The Wellness of YOU! – # 196 – Does Going Low-Carb Work?
posted in Nutrition and Weight Loss |We hear about it all the time — “If you follow a low-carb diet plan you’ll lose weight!” Low-Carb — it’s practically a household word around these parts. I don’t know if it’s as predominant in Europe, but it sure is in America. Maybe that’s because we do such a horrible job of eating healthy here. Practically every commercial on TV is about losing weight and getting in shape. Yikes! All you have to do is take a walk in a mall and you’ll see why.
So, back to the question for today’s article — Does going on a low-carb diet really work? The system seems simple enough — eat fewer of the “empty” carbs and lose weight. But, what’s going on when we do that? What makes it work?
For one thing, by removing carbohydrates from your diet you are cutting a ton of calories from your overall intake of food. By lowering those calories you are obviously eating less and this will make you lose weight. That’s the basic premise of this system.
In addition to eating fewer overall calories, if you pay attention and skip all (the emphasis is on ALL) those starchy and sugary carbs that you would normally eat, your body will begin to break down glycogen from the liver and from the muscles to free glucose.
What is glycogen? Glycogen is simply glucose that is stored in the muscles and liver. This glycogen contains a ton of water and by converting it to glucose the water is released so when you first start to eliminate those bad carbs, your initial weight loss is almost all water. The thing to realize is that this water is heavy and can help you drop a good many pounds in the first couple of weeks.
After those first couple of weeks, your rate of weight loss will slow down some. This is because you got rid of the water weight, now you need to start burning fat — and you will — IF (big IF) you keep your carb intake below 50 or 60 grams daily.
Good! Now your body is burning fat as fuel. When that happens, your body begins to produce Ketones. What exactly are Ketones? Ketones are a byproduct that is caused when the body is burning fat for fuel and energy.
These Ketones are released from the body through your kidneys. When the Ketone level increases in your kidneys your appetite is also suppressed a bit, aiding further in your losing more weight. It is highly recommended that you drink lots of water during this phase of your low carb diet to prevent dehydration.
How long you stay on your low-carb diet plan is your personal choice. You will eventually arrive at a weight that is ideal for you and your body type. When you reach that point you’ll need to add back some carbs — but just enough to maintain your ideal weight. You don’t want to yo-yo and gain all that fat back. Keep avoiding those starchy and sugary carbs and you should do fine.
It is also recommended that you consult your medical professional before embarking on such a change in eating habits in order to lose weight.
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Have a healthy and nutritious day!
Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)
Ron
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