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Carbohydrates and Low Carb Diets
Carbohydrates are formed by strings of sugar molecules. During digestion the strings are broken apart to allow the individual sugar molecules (glucose) to pass from the digestive tract into the bloodstream.
All the cells in your body use the sugar for energy. Once the concentration of sugar in the blood rises, your pancreas produces the hormone insulin to signal your cells that it is time to absorb the sugar to bring the levels back to normal.
The cells take up the sugar and burn it for energy when needed or they store the excess - as BODY FAT.
The idea behind a low carb diet is that lower concentrations of glucose in the blood means lower insulin levels. This creates a situation where the cells use the energy stored in the fat and you experience the desired weight loss.
Low carb diets also tend to be diuretic. This means you pee more which helps you lose weight by getting rid of excess water.
Complex Carbohydrates
Carbs are divided into two types. Complex carbohydrates are digested slowly and the resulting sugar molecules are trickle-fed into the bloodstream. This avoids the intense peaks of concentrated glucose and the extra insulin involved in moving it from the blood to your cells.
Simple carbs create extreme peaks in blood sugar because they are digested so fast. The flush of insulin that follows clears the blood of glucose and as a result you get hungry not long after eating.
The problem with this approach is that there are some simple carbs like those found in fruit juice (fructose) that have little impact on the bloodstream. On the other hand there are complex carbohydrates, white bread for instance, that are digested so fast they spike the sugar level in the bloodstream.
Glycemic Index
The effect that certain carbs have on the blood is indicated by the glycemic index. High glycemic foods raise the glucose concentration in the blood very rapidly. These highly processed foods such as white bread and pasta, refined table sugar, packaged snack foods and soft drinks increase your insulin production as a result.
Carb foods that are low glycemic, like whole grains, digest slowly and supply the blood with sugar at a slower, smoother rate. Less insulin is needed and its production decreases.
Learn more about the glycemic index and the glycemic load concept that helps clarify the effect of different foods on the bloodstream.
A constant high demand for insulin creates a situation where your body gradually loses the capacity to create the hormone and eventually stops altogether. This condition is called insulin resistance and is linked to:
Low Carb Diets
In most cases low carb foods include:
While low carb recipes usually exclude these foods:
For weight loss a daily limit of 60 grams of carbs is about maximum.
The effect that certain carbs have on the blood is indicated by the glycemic index. High glycemic foods raise the glucose concentration in the blood very rapidly. These highly processed foods such as white bread and pasta, refined table sugar, packaged snack foods and soft drinks increase your insulin production as a result.
Carb foods that are low glycemic, like whole grains, digest slowly and supply the blood with sugar at a slower, smoother rate. Less insulin is needed and its production decreases.
Learn more about the glycemic index and the glycemic load concept that helps clarify the effect of different foods on the bloodstream.
A constant high demand for insulin creates a situation where your body gradually loses the capacity to create the hormone and eventually stops altogether. This condition is called insulin resistance and is linked to:
- High blood pressure
- Low HDL (good cholesterol)
- Obesity
- High triglyceride levels in the blood
Low Carb Diets
In most cases low carb foods include:
- Eggs
- Fish
- Meat
- Poultry
While low carb recipes usually exclude these foods:
- Beans
- Bread
- Grains
- Fruit
- Pasta
- Sweets
- Vegetables
For weight loss a daily limit of 60 grams of carbs is about maximum.
Risks of a Low Carb Diet
Counting carbs can help you lose weight fast but not without some risk. Low carb diets can have high levels of LDL (bad cholesterol) and saturated fats, both of which can significantly increase your risk of heart disease.
Without fresh fruits, vegetables and whole grain in your low carbohydrate diet there may not be enough fiber to avoid gastro-intestinal problems like constipation.
Ketosis is the incomplete breakdown of fats by the digestive system. This can develop from a strict low carb diet and results in dehydration and nausea.
Risk Free Weight Loss
Workout routines and a balanced diet of fresh vegetables, fruits and small amounts of lean meat are the best things you can do for healthy, permanent weight loss.
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