The Ketogenic, Atkins and South Beach diets are all low-carb, high protein eating plans that claim you'll lose a lot of weight in a short amount of time.
Do they really work and are they safe? There are certainly lots of new products to help get your body in this high fat state of mind.
However, anytime you're eating fewer than 20 grams of carbohydrate a day, you're on a slippery nutrition slope. Carbs are the body's preferred fuel, so if you aren't eating enough, your body will create an alternative energy source called ketones. The goal of all the low-carb diets is to get your body into this state, called ketosis. Ketosis is thought to speed weight loss.
And we've all heard about people who have successfully lost weight on the Atkins or Ketogenic plan. The question is whether a year or two later, they keep it off.
It's true that people on ketogenic diets can lose weight, at least in the short term, although scientists are not entirely sure why, according to Judith Thalheimer, a registered dietitian with Environmental Nutrition. It's thought that production of ketones may help control hunger or improve the breakdown of fat. But there are risks and side effects involved.
Ketones are meant to be an emergency back-up system for your body (in times of starvation), not a long-term energy source. They increase the body's acidity, which can lead to low blood phosphate levels, decreased brain function and increased risk for osteoporosis and kidney stones. People on ketogenic diets report higher rates of headaches, bad breath, constipation, diarrhea, general weakness, rash, insomnia and back pain.
The real issue is that losing weight isn't the same thing as gaining health. Any time you cut carbs from your diet, it results in cutting out or drastically cutting back on proven healthy foods, such as whole grains, fruits and vegetables, and all their vitamins, minerals, fiber, antioxidants and phytochemicals.
There's a reason USDA's My Plate recommends half your plate (at every meal) be filled with fruits and vegetables, a quarter whole grains and the remaining quarter lean protein. Replacing those carbs (from fruits, veggies and whole grains) means loading up on protein and fats.
If you want to lose weight, there are other ways. A study in 2006 found that both a ketogenic diet and a low-fat diet lost weight but participants on the keto diet suffered from metabolic and emotional side effects, while the other group did not. Another study found that severely obese adolescents safely lost weight on a medically supervised keto diet, but they lost just as much on the low-fat diet.
The bottom line is carbs are the best way to fuel your body - just choose the right ones. Cutting back on simple carbs such as the added sugars in sports and soft drinks, candy and pastries will cut calories. Replacing those carbs with nutrient-rich, complex carbs, such as whole grains, fruits and vegetables, will fuel your body with the nutrients you need.
Q and A
Q: Is brown rice syrup healthier than table sugar?
A: The average American now consumes about 150 pounds of sugar per year. An effort by health advocates to reduce the consumption of sugar, as well as high fructose corn syrup, has resulted I a proliferation of alternative "natural" sweeteners, such as brown rice syrup, used in food products. This sweetener is made by processing brown rice with enzymes to yield a liquid sweetener, which is less sweet than sugar. Some people think it is healthier than sugar or high fructose corn syrup because it provides small amounts of protein. The problem is that brown rice syrup also may provide something that is not desirable — namely, arsenic — a carcinogen found in the soil where rice is grown. Some studies have shown that even organic packaged foods like toddler formula and energy bars sweetened with brown rice syrup contain high levels of arsenic. Arsenic levels vary, and not all brands contain high levels, but keep in mind that brown rice syrup is just another form of added sugar. The best recommendation is to retrain your palate to enjoy foods that are less sweet rather than searching for alternatively sweetened foods. - Environmental Nutrition.
RECIPE
Salads seem to cool us off on warm summer days. Here's a Crunchy Chicken & Mango Salad from Eating Well magazine that works for a don't-heat-up-the-kitchen dinner.
Crunchy Chicken & Mango Salad
1/3 cup orange juice
3 tablespoons rice vinegar
3 tablespoons less-sodium soy sauce
1 tablespoon toasted sesame oil
2 teaspoons sambal oelek, optional (Indonesian hot sauce)
6 cups thinly sliced napa cabbage
2 cups sugar snap peas, thinly sliced diagonally
2 cups shredded cooked chicken breast
1 medium mango, sliced
1/2 cup coarsely chopped fresh mint
1/4 cup sliced scallions
2 tablespoons toasted sesame seeds
Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds. Serves 4 (2 1/2 cups each).
Per serving: 285 calories, 27 g protein, 25 g carbohydrate, 16 g sugars (no added), 9 g fat, 60 mg cholesterol, 5 g fiber, 505 mg sodium.
Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill., and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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