Cabral Concept 2896 - Stephen Cabral

WW: Don’t Follow This Dieting Advice This Year

Many people embark on New Year’s body transformation goals, often involving diet plans.

If you’re considering a low-carb diet, I want to make sure you approach it safely and effectively, and that you don’t accidentally do more harm than good.

So on today’s show, I want to share with you some research about low-carb diets so you can decide what method is best for you.

Join me on today’s #CabralConcept 2896 where I share with you why you don’t want to be following this dieting advice this year and feel free to share your thoughts!

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Audio Podcast:

Video Podcast:

Show Highlights & Big Takeaways:

1. Low-Carb Diets

While low-carb diets can be beneficial for short-term body transformation goals, prolonged use may have detrimental health effects.

2. Health Implications

Going low carb for an extended period can impact various aspects, including:

- Alteration of Gut Microbiome
- Potential Effects on Insulin Sensitivity
- Impact on Hormonal Balance
- Negative Impact on Athletic Performance
- Psychological and Cognitive Effects
- Cholesterol and Heart Health
- Potential Increase in Inflammatory Markers

3. Have a Plan

If you plan to follow a low-carb diet, ensure you have a well-thought-out plan. Consider the duration you intend to go low carb and strategize the best way to reintroduce carbohydrates.

Show Notes & Resources:

1. Alteration of Gut Microbiome:

Diversity Reduction & Impact on Beneficial Bacteria: A study by Duncan et al. (2007) found that a diet low in carbohydrates can reduce the abundance of gut microbial species that ferment dietary carbohydrates, including Bifidobacteria, which are crucial for gut health. (Reference: Duncan SH, Belenguer A, Holtrop G, Johnstone AM, Flint HJ, Lobley GE. Reduced dietary intake of carbohydrates by obese subjects results in decreased concentrations of butyrate and butyrate-producing bacteria in feces. Applied and Environmental Microbiology. 2007;73(4):1073-1078.)

2. Potential Effects on Insulin Sensitivity:

Short-term Improvement but Long-term Risks & Alterations in Glucose Metabolism: A comprehensive review by Basciano et al. (2003) discusses the complex relationship between low-carbohydrate diets, insulin sensitivity, and metabolic health. (Reference: Basciano H, Federico L, Adeli K. Fructose, insulin resistance, and metabolic dyslipidemia. Nutrition & Metabolism. 2005;2:5.)

3. Changes in Metabolic Flexibility:

Reduced Ability to Metabolize Carbohydrates: A study by Phielix et al. (2012) demonstrated that long-term adherence to a high-fat, low-carb diet can impair the body’s ability to switch between burning fat and carbohydrates, known as metabolic flexibility. (Reference: Phielix E, Szendroedi J, Roden M. The role of muscle and fat in insulin resistance. Current Diabetes Reports. 2012;12(6):671-677.)

4. Impact on Hormonal Balance:

Thyroid Function & Cortisol Levels: A review by Mathieson et al. (2000) discussed how low-carbohydrate diets can influence hormonal responses, including effects on thyroid hormones and cortisol. (Reference: Mathieson RA, Walberg JL, Gwazdauskas FC, Hinkle DE, Gregg JM. The effect of varying carbohydrate content of a very-low-caloric diet on resting metabolic rate and thyroid hormones. Metabolism. 1986;35(5):394-398.)

5. Negative Impact on Athletic Performance:

Glycogen Stores: A study by Burke et al. (2017) investigated the impact of low-carbohydrate diets on glycogen stores and athletic performance, highlighting the importance of carbohydrates for endurance athletes. (Reference: Burke LM, Ross ML, Garvican-Lewis LA, Welvaert M, Heikura IA, Forbes SG, Mirtschin JG, Cato LE, Strobel N, Sharma AP, Hawley JA. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. The Journal of Physiology. 2017;595(9):2785-2807.)

6. Psychological and Cognitive Effects:

Mood and Cognitive Function: A study by Wurtman et al. (1981) discussed the role of carbohydrates in the synthesis of serotonin and its implications for mood and cognitive function. (Reference: Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Obesity Research. 1995;3(Suppl 4):477S-480S.)

7. Potential Increase in Inflammatory Markers:

Diet Composition: A study by Forsythe et al. (2008) showed that diets high in saturated fat and low in carbohydrates can increase inflammatory markers in the body. (Reference: Forsythe CE, Phinney SD, Fernandez ML, Quann EE, Wood RJ, Bibus DM, Kraemer WJ, Feinman RD, Volek JS. Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids. 2008;43(1):65-77.)

8. Cholesterol and Heart Health:

Lipid Profile Changes: A randomized trial by Bazzano et al. (2014) compared low-carbohydrate diets to low-fat diets and their effects on cardiovascular risk factors, including lipid profiles. (Reference: Bazzano LA, Hu T, Reynolds K, Yao L, Bunol C, Liu Y, Chen CS, Klag MJ, Whelton PK, He J. Effects of low-carbohydrate and low-fat diets: a randomized trial. Annals of Internal Medicine. 2014;161(5):309-318.)

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