Low- Carb Diet Plan: Do They Work? You've cleaned out those pantry closets, gone food shopping, and made the commitment. It's official: you're on a low- carb diet! Welcome to LoveToKnow Diet, your best source for unbiased information about everything related to weight loss and nutrition. Here you'll find well-researched articles. But while the road to a slimmer new you may be paved with high- protein foods, if you're like most low- carbers it's likely you've also encountered a few potholes along the way. The reason, Sondike tells Web. MD, is that most folks get whatever fiber they consume from high- carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises. Sinai Medical Center in New York City. Continued. A low- carb diet can help you lose weight because it turns on fat- burning processes, known as . Most low- carb diet experts suggest drinking at least 2 quarts of water daily. ![]() Low-carb Diet Tips And Hints![]() In addition to keeping you adequately hydrated - - which can also help alleviate constipation - - drinking lots of water can also help offset still another low- carb diet problem: bad breath. The ketones produced during the diet can lead to what is sometimes described as a fruity odor although it is often described as having an almost . Since the breath odor is coming from metabolic changes and not necessarily a dental- related condition, traditional breath products are not likely to provide long- lasting relief. On the other hand drinking more water intake can do the trick. That's the mantra that most doctors now recommend that everyone on a low- carb diet should never forget. The reason? Any time you restrict your diet, particularly in terms of certain food groups, your nutrient levels can drop. ![]() Slow Carb Diet TipsBut when your diet is low carb, experts say you may be in even greater need for certain key vitamins and minerals, particularly folic acid. If you're already at risk for cardiovascular problems, she says, dropping folic acid levels too low could put your health at serious risk. Continued. One way to protect yourself, she says, is to take a B vitamin supplement - - with at least 4. Still, he tells Web. The Down Low on Low-Carb Diets. How to avoid the pitfalls and side effects of a low-carb weight loss plan. Bad news for all the bagel-and-schmear lovers among us: It was recently revealed that people on a low-carb diet reduced certain risk factors for heart disease and. When first going low-carb, the biggest tip I can give a person is to absolutely 100% ignore calories. Adapting your body to using fat for fuel is the #1 priority, and. There are benefits and risks to a low-carb diet like the ketogenic diet or Atkins diet. How low is too low, and what are those benefits of a low-carb diet? MD it's a . Tofu can also be a good source of calcium. Another mineral you may want to supplement is potassium. While there is no concrete evidence that a dramatic potassium loss occurs on a low- carb regimen, Sondike says to ensure against problems he recommends patients use Morton's Light Salt - - a potassium chloride product that he says can add back any of this important mineral that's lost. Eating a few almonds is also a good way to supplement this mineral without adding carbs to your diet. Finally, if you stick to your low- carb diet via the use of prepackaged foods, experts say read the label carefully to avoid ingredients that are notoriously responsible for gastrointestinal upsets, and especially excess gas. Among the worst offenders: sugar alcohol, found in sweeteners such as sorbitol. While it won't make you violently ill, she says, it can make you - - and those in the same room - - pretty uncomfortable. Continued. Sondike agrees and also cautions us to . Doris. Pasteur, MD, director, Nutrition Wellness Program at Mt. Sinai Medical Center. New York City. Samantha Heller, MS, RD, nutritionist, NYU Medical Center, New. York City. All rights Reserved. Low Carb Diet Tips & Basics. By Doreen. EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS .. What are ketones? How will ketosis help me to lose weight? But, isn't ketosis dangerous? How do the ketone test strips work, and where do I get them? I'm following Induction strictly; why won't my strips turn purple? Will I lose weight faster if the strips show dark purple all the time? Does caffeine affect ketosis? Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins .. When your body is producing ketones, and using them for fuel, this is called . How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss - -- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is NOT dangerous. The human body was designed to use ketones very efficiently as fuel in the absence of glucose. However, the word ketosis is often confused with a similar word, ketoacidosis. Ketoacidosis is a dangerous condition for diabetics, and the main element is ACID not ketones. The blood p. H becomes dangerously acidic because of an extremely high blood SUGAR level (the diabetic has no insulin, or doesn't respond to insulin .. It's the high blood sugar, and the acid condition that is so dangerous. Ketones just happen to be a part of the picture, and are a RESULT of the condition, not the CAUSE. Diabetics can safely follow a ketogenic diet to lose fat weight .. How do the ketone test strips work, and where can I get them? Ketone urine- testing strips, also called Ketostix or just ketone sticks .. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change colour at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 1. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can . The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips .. Once opened, they have a shelf- life of about 6 months - - you may wish to write the date you opened on the label for future reference. Ketone test strips can be purchased at any pharmacy, and are usually kept with the diabetic supplies. In some stores they're kept behind the counter, so if you don't see them on the shelf, just ask the pharmacist; you don't need a prescription to buy them. I'm following Induction strictly; why won't my strips turn purple? Ketones will spill into the urine ONLY when there is more in the blood than is being used as fuel by the body at that particular moment. You may have exercised or worked a few hours previously, so your muscles would have used up the ketones as fuel, thus there will be no excess. You may have had a lot of liquids to drink, so the urine is more diluted. Perhaps the strips are not fresh, or the lid was not on tight and some moisture from the atmosphere got in. Some low carbers NEVER show above trace or negative even .. If you're losing weight, and your clothes are getting looser, you're feeling well and not hungry all the time . Don't get hung up on the strips; they're just a guide, nothing more. Will I lose weight faster if the strips show dark purple all the time? No. Testing in the darkest purple range all the time is usually a sign of dehydration - - the urine is too concentrated. You need to drink more water to dilute it, and keep the kidneys flushed. The liver will make ketones from body fat, the fat you EAT, and from alcohol - -- the ketone strips have no way of distinguishing the source of the ketones. So, if you test every day after dinner, and dinner usually contains a lot of fat, then you may very well test for large amounts of ketones all the time. However this does not indicate that any BODY fat was burned. The strips only indicate what's happening in the urine. Ketosis happens in the blood and body tissues. If you're showing even a small amount, then you are in ketosis, and fat- burning is taking place. Don't get hung up on the ketone sticks. Does caffeine affect ketosis? This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin .. The studies involve consuming 5. This is quite different from a low carber, who is consuming only 2. Many low carbers continue to enjoy caffeine- containing beverages with no serious impact on their weight- loss efforts. However, there are some sensitive individuals .. If you have been losing successfully then find your weight loss stalled for a month or two, and you are following your program to the letter, you might consider stopping all caffeine for a while, to see if that will get things started again. Will drinking alcohol affect ketosis? No and yes. The liver can make ketones out of alcohol, so technically, when you drink you'll continue to produce ketones and so will remain in ketosis. The problem is .. Thus, when you drink, basically your FAT burning is put on hold until all the alcohol is out of your system. This rapid breakdown of alcohol into ketones and acetaldehyde (the intoxicating by- product) .. RESOURCESAtkinscenter Official Website .. FAQ page, (select Ketosis) Ketosis ..
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