Low carbohydrate (carb) diets have been used as a weight loss treatment for many years. Recently low carbohydrate diets are being used with athletes as a performance enhancement method by changing training adaptations. This essay will examine the health risks and benefits of a low carb diet, as well as the effects of low carb diets on the endurance athlete in regards to their training and performance. There are many short term benefits of low carb diets. However there are also many long term risks that outweigh the benefits for the general population. Evidence shows that exercising on a low carb diet has positive adaptation to training for aerobic athletes. However there is not enough evidence on what the long term effect of this could be, and so the net health benefits for a low carb diet cannot be determined for athletes.
A low carb diet is associated with many short term health benefits. Most of the research for this has been done with overweight people as a way to lose weight or for people with diabetes as a treatment method. Low carb diets are good for you in the short term because they reduce cardiovascular risk indicators and do not have any effect on your kidneys.
One study found that low carb diets reduce markers of endothelial function. (Davis, et al., 2011) Endothelial function is associated with an increase in cardiovascular disease. (Davis, et al., 2011) Also low carb diets show a short term improvement in cardiovascular risk factors such as insulin resistance and HDL cholesterol. (Friedman, et al., 2012) These studies indicate that short term low carb diets are beneficial in reducing cardiovascular disease.
Another benefit is that low carb diets do not have any effect on the kidneys. It was found that being on a...
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...xercise carbohydrate availability on selection and perception of effort during prolonged cycling. European Journal of Applied Physiology, 98(1), 62-70. doi: 10.1007/s00421-006-0243-4
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Russell, W. R., Gratz, S. W., Duncan, S. H., Holtrop, G., Ince, J., Scobbie, L., . . . Flint, H. J. (2011). High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health. American Journal of Clinical Nutrition, 93(5), 1062-1072. doi: 10.3945/ajcn.110.002188
Kay’s compromise is setting her up for troubles. She is doing the acceptable thing by researching the issue however she has missed some finer points. While fats at 9 calories per gram do in fact yield more calories per gram than carbohydrates which are 4 calories per gram and as such do indeed have a greater potential for energy use she is misguided in her thinking and taking an approach where she drops her carbohydrates low and takes in high fat in her diet is perverting the facts. A diet of the energy-dense fats will not be better for her in this event. She needs to trust and listen to her coach and their recommendation for her to see a sports nutrition professional. It will take following a properly guided meal plan for her to be competitive in this event and remain healthy.
of the original misnamed Mayo Clinic diet, has gained much attention for both its success and failure as a method of weight loss. Studies show that there is no specific nutrient, including carbohydrates, proteins, and even fats, that directly causes a person to gain or lose weight. The pivotal factor in weight loss is the capability to consume less fuel than the body needs to burn in order to function. However, two large weight loss food corporations, Atkins Nutritionals and the South Beach Company, have successfully marketed their own brand of low carbohydrate diets. These low carbohydrate diets share many similarities, while maintaining distinct modifications between the diet methods.
* Tresl, Jacqueline. "High Protein Diets Drawback: Stress." Internet. Broadcasting. Systems, Inc. 22 Dec. 1999. 1 Dec. 2002 <http://www.ibsys.com/ sh/health/stressbusters/health-stressbusters-19991222-192048.html>.
Low carbohydrate and high fat and protein diets such as the Atkins Diet are very bad for one's health in the long run. The Atkins Diet stresses to steer clear of foods that contain many carbohydrates such as pastas, fruits, vegetables, and breads while instead eating foods such as meats, cheeses, peanuts, and dairy that are high in fat and protein. This eating habit eventually takes a toll on one's health because a certain amount of carbohydrates are a necessity for the body because they are a source of fuel. Also, meats and dairy contain cholesterol and when one eats this food in excess the cholesterol begins to build up in the arteries and blood vessels. This build up can eventually lead to heart disease and various other health risks.
The less severe disadvantages surrounding the diet consist of physical weakness, low energy level, slower reaction times, headaches, and dehydration. These less dangerous, yet clearly relevant reactions are due to the elimination of carbohydrates from the diet. Blood sugar levels become very low when carbohydrates are not ingested, causing physical pain and weakness as well as a slower reaction time. Headaches also occur as a natural response mechanism that act as signals for the body that carbohydrates are needed in order to prevent further problems. Moreover, when the body breaks down stored fats t...
The Ornish diet, a meal plan that emphasizes the consumption of carbohydrates over fats, is an unsafe plan despite its claims to being a safe and effective way to prevent heart disease1 – a claim only a balanced diet can make. Because the Ornish diet cuts out a large number of foods from a person’s meal, many beneficial nutrients are missing that would normally be in a balanced diet. In addition, recent studies have found that diets containing a larger than recommended amount of carbohydrates may actually increase a person’s chances of developing intestinal and breast cancers2. These findings show that despite any benefits the Ornish diet may provide to the heart, the complications of maintaining a high carbohydrate diet make it not nearly as safe as a balanced diet.
Severely restricting carbohydrates is not healthy and offers little advantages in terms of fat loss. Consumers of low carbohydrate products are often deceived into believing all low carbohydrate products are better for their health. However, usually when a product claims to have a low amount of carbohydrates, it fails to mention the increase of fats and proteins the product gains to compensate for the lost carbohydrates. In reality low carbohydrate diets increase health risks and give dieters false hopes. Carbohydrates are significant in supplying energy to the body’s needs. Through plenty of carbohydrates, especially for active people and athletes, the body is able to use its’ adequate amounts of energy efficiently.
The girl once in high school struggling with her weight has now learned the value of a low carb diet and what it can do for her body and her health. “The low carb diet was most beneficial for lowering triglycerides, which are the main fat- carrying particle in the bloodstream” (The Nutrition Source). Therefore, targeting the fats in one’s body is one of the most important aspects of the low carb diet. If one can lower the triglycerides in their system this will guarantee that the diet has more of a chance of working correctly ensuring weight loss. When trying to accomplish this task The Nutrition Source suggests that it is good to try to include some fruits, vegetables, and whole grains essential vitamins, minerals, and phytonutrients. Although some might be quick to analyze the access of ease to this diet, it is easily attainable if one has a plan set up to how they will go about starting a low carb
In the last couple of decades, dieting trends have astronomically increased. The average dieter has trained his or her ears and eyes to react to the word ‘fat’. Low fat, reduced fat, fat free- these are all words that until recently have set alarms off ringing in the typical dieter’s head. Recently, new vocabulary, such as ketogenic, ketosis, and low carbohydrate have stepped into the dieter’s world and questioned, or rather challenged, the ‘fat’ free method of dieting. So, after you have devoured the entire box of ‘fat’ free cookies perhaps you will ask yourself....WHAT ABOUT THE CARBOHYDRATES???
The goal of this scientific study was to determine if the delayed onset of fatigue, as a result of consuming carbohydrates, was associated with stopping muscle glycogen depletion. Therefore, this web page is dedicated to presenting the important points of the study and to expand on those ideas in order to encompass a more general function of carbohydrates in our daily activities.
The purpose of the Atkins diet is to change one’s metabolism and lose weight easily by eating foods high in protein and limiting foods high in carbohydrates, which tend to raise blood sugar levels the most. The diet works on the principle of ketosis – the process by which excess, stored body fat (the body’s secondary energy source) is burned, resulting in weight loss. A background understanding of the body’s natural energy system helps to understand Atkins’ rationale. Diets high i...
High carbohydrate (CHO) diets have been thoroughly investigated, showing that the increased glycogen stores resulting from such a diet may improve endurance performance. However, the role that high-fat diets play in endurance performance, substrate utilization, and other cellular mechanisms has been investigated to a significantly lesser degree. This is an interesting discrepancy, as it is widely accepted that as exercise duration increases, the role that
4. Stein K. High-protein, low carbohydrate diets: Do they work? Journal of the American Dietetic Association. 2000,100:760-761.
A low carb diet is a meal plan that people follow, where all carbohydrates are cut out of every meal for the purpose rapidly losing weight. Many wonder whether low carb diets are healthy and beneficial, or detrimental to ones health. This report will explain many aspects of low carb diets, including a general overview, myths associated with low carb diets, short and long term effects, an overview of the most commonly practiced low carb diet, and the reason people start living this lifestyle.
There is a relationship between food and exercise and people do not understand that. Everyone needs food in order for their body to work properly and do their daily activities, especially exercising. Without good nutrition, one will not be able to exercise effectively. To exercise effectively, one need the right caloric intake, energy, and nutrients in one’s body. The human body needs have carbohydrates, protein, fats, vitamins, minerals, and water to fuel it up, just like the car needs gas to run. Everyone should fuel their body with right foods so that they can maintain their energy levels. Bananas and lean white meats are examples of excellent sources of natural energy that can help the function properly and achieve fitness goals. Bananas are an excellent food to eat because they contain high potassium, makes the mind alert making the brain smarter, builds strong bones, and keeps the digestive system regulated. Lean white meat such as chicken and fish are good to eat because they make the tissues in the body healthy. Good nutrition is more important because if the body absorbs the nutrients it needs, one will be able to exercise very