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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

        Qualified and experienced fitness trainer and online coach.

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        Last Updated on January 15, 2019

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

        Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

        Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

        Why Is It Hard to Live A Peaceful And Happy Life?

        Our Habitat Has Become Too Technological

        The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

        There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

        How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

        According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

        Too Many People Don’t Want to Unplug

        Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

        The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

        Listen carefully:

        We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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        The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

        Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

        8 Mindfulness Exercises to Start Practicing

        There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

        Are you ready for it? Let’s go!

        1. Pray Daily

        You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

        When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

        Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

        Pray. You won’t regret it.[5]

        2. Pay Attention to Your Inner Thoughts

        A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

        By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

        Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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        If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

        This article can guide you to beat negative thoughts:

        How to Stop Automatic Negative Thoughts When You’re Overwhelmed

        3. Smile Often

        Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

        Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

        Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

        The moment that you smile unconsciously, you then know that you are truly happy.

        4. Organize Your Working Desk

        A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

        When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

        Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

        Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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        5. Celebrate Your Friend’s Victories

        I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

        Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

        What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

        6. Listen to Your Spouse/Partner

        God put someone in your life for a reason. You might as well listen to him or her.

        I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

        I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

        7. Give Yourself a Break from Technology

        You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

        How do you do that? This is my formula:

        First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

        If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

        If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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        If you score more than 35, you need to take action immediately.

        Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

        8. Go Exercise

        Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

        The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

        You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

        12 Benefits of Regular Exercise You Should Know

        The Bottom Line

        It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

        It is possible to live a happy and peaceful life. It only depends on you.

        Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

        More Resources About Mindfulness

        Featured photo credit: Lesly Juarez via unsplash.com

        Reference

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