Knowledge Post-it | Atkins Diet: Atkins Diet is a controversial diet created by American doctor robert atkins, which requires you to eat high-protein food instead of carbohydrates, that is, eat more meat and fish, and not eat any starch and high-sugar food. Its core is to control the intake of carbohydrates, so that the human body can change from the metabolic mode of consuming carbohydrates to the metabolic mode of consuming fat. Atkins diet is considered as "food blindness", and there is only weak evidence to support its effectiveness in losing weight. At present, related research has drawn different conclusions. Some people think that this diet can reduce low density lipoprotein (LDL) but increase high density lipoprotein (HDL), and think that it can reduce the occurrence of cardiovascular diseases. However, some studies believe that it may lead to cardiovascular disease, coronary heart disease, arrhythmia, osteoporosis and kidney calculi's disease. According to the current general diet of China people, it is impossible to insist on not eating carbohydrates for a long time. And because eating more high-protein food will increase the burden on the kidneys, this method is not suitable for patients with kidney disease. (Source: Wikipedia)
How will a low-carbon diet work? Let's first understand the benefits of adopting a low-carbohydrate diet in the body, because in some cases glucose will be reduced or almost completely eliminated. Glucose or other molecules that can be converted into glucose will exist in all foods containing carbohydrates, whether it is cereals, beans, starchy vegetables, fruits and various sweet additives, even our favorite nuts and seeds. However, once our body starts to reduce the proportion of carbohydrates and can't provide glucose energy, it will start to break down the subcutaneous fat in the body into free fatty acids and glycerol for the daily operation of body organs and muscles, so you will start to feel the situation of losing weight, which is why a low-carbon diet will lose weight! What are the benefits of a low-carbon diet for us?
Benefits 1 lose weight faster. You must have experience. When we focus on losing weight, calorie intake will become the focus of calculation. However, if you turn your attention to the right low-carbon diet, you will gradually stop focusing on calorie calculation. However, this doesn't mean that calories are unimportant, but when you adopt a low-carbon diet, you won't feel hungry, so you won't be so focused on that few calories. In 20 14, a study conducted by the National Institutes of Health found that people who adopted a low-carbon diet within 12 months had much lower weight, body fat and cardiovascular risk factors than those who adopted a low-fat diet. Why do you lose weight for a low-carbon diet? Because when we eat too much and too high carbohydrates, it will cause a lot of insulin secretion to control the balance of blood sugar, and insulin is also called fat storage hormone, so too much insulin secretion will lead to the rapid accumulation of fat by the body. Therefore, if we adopt a low-carbon diet, the body's liver sugar storage will be reduced, and when the body's liver sugar is exhausted, it will be forced to use fat as energy. In addition, it can also reduce insulin secretion and fat storage, so that the body can lose weight quickly.
Reduce insulin secretion and fat storage, so as to lose weight quickly. Benefit 2: Maintain the cognitive function of the brain. Usually, the intake of carbohydrates and fats in protein will remain stable, but it will fluctuate. When our body eats too much carbohydrate, as mentioned in the last paragraph, it will accumulate fat and reduce fat consumption, thus causing obesity. In addition, carbohydrates produce three forms of sugar. Sugar will also have a certain effect on our brains, so when you are depressed, you will want to eat some sweets and your mood will instantly get better. However, in the 20 12 Journal of Physiology, a report pointed out the effects of high-sugar diet and lack of omega-3 fatty acids on the cognitive ability of the brain. Researchers believe that people with high insulin resistance may lead to low cerebral blood flow, so the brain's ability to run will be reduced. This is because insulin has the function of "growing blood vessels", which can increase blood flow and send glucose to all parts of the body, including our brain cells. When people eat too much carbohydrates, the function of "blood vessels grow slowly" will be reduced, thus reducing the operation of brain tissue, which is also the reason why people are prone to drowsiness when they are overeating.
High-carbon water can make the brain sleepy easily. ? Benefits of family remedies 3 Reduce heart disease and metabolic syndrome 20 12 A research report published in the American Journal of Epidemiology found that a low-carbon water diet is more effective than a low-fat diet in reducing the risk of some metabolic syndromes and heart diseases. A total of 2788 people from many countries were analyzed in this study, and 23 controlled experiments were randomly conducted. The effects of low carbohydrate diet (carbohydrate percentage ≤ 45%) and low fat diet (fat percentage ≤ 30%) on metabolic risk factors were studied. The results show that both low-carbon diet and low-fat diet can reduce weight and improve metabolic risk, but the low-carbon diet group will increase high-density lipoprotein (HDL) and good cholesterol, lower low-density lipoprotein (LDL) and lower triglyceride (TG).
Low-carbon water diet is more effective than low-fat diet in reducing the risk of some metabolic syndrome and heart disease. ? In a study published in Uppsala Medical Journal in 2005, the effects of two different dietary compositions on blood sugar control and body weight were tested in two groups of obese type 2 diabetic patients, one group was 16 obese type 2 diabetic patients. Use a low-carbohydrate diet (65,438+0,800 calories for men and 65,438+0,600 calories for women), in which carbohydrate accounts for 20%, protein accounts for 30% and fat accounts for 50%. In another group, 15 obese patients with type 2 diabetes were placed in a high carbohydrate diet as a control group. Their diet consists of the same calories for men and women, with food accounting for about 60% carbohydrate, 15% protein and 25% fat. In this research project, the effect of low-carbon diet on glucose is very rapid. After six months, it is obvious that all patients have lost a lot of weight. In addition, endocrine researchers at the State University of new york at Brooklyn pointed out that a high-carbon water diet will increase postprandial secretion of blood sugar and insulin, thus increasing the risk of diabetes, heart disease, hypertension, dyslipidemia and obesity. Therefore, many studies show that a low-carbohydrate diet can effectively reduce the risk of type 2 diabetes, and it is also the most natural diet to treat type 2 diabetes.
Benefit 5: cut off the energy of cancer cells. Studies have shown that over-refined carbohydrates and diets with high sugar content will damage human free radicals, which actually give cancer cells energy, which may help them to proliferate faster. In addition, some studies have pointed out that excessive carbohydrate intake will affect prostate cancer. In the tumor experiment of mice, compared with the western diet fed with high carbon water and high sugar, the tumor is obviously smaller and the survival time is longer, which shows that there is a relative relationship between blood sugar and tumor tissue growth.
Benefit 6: Reducing the craving for food One of the biggest benefits of adopting a low-carbon diet is that you can eat more healthy protein and fat instead of carbohydrates and sugar, because eating too much carbohydrates will lead to insulin secretion, which will lead to fluctuations in blood sugar and an increase in GHRP. When GHRP increases, leptin decreases. At this time, the human body will feel hungry and increase the demand and desire for food. When you reduce carbohydrates and increase the intake of protein and fat, you can make your body feel full and reduce hunger.
When GHRP increases, leptin will decrease, and then the human body will feel hungry and increase the demand and desire for food. Benefit 7: Better Intestinal Digestion A study published in the Journal of American Gastroenterology Association in 2008 showed that a group of patients with moderate and high irritable bowel syndrome (IBS) had improved abdominal pain, defecation habits and quality of life after receiving a very low carbohydrate diet (20g daily) for four weeks. This is precisely because reducing the proportion of carbohydrates and increasing the intake of protein, vegetables and fat can effectively help reduce the production of bad bacteria in the digestive tract and relieve gastrointestinal symptoms.
Benefit 8: Improve mood and increase happiness. According to a study conducted by researchers from the School of Psychiatry and Medicine of the University of Adelaide on patients with polycystic ovary syndrome (PCOS) within 16 weeks. This paper mainly compares the effects of low protein and high carbohydrate (LPHC) diet and high protein and low carbohydrate (HPLC) diet on female physiological hormones and psychology. After analyzing the depression and anxiety scale before and after the experiment, it is found that HPLC diet seems to help balance hormones naturally, greatly reduce depressive symptoms and increase inner happiness. Therefore, a low-carbohydrate diet also seems to help balance the neurotransmitter function of some people, thus improving their psychological mood.