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Last Updated on February 2, 2018

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

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        How to Control Your Thoughts and Become the Master of Your Mind

        How to Control Your Thoughts and Become the Master of Your Mind

        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

        Who Is Thinking My Thoughts?

        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

        1. The Inner Critic

        This is your constant abuser. He is often a conglomeration of:

        • Other people’s words; many times your parents.
        • Thoughts you have created based on your own or other peoples expectations.
        • Comparing yourself to other people, including those in the media.
        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

        He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

        Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

        2. The Worrier

        This person lives in the future; in the world of “what ifs.”

        He is motivated by fear which is often irrational and with no basis for it.

        Occasionally, he is motivated by fear that what happened in the past will happen again.

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        3. The Reactor or Trouble-Maker

        He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

        He can be set off by words or feelings. He can even be set off by sounds and smells.

        He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

        4. The Sleep Depriver

        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

        His motivation can be:

        • As a reaction to silence, which he fights against
        • Taking care of the business you neglected during the day
        • Self-doubt, low self-esteem, insecurity and generalized anxiety
        • As listed above for the inner critic and worrier

        How can you control these squatters?

        How to Master Your Mind

        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

        There are two ways to control your thoughts:

        • Technique A – Interrupt and replace them
        • Technique B – Eliminate them altogether

        This second option is what is known as peace of mind!

        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

        Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

        For the Inner Critic

        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

        • He riles up the Worrier.
        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
        • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
        • He is a bully and is verbally and emotionally abusive.
        • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

        Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

        For the Worrier

        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

        • Increased heart rate, blood pressure, or surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tense

        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

        If you believe in a higher power, this is the time to engage with it. Here is an example:

        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

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        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

        For example:

        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

        Change those fearful thoughts when they happen:

        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

        For the Trouble-Maker, Reactor or Over-Reactor

        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

        • Increased heart rate and blood pressure; surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tension

        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

        Breathe in through your nose:

        • Feel the air entering your nostrils.
        • Feel your lungs filling and expanding.
        • Focus on your belly rising.

        Breathe out through your nose:

        • Feel your lungs emptying.
        • Focus on your belly falling.
        • Feel the air exiting your nostrils.

        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

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        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

        Master your mind and stop the Reactor from bringing stress to you and your relationships!

        For the Sleep Depriver

        (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

        You can also use this technique any time you want to:

        • Fall back to sleep if you wake up too soon.
        • Shut down your thinking.
        • Calm your feelings.
        • Simply focus on the present moment. 

        Becoming the Master of Your Mind

        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

        Featured photo credit: Pexels via pexels.com

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