I'm a registered dietitian who eats a diet containing less than 50 grams of total carbs daily and recommends
carbohydrate restriction for people who want to lose weight, control diabetes, improve symptoms of PCOS (polycystic ovary syndrome), or experience better overall health.
Franziska Spritzler, a registered dietitian and certified diabetes educator, is a strong proponent of
carbohydrate restriction for people struggling with diabetes, insulin resistance, obesity, and PCOS.
Not exact matches
It can be used in conjunction with weight reduction diets,
carbohydrate restrictions (i.e. diabetes) or
for those who have had bariatric surgery.
He noticed that despite claims about
carbohydrate versus fat
restriction for weight loss, nobody had ever measured what would happen if carbs were selectively cut from the diet while fat remained at a baseline or vice versa.
«I wanted to rigorously test the theory that
carbohydrate restriction is particularly effective
for losing body fat since this idea has been influencing many people's decisions about their diets.»
A critical review in the journal Nutrition concluded that dietary
carbohydrate restriction is actually one of the most effective interventions
for reducing symptoms of metabolic syndrome, contrary to the advice that has been most commonly given to diabetics — that low - fat, high - carb diet can help their medications work optimally.
Dietary
carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time
for a critical appraisal.
The books cited here are some of the first to appear on the Paleo market... in the meantime numerous books have been published which further align the Paleo recommendations with WAPF recommendations (loosening up on
restrictions for legumes, gluten - free grains,
carbohydrates and white potatoes, as well as adding essential components such as saturated fats, organ meats, bone broth, cholesterol, natural salts, etc).
Carbohydrate restriction as the default treatment
for type 2 diabetes and metabolic syndrome.
Carbohydrate restriction and fasting seem to help many people reach HgbA1C levels below the threshold value
for diabetes.
In contrast,
carbohydrate restriction seems to be the best dietary approach
for women with PCOS.
In fact, it's less suitable
for building muscle than traditional dieting because of its
restrictions on
carbohydrate intake.
In their excellent book The Art and Science of Low
Carbohydrate Living: An Expert Guide to Making the Life - Saving Benefits of
Carbohydrate Restriction Sustainable and Enjoyable, Drs. Jeff Volek and Stephen Phinney recommend taking 3 slow release magnesium tablets such as Slow - Mag or Mag 64
for 20 days, then continuing to take 1 tablet a day afterwards.
«I wanted to rigorously test the theory that
carbohydrate restriction is particularly effective
for losing body fat, since this idea has been influencing many people's decisions about their diets.»
Please see here
for the details, but in brief, strength - trained athletes showed improvements in high intensity exercise performance after only 7 days of
carbohydrate restriction.
For them, it is all about
carbohydrate restriction.
Fat adaptation involves sharp
carbohydrate restriction in conjunction with a complementing increase in fat consumption (with many of those fats being saturated fats) to induce the physiological shift necessary
for the body to «switch» to burning «fat as fuel» at much higher rates.
Our results suggest that less emphasis should be placed on
carbohydrate restriction without regard
for concomitant increases in dietary fat.
I'll admit that on an easy rest day I will sometimes eat just 25 - 50g of
carbohydrates, but that's certainly not a daily practice
for me, and if you're engaging in that level of
carbohydrate restriction, I'd highly recommend you pay attention to important markers of metabolism such as morning body temperature, dry, cracked skin, and enormous sugar cravings accompanied by very low energy levels.
High - protein diets, often with
carbohydrate restriction, are quite popular among overweight Americans pursuing strategies
for weight control.
Specifically, if the initial pathogenesis of AD comes from peripheral hyperinsulinemia, there is reason to believe that
restriction of dietary
carbohydrates should be frontline therapy
for AD.
Carbohydrate restriction seems to be the best dietary approach
for women with PCOS.
Because of the severe
carbohydrate restriction, you may feel fatigued
for the first few days of the diet.
That is powerful indication that following a «safe starch» diet is preventing one from changing into a calorie
restriction phenotype and preventing the genetic expression and adaptation to deeper maintenance and repair that equates to health and longevity that a very low
carbohydrate, high - fat diet would otherwise allow the opportunity
for.
Carbohydrate restriction helps people with type 2 diabetes control their blood sugar but people who go on very low carbohydrate diets generally aren't able to stick with them for long periods of
Carbohydrate restriction helps people with type 2 diabetes control their blood sugar but people who go on very low
carbohydrate diets generally aren't able to stick with them for long periods of
carbohydrate diets generally aren't able to stick with them
for long periods of time though.
1935 Effects of the high
carbohydrate - low calorie diet upon
carbohydrate tolerance in diabetes mellitus 1955 Low - fat diet and therapeutic doses of insulin in diabetes mellitus 1958 Effect of rice diet on diabetes mellitus associated with vascular disease 1976 Beneficial effects of a high
carbohydrate, high fiber diet on hyperglycemic diabetic men 1977 Effect of
carbohydrate restriction and high
carbohydrates diets on men with chemical diabetes 1979 High -
carbohydrate, high - fiber diets
for insulin - treated men with diabetes mellitus 1981 High
carbohydrate high in fibre diet in diabetes 1982 Response of non-insulin-dependent diabetic patients to an intensive program of diet and exercise 1983 Long - term use of a high - complex -
carbohydrate, high - fiber, low - fat diet and exercise in the treatment of NIDDM patients 1994 Diet and exercise in the treatment of NIDDM: the need
for early emphasis 1999 Toward improved management of NIDDM: A randomized, controlled, pilot intervention using a lowfat, vegetarian diet 2005 The effects of a low - fat, plant - based dietary intervention on body weight, metabolism, and insulin sensitivity 2006 A low - fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes 2006 Effect of short ‐ term Pritikin diet therapy on the metabolic syndrome 2009 A low - fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74 - wk clinical trial
The windows of concentrated
carbohydrates restriction are much wider compared to high intensity sports, but, once fat - adapted, this actually becomes very easy
for athletes to achieve because the risk of being thrown out of metabolic fat - adaptation back into
carbohydrate dependency are significantly less.
A very interesting article was recently published on October 26th, 2011 by Nutrition & Metabolism, entitled: «Is there a role
for carbohydrate restriction in the treatment and prevention of cancer?».
Is there a role
for carbohydrate restriction in the treatment and prevention of cancer?
A 50 % carb diet as you describe is healthy
for a healthy person, but it seems to take a little more than a healthy diet to cure modern diseases; it seems to take
carbohydrate restriction.
This also works well
for most because
carbohydrate restriction can begin before at the start of the Holiday Season....
Although people respond to
carbohydrate restriction differently, generally speaking, tolerance
for carbohydrates usually goes down after becoming keto - adapted.
All in all, this is strong information that shows the
carbohydrate restriction as emphasized in the ketogenic diet can be a healthy choice
for you.
In a 2006 study, researchers assessed the effects of
carbohydrate restriction on LDL cholesterol in a group of 29 men
for a 12 week weight - loss intervention.
The single - blind, randomized clinical trial was published online at the end of February in the New England Journal of Medicine.3 It is perhaps one of the strongest validations of my optimized Nutritional Plan so far, which calls
for high amounts of healthful raw fats, including omega - 3, modest high - quality animal protein, and
restriction of
carbohydrates to high - fiber vegetables — all from fresh whole foods, as opposed to processed.
There are many options
for treating obesity or the individual components of MetS, but
carbohydrate restriction has the ability to target the range of markers with a single intervention.»
There is no
restrictions for fibrous
carbohydrates.
The growing number of studies examining the effects of
carbohydrate restriction should provide data
for organizations that advocate
for patients with CVD and diabetes as they update recommendations
for optimal diets.
A historical perspective and recent research point to some form of
carbohydrate restriction as a likely candidate
for a new nutritional approach, and we present a thematic review regarding
carbohydrate restriction.
«Subjects receiving the no -
carbohydrate hypocaloric diets
for two weeks demonstrated a similar 47 % decline in serum T3 [as caloric
restriction]... In contrast, the same subjects receiving isocaloric diets containing at least 50 g of
carbohydrate showed no significant changes in either T3 or rT3 concentration.»
Dr. Rabinowitch observed that patients who were switched from a low -
carbohydrate diet to a high -
carbohydrate diet containing large quantities of vegetables, fruits, grains, and beans reduced their need
for insulin rapidly, both with and without calorie
restriction.
On the other hand the diet plan is quite stringent and involves
restriction of
carbohydrates, which may be challenging
for some dieters.
This study found that it was not just starvation, but that
carbohydrate restriction itself was responsible
for the changes in thyroid function (6).
There is a lot more in Paul Whiteley's post that addresses gut microbioime dysbiosis but I don't want to digress any further than needed to make my point, and that is, that
for some celiac, they need to increase dietary
restrictions beyond gluten - free; some use the Specific
Carbohydrate Diet which was the first celiac diet and which shows promise with other autoimmunes (see the post, FOOD MANAGING IBD & AUTISM: THE STUDIES).
For an athlete who has been practicing OFM, this can be after performing a 3 - 5 day «hard reset» of
carbohydrate restriction generally timed after a big event or at the end of the training / racing season.
Without enough
carbohydrate restriction to induce Nutritional Ketosis the HR threshold
for triggering a sharp increase in
carbohydrate utilization during exercise is much lower than that of a fat - adapted athlete.
Stress hormone adaptation is relevant to everyone regardless of athletic status, but since athletes have a greater need
for carbohydrate, they would be more likely to experience negative adaptations than someone enduring a similar level of
carbohydrate restriction but living a sedentary lifestyle.
Another key benefit of this training in conjunction with
carbohydrate restriction helps condition the cardio vascular system
for optimal vascular dilation of the arteries, veins and capillaries.
ATHLETIC PERFORMANCE
For athletes, 4 the potential downside of chronic excessive carbohydrate restriction is impaired performance or impaired performance gains for activities that require anaerobic glycolys
For athletes, 4 the potential downside of chronic excessive
carbohydrate restriction is impaired performance or impaired performance gains
for activities that require anaerobic glycolys
for activities that require anaerobic glycolysis.
Klement RJ, Kammerer U. Is there a role
for carbohydrate restriction in the treatment and prevention of cancer?