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Studies prove - low carb diet is the best

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07-31-2008 , 01:43 PM

#26

heater

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Quote:

Originally Posted by Syous

It's a ****ing boring diet

Check this out. This is my go to whenever I cut carbs really low for 2-3 weeks:

http://genaw.com/lowcarb/main_dish_recipes.html

Any recipe with a * is okay for induction.

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07-31-2008 , 05:35 PM

#27

Jeff W

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Quote:

Originally Posted by tsearcher

The water loss generally occurs in the first 2 weeks of a low carb diet. This was a study that lasted 2 years.

You don't regain the water weight until you end the diet. ..

Quote:

From "The Ketogenic Diet" by Lyle McDonald:

Water loss on the ketogenic diet A well established fact is that low-carbohydrate diets tend to cause a rapid loss of water in the first few days. This occurs for several reasons. First and foremost, glycogen is stored along with water in a ratio of three grams of water for every gram of stored carbohydrate (37). As glycogen is depleted, water is lost. For large individuals, this can represent a lot of weight. Additionally, ketones appear to have a diuretic effect themselves causing the excretion of water and electrolytes (38). This includes the excretion of sodium, which itself causes water retention. Electrolyte excretion is discussed in greater detail in the next chapter. Due to confusions about weight loss and fat loss (see chapter 8), many individuals are drawn to low-carbohydrate diets specifically for the rapid initial loss of water weight. During the first few days of a ketogenic diet, water loss has been measured from 4.5 to 15 lbs (17,39-41). Although transient, this rapid initial weight loss can provide psychological incentive for dieters, which may mean greater compliance with the diet. In one study of subjects on a verylow-calorie ketogenic diet adhered to their diet much more than individuals consuming more carbohydrate, and who lost less weight (8). Regardless of possible psychological benefits, it should be understood that the initial weight loss on a ketogenic diet is water. This is especially critical for when individuals come off of a ketogenic diet, either deliberately or because they ‘cheated’. The rapid weight gain which occurs when carbohydrates are reintroduced into the diet, which can range from three to five pounds in one day, can be as psychologically devastating to dieters as the initial weight loss was beneficial. In the same way that fat cannot be lost extremely rapidly, it is physiologically impossible to gain three to five pounds of true bodyfat in one day. This is discussed in more detail in chapter 14 . A final thing to note is that this water loss can be misinterpreted as a loss of proteincontaining lean body mass (LBM), depending on the method of measurement. (8). This may be part of the reason that some studies find report a greater loss of LBM for ketogenic versus nonketogenic diets.

17. Phinney SD et. al. The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptations. Metabolism (1983) 32: 757-768.
37. “Textbook of Biochemistry with Clinical Correlations 4th ed.” Ed. Thomas M. Devlin. Wiley-Liss 1997.
38. Sigler MH. The mechanism of the natiuresis of fasting. J Clin Invest (1975) 55: 377-387.
39. Olsson KE and Saltin B. Variations in total body water with muscle glycogen changes in man. Acta Physiol Scand (1970) 80: 11-18.
40. Pilkington TRE et. al. Diet and weight reduction in the obese. Lancet (1960) 1: 856-858.
41. Kreitzman SN et. al. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr (1992) 56: 292S-293S.

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07-31-2008 , 06:28 PM

#28

fanmail

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any diet that says to avoid beans, peas, carrots, beets, corn, and fruits right at the top of the list is just lol bad.

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07-31-2008 , 07:05 PM

#29

AZK

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Quote:

Originally Posted by fanmail

any diet that says to avoid beans, peas, carrots, beets, corn, and fruits right at the top of the list is just lol bad.

one of these is not like the other.

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07-31-2008 , 07:38 PM

#30

Thremp

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I don't like beets?

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07-31-2008 , 07:51 PM

#31

tsearcher

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Quote:

Originally Posted by Jeff W

You don't regain the water weight until you end the diet. ..

Good point. I should have known that.

But why is the water weight loss treated as trivial? That is, it seems that there would be health benefits associated with the water weight loss in addition to the psychological.

Less weight is less weight. Less stress on the joints and heart. Making exercise easier and more pleasant.

Reduction of water weight should lead to reduction in blood pressure. Diuretics are often prescribed for patients with high blood pressure.

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07-31-2008 , 07:52 PM

#32

tsearcher

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Quote:

Originally Posted by fanmail

any diet that says to avoid beans, peas, carrots, beets, corn, and fruits right at the top of the list is just lol bad.

Could you explain what this statement has to do with this thread and the study it is discussing?

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07-31-2008 , 08:40 PM

#33

fanmail

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Quote:

Originally Posted by tsearcher

Could you explain what this statement has to do with this thread and the study it is discussing?

Well, there is a linked document in the op, and these are listed at the top of the list as foods to avoid. Seems fairly relevant to me. I like fruits and vegatables.

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07-31-2008 , 08:47 PM

#34

tsearcher

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Quote:

Originally Posted by fanmail

Well, there is a linked document in the op, and these are listed at the top of the list as foods to avoid. Seems fairly relevant to me. I like fruits and vegatables.

I'm sorry. You're correct. I never looked at that second link.

The diet linked to in OP, isn't the only low-carb diet available. And it wasn't used in the study. Paleo and Zone allow for fruits. And I think Zone permits the other foods listed. But I don't think there's any reason to believe that avoiding those items would be bad for your health.

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07-31-2008 , 09:00 PM

#35

Jeff W

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Quote:

Originally Posted by tsearcher

It's a lot less desirable than fat loss, so studies that examine weight loss as the only variable overstate the efficacy of low carb diets in promoting good health.

Quote:

Less weight is less weight. Less stress on the joints and heart. Making exercise easier and more pleasant.

The glycogen depletion more than counteracts any benefits from water weight loss as far as exercise goes.

Quote:

Reduction of water weight should lead to reduction in blood pressure. Diuretics are often prescribed for patients with high blood pressure.

Well, I dunno much about blood pressure treatment, but it's questionable to spin the water loss as a benefit of low carb diets. Aren't you in pretty bad shape already if you need diuretics for blood pressure treatment?

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07-31-2008 , 09:22 PM

#36

tsearcher

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Isn't the glycogen depletion only an issue for endurance athletes?

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07-31-2008 , 09:35 PM

#37

Jeff W

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Quote:

Originally Posted by tsearcher

Isn't the glycogen depletion only an issue for endurance athletes?

Nope. It is a more severe issue for endurance athletes, but it is problematic in any kind of exercise.

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07-31-2008 , 11:36 PM

#38

tsearcher

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I did some more research and found that most of literature agrees with you. I did find this, Ketogenic diets and physical performance.

Quote:

Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet. Clearly this result does not automatically follow the casual implementation of dietary carbohydrate restriction, however, as careful attention to time for keto-adaptation, mineral nutriture, and constraint of the daily protein dose is required. Contradictory results in the scientific literature can be explained by the lack of attention to these lessons learned (and for the most part now forgotten) by the cultures that traditionally lived by hunting. Therapeutic use of ketogenic diets should not require constraint of most forms of physical labor or recreational activity, with the one caveat that anaerobic (ie, weight lifting or sprint) performance is limited by the low muscle glycogen levels induced by a ketogenic diet, and this would strongly discourage its use under most conditions of competitive athletics.

I also found anecdotal evidence of successful athletes that compete while consuming low levels of carbohydrates.

Also, it seems that a guideline for low-carb definition is a diet with less than 100 g of carbs a day. Which I think would exclude zone and the diet used in the study. The study diet started individuals at 20 g then gradually increased the amount to 120 g.

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08-01-2008 , 04:13 PM

#39

PLOlover

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Quote:

Originally Posted by Jeff W

You don't regain the water weight until you end the diet. ..

i don't get it? youre saying they were dehydrated for a year?

seems to me maybe the setpoint on a certain diet has a lower water retention, but so what?

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