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Facts About Using a High-Fat Low-Carb Diet for Weight Loss
It would not be far from the truth to say that the prevalence of obesity in western societies including the United States is closely related to the growth of unhealthy eating habits especially the eat fatty foods with a high glycemic index of carbohydrates. With the rise of eating out in the sun, eating junk food like burgers and fries has become the norm of the day.
Dietary fat is an energy-dense food with 9 calories per gram and produces approximately two calories per gram of carbohydrate and protein. So it’s easy to see how the extra calories from eating a lot of foods that contain fat can quickly add up to really big numbers.
Despite all the bad reviews and reviews about dietary fat in general, it appears that high-fat diets do nothing to prevent obesity, cancer, and heart related diseases. There is no denying these facts as they remain true to most but only if the amount of carbohydrates consumed is reduced enough to induce a state of ketosis.
Importantly, this concept led to the development of the so-called low-fat-carbohydrate diet. Losing weight through a low-carb, high-fat diet has been shown to lower triglycerides (a type of blood fat), decrease insulin resistance, and lower blood pressure.
Although using a high-fat diet to lose weight may sound more paradoxical, it is actually true. But, how and why is this possible considering all the negative effects of eating too much fat?
To begin with, it is important to first understand which type of food has the ability to store the most body fat. Simple sugars and starches from carbohydrate-rich foods tend to stick to the mind as they are converted to quick-burning energy in the form of glucose, which is considered the body’s main source of energy.
Liver cells are known to convert and store about one-third while two-thirds of the glucose available in the bloodstream in a storage form called glycogen. (a mixture of sugar and water) that acts as an auxiliary energy for the body. source and is only released when the body needs a burst of energy in “fight or flight” situations. Excess sugar in the bloodstream is converted to fat in the adipose tissue (fat cells).
The storage of sugar as fat in the body is made possible by a hormone called insulin. Whenever there is too much sugar in the bloodstream, the special cells of the pancreas secrete insulin which stimulates the insulin receptors on the cell membranes to remove the excess sugar. in the bloodstream it is stored as fat in the cell. However, if the level of insulin remains the same or is reduced to a certain extent, it stops converting and storing sugar as fat. One of the side effects of a low-carb high-fat diet is a reduction in insulin production due to the reduction in carbohydrate intake.
However, the main and ultimate goal of a low-carb high-fat diet is to induce a state called ketosis. Ketosis is a condition in which the body is forced to break down its fat stores as a means of producing energy to meet its energy needs due to low blood sugar. Ketosis occurs most often during prolonged starvation but can be induced when large amounts of fats or proteins are eaten in the absence of carbohydrates.
Due to the low level of sugar in the bloodstream due to low carbohydrate intake, the body has only two alternatives available, fat and protein, for its energy release. Considering that the protein is not stored in the body in the form of combustible energy since their amino acids are metabolized within a few hours after digestion, it is therefore called Protein is another energy source for the body especially in ketosis. Therefore, the body turns to breaking down its fat stores to meet its needs.
Although ketone bodies (products of ketosis) are quickly oxidized to water and carbon dioxide and are excreted in the urine, however, the excess production is due to the increase in fat starting from the onset of ketosis increases the body’s acid level. To reduce the acidity level, the body uses many of its water reserves from the cells to eliminate accumulated ketones. The decrease in water is visible on the scale, and the first thing that can be seen is weight loss during the first time of using a low-carb high-fat diet.
The combination of these three effects: the stability of insulin caused by the decrease in blood sugar; the fat-burning state of ketosis; and loss of water from body cells high fat low-carb diet can cause rapid weight loss.
However, most low-carb, high-fat diets limit your daily carbohydrate intake to between 25 and 45 grams of carbohydrate per day at the beginning of the diet. to induce a state of ketosis. In addition to the first phase of the diet that causes rapid weight loss due to ketosis, most low-fat, low-carb diets include three or more phases to achieve their weight loss effects.
Although the first phase may last for two weeks with very low daily carbohydrates, the subsequent phases allow for an increase in the amount of carbohydrates consumed until the dieter reaches his goals. weight loss.
However it is important that patients drink plenty of water whenever using a low-carb high-fat diet to avoid dehydration and eliminate accumulated ketones in the body. Also, people with kidney disease should avoid eating a low-carb high-fat diet because excess weight can affect the kidneys’ ability to reduce ketone bodies.
Therefore, one of the main points of most low-carb, high-fat diets is the assumption that it is not fat or calories that cause weight gain, but rather the change in insulin levels.
However, most nutritionists say that weight loss, whether through the use of a low-carb high-fat diet or other diets, is due to the decrease in calories caused by the elimination of whole food group from food, not because of. of a metabolic cycle initiated by the food itself.
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