Here's a
better link to the first page - given how many gazillion links are on each page, probably to try to increase their Google ranking or something, they have set it up so you can't grab the text with a simple mouse highlight.
But that doesn't stop me, so I'll paste it here to avoid giving them more clicks. Sorry, I'm too lazy to fix the annoying formatting.
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The TRUTH About Low Carb Diets by Keith Klein
TaeBo Select Malibu Naturals Nutritionist
If you've started a higher-fat, lower-carbohydrate
diet then there are a few things you should know:
Why Low Carbohydrate Diets Don't
Produce Long-Term Results.
Enough about the Atkins diet, let's talk about low-carbohydrate
diets in general. Boy, am I frustrated. If I had a
dime for every time a person asked me about the new
"high-fat, low-carbohydrate diet," I'd be
a millionaire.
It's frustrating because it's like a used car salesman
that's willing to sell you a lemon by highlighting
the up-side of a car, but forgets about letting you
in on the down-side. In the case of the low-carbohydrate
diet, the down-side outweighs the up-side by a huge
margin.
A problem that adds to the confusion is the simple
fact that cutting back on carbohydrates works, at
least for a quick drop in body fat and body water.
The piece of the puzzle missing for most dieters is
the long-term effects on the body due to such a drastic
reduction in carbohydrates.
In case you haven't heard the latest scoop on the
high-fat, low-carbohydrate diet, let me fill you in
on the concept.
This diet was very popular during the 70s and was
popularized by Dr. Atkins. Like many diets of the
past, this one gained a lot of press. After a couple
of years of popularity Dr. Atkins' dieting approach
fell by the wayside for several reasons.
Unfortunately, the low-carbohydrate, high-fat diet
is back, and seems to be gaining in popularity once
again. Currently, Dr. Sears' book The Zone and another
called Protein Power have revitalized the Atkins'
diet.
The concept is that a person should eat more protein,
more fat and very little carbohydrate as the day wears
on. Because the dieter is eating more fat, they tend
to feel full longer, and this helps the person exert
more control over hunger.
In the past, people were allowed to eat as much red
meat as desired, but had to keep their carbohydrate
intake as low as possible. This combination of foods
causes a chemical reaction, thereby causing the person
to burn body fat at an accelerated rate.
It's called a ketogenic diet. The low intake of carbohydrate,
coupled with a high-fat diet and exercise causes the
production of ketones. Ketones are the chemical residue
of broken-down fats in the blood.
To be more specific, if insufficient carbohydrates
exist, the body begins to mobilize fat to a greater
extent than it can use.
The result, both at rest and after exercise, is incomplete
fat metabolism and the accumulation of acid by-products
called ketone bodies. This situation can lead to a
harmful increase in the acidity of the body fluids,
a condition called acidosis or ketosis.
The ketogenic diet was conceived in the 20s by doctors
in France and the United States. They discovered that
prolonged starvation promotes ketosis as the body
uses its fat reserves. So, they devised a way to mimic
the chemistry of starvation through diet.
The current diet revolution is nothing new, it's
just an adaptation of these old concepts. The problem
is, most people get their information from uninformed
sources which fail to understand the scope of their
recommendations.
Low Carbohydrate Diet - What You
Need To Know
If you've started a higher-fat, lower-carbohydrate
diet then there are a few things you should know:
1) By reducing carbohydrates you will see a drop
of body weight and body fat. However, if you drop
them too low while exercising, you could alter your
body's T3 levels.
T3 is an active thyroid molecule that helps regulate
your metabolic rate. Diets low in carbohydrate tend
to cause a reduction of T3, which in turn can slow
down your metabolic rate. This is particularly true
for people who under-eat and over-exercise.
2) A lot of the weight you drop while on a low-carbohydrate
diet is water weight. For every gram of carbohydrate
you ingest, about three to five grams of water usually
accompany it. By decreasing your carbohydrate intake
you naturally drop body water.
Although this may sound like a good idea, when you
resume eating carbohydrates you may find that your
body rebounds and retains excess water. The water
retention will dissipate after several days, but it
wreaks havoc on the dieter's mental state.
3) During the 70s, clinicians began noticing that
people that followed the Atkins' diet regained their
weight very rapidly once they ceased the diet. In
fact, they found the longer a person had been on the
low-carbohydrate diet, the more carbohydrate sensitive
they became.
Further, when this diet was combined with exercise
it caused people to become even more carbohydrate
sensitive. This could be the devastating pitfall,
because once the low-carbohydrate diet has ended,
and the person tries to resume eating carbohydrates,
his body tends to horde and store the carbohydrates
as opposed to using them for energy.
The person notices a fast accumulation of body water
that's followed by an abnormally fast body fat gain.
Although the water weight will eventually drop off,
the person notices that he gains body fat very easily,
but loses it more slowly in the future.
4) Carbohydrates provide a "protein sparing"
effect. Under normal circumstances protein serves
a vital role in the maintenance, repair, and growth
of body tissues. When carbohydrate reserves are reduced
the body will convert protein into glucose for energy.
This process is called gluconeogenesis. The price
that's paid is a reduction in the body's protein stores.
In other words muscle! All, in turn, causes the metabolic
rate to slow down as well.
5) There's another problem that eating too little
carbohydrate creates. Your muscle fullness depends
to a large extent on your carbohydrate intake. Low
carbohydrate levels tend to make muscles lose their
density and flatten out.
Carbohydrates are a great source of fuel, so not
eating enough can lower your energy level and make
your muscles feel softer.
6) These diets focus on the relationship between
carbohydrates and insulin (a hormone that shuttles
fuel into fat). However, their suggestion that insulin
exerts negative effects is not only misleading, it's
downright flawed.
Insulin does play a role in fat storage, but it also
causes glucose to be shuttled into muscle cells as
well. Our diets should keep blood levels of insulin
as stable as possible, not try to suppress its release.
7) On the flip side, you'd have to be totally out-of-the-loop
if you haven't heard that more fat increases your
risk of heart disease, cancer, and obesity. Naturally,
everyone wants to hear that they can eat fats and
lose weight. I guess if you want to look good in your
coffin, then it's okay with me.
I've always disagreed with the American Dietetic
Association and the idea that 30 percent fat is healthy.
I believe that a diet of 20 percent or less fat poses
a substantial health benefit as well as a reduced
risk of obesity.
It amazes me that this diet is back. Are people's
memories really that short that they can't remember
the reason that the Atkins' diet vanished the first
time?
Consider what bodybuilders learned years ago. During
the 70s and early 80s, every major bodybuilding competitor
dieted on a low-carbohydrate, high-fat diet, yet most
of them ended up very smooth and not very well defined.
The bodybuilders of the late 80s and 90s have improved
dramatically. By having a diet high in protein, low
fat, and moderate in carbohydrates, some of the best
physiques ever have been produced.
Some confusion about carbohydrates could stem from
the fact that people see and hear bits and pieces
of information from gym buddies and accept the information
as fact.
While it is true that as a contest nears bodybuilders
decrease their carbohydrates, that doesn't mean that
cutting back excessively yields better results.
Over the years I have found that by removing the
starch at the final meal during the last three to
four weeks before a show, bodybuilders tend to get
very tight and more defined. And for others, a biased
article designed to sell books placed prominently
in a major magazine could be all it takes to attract
everyone's attention.
When you hear people talking about a "new"
diet approach, stop and ask yourself does it follow
healthy guidelines? Does the diet call for measures
that you cannot do for life? If so, don't even try
it.
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About the author
For 18 years Keith Klein has been one of America's
leading nutritionists. His books include Weight Control
For Young America, Lean For Life, Get Lean, The Healthy
Chef, and Kidtrition Cafe. His columns run in Fitness
Express, Health and Fitness, and many other publications.
Keith hosted a nationally syndicated 2-hour radio
program GetFit, for three years on Prime Sports Network.
Keith's popular television show, Smart Bodies, aired
weekday mornings on TPN for several years. He currently
hosts the Keith Klein Nutrition Hour and is director
of The Institute of Eating Management, where he acts
as personal nutritionist to many of America's top
athletes, models, and dancers, including Mary Lou
Retton, Kim Zmeskal, Ricky Sanders (Washington Redskins);
golf pros Greg Chapman and Kelly Knehne; Lee Labrada
(Mr. America & Mr. Universe), Carla Dunlap (Ms.
Olympia), Victoria Gay ("Jazz" of the American
Gladiators), Betsy Bates (Ms. America), Tatianna Anderson
(Ms. Fitness USA), Deanna Clark.