Day 19 - Low-Carb To Lower Blood Pressure

A low-carb diet could do more than help U loose weight—it also may help lower your blood pressure.

Roughly 120 overweight or obese patients from the Department of Veterans Affairs clinics in Durham, N.C., volunteered for a study comparing the effects of two different dieting plans—the low-carb, ketogenic diet and a low-fat diet in combination with orlistat, a weight-loss medication.

Sixty-five of the volunteers completed the low-fat diet, eating a diet with less than 30 percent of energy intake from fat and taking 120 mg of orlistat three times daily. Orlistat (Alli, Xenical) is an over-the-counter weight loss aid that can block a significant amount of fat from being absorbed by the digestive system. At the end of the 48-week trial, the group cut 8.5 percent of body fat. Low carb dieters, on an Atkins style diet, had similar results, trimming 9.5 percent of body fat.

“Both groups lost considerable weight (on average 21-25 pounds) and experienced numerous health benefits and were able to reduce medications for chronic diseases associated with weight,” explains Dr. William Yancy, Jr., M.D., research associate at Durham’s Department of Veterans Affairs and lead author of the study.

Although both plans tied for weight loss and had similar HDL (good cholesterol) improvements, the group of 57 low-carb dieters also had decreased systolic and diastolic blood pressure by 5.9 and 4.5 mm, respectively.

Pre-trial, average BMI was 39.3, and one in three participants had type 2 diabetes. A healthy BMI score for an adult ranges between 18.5 and 24.9. As the scores rises, the risk for complications such as stroke, type 2 diabetes, poor cholesterol and heart disease increases.

Following the study, low-fat dieters enjoyed better LDL (bad cholesterol) levels, while participants on the low-carb diet had improved insulin metabolism, hemoglobin A1C, and blood glucose levels.

“People with these diseases—hypertension, high cholesterol, diabetes, arthritis—or at risk for these diseases stand to benefit the most (from these diets),” Yancy explains.

There haven't been significant health risks for short-term dieters, but little is known of the effects after six months. Long-term dieters may be at risk for bone loss or kidney stones. In any case, Dr. Yancy urges anyone considering a low-carb, ketogenic diet to consult a physician. I recommend that if U use Alli or a fat blocker, don't take it with fat soluble vitamins.

Day 9 - Will Lo-Carb help?

Low Carb? Thermodynamics?

Thermodynamics is as much about efficiency as it is about energy conservation. Carbohydrate is an efficient fuel, whereas protein is not. On a low carbohydrate/high protein diet, even though total energy is conserved, more energy is wasted as heat, a process known as thermogenesis. This energy comes from burning fat. The human body is not a storage locker. It is a machine and the efficiency of the machine is controlled by hormones and enzymes. Carbohydrates increase insulin and other hormones that regulate enzymes, leading to storage rather than burning of fat.

Low-carb diets limit carbohydrates — for example, rice, bread, grains,  starchy vegetables and fruit — and emphasize sources of protein and fat.

Low-carb diets are generally used to lose weight. You might choose this type of diet because you enjoy the types of food featured in the diet.

Carbohydrates raise blood sugar levels, which then kicks the insulin in. The theory behind low-carb diets is that insulin drives blood sugar into the cells and prevents fat breakdown in the body. This means you won't burn excess fat and lose weight.

Carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you're not eating the carbs, your body breaks down fat to provide needed energy.

In general, low-carb diets focus on meat, poultry, fish, dairy products, eggs and some non-starchy vegetables. The diet excludes or limits most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole-grains.