Scientists Link Low Carb Diets, Improved Cholesterol

Don't pull the plug on the low carb diet trend just yet. Scientists say that new research trials show that a low carb diet improves cholesterol levels. At the same time, a second study is reporting the additional health benefits derived from this once bright star of the dieting world.

Recently, low carb diets, such as the once fashionable Atkins diet, have lost a lot of their popularity with the public as critics lambast the approach. The diets put followers at a higher risk of clogged arteries and heart attack in the long-term, say opponents of Atkins and similar plans.

Indeed, Atkins Nutritionals, which filed for bankruptcy last year, has re-emerged as of January with the new mission of promoting "tasty, portable nutrition." Results of a study published in the May issue of The American Journal of Clinical Nutrition suggest that perhaps people shouldn't be so hasty to ditch the low carb diet trend.

A more favourable cholesterol profile is observed when eating a diet low in carbohydrates, even if there is no weight loss, research indicates.

The researchers, led by Ronald Krauss from the Children's Hospital Oakland Research Institute, divided 178 overweight and mildly obese men at random, with an average age of 50, into four groups. All groups ate a control diet of 54 percent carbohydrates for one week with low saturated fat content (7 percent).

One group stuck with this diet, while the others reduced their carb intake to 39 percent, 26 percent, and 26 percent plus an increase in saturated fat to 15 percent. Three weeks in, the caloric intake of all the diets was reduced by about 1,000 calories to induce weight loss for a further five weeks. Then, the energy intake adjusted to stabilize weight for a final four weeks.

Krauss and colleagues found that, during the first four weeks, that the 26 percent carb diet with low saturated fat resulted in a 2 mg/ML increase in HDL cholesterol, a 8 mg/mL decrease in LDL cholesterol, and a reduction of 0.57 in the ratio of total cholesterol to HDL, in comparison to the control group. The last measure is considered to be a specific risk factor for CHD -- and a decrease suggests a favorable effect.

In comparing high and low saturated fat diets with 26 percent carbohydrate subjects, researchers found that LDL and overall cholesterol levels jumped, as did HDL levels. Results from other recent studies have shown that HDL levels should remain unchanged.

When subjects switched to the weight loss and stabilization regimen, the researchers found that lipoprotein effects were more positive in the high carb group than the low carb groups -- a finding that they believe may be indicative of a convergence of the effects of adiposity and carbohydrate intake on common pathways that affect these lipoprotein measures. So much so that reductions of either can achieve similar results.

Experts in the U.S. as well as Europe have said the research is valuable as it extends present-day knowledge of dietary protein and blood lipids.

“The finding adds to the evidence that carbohydrates have adverse effects on triacylglycerols and the ratio of total to HDL cholesterol that are not shared by dietary protein or unsaturated fat,” said Martijn Katan, of the Vrije Universiteit in Amsterdam.

On the results of the weight loss and stabilization regime, some experts remain skeptical that a diet have one effect in men weighing one certain amount, yet an entirely different effect in men weighing a lesser amount. Many professionals would like to see future studies conducted that will clarify this.

Specifically, experts do not currently the extent of excessive consumption of proteins, and whether that is safe for the kidneys and bones. Clinical trials are urgently needed in order to establish this.

However, researchers at the University of South Florida College of Medicine reported results this week from an intervention trial of low carbohydrate diet on bone loss. The group found that there was no significant difference in bone turnover between people on a normal diet and those on low carb diet plans.

“I was surprised by the results. Patients on low carbohydrate diets absorb less calcium through the gut and excrete more calcium in the urine, so you'd expect they would be leaching their bones,” said head researcher John Carter.

-- Randall Stevens

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.