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A low-carb diet is more harmful or beneficial
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1. What's a low-carb diet?
In response to the reduced availability of carbohydrates and lower levels of insulin in the blood, the body should enter a state of increased fat burning, which leads to ketosis. Ketones are a replacement fuel for almost all cells, but not all of them are suitable. In long-term starvation, the amino acids used in gluconeogenesis come from the breakdown of structural proteins. However, below a certain threshold of low-carbohydrate intake, this metabolic change is particularly pronounced. Brouns 2018). It is therefore assumed that carb determines the nutritional status of nearly all cells but is not suitable for all cells.2. Low carb = high fat = high protein
When we reduce one macronutrient, we should proportionally increase the amount of another to maintain the same energy value in the menu. Any conclusions should therefore be considered in these two contexts (F. Many researchers openly suggest that the benefits of a low-carbohydrate diet are not due to a low intake of this macro component, but to an increased amount of protein, or in terms of the overall weight reduction effect. Although much of the scientific work is concerned only with a low carb diet, in reality in this type of dietary schemes there is an increased fat and/or protein composition at the same time.3. A low-carb diet and nutritional deficiencies
The elimination of pulp plant seeds from a diet that requires a high amount of protein is clear from animal studies so far that high animal protein intake needs to be taken into account. The imprecise restriction of so many food products can lead to the risk of food shortages Finally, whole grains, vegetables and fruits are a carbohydrate. Churuangsuk et al. 2019). Animal studies so Far have clearly shown that high carbohidrate diets with reduced carbohidrat fermentation can cause changes in the microbial weight of the food source (P.D. This may lead to a decrease in the amount of food consumed due to low calorie intake, and may also lead to an improvement in the quantity of food products consumed in a wide range of ways (e.g. food, fiber, calcium and calcium), which in turn leads to a reduction in the metabolic value of certain food products, such as calcium, magnesium, magnesium and magnesium, which in 2008 leads to an increase in the consumption of the same amount of calcium.4. Low-carb diet and weight loss effectiveness
However, is it worth giving up your favorite spaghetti if your only dietary goal is to lose a few pounds? Gardner et al. 2018). Soenen et al., 2012). This is because protein is the most thermogenic (and also the most absorbent) macronutrient. Westerterp 2004). Kirkpatrick et al, 2019). On a low-carb diet, you can of course not only lose water and glycogen, but it will not be a reduction in carbohydrates, but in calories. There is no significant difference in body weight between a healthy diet with low body fat (< 20% calorie consumption) and a healthy low body weight diet (< 45% calorie intake).5. A low-carb diet affects satiety and appetite
Higher protein content will be responsible for longer food saturation and slower stomach emptying (C. However, this is not directly related to low carbohydrate intake. Satisfaction can therefore be better maintained in a low-carb model (T. Many people on low carb diets notice reduced appetite and weaker hunger sensations. Giezenaar et al. 2018). Interestingly, it has also been noted that a low fat diet reduces YY peptide (saturation regulation) more than a low carb model. and al. 2016).6. A low-carb diet has health benefits
Some scientists attribute these effects primarily to reducing body weight and not necessarily reducing carbohydrate intake (F. Any type of diet that results in reduced energy intake will cause weight loss and associated beneficial metabolic and functional changes. Brouns 2018). Churuangsuk, M. Combet 2020). D. 2015). However, such changes indirectly reduce the risk of cardiovascular disease.7. Are the carbs getting fat?
But can you say that carbohydrates are fat? Horton et al. 1995). This means that we are more likely to get fat because we eat too much fat than we eat carbs. A low-carb diet can have an advantage over others for a number of reasons. In one study, feeding carbs led to a progressive increase in their oxidation and resulted in an accumulation of 75 to 85 percent of excess energy (T.J. In turn, eating fat had a minimal effect on its oxidation, resulting in 90 to 95 percent of energy excess. Keep in mind that we eat from calories rather than from a specific macronutrient.8. Is a low-carb diet worth it?
Lean, E. However, this model may have benefits related to appetite control and reducing the use of low-carb diets in the treatment of type 2 diabetes, Chawla et al. 2020). Additionally, the disadvantages of a low carb diet include: an initial decrease in energy and worsening of athletic performance due to a reduction in muscle glycogen and the need to switch metabolism to other sources of energy; the possibility of dietary deficiencies resulting from a low diet and the reduction or complete elimination of certain products, including fats, fruits and vegetables; ?? the effects of dietal deficiencies due to dietary fluctuations in body fat intake suggesting that dietary fat intakes and dietary weight intake may not result in adverse effects, and therefore the need for metabolic changes to other energy sources. The best way to achieve this is to reduce the amount of fat and protein in a healthy diet (which, according to the World Health Organization (WHO), can lead to a high-carbohydrate diet, which in 2014 leads to a healthy weight loss of more than 40% of
