Archive for the ‘Low Carb Diet’ Category

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Low Glycemic Diet Reduces Deadly Systemic Inflammation

June 7, 2012
Low Carbohydrate Diet Reduces Inflammation Levels to Prevent Disease

Low Carbohydrate Diet Reduces Inflammation Levels to Prevent Disease

Researchers from the Fred Hutchinson Cancer Research Center have published the result of a study showing that a diet rich in slowly digested carbohydrates, such as leafy green vegetables, legumes and other high-fiber foods, significantly reduces markers of inflammation associated with the onset of chronic disease. The work, reported in The Journal of Nutrition, explains that a diet rich in high-fiber foods significantly improves insulin signaling and resistance that promote life-shortening diseases including cancer, cardiovascular, stroke and dementia.

Monitoring the glycemic-load of different foods lowers the risk of blood glucose spikes and also increases a hormone that helps regulate the metabolism of fat and sugar. Health minded individuals will want to ensure they eat between thirty and fifty grams of fiber from a variety of food sources each day to control systemic inflammation and lower disease risk.

Low Glycemic Diet Lowers Inflammatory Blood Marker by Nearly a Quarter

Beans, Lentils and Lean Protein Lower CRP Blood levels to Prevent Cancer and Diabetes

Beans, Lentils and Lean Protein Lower CRP Blood levels to Prevent Cancer and Diabetes

The random controlled study involved eighty healthy men and women selected from the Seattle, WA area. Half were considered to be of normal weight, and the other half were overweight or obese as measured on a standardized BMI scale. Researchers found that among overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent.

Other studies in the past have suggested a correlation between dietary carbohydrate and sugar consumption as measured by the glycemic index of foods and systemic inflammation. This research is important because the C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease.

Lowering Blood Glucose Levels Increases Adiponectin to Guard Against Cancer and Diabetes

Monitor Post-Meal Blood Glucose to Eliminate Dangerous Spikes

Monitor Post-Meal Blood Glucose to Eliminate Dangerous Spikes

Dr. Marian Neuhouser, a member of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center noted “Lowering inflammatory factors is important for reducing a broad range of health risks. Showing that a low-glycemic-load diet can improve health is important for the millions of Americans who are overweight or obese.”

Neuhouser and her team also found that increasing low glycemic load foods in the participants diet by just five percent resulted in increased blood levels of a protein hormone called adiponectin. The hormone is known to protect against a number of different cancer lines as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries.

Many health-minded people know the importance of avoiding processed carbohydrates and sugar-laden foods while increasing dietary fiber. Dr. Neuhouser concluded “Whenever possible, choose carbohydrates that are less likely to cause rapid spikes in blood glucose… these types of low-glycemic-load carbs include whole grains; legumes such as kidney beans, soy beans, pinto beans and lentils as well as fruits such as apples, oranges, grapefruit and pears.” This study provides another chapter to the growing body of research that demonstrates the importance of dietary choices to prevent heart disease, cancer, diabetes and most chronic illnesses.

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Low Carb Diet Reduces Belly Fat and Lowers Disease Risks

September 3, 2011
Study Shows Low-Carb Diet Boosts Abdominal Fat Loss

Study Shows Low-Carb Diet Boosts Abdominal Fat Loss

Many health-conscious individuals understand that the key to optimal health and well-maintained body weight is achieved by adherence to a reduced carbohydrate diet. Extensive scientific evidence now exists to show that elimination of refined carbs, wheat products and sugar help the body to properly regulate abdominal fat stores and significantly lower chronic disease risks to extend lifespan.

The result of a study provided to the Endocrine Society conference in Boston explains that even a modest reduction in carbohydrate-rich foods promotes the loss of deep belly fat and can reduce the risk of developing Type II diabetes, stroke and coronary artery disease.

Low Carbohydrate Diet Lowers Abdominal Fat Stores

Reduced Carbohydrates Aid Weight Loss Efforts

Reduced Carbohydrates Aid Weight Loss Efforts

The study included 69 overweight but otherwise healthy men and women. Participants were broken into two groups and were fed either a calorie-controlled low-fat (higher carbohydrate) diet or a low-carb (higher fat) diet, each for an eight week period. The diet for the initial eight-week period consisted of a normal weight-maintenance intervention, while the second interval lowered the calories consumed by 1,000 calories per day.

Researchers measured the participants deep abdominal fat at the beginning and end of each dietary phase using computed tomography (CT) and dual-energy x-ray absorptiometry (DXA) scans. Based on the result of these tests, researchers were able to determine that participants consuming the carbohydrate-restricted diet had 11% less deep abdominal fat than the group eating the standard diet.

Interestingly, researchers found that ethnic diversity plays an important role as white participants lost more belly fat than those of other racial backgrounds. The scientists believe this is due to the higher fat concentrations seen in whites, and they benefit most from the loss of abdominal fat.

Reduced Calorie, Low-Carb Diet Significantly Lowers Chronic Disease Risks

Carb Elimination Shown to Lower Chronic Disease Risks

Carb Elimination Shown to Lower Chronic Disease Risks

Due to the reduction of calories in the second eight week phase of the study, both groups lost weight. Those following the carb-restricted diet lost 4% more total abdominal fat than the group fed the lower fat, higher carbohydrate diet. Principal study author Dr. Barbara Gower commented on the results, “For individuals willing to go on a weight-loss diet, a modest reduction in carbohydrate-containing foods may help them preferentially lose fat, rather than lean tissue.”

This study provides support for a wealth of other research showing that the low-fat, high-carbohydrate diet prescribed by physicians and dieticians over the past several decades is a crucial contributing factor to the overweight and obesity epidemic. This type of diet directly contributes to the proliferation of illnesses including diabetes, stroke and cardiovascular disease.

Excess visceral body fat dramatically raises the risk of these diseases that are linked to the excessive consumption of carbohydrate rich foods. Participants in the abdominal fat reduction arm of this study consumed 43% of calories from carbohydrates. Carbohydrate food sources included low glycemic offerings such as leafy greens and many types of vegetables and excluded breads, pasta and sweets known to promote overweight, obesity and chronic disease.

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Limit Carbs to Lose Weight and Extend Lifespan

December 20, 2010

(Article first published as Cut Carbs, Not Fat to Lose Weight and Live Longer on Technorati.)

Carbs Promote Body Fat and Lead to Disease

Carbs Promote Body Fat and Lead to Disease

We’re having trouble changing our mindset about the best type of diet to promote health and weight loss. For decades we have been told that fat is bad and whole grain carbohydrates are good. Food manufacturers cleverly cut all the fat from many of their offerings and pumped up sugar and carbs to compensate. We merrily went along eating massive quantities of `healthy` low fat foods with the thought that we would avoid fat, get skinny and avoid the number one killer, heart disease.

Unfortunately just the opposite has happened. American obesity rates are at epidemic proportions and heart disease still unnecessarily claims the lives of millions each year. Fortunately it’s not too late to make changes that can save your life and help you to lose weight permanently.

Fat is Not the Problem

Healthy Fat Sources Promote Good Health

Healthy Fat Sources Promote Good Health

Current dietary advice from the USDA food pyramid promotes the idea that the bulk of our daily calories should come from carbohydrates. Fat is to be used sparingly and there is no differentiation between different fat sources. Information provided by medical researchers and published in the Los Angeles Times explains that we have been misled over the years and that fat is actually a vital component to cellular structure. Carbohydrates and sugars are the real culprit that influence how body fat is stored and can wreak havoc with normal metabolic activity.

Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health explains “If Americans could eliminate sugary beverages, potatoes, white bread, pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight and diabetes and other metabolic diseases.” Refined and processed carbs have become the core of our diet. Eventually, carb overload leads to insulin resistance, diabetes and heart disease and has a major impact on our ability to lose weight.

Carb Warfare: The Battle of the Bulge

Over time, our body becomes tired from processing large amounts of carbohydrates. The pancreas exhausts its natural ability to secrete insulin and counter the massive amount of sugar that is continually dumped into the bloodstream. The body preferentially burns carbohydrates for energy, and stores the remaining calories as fat. When given the opportunity, our body prefers to burn fat, but there must be an absence of carbs for this to happen.

The typical American diet provides a never ending flow of carbs and corresponding blood sugar spikes. We like to snack regularly between meals, so there is rarely an absence of carbohydrates. Our body is never able to tap into our fat stores because we continually provide a ready source of energy in the form of high carb consumption. The only way to trigger fat metabolism is to drastically limit our carb intake.

Cut the Carbs for Weight Loss Success and Health

Restrict Carbs to Lower Blood Sugar and Improve Insulin Response

Restrict Carbs to Lower Blood Sugar and Improve Insulin Response

Humans have not evolved with the ability to consume and metabolize huge quantities of carbohydrates. The typical American diet is 60% carbohydrate and the direct cause of the obesity calamity, as well as a significant trigger for many inflammatory diseases. Drop carb intake to no more than 20% of calories and substitute healthy monounsaturated uncooked fats and protein sources with each meal. Fats and proteins are more difficult for the body to break down and slow the release of glucose from carbohydrates. Try drastically lowering your carb intake for 2 weeks and you’ll be on the road to successful weight loss and improved health.

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Carbohydrates Contribute to Obesity, Shortened Lifespan

December 8, 2010

(Article first published as Cut Carbs from Diet to Aid Weight Loss and Extend Life on Technorati.)

Carbohydrates Contribute to Overweight and Can Shorten Life

Carbohydrates Contribute to Overweight and Can Shorten Life

If you knew that the key to successful weight loss and adding extra years to your life was a matter of making simple changes to your diet, would you want to know more details? There is no doubt that the type of foods we eat every day affect the way our body burns or stores calories, and new research indicates that carbohydrates may be critical to the development of disease and how long we live.

Scientists have discovered that the human body can sustain 120 healthy years before our cellular matrix simply wears out and we die. Yet the average life span is only 80 to 85 years. And for many the last decade of life is far from pleasant, as declining health, excess body weight and disease devastate the lives of so many productive people. Learn how you can control the genes that promote longevity and lose weight naturally.

Study Finds Insulin Dysfunction Triggers Most Lethal Diseases and Obesity

Processed Carbs Cause Insulin Resistance and Disease

Processed Carbs Cause Insulin Resistance and Disease

The results of a study conducted at the University of California show that insulin is a major accelerant of the aging process and is the main reason that obesity and diseases such as heart disease, cancer, diabetes and dementia are so prevalent today. Insulin is released primarily as a response to excess blood sugar and consuming excess carbohydrates.

After a large meal of breads, pasta and sugary treats, large amounts of insulin are needed to mop up the massive amount of glucose in the blood. After years and even decades of carb overload, insulin becomes resistant and unable to perform effectively, allowing high levels of sugar to remain in the blood. Sugar is known to feed cancer cells, and damages the inner lining of the arterial walls increasing risk of heart disease and heart attack.

Carbohydrates Affect Genes That Control Lifespan

Research from this study demonstrates that carbohydrate consumption directly affects two key genes that govern longevity and youthfulness. Aging has always been viewed as a natural process that is inevitable and to be accepted as part of getting older. We now understand that our genetics determine how quickly we age, and that carbs influence the action of those genes responsible for regulating key metabolic processes that promote disease.

Processed Carb Diet Leads to Obesity

Traditional Low Fat Diet Causes Obesity

Traditional Low Fat Diet Causes Obesity

For decades the medical profession has promoted the low fat diet as a preventive measure for heart disease and lower weight. A low fat diet means high carb consumption, and the statistics show that heart disease and obesity have both soared since the conception of the low fat mantra. Researchers have demonstrated that fat is essential to health, and processed carbs cause metabolic alterations that promote fat storage. The best way to lose weight is to adopt a moderate fat diet (no hydrogenated or trans fats) and eliminate all processed and refined carbs.

This study provides another example of how our junk food diet of fast and convenience foods is damaging the health of our nation and is behind the obesity epidemic. Excess or resistant insulin are shown to be the primary cause of premature death by promoting lethal chronic disease and contributing to excessive fat storage. Control your insulin by limiting carbs and eating healthy fat sources that help prevent illness and lead to successful weight loss.

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Protein in Diet Boosts Weight Loss Efforts

November 26, 2010

(Article first published as Protein Balance Found to be Key to Successful Weight Loss Diet on Technorati.)

Calories From Protein Assist Weigth Loss Efforts

Calories From Protein Assist Weight Loss Efforts

So, when is a calorie not really a calorie? This is a question that has been asked by weight loss enthusiasts for the past century. As you may have guessed, many people have not yet found the answer as evidenced by the continuing overweight and obesity challenges that plaque millions of Americans.

Medical researchers have been busy working to determine if successful weight loss is merely a matter of caloric balance or if calories from different food sources have a different effect on how our body stores fat. New information now provides evidence that some calories are more demonic than others and can impact your path to permanent weight loss.

Caloric Balance is Essential to Weight Loss Efforts

Use Protein to Jump Start Your Weight Loss Metabolism

Use Protein to Jump Start Your Weight Loss Metabolism

The results of a Danish study published in the prestigious New England Journal of Medicine compared five different protein and carbohydrate balanced diets on their ability to initiate and maintain weight loss. Study participants initially lost an average of 24 pounds and then were placed on one of five specially prepared diets which varied from low carb/high protein to high carb/low protein.

The results showed that those on the low glycemic, high protein diet were 45% more efficient in maintaining their lost weight. Dr. Thomas Larsen, the co-author of the study theorized that the higher protein content provided a stronger satiety effect while improving blood sugar control. He concluded, “There has been considerable controversy over the role of glycemic index in general, and obesity treatment in particular. This study provides very strong, supportive evidence for the importance of this low-glycemic concept.”

Protein Boosts Metabolism, Assists Weight Loss

Eat a Quality Protein Source Each Day for Breakfast

Eat a Quality Protein Source Each Day for Breakfast

The Danish study is the latest body of research to demonstrate that a higher protein diet when combined with a dramatically lower consumption of processed and refined carbohydrates is needed to boost metabolic rate and stimulate weight loss. Information published in the American Journal of Clinical Nutrition provides evidence that health adults should eat three-quarters of their body weight in grams of protein each day.

Critical metabolic changes begin to take place when you increase protein consumption to 30% of calories and decrease or eliminate sugar and refined carbs that drive blood sugar levels out of control. Since protein is much more difficult to break down, your body exerts more energy to metabolize a calorie of protein than the same simple carb calorie. And protein provides essential branched chain amino acids that your body requires as basic cellular building blocks. The answer is clear. All calories are not created equal.

One of the best ways to shift your body into fat burning mode is to begin each day with a good source of protein. This fuels your metabolic engine and limits blood glucose surges that can last all day. Ideal sources of protein include red meat (free range beef, minimally cooked) and cottage cheese, as well as milk, eggs, fish, chicken, legumes, peanuts, cheese, nuts, and seeds. Try increasing the amount of healthy protein in your diet and watch your weight loss goal become reality.

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Top Diabetes Prevention Strategy

October 24, 2010

(Article first published as New Diabetes Cases Projected to Triple by 2050 on Technorati.)

Diabetes is Preventable with Dietary Modification

Diabetes is Preventable with Dietary Modification

Information released by the Centers for Disease Control and Prevention shows that diabetes will continue to grow to epidemic proportions over the next 40 years. Presently 1 in 10 US adults suffers from the disease, yet a quarter of those people are unaware their metabolism is no longer able to counteract the damaging effects of all the processed foods and sugar they consume each day. The disease is caused by poor diet and lifestyle and is considered to be one of the ten most preventable diseases.

Disabling the Health Care System

People diagnosed with diabetes have medical costs that are more than twice that of those who don’t have the disease. According to a study published in the journal Population Health Metrics, the number of diabetes cases will triple by 2050, affecting between 1 in 3 and 1 in 5 depending on population statistics and how long people will live after developing the disease. Diabetes will become the leading underlying cause of mortality as it more than doubles the risk of heart disease and sudden death from a heart attack.

The Real Cause of Type II Diabetes

With small exception, Type II diabetes is caused by a diet that is packed with processed foods stripped of any nutrients and loaded with sugar and refined carbohydrates. This diet accounts for the majority of calories consumed by many people each day. With every meal, blood sugar levels are pushed higher, followed by a severe crash.

These wild swings eventually overpower insulin’s ability to mop up excess sugar in the blood and usher it to muscles and our cells to be used as a source of energy. Ultimately insulin becomes resistant to the increased blood sugar levels and is unable to efficiently remove excess glucose from our blood. Sugar is then allowed to remain in the blood where it damages organs and causes serious complications to our kidneys, heart, eyes and nervous system.

Prevent Diabetes in Your Future with Diet

Low Carb Diet is Essential to Control Diabetes

Low Carb Diet is Essential to Control Diabetes

Research has shown that you can effectively prevent and treat diabetes through a stringent plan involving dietary modification and blood sugar monitoring. Any food that dramatically raises blood sugar must be systematically eliminated from your diet. Begin by cutting all processed carbohydrates such as chips, crackers and all junk food treats. The vast majority of people are also very sensitive to wheat and cornstarch so they must eliminate all breads (including multi-grain varieties), pasta and potato-based foods.

Check Your Blood Sugar After Eating

Monitor Blood Sugar After Each Meal

Monitor Blood Sugar After Each Meal

The second part of the plan involves checking blood sugar after eating, as this is when glucose becomes elevated and is known to be most dangerous. Begin by reading all nutrition labels for carbohydrate content. Any food that lists more than 5 grams per serving should be avoided. Using an inexpensive blood glucose meter, check your blood sugar at 1 and 2 hour intervals to be sure you don’t exceed 140 mg/Dl at any time. Extensive research has shown that blood glucose levels above 140 mg/Dl result in diabetic complications and are a strong indicator that you are either diabetic or will become diabetic within the next 6 to 12 months.

The important news is that you can either prevent or treat diabetes before it has a chance to deteriorate your health. By controlling blood sugar with a healthy low carbohydrate diet and strict monitoring of blood glucose levels, you can halt this disease in its tracks and dramatically lower the risk of many deadly complications.

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Eliminate Sugar to Drive Weight Loss

October 19, 2010

(Article first published as Study Shows Source of Calories Important to Weight Loss Efforts on Technorati.)

Calorie Source Critical to Weight Loss Efforts

Calorie Source Critical to Weight Loss Efforts

Is it true that a calorie is just a calorie, regardless of whether it comes from a fat, protein or carbohydrate source? A basic physics class will demonstrate that in a laboratory setting, all calories require the same amount of energy to burn regardless of type.

Our body uses a highly evolved energy management system that takes cues from the total number of calories consumed, as well as the calorie source to adjust our metabolic rate and determine fat storage patterns. A successful weight loss plan must include the right balance of nutrients to ensure weight loss success.

All Calories Are Not Created Equal

Our body regulates our genes based on the food we eat. Long standing research has shown that the quantity of foods we consume influences special genes that regulate longevity and the onset of disease. In the same fashion, the type of food we eat affects our metabolism and the effectiveness of insulin to control blood sugar. A diet high in refined carbohydrates that quickly convert to glucose results in insulin resistance and a host of metabolically mediated diseases.

Excess Carb Calories Stored as Fat

Sugar Calories Found to Triple Fat Storage

Sugar Calories Found to Triple Fat Storage

In his book Living Low Carb, nutritionist Dr. Jonny Bowden explains the results of a Swedish study where volunteers were given 20 extra calories from candy or peanuts each day for each half pound of body weight. That amounts to an extra 18,200 calories for a 150 pound individual over the course of 2 weeks or slightly over 5 pounds of additional weight from a simple calorie conversion. The group eating high protein peanuts gained a slight amount of weight, but the candy eating subjects packed on 3 times as much weight from the extra sugar calories.

Simple Carbs Raise Blood Sugar, Fuel Fat Storage

Calories from processed carbohydrate foods including candy, bread, pasta and baked goods cause blood sugar levels to surge after every meal. Eventually this leads to insulin resistance as glucose is not efficiently used for energy and remains in the blood. The body responds by converting the sugar into triglycerides or blood fats which are then easily stored in your fat cells.

Eating Protein Increases Base Metabolism

Protein Increases Base Metabolic Rate

Protein Increases Base Metabolic Rate

Protein has a much different effect on metabolism than simple carbohydrates. Proteins such as lean meats, nuts, seeds and whey do not stimulate blood sugar and help to maintain ideal insulin levels. Protein calories are converted to energy as long as total calories from all sources are not extreme. The body is much less likely store calories as fat since triglycerides are not formed in excess and insulin remains effective in managing blood sugar levels. Studies have shown that protein consumption increases metabolic rate at rest which burns more calories throughout the day.

Successful weight loss remains out of reach for the vast number of people who begin the journey. Many more people would be able to achieve their goal by eliminating refined carbohydrates and substituting healthy protein choices in addition to calorie restriction. By working to control blood sugar levels, you’ll improve your health and ensure your weight loss success.