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
I 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!
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?
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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.
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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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.
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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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,
Has Alzheimer's and Parkinson's disease,
Cardiovascular disease or danger,
Have high blood pressure problems,
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
A 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?
If like this article please comments and share
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Reviewed by Anonymous
on
February 07, 2021
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