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The Low Carb Lie

The Low Carb Lie

Fitness journals often advice you to follow a Low-Carb diet. These diet fads seem to be extremely effective in reducing body fat. The problem is just: they’re not.

On April 17th in 2003, an overweight physician died due to an injury-induced blood clot in his brain. The name of this person was Robert Atkins. Robert Atkins was the founder of the Low Carb Diet. Prior to his death, Robert suffered from a history of numerous heart attacks, congestive heart failure and hypertension. Mr. Atkins was not a healthy human being, but a genius marketer.[1]

I’ve fell prey to the Low Carb diet trend before. For a period of one month, I’ve barely eaten any carbohydrates. I did lose some pounds originally, but gained it all back. On top of that I felt awful. I had to make myself a promise to never try this diet again.

The same story goes for numerous clients of mine: They achieve a motivating, short term weight loss. Followed by a rapid weight gain after stopping the diet.

The Low Carb diet doesn’t make any sense scientifically speaking and may even increase your risk of death. [2] But which diet should you rather pursue? And why you should play the long game.

Weight Loss Does Not Equal Fat Loss

At the beginning of my diet, I did lose weight rapidly. Over 5 pounds in the first week. I felt amazing and energized after watching the number on my scale. But a reduced weight is not what I was truly after. I wanted to lose belly fat. But in this endeavour, I failed.

Losing weight and burning body fat is not the same thing. At the beginning of my diet, my body was burning through its carbohydrate reserves. Carbohydrates bind to water in your body. If your body burns your reserve of carbs, you’re also losing pounds of water. This will make you lose weight, but not fat. [3]

I remember a client telling me that she’s simply not losing weight. There was no decrease in the weighing scale for weeks during my coaching. Then I asked her if she remembered her original goal, which was to fit in her old bikini again. This was a goal she did achieve a couple of days prior. My client reached her goal, but was blinded by the weighing scale.

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You should never care about a number on the weighing scale, and neither should your friends and family. You want to look and feel better. You want to lose body fat and not decrease an irrelevant number on your weighing scale.

    What About Insulin?

    Insulin is what most people fear when it comes to dieting. And it’s something that you truly should avoid, because it is the one hormone responsible for filling your fat cells. It’s also what Dr. Atkins wrote in one of his books ‘New Diet Revolution’ , where he entitled a whole chapter to the hormone that will make you fat. [4]

    But don’t believe that carbohydrates are solely responsible for an insulin release in your body. In fact, meat protein has the same insulin release as pure sugar.[5]

    Having said that, vegetarians have lower insulin levels than meat eaters.[6] If you put people on a Low Carb Diet, their insulin levels even increase. On top of that their LDL-cholesterol, the bad cholesterol, rises dramatically.

    A Low Carb Diet is not only inefficient, it is also not healthy for you. You’re increasing your risk of heart disease, cancer and diabetes while starving yourself.[7] Consumer Guide gave the Atkins Diet zero out of four stars for being “outright dangerous”.[8]

    Not even weight loss and regular exercise negate the disastrous effects of the the Low Carb Diet. You damage your body with this diet fad.[9]

    Diabetes – Preventable?

    As the Harvard Health Letter puts it in 2003: The Atkins diet is not a healthy way to eat.[10]

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    Partly because it can increase the risk for diabetes. There are basically two different types of Diabetes. Diabetes type 1 and Diabetes type 2.

    Diabetes type 1 is called the juvenile diabetes. Over 85 percent it occurs under the age of 20.[11] While a big part of diabetes type 1 may be due to genetics, eating animals was associated with an increased risk.[12] Not only in the diet of the infant, but also in the diet of their mothers during pregnancy and lactation.[13]

    This is based on the hypothesis of the increased rate of glycotoxins (AGEs) in the diet or the rate of paratuberculosis bacteria.[14]

    Diabetes type 2 is a common disease in our current day and age. What used to be merely affecting old people, diabetes type 2 was originally called senile diabetes, now even affects people in their teens. About 1 in 3 US adults have prediabetes. Yet only 1 in 10 know it.[15]

    Lifestyle intervention reduced the diabetes incidence by 58 percent, taking of the medicine Metformin reduced diabetes by 31 percent. This meant, that the lifestyle intervention was more successful in reducing the diabetes occurence than the drug metformin.[16] Also don’t forget about the side-effects on the drug – such as nauseau and diarrhea – which were nonexistent in a lifestyle intervention.

    In a study with 500 people, the high-risk test subjects that went on a full plant-based diet reduced the risk of diabetes occurrence by 100%. The authors concluded that ‘Type 2 diabetes can be prevented by changes in the lifestyles of high-risk subjects’.[17]

    Low Carb Forces Your Body In Survival Mode

    Carbohydrates are the most important fuel for your brain. We have evolved over millions of years with glucose as the preferred fuel for our main controlling organ. On the Low Carb Diet you’re facing a pure survival situation. Because of your body burning through your carbohydrate reserves, your brain is being set on red alert. Your nervous system is not getting the right nutrients that it needs.

    Following that survival situation, your brain is shutting down systems that are not important for survival. Your body has to minimize it’s energy expenditure, because it thinks that you’re starving. Your muscles will be fatigued more quickly. Plus you will have a difficult time concentrating. As noted in the journal of obesity, people on a ketogenic diet suffered a significant drop in cognitive performance.[18] After one week, the scientists noted that the mental processing and flexibility worsened to the level of modest neuropsychological impairment.[19]

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    To make matters worse, in a survival situation your body is even holding onto its fat storage, because fat is energy stored for scarce times. Times when your brain is in survival mode. This is the last thing that you want when you’re following a diet.

    Following a low carb diet is not sustainable. Yes you will lose some weight originally due to fewer calories in your diet, but it will be gruel and not effective.[20] You will not be able to keep the weight off in the long-term. Unless you’re willing to dramatically decrease your quality of life.

      The Crucial Switch

      Think long-term and think logically.

      You have to realize that you need to consume a proper amount of carbohydrates to achieve your full mental capacity. Once I’ve switched to more carbs in my diet, I’ve seen a tremendous improvement. I had more energy , trained more efficiently and lost more weight.

      I never imagined that I’d once write this advice. Following a Low Carb Diet was the best way according to my friends and fitness professionals to get a sixpack. But it doesn’t make sense scientifically speaking.

      Fats contain more calories pound for pound. Carbohydrates contain 4 calories per gram, fat contains 9 calories per gram. You can consume twice the amount of carbohydrates to get the same amount of calories, as you will get by consuming fat. This means, that once I’ve made that switch to more carbohydrates, I was able to eat bigger meals without having to starve myself.

      I also felt fuller on a low fat diet. There’s only a few grams of fiber on a low carb diet. The initial phase of the Atkins diet only contains about 2 grams of fiber per day, that’s less than 7% of the minimum daily recommendation.[21] There are veggies and some fruits in the low carb diet, but this is definitely not enough to feed a healthy bacterial culture in your gut. Having a healthy microbiome influences your health, your well-being and also your cravings. I realized that I had fewer cravings for sweets on a low fat diet. I also felt more satiated.

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        Play The Long Game

        If you’re currently following a Low Carb diet you should ask yourself: Is this truly working? Are you losing fat or are you just losing water? Tip: Use tape measurements to make sure that you’re on the right path.

        Instead of advising you to completely alter your nutrition and following the next diet trend, I want you to make a new approach. You need to play the long game. Realize that your weight loss will not come over night. Never buy into professionals that guarantee you immediate results. They’re trying to steal your money.

        Instead of following a new diet fad, I want you to focus on incrementally changing your diet for the better. This far outweighs the results of a rapid diet change and eliminates the Yo-Yo Effect. Focus on eating more good foods instead of cutting out unhealthy foods.

        Try to eat a little bit healthier today than you did yesterday. And tomorrow? Simple, do the same thing again. One year from now you will not be able to recognize yourself in the mirror. Eat two apples for a snack today instead of one. Ask for an extra portion of carrots in the restaurant. Over time your gut microbiome will change, you will crave healthier foods and you will feel energized.

        Realize that your weight loss will still not come easy and fast. But it will be way easier than starving yourself and putting your body in survival mode. Play the long game.

        To watch a fully animated, free video on that topic from the author, click here: The Low Carb Lie – How To Diet Successfully

        Reference

        [1] Atkins Death Report: Rival Diet Doc Leaks Atkins Death Report
        [2] Cleveland Clinic Journal of Medicine 68(2001):761.
        [3] Archives of Internal Medicine 112(1963):87
        [4] Atkins, RC. Dr. Atkins New Diet Revolution. Avon Books, 1999.
        [5] Peter Petocz: Insulin Index of Food
        [6] NCBI: Taiwanese vegetarians have higher insulin sensitivity than omnivores
        [7] World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, and the Prevention of Cancer: a global perspective. World Cancer Research Fund/American Institute for Cancer Research, 1997.
        [8] Berland, T and L Frohman. CONSUMER GUIDE Rating the Diets. Publications International, Ltd., 1974
        [9] Research Gate: Unrestricted Paleolithic Diet is Associated with Unfavorable Changes to Blood Lipids in Healthy Subjects
        [10] Harvard Health Letter 28(2003):1
        [11] NCBI: Chapter 1: Epidemiology of Type 1 Diabetes
        [12] NCBI: Nutritional factors and worldwide incidence of childhood type 1 diabetes.
        [13] NCBI: High meat consumption is associated with type 1 diabetes mellitus in a Sardinian case-control study.
        [14] NCBI: Maternal intake of fatty acids and their food sources during lactation and the risk of preclinical and clinical type 1 diabetes in the offspring.
        [15] NCBI: Awareness of prediabetes–United States, 2005-2010.
        [16] NCBI: Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin.
        [17] NCBI: Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance.
        [18] International Journal of Obesity 19(1995):811.
        [19] International Journal of Obesity 19(1995):811
        [20] Obesity Research 9(2001):1S
        [21] Gastroenterology 118(2000):1233

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        Florian Wüest

        Qualified and experienced fitness trainer and online coach.

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        Last Updated on November 17, 2019

        20 Creative Ways To Say Thank You

        20 Creative Ways To Say Thank You

        Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

        1. Make a gift bag.

        A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

        2. Give a toast.

        Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

        3. Write a poem.

        “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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        4. Create your own labels.

        There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

        5. Give a gift card.

        Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

        6. Send a letter.

        Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

        7. Use social media to send a special message.

        If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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        8. Make your own digital greeting card.

        While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

        9. Make a YouTube video.

        Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

        10. Deliver cookies or candies.

        Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

        11. Make surprise gifts for guests.

        There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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        12. Put together a flower basket.

        Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

        13. Take a picture.

        Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

        14. Repay their generosity by paying it forward.

        The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

        15. Do something special for them.

        Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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        16. Reciprocate their help.

        Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

        17. Be there for them.

        Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

        18. Listen to them.

        Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

        19. Say it in another language…or two…

        A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

        20. Show them some love.

        A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

        Featured photo credit: Hanny Naibaho via unsplash.com

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