Discipline Your Body for Optimal Health
“So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
(1 Corinthians 9:26-27 NLT)
A low-carb diet is what it says – it is a diet that greatly reduces intake of carbohydrates. This is not as easy as it sounds.
Carbohydrates are found in foods such as sugary snacks, bread, pasta, starches, fruit, and many processed foods. Typically, the most strict low carb diets limit intake to 20 grams of net carbs per day, at the very least less than 60 grams and the main source of these carbs should be non-starchy vegetables.
Although it may seem drastic, there is plenty of scientific research that shows low carb eating to be beneficial to your health, from weight loss, medical reasons, or a wish to simply eat better. Whatever your reason for starting the low carb lifestyle, there are several key health benefits that can be attributed to this kind of diet.
With many diets, people often end up hungry and then snacking and fail to lose weight. They try to restrict their food intake too much and end up ‘falling off the wagon’. This is a very real issue for many people and the ultimate reason why they do not lose the weight they are trying so hard to shift.
In contrast, with the low carb lifestyle you do not get the hunger cravings or need to eat like you do with other diets. Research has shown that people who reduce the amount of carbohydrates they eat and replace these with additional protein and healthy fats will eat less and reduce their overall calorie consumption.
If you are trying to lose weight then this can be an effective method, as you actually want to eat less. When you are eating a low carb lifestyle, you lose weight in different ways.
For example, a lot of the body is made up of excess water and the low carb diet can help to get rid of some of this.
A low carb lifestyle leads to lower levels of insulin, which causes the kidneys to work more efficiently and by eliminating insulin triggers, most people lose weight and often very quickly.
When we do lose weight from following this diet there is an important point to consider. Not all weight is the same, and visceral fat is the bad kind that sits around our organs and can cause serious health problems.
Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the other type of fat, the subcutaneous type.
When a low carb diet is followed long term, there is a clear reduction in the chance of developing diabetes and other health issues.
Eating less carbs reduces the need for the body to produce insulin; insulin is used to break down all the sugars in carbohydrates and too much of this can lead to diabetes in later life.
By simply reducing the amount of carbohydrates (insulin trigger foods) that you are eating, you are reducing the production of insulin the in the body and reducing the body’s resistance to it.
A low carb diet prevents erratic blood sugar spikes that may lead to insulin resistance and type 2 diabetes.
Similarly, research has shown that diabetes, both type 1 and type 2 can be better controlled with a low carbohydrate diet. Of course, anyone who is considering changes to their diet should consult their doctor. This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.
Like diabetes, high blood pressure has been connected to many serious health disorders such as heart attacks and strokes. Ultimately, we should all aim to keep our blood pressure within the healthy range, but this can be hard with our lifestyles.
Research is therefore focused on finding ways everyone can realistically lower their blood pressure. The low carb diet can help to keep blood pressure where it should be and prevent it from getting too high.
The overall message is that a low carb diet can be beneficial in many ways and can help with certain health issues.
However, there is always a risk when making drastic changes to your diet such as significantly reducing the amount of carbohydrates you consume. It is therefore best to consult your doctor before making any changes to your diet; this is particularly the case if you have been diagnosed with any current health issue.
Ask your doctor, a low carb lifestyle may really work for you.
Low-carb has been studied and it is well documented that their effectiveness is multi-faceted.
Of course, the thousands of people who have lost a lot of weight and were able to keep it off makes a low carb eating plan something of an attractive proposition, especially since it is not your typical fad diet, but an actually lifestyle change.
Harvard completed a study that explored just how impressive the results of a low carb diet can be for weight loss, in comparison to a low fat diet that people tend to rely on for all of their weight loss needs.
By now, most people are aware how excellent low carb diets can be for rapid weight loss, but do they offer any other health benefits?
Yes, they do, and that is what makes a low carbohydrate diet such an attractive option when deciding what path to follow.
The European Journal of Clinical Nutrition explains what other effects a low carb diet has on the human body. Medical professionals have been using it since the 20’s to help epilepsy sufferers reduce the symptoms, furthermore in some cases has rendered the use of medication unnecessary.
There have also been strides made in proving that a low carb diet can be use a therapeutic tool for a number of other conditions, such as polycystic ovary syndrome, the risk of cardiovascular disease, diabetes, Parkinson’s, Alzheimer’s, a number of strains of cancer, diabetes and even acne.
The point of the study was to determine whether the preconceived notions surrounding ketogenic diets have prevented doctors from relying on it as a therapeutic method.
The Mayo Clinic has also explored the other effects that are seen when on a low carb diet. While citing many of the same issues listed by the EJCN, the Mayo Clinic has added cholesterol levels and high blood pressure to our list.
There are variations on what is considered a low carb diet
Anything from 20 grams to 150 grams can be considered low carb. 150 grams will not kick start ketosis to burn fat stores that actually requires less than 50 grams of carbohydrates per day.
Dr. Judith Wylie-Rosett led a study that makes mention of The American Diabetes Association belief that a low carbohydrate, low fat diet can be used to achieve improvement in both weight and metabolism, pointing to the Mediterranean diet as evidence.
This is an interesting point, because it’s well documented that the residents of countries in the Mediterranean have higher life expectancies, and while they do eat carbs, their carb intake is much lower than it would be in the United States, or the United Kingdom.
The Mayo Clinic breaks down the Mediterranean diet which hinges on eating plant based foods, nuts whole grains, and legumes. Olive oils are used in place of butter, and herbs and spices replace salt. It is more common to eat white means and leave red meat to the odd occasion, and meals are spent with family and friends and consumed over a few hours.
WHO has a list of life expectancies for every country and the United States average is 79, while Greece is 81, Spain is 83, and so is Italy.
There are a number of low carb diets that you can follow; you can be as strict or as lenient as you wish. Whether you are looking to lose weight, maintain muscle, or reduce your risk of heart disease.
In addition to the benefits listed above, a low carb diet can also serve as an appetite suppressant. The American Journal of Clinical Nutrition explored the reasons why, concluding that the high protein diet could be an explanation as to why.
Additionally, another similar study saw that participants on a diet that was high in protein and fat, but low in carbohydrates didn’t have the same food cravings as the participants did that were on a low calorie, low fat diet. This is because greatly reducing carbs and eliminating sugars, actually helps to regulate blood sugars so that the appetite is naturally suppressed eliminating those horrid out of control food cravings.
Honor God With Your Body
“Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.“
(1 Corinthians 6:19-20 NLT)
The body typically gets its fuel from dietary carbohydrates, which includes foods like rice, bread, pasta, and other grains, along with fruit, sugars, and vegetables.
When carbohydrates, specifically starches and sugars enter the body they are broken down into glucose, and used by the body for energy. The hormone insulin then steps in to remove glucose from the bloodstream and the body either uses it for energy or stores any that is unused.
Any glucose that is not immediately used as fuel will be sent to the liver and muscles to be stored as glycogen as a fuel reserve, and any unused glycogen in the muscles, such as through exercise or energy expenditure turns to stored body fat.
For people with a carb sensitivity or those with insulin resistance it’s a grim outlook that can lead to obesity and type 2 diabetes…
High carb diet = high glucose in the blood = high insulin = high amounts of body fat
An alternative source of fuel for the body is its own body fat, this process is triggered when the intake of carbs is limited, and their sources controlled, the body enters a state called lipolysis, the most efficient biochemical pathway to weight loss and a scientifically proven alternative to the body using or needing glucose for energy.
Lipolysis occurs as the body begins to burn the body’s own fat stores for energy instead of dietary carbohydrates and the by-products of this fat burning process are ketones and so ketosis is the secondary process of lipolysis.
When you eliminate carbs, the body is forced to use its fat stores instead, which literally turns into a fat burning machine. Ketones are the byproducts of ketosis and provide fuel for the body.
The only true exception to the body not needing glucose for fuel is ketones. Ketosis not only provides adequate energy for the cells within the body, it also fuels the brain and other organs just as glucose from carbs does BUT, unlike what may occur during the use of glucose, ketosis does not store fat, and actually allows the body to burn stored fat for fuel.
This is the reason that low carb diets are so popular and have allowed thousands of people to lose weight and keep it off.
There are cases where doctors will induce ketosis to medically intervene for various conditions, like epilepsy and diabetes. This involves a patient being placed on a low carb diet, such as the Ketogenic diet to increase fat and protein intake to provide fuel for energy, while reducing card intake.
WebMD explains that kicks in when consumption is limited to less than 50 grams per day.
The ketogenic diet and the Atkins diet are two of the most popular strict carb intake plans.
One of the greatest benefits of low carb diets and using fat for fuel is that this type of eating greatly regulates the appetite, so there is no starvation or out of control hunger and erratic cravings become a thing of the past. One of the reasons for this is that carbohydrates trigger blood sugar spikes that can wreak havoc on hunger and cravings.
A study by the Academic Department of Surgery, Consultation, and Training Center at the Faculty of Medicine located at Kuwait University put it to the test. They took 83 obese patients (39 men, 44 women) and over 24 weeks studied the results of a low carb diet.
The subjects were given carbohydrates in the form of green vegetables, and salad. In the end, the subject’s glucose levels, cholesterol levels, weight, and BMI numbers all fell.
The ketogenic diet has been around for decades, and while the medical community has long believed that a diet high in fats would cause weight gain and increase the risk of heart disease, many studies and randomized trials have shown low carb to actually be more effective in not only the amount of weight lost, but in reducing markers and risk factors for heart disease.
Several experts now advise that the public should be more mindful of their carb intake versus their fat intake, since obesity rates in US adults have increased during the same time that fat intake was decreased and carb intake increased.
Some people may experience keto flu when they begin a low carb diet. While not everyone will fall prey to it, you should be aware of the symptoms: sleepiness and fatigue, brain fog, nausea, headaches and upset stomach.
It doesn’t last long and to be honest, most changes in diet result in similar side effects so it is to be expected.
The best way to ease your symptoms is by increasing salt intake with 2 cups of broth daily or using soy sauce over food to re- balance electrolyte levels in the body. The symptoms will likely disappear within a few days and you will be on your way to ketosis success.
One of the reasons I’m so passionate about diet, ketosis and ketones is because what you put in your body matters… a lot.
If you knew that putting a certain fuel in your vehicle would make it run better and last longer… even though it costs a little more… wouldn’t you do it?
You might say “No, I’d rather save a few bucks and go with the cheap stuff.”
This is short-term thinking.
Do you really save money in the long run if you have to spend more on repairs?