A carbohydrate is one of four macronutrients. These are the substances that provide our cells with energy and allow our bodies to function. The macronutrients are fat, protein, carbohydrate and ethanol (commonly known as alcohol).
These nutrients provide different ammount of energy;
Fat - 9kcal/gram
Protein - 4kcal/gram
Carbohydrate - 4kcal/gram
Ethanol - 7kcal/gram
So we see that carbohydrate does not contain a lot of energy per gram, fat is in fact over double the energy per gram.
In my opinion and experience, a well planned low-carb diet can work absolute miracles for overweight and obese people.
When you eat carbs, your bloodsugar elevates. This triggers the anabolic hormone insulin. This is a energy-storing hormone that inhibits your own fat from being burned as fuel and increases fat storage in your body.
White bread with jam and juice on the side will in turn store as fat in your body within two hours as almost all the energy is converted to fat. (Bear in mind that this process is affected by your current glycogen stores in muscles and liver. Depleted glycogen stores from heavy training, starving or following a strict low carb diet will make sure the excess carbohydrate is stored as glycogen and not as fat.)
Insulin is also know for increasing inflammation in the body and have several other less fortunate effects on the human body.
Controlling your bloodsugar levels and insulin through a low intake of carbohydrates will in turn increase your fat metabolism from your own fat. Do eat vegetables though, they are mostly low in carbohydrate and elevates bloodsugar only by a small degree because of their low glycemic index (GI).
What is your experience with the low-carb concept? Feel free to comment!
Some studies about low carb-dieting:
http://www.ncbi.nlm.nih.gov/pubmed/20679559 - During the first 6 months, the low-carbohydrate diet group had greater reductions in diastolic blood pressure, triglyceride levels, and very-low-density lipoprotein cholesterol levels, lesser reductions in low-density lipoprotein cholesterol levels, and more adverse symptoms than did the low-fat diet group. The low-carbohydrate diet group had greater increases in high-density lipoprotein cholesterol levels at all time points, approximating a 23% increase at 2 years.
http://www.ncbi.nlm.nih.gov/pubmed/15632335 - Assuming no change from baseline for participants who discontinued the study, mean (SD) weight loss at 1 year was 2.1 (4.8) kg for Atkins (21 [53%] of 40 participants completed, P = .009), 3.2 (6.0) kg for Zone (26 [65%] of 40 completed, P = .002), 3.0 (4.9) kg for Weight Watchers (26 [65%] of 40 completed, P < .001), and 3.3 (7.3) kg for Ornish (20 [50%] of 40 completed, P = .007). Greater effects were observed in study completers. Each diet significantly reduced the low-density lipoprotein/high-density lipoprotein (HDL) cholesterol ratio by approximately 10% (all P<.05),
Men hva med endring i lipidprofilen ved lavkarbodiett?
ReplyDeleteForskning på to grupper i USA, der den ene gruppen spiste lavkarbodiett og den andre spiste samme antall kalorier, men vanlig kost, viste at de gikk ned like mye i vekt og at lavkarbogruppen fikk en ufordelaktig stigning i LDL-kolesterol. Sistnevnte er en av de største risikofaktorene for hjerte-/karsykdom.
Fordelen med lavkarbo er stort sett bare at man føler seg mettere på en diett med mye fett. Dessuten vil de færreste kunne klare å opprettholde en lavkarbodiett over mange år. Jeg er derfor mye større tilhenger av et balansert, vanlig kosthold, der man spiser lite og ofte, og trener masse!
Noe problemer med å kommentere med riktig profil her, så blir dessverre under anonym.
ReplyDeleteDet stemmer at et kosthold med lite karbohydrater og mye fett øker LDL-kolesterol. Det hører dog også med til historien at det senker VLDL og øker HDL, samt kan ha en positiv effekt på blodtrykk. Totalt sett vil det senke risikoen for hjerte/kar-sykdommer.
Vel, de færreste klarer å holde seg til en lav-fett diett over mange år. Nettopp fordi de går rundt med en konstant sult og følelsen av at de gir opp mye ved å holde fettinntaket nede.
Men klart, alt dette er individuelt og det finnes ingen fasit alle skal følge bastant. Balansert kosthold med mye grønnsaker, sunne fettsyrer og minimalt med raske karbohydrater er en sikker vinner for de fleste! Sammen med trening blir det topp!
Se forøvrig studiene jeg har lagt til nederst i artikkelen.
We should choose a healthy food for us to be healthier! There are lots of food supplements that are produced but we need to choose the safe product.
ReplyDeletehelse