The Truth About Low Carb Diets: 7 Facts You Need To Know Hot

http://eatlocalgrown.com/media/reviews/photos/thumbnail/334x334s/e9/0e/1a/low-carb-diet-facts-75-1444841802.jpg
Help us create more awareness! Please share this article...

Low-carb diets work.

That is pretty much a scientific fact at this point.

At least 23 high quality studies in humans have shown this to be true.

In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that we’re still being told to follow (12).

Low-carb diets also appear to have an outstanding safety profile. No serious side effects have been reported.

In fact, the studies show that these diets cause

major improvements in many important risk factors (3).

Triglycerides go way down and HDL goes way up. Blood pressure and blood sugar levels also tend to decrease significantly (4567).

A high percentage of the fat lost on a low carb diet comes from the belly area and the liver. This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease (8910).

These diets are particularly effective for people with metabolic syndrome and/or type 2 diabetes. The evidence is overwhelming.

However, there is a lot of controversy about why these diets work.

People like to debate the mechanism, the stuff that is actually going on in our organs and cells that makes the weight go off.

Unfortunately, this is not fully known, and chances are that it is multifactorial – as in, there are many different reasons why these diets are so effective (11).

In this article, I take look at some of the most convincing explanations for the effectiveness of low carb diets.

Carb Restriction Lowers Insulin Levels

Insulin is a very important hormone in the body.

It is the main hormone that regulates blood sugar levels and energy storage.

One of the functions of insulin, is to tell fat cells to produce and store fat, and to hold on to the fat that they already carry.

It also tells other cells in the body to pick up glucose (blood sugar) from the bloodstream, and burn that instead of fat.

So, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (the burning of fat).

It is actually well established that low-carb diets lead to drastic and almost immediate reductions in insulin levels (1213).

Here is a graph from one study on low-carb diets (14).

Boden, Insulin Levels
Photo source: Diet Doctor.

According to many experts on low-carb diets, including Gary Taubes and the late Dr.Atkins, lower insulin levels are the main reason for the effectiveness of low-carb diets.

They have claimed that, when carbs are restricted and insulin levels go down, the fat isn’t “locked” away in the fat cells anymore, and becomes accessible for the body to use as energy, leading to reduced need for eating.

However, I’d like to point out that many respected obesity researchers do not believe this to be true, and do not think the carbohydrate-insulin hypothesis of obesity is supported by the evidence.

Bottom Line: Blood levels of the hormone insulin go way down when carb intake is reduced. High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning.

Water Weight Drops Rapidly in The Beginning

Weight Scale

In the first 1-2 weeks of low carb eating, people tend to lose weight very quickly.

The main reason for this, is reduction in water weight.

The mechanism behind it is two-fold:

  1. Insulin: When insulin goes down, the kidneys start shedding excess sodium from the body. This also lowers blood pressure (15).
  2. Glycogen: The body stores carbs in the form of glycogen, which binds water in the muscles and liver. When carb intake goes down, glycogen levels in the body go down, and the water follows along.

This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly.

Even though some people use this as an argument against low-carb diets, reduced water weight should be considered an advantage.

I mean, who wants to carry around excess bloat and water weight all the time?

Anyway, despite claims to the contrary, this is far from being the main weight loss advantage of low-carb diets.

The studies clearly show that low-carb diets lead to more fat being lost as well, especially the “dangerous” belly fat found in the abdominal cavity (816).

So, part of the weight loss advantage of low-carb diets is explained by reductions in water weight, but there is still a major fat loss advantage as well.

Bottom Line: When people go low-carb, they lose significant amounts of excess water from their bodies. This explains the rapid weight loss seen in the first week or two.

Low Carb Diets Are High in Protein

Meat

In most studies where low carb and low fat diets are compared, the low carb groups end up eating much more protein.

This is because people replace many low-protein foods (grains, sugars) with higher protein foods like meat, fish and eggs.

Numerous studies show that protein can reduce appetite, boost metabolism, and help increase muscle mass, which is metabolically active and burns calories around the clock (17181920).

Many nutrition experts believe that the high protein content of low-carb diets is the main reason for their effectiveness.

Bottom Line: Low carb diets tend to be much higher in protein than low fat diets. Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories.

Low Carb Diets Have a Metabolic Advantage

Woman Standing on The Scale, Frustrated

Although this is controversial, many experts do believe that low carb diets have a metabolic advantage.

In other words, that low carb diets increase your energy expenditure, and that people lose more weight than can be explained by reduced calorie intake alone.

There are actually some studies to support this.

A study conducted in 2012 found that a very low carb diet increased energy expenditure compared to a low fat diet, during a period of weight maintenance (21).

The increase was around 250 calories, which is equivalent to an hour of moderate-intensity exercise per day!

However, another study has suggested that it may be the high protein (but not low carb) part of the diet that causes the increase in calories burned (22).

That being said, there are other mechanisms that may cause an additional metabolic advantage.

On a very low carb, ketogenic diet, when carb intake is kept extremely low, a lot of protein is being transformed into glucose in the beginning, a process called gluconeogenesis (23).

This is an inefficient process, and can lead to hundreds of calories being “wasted.” However, this is mostly temporary as ketones should start replacing some of that glucose as brain fuel within a few days (24).

Bottom Line: Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake. In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced.

Low Carb Diets Are Less Varied, and Lower in “Food Reward”

Low carb diets automatically exclude some of the world’s most fattening junk foods.

Woman Holding Chocolate and Apple

This includes sugar, sugary drinks, fruit juices, pizzas, white bread, french fries, pastries and most unhealthy snacks.

There is also an obvious reduction in variety when you eliminate most high-carb foods, especially given that wheat, corn and sugar are in almost all processed foods.

It is well known that increased food variety can drive increased calorie intake (25).

Many of these foods are also highly rewarding, and the reward value of foods can impact how many calories we end up eating (26).

So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake.

Bottom Line: Low carb diets exclude many foods that are highly rewarding and extremely fattening. These diets also have less food variety, which may lead to reduced calorie intake.


Everyone knows green smoothies are healthy, right? However…
Have you heard of a “red” smoothie? If not, check out this true story…

---> “Red” Smoothie Helps Alabama Girl Shed 80lbs!


Low Carb Diets Significantly Lower Your Appetite, Leading to Automatic Reduction in Calorie Intake

Hungry Woman

Probably the single biggest explanation for the weight loss effects of low carb diets, is their powerful effects on appetite.

It is well established that when people go low carb, their appetite goes down and they start eating fewer calories automatically (27).

In fact, studies that compare low carb and low fat diets usually restrict calories in the low-fat groups, while the low-carb groups are allowed to eat until fullness (28).

Despite that, the low carb groups still usually lose more weight.

There are many possible explanations for this appetite reducing effect, some of which we have already covered.

The increased protein intake is a major factor, but there is also evidence that ketosis can have a powerful effect (29).

Many people who go on a ketogenic diet feel that they only need to eat 1 or 2 meals per day. They simply don’t get hungry more often.

There is also some evidence that low carb diets can have beneficial effects on appetite regulating hormones like leptin and ghrelin (30).

Bottom Line: Low carb diets lead to an automatic reduction in calorie intake, so that people eat fewer calories without having to think about it.

The Long Term Effects on Weight Loss Are Not Very Impressive

Bacon

Even though low carb diets are very effective in the short-term, the long-term results are not that great.

Most studies that last for 1-2 years show that the difference between the low-carb and low-fat groups mostly disappears.

There are many possible explanations for this, but the most plausible one is that people tend to abandon the diet over time, and start gaining the weight back.

This is not specific to low carb diets, and is a well known problem in most long-term weight loss studies. Most “diets” are incredibly hard to stick to.

Take Home Message

Some people refuse to accept that low carb diets can work, and that people can eat as much as they want, because that must violate the calories in, calories out model.

However, when you understand the mechanisms behind low carb diets, you can see that the CICO model is not being violated, and the laws of thermodynamics still hold.

The truth is, low carb diets work on both sides of the calorie equation.

They boost your metabolism (increasing calories out) and lower your appetite (reducing calories in), leading to automatic calorie restriction.

Calories still count, it’s just that low carb diets automate the process and help prevent the biggest side effect of conscious calorie restriction, which is hunger.

Editors note: Click here to Find a Local Farmer

A quick note from our founder-

Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.

Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE

That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).

Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

--> Get The Free Cookbook

Help us create more awareness! Please share this article...

FREE BOOK DOWNLOAD (Limited Offer)

ebook-cancer-causing-foods-full-size

Turmeric Fights Inflammation and Cancer:

Learn These 7 Easy Ways To Eat (and Drink) It

"Turmeric is one of the Most Powerful Natural Medicines Known to Man"

Yes, Send Me My Free Book
 

Do You Know Your Body’s Most Important Weight Loss Secret?

By J. Davis III

Category: HEALTH
Tags: HEALING | HEALTHY FATS | REMEDIES

trackingRecently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works...

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown...

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.

Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can

Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.

 

---> Learn more: Red Smoothie Detox


Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*

By Richard Neal

Category: HEALTH
Tags: HEALING | REMEDIES | PREVENTION

According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:

Total: 29.1 million people or 9.3% of the population have diabetes.

Diagnosed: 21.0 million people.

Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).

Source: CDC Website

Drugs Treat Symptoms, Not Disease

Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.

Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.

Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.

In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication

96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.

Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.

Blood sugar normalizes... neuropathy pain goes away...

Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.

You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.

Groundbreaking New Research

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.

Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.

This year they're on track to help over 30,000.

In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.

No more neuropathy pain, pricking your finger, or the need for expensive medication.

Learn about this groundbreaking new research here:

 

---> Learn more about this Natural Diabetes Treatment


#1 muscle that eliminates joint and back pain, anxiety and looking fat

By J. Davis III

Category: HEALTH
Tags: HEALING | PREVENTION

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

posture.jpg

Is it:

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!

==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!

 

--> Find out the “hidden” most power survival muscle here…


More Health Resources:
  1. "Red" Smoothie Helps Alabama Girl Shed 80lbs!
  2. Thе Fastest Wау Tо Lose Weight In 4 Weeks
  3. #1 muscle that eliminates joint and back pain, anxiety and looking fat
  4. Your Birth Date + Name - Free Report
  5. The "Instant Switch" Law Of Attraction
  6. The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"
  7. [PROOF] Reverse Diabetes with a “Pancreas Jumpstart”
  8. Why Some People LOOK Fat that Aren't
  9. Diabetes Destroyer System
  10. His wife REFUSED to let them amputate his legs!
  11. Unlock Your Hip Flexors
  12. Doctors Reversed Diabetes in Three Weeks

Help us create more awareness! Please share this article...

Take 2 minutes to help our project...?

You can absolutely help us make a difference RIGHT NOW! Here's how to help:
#1- Follow us on your favorite social site for important updates:   Facebook   Twitter   Pinterest
#2- Do a quick search of your Zip Code & RATE or SHARE just one Farm or Farmers Market near you

Enter your Zip Code and hit Search to find Farms & Farmers Markets:

If you see a listing for a business you know, please take a few seconds to give them a nice rating! And if you notice we are missing anyone it's really easy to Add A New Listing.

Thanks for reading, if you enjoyed this please share. And we're always intested in you comments. Thanks!