Low Carb Diet Debate

[IBBAdmin]

Low Carb Diet Debate
Results of two new studies on low-carbohydrate diets support the position of the American Dietetic Association that the most effective method of healthy lifelong weight management includes an eating plan that is based on complex carbohydrates such as whole grains, fruits and vegetables, moderate in protein and relatively low in fat, coupled with daily physical activity.

The studies, in the May 22 issue of the New England Journal of Medicine, look at the effectiveness of "carbohydrate-restricted" diets over six months and low-carb, high-protein, high-fat approaches such as the Atkins Diet over three, six and 12 months.

"The findings confirm what we already know," said registered dietitian and American Dietetic Association spokesperson Kathleen Zelman. "There is no magic bullet to safe and healthful weight loss."

Zelman added: "In the short term, these studies show you can achieve weight loss with low-carb diets. But in the long term, success rates were not different from people who are on a more 'traditional' diet. These results don't change ADA's recommendations for achieving healthful weight that can be sustained over a lifetime."

ADA's advice is based on the National Academy of Sciences' recommendations that adults obtain 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat and 10 percent to 35 percent from protein.

"These recommendations provide you with a good deal of room to increase your level of protein, which other recent studies have suggested can be effective, without going to the level of the Atkins Diet," Zelman said. "You can move toward the higher end of the protein range, stay at the lower end of the fat range and make sure your carbohydrates are complex, meaning whole grains such as whole wheat pasta."

Registered dietitian and ADA spokesperson Keith Ayoob noted that many people in the studies apparently had trouble staying with the low-carbohydrate diet and there were many dropouts.

"Twelve months is an equalizer," Ayoob said. "You hit a wall. Your lifestyle starts to be affected and you get bored. A high dropout rate is a sign that extreme diets can be difficult to maintain. People start to realize they don't want to avoid their favorite foods, even in small amounts, for a long period."

With nearly 70,000 members, the American Dietetic Association is the nation's largest organization of food and nutrition professionals. The Chicago-based ADA serves the public by promoting optimal nutrition, health and well-being. Visit ADA at www.eatright.org.

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[muscle_n_blood]

I'll swear by this until 2 days after I'm dead.... successful weight management for the chronically obese is a matter of completely changing one's relationship with food, not about this diet or that diet. We all need some carbs for our bodies to function properly. How much varies form individual to individual, especially among athletes, depending on our individual bodies and goals.

[cb25]

Originally Posted by muscle_n_blood

I'll swear by this until 2 days after I'm dead.... successful weight management for the chronically obese is a matter of completely changing one's relationship with food, not about this diet or that diet. We all need some carbs for our bodies to function properly. How much varies form individual to individual, especially among athletes, depending on our individual bodies and goals.

Preach on brotha!

Seriously...i really couldn't have said it better. That is EXACTLY how I feel about it.

[FrkyBgStok]

i have tried both aspects. years ago i was very big and did the atkins diet. I will say that i lost a bunch of weight, like 50 lbs. but my strength decreased significantly, my energy was at zero, and it started getting to the point when i would miss healthy good foods. too much for me.

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[quest260]

I just competed myself for the 2nd time, both times i used Dave Palumbos exact diet, high protein and fats with NO Carbs except for 1 cheat meal week, up until a certain number of weeks out.
I don't think I will ever use another diet, I know everyone is different but it works AWESOME for me. I have even incorporated it into my offseason diet, kept the same diet only added about 200 carbs into the diet. same high protein high fat diet just add a little oatmeal and a little brown rice. just my 02.

Have any of you ever had the chance to listen to one of daves seminars?

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[Swellin]

What works for bbers doesn't necessarily work for all athletes. In fact, that kind of diet would kill me. I dropped my carbs to 75g on non-training days and 150 on training days. I went hypo while training. So I had to up my carbs. I work around 150-225g. If I go lower, I run the risk of going hypo. I need the energy.

Having said that, sugars are not the carbs I want or need. Low gi carbs are where it's at. Of course, I have wicked sugar cravings because of this nasty sweet tooth. However, I am able to drop weight and maintain strength with this type of diet. I have to keep the protein high and the fats are moderate.

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[bmt]

I have use the Atkins diet as well as my wife. Like said above, you do loose weight, but at a significant price. You are tired all the time and certianly dont feel like exercising. Also, your brain's main source of energy is glucose (broken down carbs) so you find yourself not thinking very sharp too.

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[highwayjack]

Originally Posted by muscle_n_blood

I'll swear by this until 2 days after I'm dead.... successful weight management for the chronically obese is a matter of completely changing one's relationship with food, not about this diet or that diet. We all need some carbs for our bodies to function properly. How much varies form individual to individual, especially among athletes, depending on our individual bodies and goals.

Well said

Swellin...sugars are not for you? Interesting thought.


I definitely like sugars and see nothing wrong with them. Of course I wouldn't go for refined sugar products (at least not for the most part). Even refined sugars have been a good tool for athletes and BBers. Old school way of thinking:
-bbers increase sugar before contest (insulin release and vasodilation)
-athletes and hardgainers increase sugar an hour after hitting the gym (extra boost for insulin release)

usually its the crappiest of sugars (cocoa puffs, poptarts etc.)

bmt: Isn't that the most horrible thing about ketogenic diets. Your body uses one fuel source over all others SUGAR (glycogen). I still like playing with the low carb diets every once in a while.

Good topic

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