

As a result, the person gets hungry.

 

In fat consumption, there is no excessive insulin secretion. Also, fat molecules are digested more slowly than carbohydrates and provide energy for a more extended period.

 

Low-carbohydrate nutrition helps prevent sweet cravings because sugar consumption puts you in a vicious cycle.

 

In this cycle, the primary mechanism is that sugar intake stimulates the rewarding mechanism, and your brain forces you to consume sugar for more rewards.

 

The many different mechanisms I mentioned above help reduce hunger on fat-heavy and low-carbohydrate diets.

 

Also, low-carbohydrate diets reduce hunger and help to lose weight by overcoming insulin resistance and turning the body's energy source from carbohydrates to fats.

 

Insulin is one of the essential elements in the weight loss process. Because excess insulin also activates fat storage and causes rapid lubrication.

 

For this reason, individuals who want to lose weight should reduce their blood insulin levels.

Studies show that low-carb diets are much more effective in weight loss than rival low-fat diets

( 5, 6 ). As a result, a low-carb diet allows you to lose weight faster than other high-carbohydrate diets. Also, low-carbohydrate diets help you feel less hungry in this difficult period when you consume fewer calories.

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Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 


 

Decreases cholesterol and cardiovascular disease risk

 

Two critical factors that increase the risk of cardiovascular diseases are blood pressure and cholesterol levels. The positive change in these parameters contributes to the healthy life process.

While low HDL creates the risk of cardiovascular disease, the opposite situation, that is, high HDL levels reduce the risk of cardiovascular diseases 

 

( 7 ). Increasing fat consumption with the application of low-carbohydrate diets increases HDL level 

 

( 8 ). High triglycerides and LDL increase the risk of cardiovascular disease. Because the most important actors of arteriosclerosis and occlusion problem are triglycerides and LDL.

The most critical determinant of triglyceride level is the simple sugar forms (especially fructose) consumed in the diet. Therefore, low carbohydrate intake decreases triglyceride levels 

 

( 9 ). What makes LDL molecules harmful is their small size. Thus, they can attach to the vascular wall and cause blockage 

 

( 10 ). Fat consumption increases LDL dimensions and prevents it from being harmful to cardiovascular health 

 

( 11 ). Low-carbohydrate diets help reduce high blood pressure, another risk factor for cardiovascular disease. The most effective solution to lower blood pressure compared to many diets is low-carb diets 

 

( 12 ). Also, low-carbohydrate diets create an excellent advantage for waist thickness, an essential indicator of cardiovascular disease.

 

Because the fat in the waist area is directly related to insulin resistance and metabolic disorders, low carbohydrate nutrition that instantly solves these problems is an essential weapon in belly melting.

 

As a result, low carbohydrate nutrition reduces LDL, triglyceride and high blood pressure, low HDL, and fat in the abdominal area, which poses cardiovascular disease risk.

 

I have explained the essential points about the benefits of a low-carb diet, but there are a few more points I would like to mention. I want to give them a shorter place.

 

Low carbohydrate diet: In women with polycystic ovary syndrome, low-carbohydrate diets help solve hormone disorders, acne, and overweight problems 

 

( 13 ). Low-carbohydrate diets can help reduce the number and severity of attacks in people with migraine problems. Unfortunately, this is not the case in all migraine types

 

( 14 ).In individuals with attention deficit and hyperactivity disorder, a low-carbohydrate diet can aid treatment and accelerate growth

 

( 15 ).In people with reflux problems, low-carb diets may benefit by reducing the amount of processed food intake 

 

( 16 ). How to make a low carbohydrate diet? If you have had diet experience before, you may be reluctant to change your diet, but don't worry.

 

A low-carb diet is not a structure that limits you, and you always suffer. Let me explain the primary logic step by step.

 

Step 1: You determine your daily calorie need. This number is variable for many people, and I'll tell you how to manipulate the number later. For now, just use the daily calorie calculation tool.



Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 


 

Step 2: Determine how many carbohydrates you will be consuming. If you do not want to have a ketogenic diet, the carbohydrate value you should take should be between 50 and 100 grams.

 

Step 3: Decide how much protein you should take. If you are working out and want to get more protein than average, this value should be a maximum of 1.8 grams of protein per kilo for men and a maximum of 1.6 grams of protein for women.

 

Step 4: Add up the number of carbohydrates and protein. Multiply the value you get by four. This indicates how many calories the carbohydrate and protein amount in your diet will save you.

 

Step 5: Subtract the calories of the carbohydrates and proteins you just calculated from the calorie needs you calculated at the beginning and divide by nine. The amount you receive represents the amount of fat you need to take daily.

 

Step 6: After calculating the macronutrients (protein, fat, and carbohydrate) intake, examine the foods you consume. Remove foods with excessive carbohydrates from your diet and include foods rich in fat in your diet. Try to match the amount of protein, carbohydrate, and fat.

My article on the most suitable foods for a low carbohydrate diet (in preparation for the article) will help you choose the right foods.

 

Here's how to make a low carbohydrate diet? The answer to the question is that simple.

 

Question for "what am I going to eat?" - Because choosing the right foods can be difficult for someone who has not practiced this type of diet before.

 

But no matter what, the benefit from a low-carb diet will be worth the effort. Be patient, feel free to make mistakes, and try to perfect your diet.

 

Frequently asked questions on a low carb diet.

 

If you are going to create a low carbohydrate diet system, you may encounter many different problems. I want to share with you the most common ones.

If you share your questions with me through the comments, we can expand the list.

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Low-carbohydrate diet | Improve Your Health
 Low-carbohydrate diet | Improve Your Health 


 

Is fiber included in the number of carbohydrates?

 

No, you have to subtract the weight of fiber from the total carbohydrate amount when calculating. The amount remaining after extraction refers to digested carbohydrates.

Since the ketogenic diet is minimal, I recommend that some individuals who cannot enter ketosis count digestible fiber from carbohydrates.

 

But this does not apply to those who will be on a low carbohydrate diet.


Which foods should I avoid?

 

The most crucial food group you should avoid are grains containing starch and simple sugar. Also, you should not choose sugary drinks and diet products.

Since dietary products are created by reducing fat, carbohydrates are added to preserve their flavor. Therefore, diet products contain much more carbohydrates than regular foods.

 

Who can go on a low-carb diet?

 

First of all, pregnant and breastfeeding, women should not have a low carbohydrate diet. I do not recommend a low carbohydrate diet to individuals under the age of eighteen.

 

Especially people who need to use this diet,

 

Type-2 diabetes,

 

Have insulin resistance,

 

With polycystic ovary,

 

Has Alzheimer's and Parkinson's disease,

 

With a risk of dementia,

 

Obesity problem,

 

Cardiovascular disease or danger,

 

Have high blood pressure problems,

 

Who wants to stay young,

 

can be listed as. Also, my only recommendation for people who want to live healthily is low carbohydrate diets.

 

Where should I look for nutritional values ​​and recipes?

We are in a new formation on this subject. You can find macronutrient values ​​and calorie information of the foods you are looking for here and ketogenic and low carbohydrate recipes here.

 

Although the system is very new, I know it has some shortcomings. You do not doubt that these deficiencies will be corrected and become perfect over time.

 

Can people who do sports have a low carbohydrate diet?

 

I meet many athletes who care about muscle mass and performance, and the first question almost always is, "can athletes eat low-carb diets?" is happening.

 

There is a straightforward answer to the question. Yeah!

 

Many endurance and strength athletes get degrees with a low-carb diet and can maintain their performance. There is nothing to worry about in this regard.

 

There is a slight nuance for bodybuilders working for muscle mass. The intramuscular carbohydrate stores can drain during the low-carbohydrate diet, and you may feel small.

Do not be afraid. Appearance shouldn't deceive you if you are consuming enough calories. Because the increase in your muscle mass is not prevented, it just seems empty because you have muscles.

 

If you are aiming for fullness, you can load carbohydrates when needed.

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Low-carb diet: Summary

 

low-carbohydrate diet is an effective diet that will radically change your life and bring you a new breath.

 

It is not in vain that it is the only diet I recommend for my patients who want to live healthy and long. For the last time, I would like to list the benefits of a low carbohydrate diet.

 

Benefits of low carbohydrate diet,

 

It reduces the risk of neurological diseases and facilitates its treatment,

 

It reduces the risk of cardiovascular disease,

 

It reduces high blood pressure,

 

It helps you overcome insulin resistance, treats type 2 diabetes,

 

Helps tumor shrinkage in cancer patients along with medical treatment,

 

It helps treat attention deficit and hyperactivity disorder,

 

It makes you lose weight and feel less hungry,

It helps to solve fertility problems, acne, and many other problems that come with the polycystic ovary,

 

Provides reduction in migraine attacks,

 

It reduces the frequency of seizures in epilepsy patients

 

It helps relieve reflux complaints,

 

can be listed as.

 

Reading my article called healthy nutrition guide, in which I explain the other principles of healthy eating, will help you reinforce the subject better.

 

You know how to make a low-carbohydratediet and have a good command of many details. Now that you have no obstacle to proper nutrition, how would you like to start? how to start?


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Low-carbohydrate diet | Improve Your Health – koc  Low-carbohydrate diet | Improve Your Health – koc Reviewed by KOC on February 07, 2021 Rating: 5

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