Plateauing On Low Carb Diet

Plateauing On Low Carb Diet

Have you hit a weight loss plateau? Have you tried everything but that weight just keeps on coming back to find you?

Are you eating too much protein, fat or carbs? Are you eating your emotions (and what to do about it).

You need to learn the 7 proven steps to start weight loss again.

7 Steps To Break A Weight Loss Plateau is a guest article written by Dr. Brittanie Volk and reviewed by Libby Jenkinson, MPS

Dr Brittanie Volk, a registered dietitian, scientist and a senior clinical & patient engagement specialist at Virta Health, the first company with a clinically-proven treatment to reverse type 2 diabetes and other chronic diseases without the use of medications or surgery.

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• What Is A True Weight Loss Plateau?
• 7 Proven Steps To Break A Weight Loss Plateau
• 💬 Comments

What Is A True Weight Loss Plateau?

The rate of weight loss varies greatly from person to person. When on a low-carb diet, many people experience periods of weight loss followed by periods of weight stability.

The 1-year results from Virta's clinical trial show that the average patient experienced 9 months of consistent weight loss, then three months of weight stability, despite continued carbohydrate restriction.

McKenzie et al., 2017. Hallberg et al., 2018.

A low carb diet has many benefits in the body beyond weight loss, including improved blood sugar control, improved cardiovascular markers, and even diabetes reversal (Hallberg, 2018). Even if your weight loss is stalled, you're likely still experiencing these benefits.

If you think you might be hitting a weight loss plateau, here are 7 steps to determine what's causing it.

7 Proven Steps To Break A Weight Loss Plateau

Step 1: Figure out if it's a true weight loss plateau

What differentiates a natural, normal period of weight stability from a weight loss plateau? Your weight varies day-to-day because of normal fluctuations in body water, so you need to look at your weight from month to month or week to week, not day-to-day.

To figure out if it's a true weight loss plateau, think about the following:

• Have you been weight stable for more than three months? If it's been less than three months, this may not be a true plateau. (note: There is no standard length of time that defines a weight plateau.) It may just be part of the normal weight loss process, and weight loss may pick up again shortly.
• Has your body composition changed even though the numbers on the scale are the same? Notice how your clothing fits, and measure your waist circumference. Don't let the scale be your only measure of progress—if your body is still changing, it may not be a plateau.

If you've identified this as a true weight plateau, move on to the next step.

Step 2: Assess if you're eating too many carbs

We recommend trying to initially keep your total grams of carbs to under 30 and always under your level of carb tolerance. When we've been staying with a way of eating for a long time, it's easy to become laxer. There are plenty of ways for total carb intake to creep up.

Even though you might be avoiding starchy side dishes and sugary desserts, make sure to check for hidden carbs in sauces, condiments and thickeners, especially at restaurants. And carbs can even add up from low-carb foods like nuts and non-starchy vegetables.

Solutions:

• Test and monitor your glucose to identify your carb tolerance, and make sure to stay below that level.
• Track your portions to identify total carbohydrates. If you were losing weight consistently when you were more closely tracking your carbohydrate intake, a reset period of going back to carb counting can make a big difference.
• Read the nutrition label closely and look at the ingredients list to make an informed decision.
• Ask about the hidden sugars and carbs in sauces and condiments at restaurants.

Step 3: Assess if you're eating too much protein

It's easy to fall into the habit of overeating protein and underestimating protein portions. Too much dietary protein can drive down ketone production (Marliss 1978) when consumed in excess of our body's needs. Read more about this in this deep dive on protein by myself, Dr. Stephen Phinney, and Dr. Jeff Volek.

Your protein consumption should fall into this range. This chart shows protein in terms of ounces of protein-containing food, and each ounce typically contains about 7 grams of protein.

Solutions:

• Track your protein consumption for a few days and compare it to your goal range
• If you're finding yourself hitting a weight plateau when your carb intake is below your personal threshold and when testing your ketones, are consistently below 0.5 mM, try lowering your protein intake to the low end of your recommended range. Test and see the results.
• Keep an eye on your snacking. Are your snacks protein-heavy, like nuts or cheese? Protein can creep up, especially when fat intake is inadequate and you find yourself snacking out of hunger.
• Incorporate fats like butter or olive oil for satiety. If it's difficult for you to add fats and keep your protein intake moderate, think about if you fear adding fat. Getting over this fear can take time!

Step 4: Figure out if you're eating too much fat

If you're trying to lose weight, your body should be partly relying on its own body fat for energy, If your dietary intake of fat is high, you may be preventing your body from relying on its body fat.

How do you know if you're consuming too much fat? The goal is to add enough fat (butter, oil, cream, etc) to your protein and vegetable sources at meals to ensure you're not hungry between meals. However, fat is not a 'free' food, and calories still matter.

Solutions:

• Assess how much fat you're adding to your meals and beverages and try reducing the amount. See if it has any effect on your weight, and make sure to note any changes in your hunger levels. If you feel hungry, then you have probably reduced your fat intake too much. You're looking for the level of fat intake where you're not hungry, but your body is able to rely on its own body fat for energy.

Step 5: Reassess your alcohol intake

For some people, just one or two drinks can impact weight loss. Alcohol provides calories without satiety. And beyond the calories, alcohol interferes with the digestion and utilization of other nutrients, including fat.

Consider the type and the volume of alcohol you're consuming. Carbs and calories can add up, and consuming alcohol can make us more susceptible to snacking.

Solutions:

• Switch to low carb alcohols—use this guide to low carb alcohols to identify which drinks you can have.
• Track your alcohol type and volume to identify patterns, including any cravings or snacking that happens when you drink.
• Designate specific days of the week for drinking alcohol
• Cut it out completely for the moment.

Step 6: Examine whether you're eating out of habit, stress or emotion

Food is often a source of comfort. It's easy to grab a bite to eat for reasons other than hunger. Sometimes we eat out of habit or as social behaviour, or we'll eat out of emotion (or out of avoiding emotions).

Solutions:

• Practice mindful eating (being aware and present when you are eating). This can help you ensure you're not eating out of boredom or habit or escapism.

Step 7: Focus on the ways in which you are doing well

There is more to your health and quality of life than the number on the scale. (Though, it's okay to say that weight loss is important to you.) Do you have more energy than you used to? Are you less dependent on medications?

If your weight has been stable, but you feel energetic and strong and have achieved increased blood sugar control or other notable health improvements, it might be time to revise your goals or revise your timeline.

For now, focus on feeling well and functioning well. You might be surprised at the changes you experience when you let how you feel be the marker of your success, not how much you weigh.

Citations:

Hallberg SJ, McKenzie AL, Williams P, et al. Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at One Year: An Open Label, Non-Randomized, Controlled Study. Diabetes Ther. 2018. DOI: 10.1007/s13300-018-0373-9

McKenzie A, Hallberg S, Creighton BC, Volk BM, Link T, Abner M, et al. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. 2017;2(1):e5

Marliss EB, Murray FT, Nakhooda AF. The Metabolic Response to Hypocaloric Protein Diets in Obese Man. J Clin Invest. 1978; 62:468-479. doi:10.1172/JCI109148.

Keto lifestyle: 5 easy ways to make it work.

Plateauing On Low Carb Diet

Source: https://www.ditchthecarbs.com/7-steps-to-break-a-weight-loss-plateau/

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Gaining Weight On Low Carb High Fat Diet

Gaining Weight On Low Carb High Fat Diet

Why Eating Carbs Won't Lead to Weight Gain, According to New Research

This might just be the best thing since sliced bread.

If weight loss is your goal by living the low-carb life, you might want to rethink your strategy, scientists now say. That's because we're learning more about one popular theory—the one that suggests carbs in foods spike insulin, which in turn boosts appetite and triggers fat storage. But this "carbohydrate-insulin model" might be oversimplifying things, say two scientists who recently published an article in the journal Science.

John Speakman, from the University of Aberdeen in the United Kingdom, and Kevin Hall, from the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, Maryland, suggest that low-carb, high-fat diets can lead to weight loss in some. However, the weight is likely more directly controlled by the overall calorie balance (known as the energy balance model).

"The role of insulin in obesity may be better understood by considering its action on multiple organs that is driven by factors mostly independent of carbohydrate intake. Reconsidering the role of insulin may improve our understanding of the causes of obesity and its treatment," they say.

why carbs wont lead to weight gain

The duo acknowledges that insulin does play a part in body fat regulation, but suggest it's highly unlikely that eating higher-carb foods is solely responsible for any potential weight gain. To make this assertion, they give a nod to a February 2020 Molecular Metabolism study that tracked the impacts of 29 different diets on body fat among mice. Sixteen of the 29 diets maintained a consistent protein intake while adjusting to total fat, carb and calorie intake. According to the carbohydrate-insulin model, the mice on the higher-carb diet should store more fat and eat more calories due to larger insulin spikes.

After 3 months, which is about equal to 9 human years, the mice on the higher-carb diets actually ate fewer calories, gained less fat and had lower body weight—even with more insulin circulating in their bodies. Speakman and Hall admit that it's too early to say whether this holds true in people, but other human studies hint at similar findings, they say.

Case in point: A January 2021 study in the journal Nature Medicine that placed participants on one of two 2-week diet plans. One had a macronutrient breakdown of 10% carbs and 75% fat; the other was 75% carbs and 10% fat. Both consumed 5% protein, and were told to eat as much as they desired. The higher-carb eaters did experience larger insulin spikes after eating, but like the mice, they ate fewer calories, lost a significant amount of fat and reported feeling just as satisfied on the higher-carb plan as those on the lower-carb plan.

Insulin "is best understood as part of a dynamic network of factors controlling and mediating the effects of energy imbalance," Speakman and Hall say.

Responding to this news, Naveed Satar, a professor at the Institute of Cardiovascular and Medical Science at the University of Glasgow, tells Medical News Today that when low-carb diets lead to weight loss, it's probably due to a lower calorie intake level—not from the carbohydrate-insulin model. Satar's own 2017 research found that the excess calorie intake comes more often from fat instead than sugar. As a result, Satar believes that a lower calorie and lower fat diet might lead to better results for those trying to shed pounds.

"People who go on low-carb diets tend to eat less as they increase protein intake, which tends to suppress appetite a little," Satar says.

Regardless of how or why the pounds come on or off or what eating plan you tend to follow, it's crucial to remember that the number on the scale is only part of your overall health profile. Other important factors—like keeping active, staying socially connected, not smoking, etc.—are important (possibly even more important than weight!) if you're seeking to live a long and healthy life.

Gaining Weight On Low Carb High Fat Diet

Source: https://www.eatingwell.com/article/7902544/why-eating-carbs-wont-lead-to-weight-gain-according-to-new-research/

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Can You Lose Weight On Low Carb High Calorie Diet

Can You Lose Weight On Low Carb High Calorie Diet

Nutrition for Weight Loss: Is a Low-Carbohydrate Diet Right for Me?

The foods you eat contain calories made up of proteins, fats, and carbohydrates. There are more carbs in foods that have starches and sugars. This includes things like bread, pasta, rice, potatoes, and sweets. A low-carbohydrate (low-carb) diet is based on eating less of these foods.

Path to improved health

Eating less carbs can have several health benefits, such as:

• Losing weight.You do this by eating fewer, and healthier, calories than your body uses. Low-carb diets often are paired with smaller meals and exercise. Most people who begin a low-carb diet for the first time will lose weight in the first 6 months. After that, you can maintain your weight with a low-carb diet.
• Preventing or reversing type 2 diabetes.Your body breaks carbs into sugars during digestion. Sugar can raise your blood glucose levels, which produce more insulin. This hormone tells your body to store fat instead of burn it. When your body burns good nutrients in place of fat, you feel hungry. This creates a bad cycle that can lead to issues, such as type 2 diabetes. If you eat a low-carb diet, you can reduce your insulin. Doing this can prevent type 2 diabetes, or even reverse the effects if you already have type 2 diabetes.
• Protecting against chronic diseases.Maintaining a low-carb diet can help you prevent certain conditions. It can lower your cholesterol level and blood pressure. If you already have these, a low-carb diet can improve them. A healthy diet also can lower your risk for heart disease.

When you replace carbs with healthy fats, it's called a low-carb, high-fat (LCHF) diet. You also should avoid eating low-fat or no-fat products. Instead, choose foods like:

• vegetables (fresh or frozen)
• meat
• fish
• cheese
• eggs
• healthy fats, such as butter, cream, olive oil, and nuts

Things to consider

You might have side effects when you switch to a low-carb diet. Usually, these are mild and don't last long. Common side effects include:

• headache
• tiredness
• fizziness
• change in mood
• bad breath
• muscle cramps
• nausea
• constipation or diarrhea

Talk to your doctor before starting a new diet. This especially is true if you're pregnant, breastfeeding, or have a health condition. Your doctor can make sure you get enough nutrients. He or she might recommend taking a daily multivitamin or fiber supplement. One example is Metamucil.

Questions to ask your doctor

• Is a low-carb diet meant to be short-term or long-term?
• Should I take vitamins or supplements while I'm on a low-carb diet?
• Can kids follow a low-carb diet, too?
• What are the side effects of switching to a low-carb diet?

Resources

DietDoctor: A Low-Carb Diet for Beginners

Copyright © American Academy of Family Physicians

This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

Can You Lose Weight On Low Carb High Calorie Diet

Source: https://familydoctor.org/nutrition-for-weight-loss-is-a-low-carbohydrate-diet-right-for-me/

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28 Day Low Carb Diet Plan

28 Day Low Carb Diet Plan

So, you're thinking of cutting bread and other carbs out of your diet. And while Oprah might call this blasphemy, some of the *~trendiest~* diets out there preach that this is one of the most effective ways to lose weight. There's Atkins, keto, paleo, Whole30, and South Beach, to name a few. But not all high-protein, low-carb meal plans are created equal.

Since extricating starchy goodness can be hard—Oprah has a point… we love bread, too!—you owe it to yourself to make sure the diet you're picking is effective and sustainable, keeping you healthy and full of the right nutrients without too much deprivation. That's why we asked Justine Roth, R.D., C.D.N., to rank the big five low-carb diets. Here's her list, from worst to best:

Christine Frapech

Called "keto" for short, this high-fat, moderate-protein, low-carb diet plan drastically lowers your carbohydrate intake to 50 grams or less so that your body will be forced to turn your fat into energy. Although Roth notes that there are several versions of the diet that allow for more flexibility (including carbs around workouts, and having off days from the diet), the standard keto diet requires participants to consume 75 percent fat, 20 percent protein, and 5 precent carbs. That means you'll bid adieu to most refined carbs, starchy veggies, fruits, legumes, root veggies… the works.

Pros: The diet has actually been shown to reduce epileptic seizures in children and is a recommended form of treatment by the Mayo Clinic.

Cons: But in terms of diet effectiveness, the bad might outweigh the good. According to Roth, keto is, "Extremely restrictive... Anyone trying to do athletic activity or exercise will not be able to perform at their peak levels if running their body on ketones for energy versus glucose, which is what it really wants to use." On top of the fact that the diet may cause fogginess and fatigue, keto also ranks poorly in terms of sustainability. You're supposed to eat your allocated food ratios until you reach your goal weight… but there isn't much of a plan for after you've accomplished your goal.

Related: 'I Did A Low-Carb Diet For 2 Weeks—Here's How Much Weight I Lost'

Christine Frapech

This Kim Kardashian favorite was created by the late Dr. Robert Atkins in 1972 as a way to help overweight individuals suffering from hypertension. Somewhat similar to keto, the diet is based on the idea of restricting total carbohydrate intake so that your body will burn fat for energy. But unlike keto, Atkins occurs in gentler phases that alter the amount of carbs you eat over a course of weeks, adding more carbohydrates like nuts, veggies, and fruits after that initial phase of ketosis.

Pros: "The diet promotes an overall reduction in calories, which is significant since there is only so much meat and eggs one can eat," says Roth. "This will yield quick weight loss, which in some people can be very motivating and help them stay focused on continuing to make diet changes to see more results."

Cons: But like the ketogenic diet, Atkins has similar cons related to the body's forced state of ketosis—which leads to irritability, fatigue, dizziness, and, oh yeah, bad breath. "Also, this isn't so feasible to continue in the real world as most people start craving a slice of bread or an apple pretty soon after starting the diet," Roth says.

Check out some of the weirdest weight-loss trends through history:

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Christine Frapech

"The creators of the Whole30 diet claim this is not a diet but rather an overall lifestyle change that should improve medical conditions, eliminate cravings, re-balance your body, and overall create freedom from the stresses of eating," Roth says. "The plan is simple: Cut out all sugar, alcohol, grains, legumes, dairy, and anything with more then two or three ingredients." Whats left? Well, there's meat, eggs, fish, fruit, and vegetables. According to Roth, the general idea is that when you're deprived of sugar for 30 days, you stop thinking about and craving it.

Pros: According to Roth, the simple fact that there's no weighing or measuring of food provides some with a sense of relief. And the fact that quick weight loss is a result of the low calorie intake doesn't hurt either.

Cons: "The diet recommends cooking most if not all of your foods at home, so this can be very difficult, inconvenient, and unrealistic for many," says Roth. "There is no guidance on portion sizes so this can be very confusing and overwhelming. Also, not to mention, it doesn't help anyone to learn what to really do come day 31." Furthermore, even though the 30-day diet includes legumes and dairy, Roth says its sudden restrictive nature can make it difficult to stick with.

Related: 'I Ate Carbs For Breakfast Every Day For A Week—Here's What Happened'

Christine Frapech

Like Whole30, paleo is a serious lifestyle change, the premise of which is: If cavemen didn't eat it, then neither should you. "It also promotes the idea of an overall lifestyle change for people with illnesses, especially GI-related ones," says Roth. The diet isn't too different from the others we've listed: You can have grass-fed meat, vegetables, fruit, eggs, nuts/seeds, and healthy oils—and nothing that's been processed (and thus, inaccessible to your caveman forefathers.) "I call this the 'If you cant pick it or kill it, don't eat it' diet," Roth says.

Pros: The paleo lifestyle is overall positive. "It promotes eating whole, unprocessed foods and an overall healthier approach to the way you think about food," Roth says. "There is also a huge support network amongst the 'paleo community' with a huge presence on many social media outlets." That provides a strong sense of motivation and support.

Cons: Of course, unless you're extremely dedicated, this diet can be unrealistic and hard to maintain as it doesn't leave a lot of room for flexibility. According to Roth, "The benefits are also largely debated as there is no proof we should eat how our ancestors ate, especially since they lived one-third of the amount of time we do!"

(Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)

Christine Frapech

And now, Roth's favorite. The South Beach Diet incorporates set meal and snack times that include the elimination of refined carbohydrates and focus on including protein, healthy fats, vegetables, and eventually whole grains and fruits. The meal plan includes three separate phases, and comes complete with recipe books that can help followers stay motivated and have a varied diet.

Related: 'I Stopped Eating Carbs At Night For Two Weeks—Here's What Happened'

Pros: Like the others, the first positive result is the significant and speedy weight loss that occurs as a result of a strict first phase. Roth also likes that the diet "includes recommendations for fiber and has some benefits of controlling blood sugar if someone has diabetes. Overall, the diet promotes snacking and a varied meal plan once you are out of the first phase, which can be healthy for long-term weight loss and maintenance."

Cons: But that first strict phase can besohard to follow. We know the whole point of these diets is no carbs… but they're so good! "If you can last two weeks being hangry, then you are okay, but that can be hard and many people fall off before seeing major results," says Roth. If you stick to it, though, things get better.

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28 Day Low Carb Diet Plan

Source: https://www.womenshealthmag.com/weight-loss/a19924727/low-carb-diet-plans-ranked/

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Does A Low Carb Diet Help With Ibs

Does A Low Carb Diet Help With Ibs

Source/Disclosures

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Disclosures: The authors report no relevant financial disclosures.

Low-FODMAP, gluten-free diet improves IBS symptoms

Source/Disclosures

Published by:

Disclosures: The authors report no relevant financial disclosures.

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Patients with irritable bowel syndrome had improved symptom severity and normalized gut microbiota while following a low-FODMAP diet combined with a gluten-free diet, according to data published in BMC Gastroenterology.

"Recently, dietary components including wheat, gluten and fermentable oligo-di-monosaccharides and polyols have been suggested to play an essential role in the induction of IBS symptoms. Accordingly, there is some evidence supporting a clinically relevant positive effect for low-FODMAP and gluten-free diets in patients with IBS," Kaveh Naseri , Shahid Beheshti University of Medical Sciences, and colleagues wrote. "The significant effect acknowledged to date is alterations in gut microbiota by varying gluten intake. ... However, the roles of alterations of gut microbiota due to the reduction in FODMAP intake in ongoing efficacy have yet to be explored."

In an uncontrolled, open-label clinical trial, researchers aimed to investigate the effect of a low-FODMAP, gluten-free diet (LF-GFD) on the clinical symptoms, intestinal microbiota diversity and fecal calprotectin levels in 30 patients (50% men; mean age, 37.8 years) with IBS. Patients underwent personalized LF-GFD intervention adjusted to match energy, macronutrient and micro-nutrient daily requirements. Researchers assessed symptom severity using the IBS symptom severity score (IBS-SSS) and collected fecal samples for comparison at baseline and following intervention.

After 6 weeks, IBS-SSS decreased in 73.3% of patients and approximately 52% of patients experienced a 30% to 60% reduction in IBS-SSS. Fecal calprotectin also significantly decreased from baseline (83.4 vs. 37.3). Further, researchers noted microbial differences in post-intervention fecal samples compared with baseline; specifically, increased Bacteroidetes (11.69% vs. 26.65%) and a decreased Firmicutes to Bacteroidetes ratio (2.6:1 vs. 0.8:1).

"Our study suggests that patients with IBS who consumed LF-GFD had a significant improvement in IBS symptoms and normalization of their gut microbiota," Naseri and colleagues concluded. "Future studies are still required to validate the robustness of our findings and to establish a long-term efficacy and safety of this dietary intervention for personalized nutrition in IBS."

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Does A Low Carb Diet Help With Ibs

Source: https://www.healio.com/news/gastroenterology/20210721/lowfodmap-glutenfree-diet-improves-ibs-symptoms

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Banana E Dieta Low Carb

Banana E Dieta Low Carb

Se você está pensando em fazer uma dieta low carb, é importante se familiarizar com a contagem de carboidratos em diferentes ingredientes, principalmente naqueles que você costuma consumir com maior frequência, como é o caso das bananas.Quando começar a pesquisar, poderá se surpreender ao saber que a energia das bananas vem principalmente dos carboidratos, onde a maioria deles é açúcar.

Quantidade de carboidratos das bananas

Cada 100 gramas de banana crua contêm cerca de 22,84 gramas totais de carboidratos, sendo que desse total, 2,6 gramas são de fibras e 12,23 gramas são de açúcar.

Se você não tem uma balança em sua cozinha para saber quantas bananas equivalem a cada 100 gramas, você pode saber de acordo com o tamanho de cada uma. Esses valores podem variar de acordo com cada fruta.

• Uma banana bem pequena, com menos de 15 centímetros de comprimento contém em média, 18,5 gramas de carboidratos totais sendo 2,1 gramas de fibra e 9,91 de açúcar.
• Uma banana pequena com cerca de 15 a 15 centímetros e meio de comprimento possui cerca de 18,5 gramas de carboidratos totais sendo 2,1 de fibra e 9,91 de açúcar.
• Uma banana média com cerca de 18 a 20 centímetros de comprimento contém cerca de 26,95 gramas de carboidratos totais, 3,1 gramas de fibra e 14,43 gramas de açúcar.
• Uma banana grande que mede cerca de 20 a 22 centímetros de comprimento tem em média 31,06 gramas de carboidratos totais, 3,5 gramas de fibra e 16,63 gramas de açúcar.
• Uma banana extra grande, com mais de 22 centímetros de comprimento contém cerca de 34,72 gramas de carboidratos totais, 4,0 gramas de fibra e 18,59 gramas de açúcar.
• Uma xícara de bananas fatiadas tem cerca de 34,26 gramas de carboidratos totais, 3,9 gramas de fibra e 18,34 gramas de açúcar.
• Uma xícara de bananas amassadas contém cerca de 51,39 gramas de carboidratos totais, 5,8 gramas de fibras e 27,52 gramas de açúcar.

Com essas informações, pode-se calcular os carboidratos líquidos presentes na banana, que são simplesmente os carboidratos totais menos a fibra. Os carboidratos líquidos desta fruta variam entre 16,4 gramas para as frutas pequenas até 30,72 para as maiores.

Posso comer banana na dieta low carb?

Como você pode ver, as bananas não são frutas muito pobres em carboidratos e por isso não são muito recomendadas para as pessoas que seguem a dieta low carb, principalmente as mais restritivas, porém, as bananas também são alimentos saudáveis, e assim como todos os alimentos saudáveis, desde que você mantenha a quantidade estabelecida de carboidratos para consumir durante o dia, você pode sim comer banana, porém sem exagero.

O grande problema dos carboidratos são o excesso, e a maioria das pessoas atualmente os consomem em excesso, e é por isso que ele causa problemas como resistência à insulina, diabetes, obesidade, etc., e isso não é culpa da banana.

É por isso que a banana na dieta low carb, desde que consumida sem excessos e que você não estoure a sua quantidade de carboidratos permitido por dia, está permitida.

Banana E Dieta Low Carb

Source: https://www.dietalowcarb101.com/banana-e-low-carb-veja-se-pode-comer-banana-na-dieta-low-carb/

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Sugar Alcohol Low Carb Diet

Sugar Alcohol Low Carb Diet

If you've been watching what you eat on your ketogenic diet, you've likely encountered something with sugar alcohols in it.

While I always advocate reducing sugar intake as much as possible, it's unrealistic to think that sweet treats can be totally eradicated from your diet.

That's where the use of sugar alcohols come in! They offer those who follow low-carb diets a great alternative to regular sugar such as table sugar which is known for its very high glycemic index, spiking blood glucose levels and insulin levels. And avoiding insulin resistance is one of the biggest health advantages of the keto diet.

Do Sugar Alcohols Count On Keto? (and what you need to avoid).

If you want to enjoy the addition of sweetness in some of your foods, then using certain sugar alcohols is a great compromise. Read on further to learn what to use and more importantly, what to avoid.

Jump to:

• What are sugar alcohols?
• What are the benefits and risks of sugar alcohols?
• Are sugar alcohols keto-friendly?
• How do you count sugar alcohols?
• How much sugar alcohols is too much?
• Do my recipes count sugar alcohols?
• Sugar alcohols - The bottom line

But do sugar alcohols count on keto? Yes, and no. Sugar alcohols have a much lower impact on blood sugar spikes due to them not being easily digestible. This makes them an ideal substitute for baking, cooking or selecting keto-friendly products in your local store.

What are sugar alcohols?

If you haven't come across the term "sugar alcohols" before, they are naturally present in certain fruits as well as being man-made by processing regular sugars.

Although sweet like natural sugars, their molecular structure differs making sugar alcohols harder to absorb and digest. This is why they are lower in calories and therefore often added to foods that are marketed as "sugar-free" or "no sugar added".

While added to food, they are also commonly found in other items such as sugar-free chewing gum, medications, laxatives, and toothpaste!

The common sugar alcohols that most of us are familiar with, especially when trying to find sugar alternatives, include:

• erythritol
• sorbitol
• maltitol
• mannitol
• xylitol

Two more common sugar replacements are stevia and monk fruit. These are NOT sugar alcohols. They are natural sweeteners made from plants. These common keto sweeteners are popular amongst those who have had digestive problems with sugar alcohols but still want sugar substitutes.

What are the benefits and risks of sugar alcohols?

Ever wondered what is the controversy regarding the use of sugar alcohols? When considering table sugar versus sugar alcohols for your keto or health goals, it makes sense to weigh up the benefits as well as the risks associated with them.

Do sugar alcohols count on keto and what are the top benefits and risks of sugar alcohols? These give you a good idea of why they are so popular with keto dieters.

Benefits of using sugar alcohols

• Due to not being easily absorbed, sugar alcohols are less calorie dense than sugar. Making them a great option for low carb baking, cooking meals and adding to drinks.
• They are usually less sweet which can be a great way to wean yourself off highly sweet foods.
• Sugar alcohols are not fermented by the bacteria in your mouth like other sugars are. This is important because fermentation causes an increase in acid that damages tooth enamel. Xylitol (for example), doesn't contribute to tooth decay.
• Sugar alcohols are a better option for those who want to control their blood sugars. Especially those who are either prediabetic, T1D, T2D, or who suffer from metabolic syndrome.

Risks of using sugar alcohols

• Sugar alcohols are not well absorbed. If they are consumed in excess by those with digestive sensitivity. They may cause digestive issues such as bloating, diarrhoea, flatulence, and stomach ache. These symptoms are similar to those who experience irritable bowel syndrome.
• Sugar alcohols may inhibit gut bacteria and so the health benefits of a wide range of healthy gut flora are reduced.
• There is a risk of overconsumption of sweet treats using sugar alcohols due to their lower calories and lower carbs. This is known as the "Snack Well effect". This is when a dieter consumes more than they should because they think the snack is good for them. Dieters also may think sugar-free food is a "free food".
• It's worth mentioning that some types of sugar alcohols are dangerous for animals. In particular, xylitol is lethal to dogs. Extra caution needs to be taken when using this ingredient in recipes or packaged foods containing it. ALWAYS keep it out of reach from your beloved pets. Make sure it's not dropped on the ground for pets to lick up either!

Are sugar alcohols keto-friendly?

Following a keto diet means limiting sugar intake as the digestion of sugar increases blood sugar levels. This in turn negatively impacts the ability to remain in a state of ketosis (burning fat instead of carbohydrates for fuel).

As mentioned above, sugar alcohols have a different molecular structure than regular sugars. Sugar alcohols are less digestible which means that you'll be ingesting fewer calories and carbs compared to regular table sugar.

It's for this reason that most keto-friendly products and recipes contain and call for the use of sugar alcohols as a great substitute for regular sugar.

With this said, each sugar alcohol has a slightly different glycaemic index. It's important to note as it means some will be a smarter option than others that may have higher GIs.

To illustrate this point, let's have a quick look at some of the most common sugar alcohols. The table below shows their corresponding sweetness (table sugar being a value of 1), their GI values and how many calories per gram of sweetener.

Sweeteners, sweetness, glycemic index and calories.

Sweetener	Sweetness (average)	Glycemic Index	Calories (per gram)
FRUCTOSE	1.7	19-23	4
GLUCOSE	0.5	100	4
LACTOSE (milk sugar)	0.3	46	4
SUCROSE (table sugar = glucose + fructose)	1	61-65	4
Erythritol	0.7	0	0.2
Isomalt	0.5	2	2
Maltitol	0.7	35-52	3
Mannitol	0.6	0	1.6
Sorbitol	0.6	9	2.6
Xylitol	1	7-13	3

Source: Artificial sweeteners - a review

It's clear that the best sugar alcohol to use is erythritol since it has a GI value of zero and it is almost as sweet as sugar.

Maltitol comes in last while still being lower than the GI value of regular table sugar (sucrose) which sits around 62.

While most sugar alcohols are indeed keto-friendly, it's always advisable to stick with those listed here that have the lowest GI values. Added to that is the point that the low calories associated with these sugar alcohols should never be used as an excuse to overindulge. An excessive amount of anything is likely to tip you over your daily carb limit and kick you out of ketosis.

How do you count sugar alcohols?

It depends on:

• Which sugar alcohol you use
• How sensitive you are to sugar alcohols

Sugar alcohols are still counted as total carbohydrates BUT since they are not fully digestible MOST people following the keto diet subtract the grams of sugar alcohols entirely. Similar to how you might deduct dietary fibre to get a net carb calculation. Whilst other's deduct a certain percentage from the total carbohydrate count.

How do you know if you are sensitive to sugar alcohols?

The best way to tell if sugar alcohols raise your blood glucose is to test your blood sugars. Buying a blood sugar meter is probably the best $20-$40 you can ever spend.

As much as the literature and research show that many sugar alcohols, such as erythritol, have zero impact on blood sugars, anecdotally I have had hundreds of readers reach out to say it affects them.

Do you count net carbs for sugar alcohols?

Net carbs are essentially the total amount of digestible carbs which is why fibre is deducted from a total carb count in recipes and packaged foods. It's important to understand how to read a food label, the ingredient list and the nutrition panel.

It's also important to note that the keto diet limits you to 20g net grams of carbs per day, not 20g of total grams of carbs. This is why it's good to know how to count net carbs for sugar alcohols when reading a nutrition label.

While the total count of grams of fiber is subtracted from total carbs to reach a net carb count in packaged foods and recipes, many people subtract half of the grams of any sugar alcohols listed on food packages or listed in recipes from total carbs to get your net carb count. An exception to this rule is in respect to erythritol (if it's the only sugar listed then its carbs can be completely subtracted from the total carb count).

One method that many reader's use when needing to count net carbs for sugar alcohols from a food label:

Net Carbs = (total carbs - fiber) - ( 0.5 x sugar alcohol carbs) *except for erythritol

How much sugar alcohols is too much?

In the ideal world, we would only eat whole food that is nutrient-dense and does not spike our blood sugars. But I know this is not realistic for 99% of you reading this article.

For many readers, not being allowed a sweet treat every now and again is a deal-breaker. If I told you, you were never allowed a sweet treat ever again, you might not even contemplate starting your low-carb or keto diet.

So this is where non nutritive sweeteners come in. It can be a compromise to allow you to enjoy occasional sweet treats, by using low-carb and keto recipes and sweeteners.

But ... the long term ethos of living low-carb or keto is to slowly give up the sweet treats, and low-carb keto baking. Base your meals and snacks on nutrient-dense savory foods instead.

Some people may be able to enjoy a few tablespoons each day, whilst other's have a zero-tolerance and so avoid low-carb sweeteners completely.

How much sugar alcohol you can enjoy on your low-carb or keto diet will depend on the following:

• does your stomach become upset if you eat too many sugar alcohols?
• does your blood glucose rise with these sweeteners?
• is weight loss still occurring?
• has weight loss stopped?

Each one of these answers will dictate how much sugar alcohol you might wish to enjoy.

Do my recipes count sugar alcohols?

No.

My recipes are calculated using erythritol, which is not absorbed, so the carbs have been removed from the total carb count and net carb count.

However, as mentioned above, if you have discovered erythritol raises your blood glucose, you may need to add the erythritol carb value (that you used) to your daily carb intake limit.

In addition, my recipes always state the desired amount of sweetener "or more to your taste".

If this is day 1 of sugar-free living for you, you may require twice the amount of sweetener as someone who has been living sugar-free for years. So don't be afraid to add more sweetener.

The longer you live sugar-free, the less sweetener in time you will require. Your sweet tooth will slowly disappear and you will require only small amounts of a sugar substitute to give you a sweet taste.

TOP TIP: As with ALL recipes here, ALWAYS taste your batter BEFORE cooking to ensure you have added enough sweetener to suit YOUR tastebuds. Read the Ultimate Guide To Low-Carb Sweeteners.

What foods have sugar alcohols in them?

Some sugar alcohols are naturally present in fruits and vegetables while others are processed in labs.

In the instance of packaged processed foods, sugar alcohols are commonly found in the ingredient lists of sugar-free and diet products like chocolate, candy, ice-cream, salad dressings, and protein bars/cookies, to name a few.

Sugar alcohols are also found in non-food items such as sugar-free chewing gum, toothpastes, certain medications, and laxatives!

And then, of course, these sugar alcohols are also available for home baking and cooking.

Sugar alcohols - The bottom line

Sugar alcohols have grown in popularity in their usage, especially alongside the low-carb and keto diet since they offer similar sweetness to table sugar but contain fewer calories due to being less digestible.

Regardless of their lower calorie count, they still have a carb count that needs to be factored in when ensuring that you keep within your total carbohydrate intake (limit) each day. You will also need to ascertain if you are able to enjoy, or need to avoid, sugar alcohols in large amounts. Maybe one type of sugar alcohol will suit you more than another.

After all, too much of anything is not good and it certainly doesn't offer an excuse to overindulge in sweet treats simply because they offer a healthier alternative to table sugar!

Nevertheless, using sugar alcohols is a great alternative to other types of sugar that have high glycemic indexes and something you can use on the keto diet while trying to slowly wean yourself off sugary foods!

Try these keto-friendly no-sugar treats the whole family can enjoy!

• Sugar-free Flourless Chocolate Fudge Cake
• Keto Sugar-free Pavlova Recipe
• No-bake Sugar-free Mint Cheesecake

Do sugar alcohols count on keto?

Sugar Alcohol Low Carb Diet

Source: https://www.ditchthecarbs.com/do-sugar-alcohols-count-on-keto/

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