Mei 30, 2012 oleh ustazkenali
A High Carb Diet does not make you fat
Written by Gloria Tsang, RD : January 2006
Another Study affirmed that a Low-Fat High-Carb diet does not cause Weight Gain
Researchers found women following a diet low in fat and high in fruits, vegetables and grains actually lost weight, not gained weight. Published in the Journal of American Medical Association in January 2006, the Women’s Health Initiative Dietary Modification Trial followed close to 50,000 post-menopausal women for more than 7 years. Results showed that, in the first year, the women trained to eat a healthy low-fat diet lost about 5 pounds. After 7 1/2 years, they still maintained a modest weight loss compared to the women who did not receive education on healthy eating.
Many diet books blamed high-carb diets as the reason for the obesity epidemics. Healthcare professionals, for years, have been explaining to the public that it’s not the carbs – it’s actually the total calories that contributes to weight gain. This long-term randomized trial with a large population is a perfect study to prove these diet books wrong. Indeed, it is important to note about this study – these women actually lost weight despite the fact that they were not intending to lose weight at all. Weight loss results would be even more dramatic if they were trying to do so. As the author Dr. Howard noted, the results of this study demonstrated that “long-term recommendations to achieve a diet lower in total and saturated fat with increased consumption of fruits, vegetables, and whole grains, and without focus on weight loss, do not cause weight gain.”
Carb 101: Carbohydrates are found in fruits and vegetables. Emphasize on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which are loaded with antioxidants and fiber. In addition, carbohydrates are also found in grain products. The American Dietary Guidelines recommend eating at least half the grains as whole grains – that’s at least 3 servings of whole grains a day. For more information about whole grains, refer to our Whole Grains Guide.
To cut fat in your diet
remove skin and visible fats from meats
choose leaner cuts of meat such as skinless breast from poultry. For beef, choose eye of round, top round roast, top sirloin and flank; choose tenderloin and loin chops.
occasionally substitute meat products with fish and seafood (high in omega-3 fatty acids), soy products (high in heart-friendly soy protein) and nuts (high in omega-3 fatty acids and fiber)
use lower-fat versions if available of salad dressings, spreads, dairy products and cooking sauces etc
Editor’s Note – Finally: hooray for a low-fat high-carb diet!
[i]Low Carb Diets – do they work?[/i]Written by Gloria Tsang, RD
Published in October 2005
Fad diets come and go – the Low Carb diets have received a lot of attention in the past few years yet again – since it became unpopular in the 70s. With millions of book sales and aggressive marketing campaigns, many people turn to these Low Carb diets such as the Atkins diet and the Zone. Do we know if they are safe and effective?
Low Carb Diets – the theory behind
The key message these Low Carb Diets conveys is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight.
The truth is: by eating a Low Carb diet, you do not provide sufficient carbohydrates to your body for daily function. Therefore it will start burning the stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning is only water you lose as a result of burning glycogen.
Some Low Carb diets are indeed high in fat!!! Some of these diets promise that you may eat as much meat, butter and cream as you want. There is no way for someone to eat that much fatty food and justify that it is healthy to do so!!!! Numerous well-proven scientific research showed that diets high in fat and saturated fat can increase the risk of heart disease.
In addition, some Low Carb diets such as the Atkins Diet lump all carbohydrate foods together and give it a bad name. For example, the Atkins diet limits carbohydrate intake to just 20g daily at the beginning (vs 130g recommended level by the National Academy of Sciences’ Institute of Medicine). Most grains, fruits, beans, potatoes, rice, pastas, some vegetables are all excluded from this diet. Fruits and Vegetables especially, are rich in fiber as well as antioxidants such as Vitamin C, carotenoids, flavonoids, etc which are essential in the prevention of heart disease and cancer.
Why do people lose weight initially on a low-carb diet?
The truth is – in addition to losing water drastically at the beginning, these low-carb diets are often calorie-restricted!!! Followers only eat an average of 1000 – 1400 calories daily; compared to an average intake of 1800 – 2200 calories. To lose 1 lb a week, you only need to eat 500 fewer calories per day than you metabolize. Therefore, it doesn’t matter if you eat a high or low carb diet, you will lose weight if you restrict your calories to less than you need. One easy way to lose 500 calories a day without restricting food? Physical exercise. Speak to your registered dietitian – they are able to calculate how much calories you minimally need per day.
Low Carb Diets Key Message: Short term drastic weight loss is often not lasting. If you are following a low carb diet, try not to over-restrict the “healthy carb” such as beans, whole grains, whole fruits and vegetables.
Bottom Line – Low Carb Diets and Weight Loss: The traditional weight loss method emphasizing a well-balanced diet with a variety of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, saturated fats and trans fats in addition to being physically active can result in long lasting weight loss and improved health. This doesn’t sound too exciting but it works!
Low Carb Diets – any uses?: Yes! Studies and clinical practice showed that lower carb diet is important in diabetes management. In addition, a study published in the American Journal of Clinical Nutrition Aug 2004 found that despite the ineffectiveness of a low glycemic index diet on weight loss, it can reduce LDL cholesterol (the Bad cholesterol) by 10%.
About The writer:
Gloria worked as a Hospital Manager with Mead Johnson Nutritionals and a Pediatric Nutrition Specialist with Abbott Laboratories, Ross Products Division. She is also a mentor for aspiring nutrition students through the Tri-Mentoring Program at UBC.
Gloria founded HealthCastle.com as a hobby site in 1997 when a family member was diagnosed with cancer. Utilizing her wealth of knowledge as a registered dietitian, Gloria wrote and compiled cancer nutrition articles so that other families could benefit from the information as well.