The Down Low on Low-Carb Diets - Carb Timing For Fat Loss

You wiped these storage cabinets, food and shopping was made the commitment. It's official: you are on a low-carb diet!

But while the way for a new slimmer you may be paved with high-protein foods, if you are like most low carbas, chances are you also found some holes along the way. / P>. "Every time you make a fundamental change in your diet, your body will react - and when you are required to experience certain symptoms or problems," says Stephen Sondike, MD, director of the nutrition program , exercise and weight management (new) at the Children's Hospital of Wisconsin.

When this change involves reducing carbohydrates, he says, among the most common problems is constipation.

"One of the main places where you will see metabolic changes in any type of diet is in your gastrointestinal tract - and this may include a change in bowel habits, often experienced as constipation," says Sondike that it is also credited with the first embodiment of published randomized clinical trial of low-carbohydrate diets. The reason, Sondike tells WebMD, is that most people receive any fiber that consume high-carbohydrate foods such as bread and pasta. Cut these foods and their fiber intake may fall sharply, while the risk of constipation increases.

"However, if you really follow a properly carb low carb diet, you will be replacing starchy foods with vegetables low in carbohydrates, which should help counteract constipation, providing as much, if not more fibers than before, "says Sondike.

The doctors say to eat five servings of vegetables daily low carbohydrates - foods such as broccoli, cauliflower and lettuce - can keep your intestines healthy without interfering with weight loss.

If you are not doing the trick, Sondike says a fiber supplement - such as Metamucil or FiberCon can help.

"The only thing I would do is start taking laxatives - to add more fiber to your diet is definitely a smarter and healthier way to deal with the problem," says Doris Pasteur, MD, director The Program of Wellness Nutrition at Mount Sinai Medical Center in New York.

Weight Loss Low Carb - The Down Low on Low-Carb Diets

A low carbohydrate diet can help you lose weight because it becomes fat burning processes, known as "dietary ketosis". They are also thought that these ketones have an appetite suppressor effect.

However, Pasteur says that when large quantities of ketones are produced, your body can become quickly dehydrated - another problem faced by those in a low carbohydrate diet.

The solution: Drink more water.

"Left"> "The lower your carbohydrate intake, the greater the risk of dehydration and, later, the greater your need for water," says Pasteur. Most low-carbohydrate diet experts suggest drinking at least 2 liters of water daily.

In addition to keeping it properly hydrated - which can also help relieve constipation - drinking plenty of water can also help to compensate yet another low carbohydrate diet problem: bad breath. Ketones produced during diet can lead to what is sometimes described as a fruity odor, although it is often described as having a almost "chemical" odor similar to the acetone or nail polish remover.

Now, if you are thinking that you will handle the brushing and dental problem a little more often, guess again. As the breathing odor comes from metabolic changes and not necessarily a condition related to the dental, traditional breathing products are not likely to provide lasting relief. On the other hand, drinking more water intake can make the trick.

"Water helps to dilute ketones on your system and although this does not affect weight loss, it will help with bad breath," says Sondeike.

low carbohydrates and supplements The lower your carbohydrate intake, the greater your need for a vitamin supplement. This is the mantra that most doctors now recommend that everyone on a low carbohydrate diet should never forget.

the reason? Whenever you restrict your diet, particularly in terms of certain food groups, your nutrient levels can fall. But when your diet is low carbohydrates, experts say you may be in even greater need for certain vitamins and minerals, particularly folic acid.

"If you are cutting cereals, fruits, vegetables, fortified grains then you are cutting your main source of folic acid, a vitamin B that is not just important when you are pregnant but important for health General of all, "says Nyu Nutritionist Samantha Heller. In addition, says Heller, folic acid is essential for controlling homocysteine ​​levels, an inflammatory factor bound to heart disease. If you are already at risk of cardiovascular problems, it says, falling very low folic acid levels could put your health in serious risk.

One way to protect himself, she says, is to take a vitamin B supplement - with at least 400 micrograms of folic acid daily.

"All vitamins B work together on a very complicated metabolic pathway and need each other - so if you will not get your fountain in food, then a vitamin supplement is a must," Says Heller.

Sundike agrees and says that "at any moment you are in a weight loss diet, you need a good multivitamine, regardless of whether you are limiting your carbohydrate intake or not," he says.

Although there has been some evidence that a low carbohydrate diet can also take your toll at calcium levels, Sondike says that, fortunately, this is usually only short-term.

"Your body often changes metabolism when you do something different - but equalizes - you see a quick change and a return to normal - and long-term studies show normal results in this area," says Sondeike . Still, he tells WebMD is a "smart idea" to make a calcium supplement starting at the beginning of their low carbohydrate diet to safeguard against a possible disability. Tofu can also be a good source of calcium.

Another mineral that you may want to supplement is potassium. Although there is no concrete evidence that a dramatic potassium loss occurs in a low carbohydrate regimen, Sondike says to ensure problems that it recommends that patients use the light salt of Morton - a potassium chloride product that it says can add Anyone of this important mineral that is lost. Eating some almonds is also a good way to complement this mineral without adding carbohydrates to your diet.

Finally, if you stay with your low carbohydrate diet through the use of pre-packaged foods, experts say read the label carefully to avoid ingredients that are notoriously responsible for gastrointestinal disorders and especially the excess gas. Among the worst offenders: sugar alcohol, found in sweeteners as sorbitol.

"Anything above 10 grams or more of sorbitol at a time has been shown to cause gastrointestinal disorders - and some of these low-carbohydrate dietary foods have up to 30 grams of a portion," says Heller. Although you do not violently sick, she says, can do you - and those in the same room - very uncomfortable.

Sundike agrees and also warns us to "read the labels."

"If a product is announced as having 3 liquid carbohydrates, but the label says 35 grams of carbohydrates, so it is likely that 32 grams are sugar alcohol - and will probably disturb the stomach," says Sondeike.

The Truth About Low-Carb Diets and 'Slow Carbs' - Weight Loss Low Carb

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