Blood levels of triglycerides have emerged as a very important risk factor for cardiovascular disease. High serum triglyceride level is associated with abnormal lipoprotein metabolism, as well as with other risk factors including obesity, insulin resistance, diabetes mellitus, and lowered levels of HDL cholesterol. It has been shown in a number of studies that carbohydrate restriction lowers triglyceride levels significantly.
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I now eat a lower carb, moderate protein and moderate fat diet. I even eat whole wheat pasta (only 1/3 cup when I do eat it), I eat Ezekiel bread (1 slice) and on occassion, I eat potatoes (white) and even rice. I just keep the amounts around 10 grams of carbs. My breakfast is about 4 grams of carbs (its a protein shake and I put avacado in it as well). Lunch is 4 oz. protein, steamed veggies and/or a salad, slice of my bread with 1/2 tbsp. grass fed butter, snacks are 1.5 oz. nuts (1 oz. macadamian and 1/2 oz. cashews). Dinner has carbs from green veggies. And that’s it. And I drink a protein shake once a day because I lift weights along with doing cardio. In that shake I put 1/2 tbsp. nut butter and mix the shake with water. Sometimes I’ll add 1 to 2 oz. banana (yes, I weigh all of my food). And guess what?? I lose as much weight per week as if I was doing keto. I truly believe that eating a minimal amount of carbs per day makes a huge impact with weight loss. You don’t have to go into full blown keto to lose weight.
Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!
A low carb diet essentially reduces the carbohydrate intake into the body. Examples of common sources of carbohydrates include bread, grains, tortillas, starchy vegetables, fruits and rice. This particular diet mainly focuses on protein intake since proteins provide most of the required muscle building compounds. The following are major benefits of the low carb diet.
Long-term effects can include constipation, diarrhea, lack of energy, iron deficiency, vomiting, and kidney stones. Not to mention, eating such a high-fat diet like keto can also contribute to high triglyceride levels, which increase your risk of heart disease and stroke, as well as high cholesterol. Lastly, going keto can also contribute to a weakened immune system (since carbs help boost immunity) and chronic inflammation, says Zeitlin.
Anthony – Eating low carb around friends and family can be difficult. The only thing you can do is plan ahead. Find out what foods will be available (if you aren’t cooking) and if you need to, bring something extra for yourself. I do this a lot! You don’t have to make a big deal out of bringing your own food either. Use what you can from your family dinner that is low carb, and bring the rest yourself. As for friends, you would want to explain to them why you are eating differently and ask them to be considerate of that. Picking places to go out where you can eat a low carb meal is a big help. Planning ahead is the only way!
Fat loss is dependent on how many grams in fat macros are being consumed. The body doesn’t just lose fat. It taps into those fat reserves to burn it as fuel, ketones. Yes, you can achieve & maintain ketosis with a high fat diet, as long as it is also low carb. Because low carb is the only requirement to be ketogenic. But high fat is not necessary for weight loss. If the body follows a high fat diet, then it will prioritize the newly consumed fat before it turns to that stored body fat.
Great Q. While the answer isn't totally black and white, Zeitlin says that for most healthy people, if you're trying to lose weight, a low-carb diet would be the better fit because it doesn't aim to put your body into an unnatural state (ahem, ketosis). Instead, by cutting back on foods that are high in sugar and starches, you're able to drop weight and still maintain a healthy form of energy for your brain and body to run on.