For years, the U.S. Department of Agriculture (USDA) has told us that a low-fat, high-carbohydrate diet promotes fat burning and reduces the risk of chronic disease. However, it is worth noting that there is no evidence to support this idea.
In fact, today's obesity epidemic is accompanied by a decrease in fat intake and an increase in carbohydrate intake in people's diet. Therefore, there is an urgent need for dietary alternatives, especially for fat loss.
Indeed, there is growing evidence that limiting carbohydrate intake is a good approach when someone is looking to lose more fat. The Journal of the American Medical Association (JAMA) recently published the latest research report on ultra-low-carbohydrate diet options.
JAMA Research Report
This ultra-low-carbohydrate diet is supported by nearly a year of research by Professor Christopher Gardner of Stanford University School of Medicine. Gardner and his colleagues randomly assigned 311 overweight people to the Atkins diet with ultra-low carbohydrate intake and the Zone diet with moderate carbohydrate intake. , the traditional high-carbohydrate, low-fat diet and the ultra-low-fat Ornish diet.
Compared with subjects who ate more carbohydrates, subjects on the Atkins diet lost more fat and their metabolic risk factors (such as blood lipids and blood sugar) were also lower. Change for the better. At the same time, there are no adverse effects associated with the Atkins diet.
Some believe that the significant improvements in blood lipids seen in participants on the Atkins diet indicate that they are losing more fat. However, JAMA's research report shows that this is not the case.
After adjusting for differences in fat consumption among the subjects, this change in blood lipids remained statistically significant, although the significance level of this change was weakened.
Common misunderstandings about diet
What would happen if we consumed relatively high amounts of saturated fatty acids? Is this bad for your health? Once you discover the beneficial health effects of saturated fats, you may also want to consider reducing your carbohydrate intake.
Recent research shows that if you replace carbohydrates with fat in your diet, your triglyceride levels will drop, your "good cholesterol" levels will rise, and your "bad cholesterol" molecules will become larger, thus Reduce their harmfulness to the body. In other words, high unsaturated fatty acid intake will only have an adverse effect on blood lipids when carbohydrate intake is high.
Is it true that the high protein intake of the Atkins diet can have adverse effects on the kidneys? wrong! There are no scientific reports to fully prove that a low-protein diet reduces the risk of kidney disease in the general population.
High protein intake can maintain muscle mass and enhance satiety. However, people with kidney disease need to limit their protein intake.
Can the Atkins diet ensure that the brain gets enough energy? certainly. Contrary to popular belief, scientists believe that there are no clear dietary carbohydrate intake requirements for humans. You will find that humans can adapt to a zero-carbohydrate diet and produce all the energy (glucose) they need. In the case of insufficient carbohydrate intake, ketone body metabolism performed by the brain can replace glucose for energy supply. In other words, at low carbohydrate intake, the brain can extract large amounts of energy from ketone bodies.
Dietary guidance program for fitness fans
The most important thing is to keep your carbohydrate intake low. Choose only carbohydrate sources (vegetables, legumes, etc.) that are low in sugar and high in dietary fiber. At the same time, make sure you consume enough protein with each meal, but too much protein intake will hinder the progress of ketosis.
Good sources of protein include fish, eggs, lean meats and zero-calorie protein powder (Translator's Note: You can choose musclemed beef protein powder, Yingao). You rarely need to limit fat when on the Atkins diet, but you will want to avoid trans fatty acids.
The most beneficial supplements include full-spectrum vitamins and pure creatine. Certain fat-reducing products (Translator's Note: such as AX's Extreme Synthetic Fat-Reducing Capsules) are also good choices.
Be sure to drink plenty of water or zero-calorie drinks, and make sure you get enough potassium and sodium.
You may need to change your strength training program. Training with heavy weights and low reps (sets of 3-8 reps) is a good choice because energy comes primarily from creatine phosphate reserves.
Taking in 20-30 grams of creatine monohydrate every day for two weeks can enhance the concentration of pure creatine and creatine phosphate in the muscles. All in all, creatine is a very beneficial supplement when included in the Atkins diet plan.