PROS & CONS OF LOW CARB DIETS

In my opinion here are some of the pros and cons of using low carb diets as a method of weight loss. ↓OPEN ME↓
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High Protein Diets: Are They Safe For Kidneys, Liver And Heart? (Latest Research)

Is eating a high protein diet safe for your kidneys, liver and heart? Here’s what the latest research has to say on the topic.

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Research on high protein diets and safety:

Latest one from Jose Antonio: https://www.hindawi.com/journals/jnme/2016/9104792/

Previous studies:
https://www.ncbi.nlm.nih.gov/pubmed/26500462
https://www.ncbi.nlm.nih.gov/pubmed/26778925
https://www.ncbi.nlm.nih.gov/pubmed/11737954
https://www.ncbi.nlm.nih.gov/pubmed/15007396
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931593/
https://www.ncbi.nlm.nih.gov/pubmed/18175733
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Protein and amino acid requirements in human nutrition – World Health Organization Report http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

Practical Implications:

There’s been a decent amount of research on high protein intakes and so far what we can say is that: In the context that you have healthy kidneys, liver and heart there’s no negative health effects from a higher protein intake in your diet.

Moreover, high protein diets don’t cause damage to kidneys, liver or heart in healthy individuals.

Latest research from Jose Antonio and his team has shown that over a year long period even going up to 3.3 grams per kg in daily protein intake is completely fine.

It’s great to have such a long study looking at active individuals and athletes as these are the populations that will most likely aim for a higher protein intake.

Sadly, there’s still a lot of myths out there and a lot of sources claiming that high protein diets are harmful for health. Individuals claiming that high protein diets are harmful for health often quote observational research and fall into the trap of a confirmation bias through weak correlations present in this research.

Claims that high protein diets cause damaging health effects are not supported by the current body of evidence looking at the randomized controlled trials we have available.

If you’re someone who has health issues related to kidneys and impaired renal function it’s a good idea to consult with a registered dietitian about your protein intake.

However, in the context that you’re a healthy individual following a healthy diet plan there’s no evidence suggesting that you should worry about increasing your protein intake.

As a general recommendation, anywhere in the range of 2-3 grams per kg of Fat Free Mass or about 1 – 1.2 grams per lbs of FFM in protein per day is a good target to aim at if you’re interested in maximizing muscle growth and lean muscle retention.

If you’re looking to get getting shredded one of the best sources for protein intake is the review by Eric Helms over at https://www.ncbi.nlm.nih.gov/pubmed/24092765

Final note: If your goal is to build muscle it’s a good idea to base the majority of your protein intake on high quality sources rich in the amino acid leucine.

A good target to aim at is a minimum of 25-30 grams of high quality protein per serving which would yield about 2-3 grams of leucine.

For those on a plant-based diet a great source of leucine is powdered pea protein.

As always, post your questions in the comments below.

Talk soon, Mario

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The Best Diets To Get Shredded @hodgetwins

diets to help you lose weight and get shredded

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Keith and Kevin Hodge the Hodgetwins are famously known for their comedic commentary on the following Youtube channels Hodgetwins, Twinmusleworkout, AskHodgetwins and fastingtwins. They have earned a respectable 2.8 million loyal subscribers and grossed over 450 million views over these channels. YouTube Inaugural #YouTubeBLACK Event To Support Creators Of Color really changed our outlook and we would like to thank youtube for holding such an event.
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Gluten Free Diets- Are They Really Healthy? Dr. John Douillard

Dr. John Douillard came back on the podcast to discuss the science about wheat that the gluten free industry is not telling you.

His new book is, Eat Wheat: http://amzn.to/2jbtOvn

Here are some key time-stamps:

03:59 Food Intolerances: The quality of your digestion, the quality of your intestinal skin, and the quality of the lymphatics that drain your intestinal skin has a lot to do with food intolerances. Many of our symptoms of food intolerances have to do with those the quality of digestion, intestinal skin and lymphatics as well as your microbiome.

05:26 Food Intolerance Myths: You shouldn’t eat wheat, dairy or other foods if they may you feel bad. Taking these items out of your diet without fixing the underlying cause may cause more problems. Our ability to digest well is our ability to detoxify well. 400 billion pounds of chemicals dumped into the American environment every year. 62 million of these are cancer causing. When you eat organically, you are still eating foods saturated with toxins from the environment. If you are not digesting well, you are not able to rid your body of these toxins well.

06:42 Problems down the Road: Dr. Douillard sees patients who eliminate wheat, only to be reacting to something else 6 months later. This tends to happen with each item eliminated.

07:10 Reasons for Broken Digestive/Detox Systems: The ingredient list for a loaf of bread is long and microbes will not consume much of it. Traditional bread is organic, made with wheat, salt, water and an organic starter. It takes 3 days to bake. It becomes hard quickly. Processed foods increase the risk of metabolic syndrome, obesity, belly fat, high blood pressure, high blood sugar, high bad cholesterol, and low good cholesterol, by 141%. People who eat whole foods, including whole wheat, decrease their risk of metabolic syndrome by 38%. Multiple studies find that whole, unrefined wheat reduces blood sugar and has nothing to do with cognitive decline. It can reduce inflammation and repair the intestinal skin. Eating processed gluten free foods to eliminate processed wheat is not an improvement.

10:40 Gluten Free Industry: It is a 16 billion dollar industry. Sixty years ago we were told that fat was cause of heart disease. Cholesterol was taken out of our diet and replaced with processed/refined bleached fats that are in every processed food to extend shelf life. They are indigestible and linked to the breakdown of the digestive system. We also consume pesticides that kill the microbes in our mouths and digestive system that are directly linked to breaking down gluten. Take all of the processed foods out of your diet, not just wheat.

11:51 Studies of Gluten Free vs Wheat Consumer: People on a gluten free diet had 4 times the mercury in their blood than people who ate wheat. People on a gluten free diet had significantly less good bacteria and more bad bacteria than people who ate wheat. Gluten free consumers had fewer killer T cells, a measure of immunity, compared to those who consumed wheat. Hard to digest foods are immune stimulators, stimulating our intestinal wall.

12:52 Hygiene Hypothesis: Amish kids have the lowest rates of asthma on the planet. Hutterites, with the same genetics, are modern farmers whose children have the highest rates of asthma on the planet. Amish barn air is an immune stimulant for the respiratory tract, preventing them from getting asthma. Science has found that we have been eating wheat for 4 million years.

13:29 Modern vs Ancient Wheat: 10,000 years ago everything was hybridized for different reasons, like larger wheat berries. The gluten content in modern wheat is identical to the gluten of ancient wheats. One study of some ancient wheat grains found that they had twice the amount of gluten of today’s grain. Yet these grains had twice the reduction of inflammation, lowered blood sugar and lowered cholesterol.

19:12 Eat Wheat Seasonally: Wheat was a fall harvested grain to be eaten in the fall and winter. The enzyme amylase appears to specifically break down wheat, which increases in the fall and winter. Deer can die if they eat out of season. Bugs in the soil change from season to season. When we eat that food, these bugs influence our microbiome. More meat is eaten in the winter and more fruits and vegetables are eaten in the summer.
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A Low Calorie Diet Plan With Days Off — Easy Diets to Follow

A Low Calorie Diet Plan With Days Off -- Easy Diets to Follow

http://www.fatlossvideoratings.com/?p=530
A Low Calorie Diet Plan With Days Off. This dieting video highlights controlled eating and it points at a low calorie diet plan whose major benefits make possible a longer and healthier life. This low calorie diet plan, outstanding among easy diets to follow, can result in significant body fat loss. Also it provides cardio improvement and delayed aging factors. The video also covers exactly what results to expect based on a recent large scientific study.

Is it one of those easy diets to follow? To learn more about this science-based low calorie diet plan, simply get a free guide at:

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Low Carb diet – 4 Reason not to do Low Carb diets

This is my opinion on why low carb diets aren’t ideal for the average person trying to lose weight and keep it off.

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Diets to Lose Belly Fat

Diets to Lose Belly Fat

Belly Fat Loss Tips – Foods That Help You Reduce Belly Fat
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Belly fat accumulation happens primarily because of hormonal changes and sedentary lifestyle. Insulin plays a major role in increasing belly fat. Insulin has a tendency to accumulate fat in the abdominal area. So the first tip to lose belly fat is to eat foods which counteract this effect of insulin. Secondly eat those foods which are low in Glycaemic Index. Meduhar Guggul, Jamun powder, and Karela Powder also help reduce belly fat. Finally one should eat balanced diet and take some exercise.
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Low Calorie Diets, How Low Is Healthy?

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Discover How Easy A 3 Day Detox Diet | Best Detox Diet | Detox Diets for Weight Loss

Discover How Easy A 3 Day Detox Diet | Best Detox Diet  |  Detox Diets for Weight Loss

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Have you been looking for the fastest, safest and easiest way to feel better and look better? This article will provide you the right way to go about it.

A 3 day detox diet is a fantastic way to quickly clean out your system without committing to a long term diet change. Diets that go for any longer than a few days are notoriously hard to stick to, but if you know in your mind, that you must only stick to it for three days then amazingly it becomes more of a pleasure than a chore.

Actually the overall plan is extremely simple and very easy to execute. There are several varieties of this diet and it’s up to you to choose the one that suits your tastes and lifestyle. However, you must stick to the exact diet though; otherwise your detoxification process will be ruined.

Day 1

This is the day to cleanse the system. Getting rid of all that build up is the toughest part, but you start by drinking water first thing in the morning. After that, water is all you drink besides some fresh fruit juice (and ONLY fresh, no added sugars!). Breakfast should be a light wholegrain cereal and fruit, lunch can be some veggies and fresh fish (grilled) and dinner a similar menu. Salad is allowed as are fruits but the order of the day is vegetables and water – these are fantastic elimination products. You should be exercising on day 1 – a brisk walk for 30 minutes will do the trick.

Day 2

Today is the day to build upon the detoxification process that is well underway. You don’t want to stop it now, so it is impetrative to keep drinking water and lots of it. No coffee or tea are allowed during this entire process, nor is junk food (obvious but should be pointed out!). Did I hear a groan on that last one? Get over it! You want to feel good and look better don’t you?

Breakfast today should consist only of fresh fruit and water. A green salad is great for lunch and steamed fish and vegetables for dinner. After today you will start feeling amazing and your skin will start to look clearer after just two days on this ultra healthy diet. You’ll also lose the bloated feeling around the stomach.

Day 3

Water and fruit rule day three. You may feel very hungry today but that’s ok, your body is finally cleaning out all those toxins. Keep going and get through today without exerting much energy. Vegetables for dinner will ensure your body does not crave food overnight.

Your 3 Day Detox diet seems very sparse, but remember it is only for three days and the whole idea is to cleanse your body. By not eating foods which have chemicals or other unnatural substances in them, you’re giving your body a totally natural diet, the way it was intended to be. Now go take a look in the mirror, give yourself a high five, because you’re feeling better and you’re looking hot.

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