Chapter 4: Common Concerns at a Glance
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This is part 5 of my review in Layman's terms of the book 'The Art and Science of Low carbohydrate Living' By Jeff S. Volek, PhD, RD & Stephen D. Phinney, MD, PhD
Below are 10 questions and answers that are typically asked about low carb living
1 / Its Mostly Water and Muscle
Q ; Do you loose weight faster on low carb, because it's mostly water and muscle rather than body fat
A; The myth that you only loose water and muscle on a low carb diet came from a small study that only went for a few weeks, so this is before moving into the adaption phase, and so yes at the very beginning this diet has a diuretic effect and water will be lost.
2/ Carbs are Critical
Q; Don't we need carbohydrates for energy, especially when we exercise
A. Dietary fat is an adequate alternative to carbs as a source of energy for the brain and muscles. Carbohydrates are not an essential nutrient as fats can replace everything that carbs do if carbs are reduced.
3/ Fear of Fat
Q; It is agreed low carb diets might help weight lose, should there be a concern with eating too much fat long term
A; On becoming keto-adapted, fat is then the body's favorate fuel, fat is your friend when eating low carb and is the macro-nutrient for energy, not protein.
4/ Ketone Confusion
Q; On a low carb diet are the side effect of ketones ,toxic ?
A; Because of fat breakdown and delivery of fatty acids to the liver in a very low carb diet ketones are produced. This is a natural occurrence especially if eating less than 50g of carbs per day. This is still markedly different than uncontrolled type 1 diabetes ketoacidosis, which is greater than 10 fold difference to nutritional ketosis. After around 2 weeks your cells change from using glucose to ketones as a primary fuel source, a steady fuel supply from your body fat will continue.
5/ Banish the Saturated Fat Demon
Q; Are the added saturated fats dangerous
A; With burning the fats as your fuel with carb restriction the saturated fat does not get time to be stored. With various studies shown in this book that there was no connection between saturated fat and either the frequency of heart attack or death [1-2]
6/Feeling faint on Low Carb
Q; Do some people on losing weight with a low carb diet, feel tire, light headed and fatigued with exercise
A; The body acts differently in keto adaptation, the kidneys are now excreting salt instead of retaining salt as in a high carb diet. Retaining salt retains fluid , hence when going low carb you will loose large quantities of fluid first (peeing a lot). with this you are loosing your electrolytes so maintaining salt intake is important to stop the woozy feeling. Adding a pinch of salt to your food or water can alleviate the headaches and constipation from occurring. Especially do this at lease an hour before exercise, a cup od good quality bone broth will help as well.
7/ Short vs Sustained Weight Loss
Q; Do I only stay on low carb to loose weight?
A; Low carbohydrate should be looked at as a life style not a diet! By loosing weight or just feeling amazing on low carb eating shows your body responding well to this style of eating, if by adding to many carbs back in to your lifestyle changes and you start to feel bad again , stay low carb!
8/ Moderation Madness
Q; Is a balanced diet , moderation in all foods including carb for quick energy?
A; If you are carbohydrate intolerant why would you eat carbohydrates, especially if they are affecting your glucose levels, you are gaining weight , you are feeling miserable, you then remove carbs and feel great, why go back? carbs are restricted because they are a non-essential nutrient and there are many low carb natural foods that will give your body energy without any back lash
9/ Missing Micro nutrients
Q; Are we getting all the vitamins and minerals we need on low carb?
A; By eating healthy low carb food like, meats, fish, chicken, cheese, seeds, nuts, berries, butter, cream, olive oil and your wonderful vegetables it will encompasses all of your essential vitamins and minerals. An example for vitamin C half of the daily requirement can come from 1/2 cup of strawberries, with only 5g of carb.
10/ Brittle Bones and Kidney Crisis
Q; Will low carb and high protein cause kidneys to fail or weaken my bones?
A; The writers of this book recommend the average intake of protein per day to be between 90 - 150 grams for the average adult. This is above the recommended but studies have shown that as we age we need more protein for healthy bones. For kidney dysfunction in healthy adults there is no study linking this ( please read book for further information)
Main studies referred to above in question 5.
1 & 2
* Siri-Tarino, P.W., et al., Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardio vascular disease. Am J Clin Nutr, 2010. 91 (3): p. 535-46.
* Jakobsen, M.U., et al., Mafor types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr, 2009. 89(5): p. 757-68.
Please remember I am only interpreting a small part of this book, if this is not enough please buy the book to get a more in depth of the surface I am touching. This book does recommend in parts canola oil, I don't because it is a highly processed industrial oil, the better option is olive oil in my opinion.