Home > Health & Fitness > Weight loss by low-carb diet

Weight loss by low-carb diet

Lose weight! Increase energy! Feel great!

So you have decided to shed those extra pounds, congratulations. Me too. Let’s be clear: I’m neither a doctor nor a PhD. I am a careful data cruncher and analyser- I recently read lot of scientific publications, ebooks, etc. I blame my geekish nature for that lol. I am going to briefly describe the most fool-proof way of losing weight. You probably don’t know where and how to start losing weight? You read stuffs on the web but they inadvertently confuses you even more. This is a problem known as information overload. You can’t correlate them and sometimes they contradict themselves. For e.g., you were always told that you should drink unlimited amount of water and this claim is backed up by every dietitian, doctors, scientist… but a recent study revealed that drinking too much water is not good for health. Confused? So am I! You will soon see that in order to lose weight efficiently you should rather decrease your carbohydrates intake rather than fat. Confused? Don’t worry, you will soon be enlightened.

Personally I did some small lifestyle changes and the result was about 7-8 kgs lost. But it was slow and spanned on 5 months. My weight is now 59.5kgs for a 1m78 frame. My Body Mass Index (BMI) is 18.8 (<18.5 is considered underweight). I still have body fat- I estimate is to be around 20%. I want to go down to 10%. I also need to do some weight training to muscle up. How i achieved it? Probably you have heard of them and already knew:

– Ate smaller portions and more green. (but i firmly believe it’s not because of that i lost weight).
– Reduced dramatically my intake of suger. No more sodas, soft drinks and juice. Only water. (That i believe is the main reason i lost weight).
– Reduced junk foods consumption. (I’m used to eat ‘mines’ and KFC!)
– Exercise. (Some workout at home and jogging, but not on a regular basis).

That’s about it. Doing just what i mentioned above can lower your weight, it can also have no impact at all. Every one is unique- what worked for me may not work for you. There is no golden rule. In fact, if you’ve been eating whatever came your way and did not practice any exercise at all, some lifestyle changes (like the ones i did) may trigger weight loss.

But you want a more effective weight loss plan.

One such study, conducted by Kekwick and Pawan, compared three groups put on calorically equal (isocaloric) semistarvation diets of 90% fat, 90% protein, or 90% carbohydrate. Though ensuring compliance was a challenge, the outcomes were clearly not at all the same:

1,000 cals. at 90% fat = weight loss of 0.9 lbs. per day
1,000 cals. at 90% protein = weight loss of 0.6 lbs. per day
1,000 cals. at 90% carbohydrate = weight gain of 0.24 lbs. per day

You can catch the culprit here: Carbs. Not fat. Count carbs, not calories. Carbohydrate is a major category of food, including all the fruits, vegetables, grains and starches. Most carbohydrate is digested by your body and turned into glucose-and most nutritionists refer to this as digestible carbohydrate. However, some carbohydrate can be digested by your body but not turned into glucose (glycerin is one example), and some carbohydrate is not digestible at all, such as fiber and is therefore eventually excreted by your body.

Different Kinds of Food

Protein in the original Greek means “of first importance.” The Greeks had it right! Protein-complex chains of amino acids-is the basic building block of life and essential to almost every chemical reaction in the human body. Food rich in protein includes meat, fish, fowl, eggs-most of which contain almost no carbohydrates-and cheese, nuts, and seeds. Many vegetables are also well supplied, but unlike animal foods, don’t contain all the essential amino acids.

Fat provides glycerol and essential fatty acids, which the body cannot make. The thirty-year-long campaign against dietary fat is as misguided as it is futile. Fat is found in meat, fish, fowl, dairy products and the oils derived from nuts and seeds and a few vegetables such as avocados. Oils extracted from these foods represent one hundred percent fat and contain no carbohydrates.

Carbohydrate includes sugars and starches that are chains of sugar molecules. Although carbohydrate provides the quickest source of energy, we eat much more of it, by far, than our body needs to be healthy. Vegetables do contain some carbohydrates, but they also contain a wide and wondrous variety of vitamins and minerals. However, you can eat plenty of vegetables with high concentrations of beneficial nutrients and still control your carbs. On the other hand, carbohydrates such as those in sugar and white flour contain almost nothing that your body needs in large quantities.

Eating food very low on carbohydrates (carb) is the way to go. It is known as low-carb diet. You always thought eating fewer calories than you burn up (calorie deficit) allowed you to lose weight.. But that’s not always true. The devil is in the details. Though interesting, there is no need to get into the fuzzy math of calorie-counting. When this diet was first introduced, it caused a lot of controversies. It was revealed back in the 70s. Medical opinion, slowly evolving, is finally catching up with-and beginning to absorb-the vast weight of scientific evidence that supports a controlled carbohydrate nutritional approach. Let me get this straight once again: only food low in fat is was healthy. It’s a fallacy. You are not responsible. It’s what you were taught – sugary cereal in the morning along with bread and the like. We were taught to shrink in terror from a steak or lamb chops. The low-fat craze-in vogue for two decades-significantly lowered the percentage of fat in the diets but simultaneously resulted in a massive increase in carbohydrate consumption. Nor did the reduction in fat intake mean people were eating more vegetables; instead, it was refined carbohydrates, sugar and flour. Such quintessential junk foods had become the staple of modern cuisine.

Eating regimens low enough in carbohydrates to produce the desired shift to stored fat as the primary energy source showed a significant improvement in cholesterol and triglycerides. Our epidemics of diabetes, heart disease and high blood pressure are very largely the results of our overconsumption of refined carbohydrates and its connection to hyperinsulinism. Studies show that low-fat/high-carbohydrate diets lead to high levels of insulin and to the number-one risk factor for heart disease, high triglycerides.

If you’ve been overweight for very long, it’s almost certain you have a blood sugar or a metabolic disorder. This means that refined carbohydrates-which include sugars, white flour products and junk foods that are such a whopping proportion of the current diet-are slow poison to you. Those foods are bad for your health, bad for your energy level, bad for your mental state, bad for your figure. You name it.

Let’s go more technical and scientific. (You can skip if you want to, but it is very interesting!)

Almost everyone knows that insulin is given to people with a certain kind of diabetes, to help control their blood sugar levels when their own supplies become depleted or insufficient. Insulin is one of the most powerful and efficient substances that the body uses to control the use, distribution and storage of energy. At its most basic, insulin is the control hormone for glucose, a basic form of sugar. So listen up.

Your body is an energy machine, never resting, always metabolically active-and it powers its operations mainly through the use of glucose in the blood, which is why glucose is interchangeably called blood sugar. The body must maintain a certain level of glucose in the blood at all times. So when there is no carbohydrate food source to make glucose, the liver will actually convert protein to glucose. Remarkably, even on a prolonged, total fast, a healthy body can maintain its glucose level within a rather narrow normal range. As a general rule, of course, the body obtains its principal supply of fuel from food.

Consuming carbohydrates impacts your blood-sugar levels. The amount of carbs-and the type-will determine how your blood sugar responds. For example, a food full of refined sugar and white flour, such as a jelly doughnut, will raise blood sugar much more dramatically than does a salad.

To be useful to your body, blood sugar has to be transported to your cells. Think of insulin as the barge that transports glucose from your blood to your cells. Once it reaches the cells, three things can happen to that glucose: It can be mobilized for immediate energy; it can be converted into glycogen for later use as a source of energy; or it can be stored as fat.

Here are some further reasons why high insulin levels can lead to big problems:
• Insulin increases salt and water retention, a recipe for high blood pressure.
• Insulin is directly involved in creating atherosclerotic plaques, which, if not controlled, can lead to heart disease.
• High insulin levels have been shown to correlate with high levels of triglycerides and low levels of “good” HDL cholesterol.
• High insulin levels correlate with increased risk of breast cancer and polycystic ovarian syndrome. (Conversely, the lower the levels of insulin, the better the survival rates for breast cancer.)

Why low-carb is effective?

You’ll remember that insulin’s job is to convert all your excess carbohydrate into stores of body fat. In a normally functioning body, fatty acids and ketones are readily converted from fat tissue to fuel. But in overweight people, high insulin levels prevent this from happening.
Most obese people become so adept at releasing insulin that their blood is never really free of it and they’re never able to use up their fat stores. By primarily burning fat instead of carbohydrates, lipolysis breaks the cycle of excess insulin and resultant stored fat. So by following a fat-containing, controlled carbohydrate regimen, you bypass the process of converting large amounts of carbohydrate into glucose. When your carbohydrate intake drops low enough to induce fat burning, abnormal insulin levels return to normal-perhaps for the first time in years or decades.’-‘

• Lipolysis is the biochemical process of dissolving fat.
• When you dissolve fat, it breaks down into glycerol and other fatty acids, which in turn break down into byproducts called ketones. When this happens you are enjoying a state called ketosis.

Enough talking, let’s start burning fat

So without further ado, i’ll quickly tell know how to go low-carb. If you want a complete and thorough description get the Dr. Atkins’ New Diet Revolution book. Very informative book, one you should definitely read completely. It explains a 4-stage of weight loss. Firstly only take 20 grams of carb per day, then gradually increase it till you stop the weight oscillations and stick to it for life if you don’t want those fat anymore. OK ramblers, let’s get rambling:

#1
Rule 1: No Sugar. Don’t drink calories (coke, juice).
Rule 2: No breads, rice (including brown), cereal, white flour(no more “faratas”), pastas, potatoes, and other sweet or starchy foods
Rule 3: Eat absolutely no fruit or dairy products other than cheese, cream or butter.
Rule 4: Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables.

What you can eat?

All fish including:
tuna
salmon
sardines
squid
crabmeat
shrimp

All fowl including:
chicken
turkey
duck
goose

All meat including:
beef
pork
lamb

All eggs:
Scrambled
omelettes
fried
hard/soft boiled

(Ps, Google is your friend)

For a carb counter of different foods, click here.

Remember to read the Atkins book if you want a lifetime weight management by low-carb.

#2
You would like to add some supplements, cause low-carbs food lack certain nutritional properties. Basically what i gathered from the atkins book is the following:

– chromium picolinate or chromium polynicotinate (400 mcg, three times daily for two days);
– L-glutamine(500 to 1,000 mg, three times daily);
– single dose of vitamin B complex (50 mg).
– L-carnitine
– Co-enzyme Q10 (CoQ10)

#3
Don’t forget to exercise. This is non-negotiable. Health benefits of exercise are undisputed.

#4
TAKE ONE DAY OFF PER WEEK.
I recommend Saturdays as your Dieters Gone Wild (DGW) day. Eat whatever I want on Saturdays. Make yourself a little sick each Saturday and you don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fatloss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia. There are no limits or boundaries during this day of gluttonous enjoyment. There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least five days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.

Well that’s all! If i got your attention on low-carb diet, then its great. Take the time to research more on it and get the atkins book i mentioned to get the full picture. Happy pound shedding & good luck! 🙂

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Categories: Health & Fitness
  1. January 12, 2011 at 8:00 pm

    B pa rest nanien pu manG!! :S :S

    • January 12, 2011 at 8:25 pm

      Choix la bien restrictif. But sa li siposer first stage sa. To follow li for 2 weeks. Lerla to add 1 ti peu carb like 30-40gms. To pou contine lose weight la twa, then to truV to fin reach ideal weight, to add carb.. to bizin kne to quantiter. Add ziska to pas pren poids.. pna bku fluctuations, kumsa to poids pou reste stable. Eat like that enan mari bku benefits enkor sa. Killing two birds with one stone.

      Mo kner tire rice, farata la hard sa 😦 But bizin adapt. Mais to kav eat meat, saucisse (euh doux la enan 1 tas carb ek starch.. pas asT li), dizef(omelette etc..), la viande, poisson komien to envi ziska to pas faim ek lettuce/coccom pou to source 20mg caarb. Try it for two weeks. 😉

  2. xyz
    January 12, 2011 at 9:51 pm

    i want to gain weight :/

    • January 13, 2011 at 12:49 am

      Hi. 🙂
      Mo truve tw parfait kuma to eT la 😛 Probably you want to add some curves ^^. Reverse cki mne dir, mange plus carbs. Alors du riz, farata, du pain, roti, mine apollo, gato, gornaz, boisson gazeuse a volonT 😛

      Pas al fer 1 tas weight lifting aster (laugh out loud), generally garsons pas tro contan tifi 1 tas muscle r zot. Li intimident pour ne pas dire effrayant pour certain lol!

  3. Jotish Gopaul
    March 21, 2011 at 8:37 pm

    NOU BESOIN COZER!!!! 😛

    • March 25, 2011 at 5:50 pm

      waaa koZ la ti seryer li… bref bizin al gym now!

  4. Bandit
    June 5, 2011 at 9:13 am

    aziooooooooooooooooooooooooooooo rooshhaaannnnnnnnnnnnnnnnnnnnnnnnnnnnnnn mone vine kuma 1 vasss

  5. July 6, 2011 at 6:18 am

    You know the open paragraph really got me laughing loud, I assure you have pointed the main issue that have been considered vogue to me. I honestly feel so enlightened after reading this post…. Eating the right food and doing the right exercise is the right method to apply to the question ( how to really lose weight fast?) which I believe you have pointed really clearly to!

    Thanks a lot, I will be coming back to read more of your posts, and learn more from you!

    • July 7, 2011 at 6:59 pm

      Your welcome 🙂
      For sport a mix of cardio and weight lifting is the way to go to have a great shape 🙂

  6. July 7, 2011 at 7:15 pm

    Ok a small update to above:

    If you followed my plan above faithfully (i.e, you have elimited all carbs) and did lose a lot of weight, i will recommend you now to add some [strong]complex carbs[/strong] progressively to your meal. This is even more important if you also practice sports (cardio and/or weightlifting) to make your exercise more effective. Doing sports with no carbs will end up burning your muscle for energy as well! You obviously don’t want that!

    They wholegrain form such as wholegrain breads, oats and brown rice. Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate).

    Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients, therefore there is a greater risk that some of the energy will be converted into fat and stored. This is often the case even if the calorie content of the simple carb is lower than the calories in the complex carbohydrate source. Natural complex carbs are often devoid of additives and preservatives unlike many processed simple carb sources.

    Some food with complex carbs: Oat Bran, Oatmeal, Whole-wheat breads, “Roti” (brown color – whole wheat), brown rice (long grain)

  7. keshav
    September 26, 2011 at 11:31 am

    Very interesting blog bro. Am thinking of losing some weight. but i might need sum help. I wanna change my eating habitszz..and i need a one week eating plan…am also planning to continue with ma workoutz….plzzz help…need to lose weight bably and rapidly…

    Best regardzz,

    keshav

    • October 8, 2011 at 6:50 pm

      Hi, thanks for your feedback! Just follow what i written, just drop the carbs to force your body to enter into ketosis. Good luck 🙂

  8. altessszaa
    May 24, 2014 at 5:41 pm

    hey zot..mw si mn envi perdi poid..b si mo pa manz rice or bread…b koman mo pu fr?ki pu manz?

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