low carbohydrate diet

low carbohydrate diet and its effects

1. Asifa Majeed 2016-GCWUF-3735

2. Road Map…. Definition Purpose Sources Carbohydrate as a main fuel source Daily intake Results Health benefits Risks Ketosis

3. Definition: “A low carbohydrate diet limits carbohydrates such as those found in grains ,starchy vegetables ,fruits and emphasis foods high in protein and fat”

4. Purpose: 1. Used for loosing weight 2. Provide health benefits 3.Helps in reducing disease risks

5. Why to follow a low-carb diet? A diet that helps in weight loss Wants to change eating habits Enjoy the foods presents in low-carb diet

6. Sources: Fruits & vegetables Grains & legumes Nuts & seeds Milk

7. Refined Carbohydrates : Refined carbohydrates are added to the processed foods in the form of; Sugar White flour EXAMPLES: Pasta Cakes Drinks

8. Carbs as main fuel source: It includes; 1.Breakdown of complex carbs to simple sugars 2.Absorption in blood stream 3.Carbs serves body functions

9. Typical foods for low-carb diet: Proteins Meat Poultry Fish Low-carb diet limits; Grains Legumes Fruits

10. Daily Intake: 0.7 to 2 ounces provides 80-240 calories. 45-65% carbs make daily calorie intake.

11. Carbs allowed to eat Vegetables Fruits Healthy starches Potatoes sweet potatoes, healthier grains i.e. rice, oats

12. Foods to avoid Sugar Refined grains Trans fats Diet and low-fat products Highly processed foods  Starchy vegetables

13. Results: Weight loss: 500-750 calories are necess ary to lose weight up to 1-1.5 poun ds Low-carb diet offers advantag es in weight loss as compared to protein diet

14. Health benefits: Prevents metabolic syndrome Prevent CVD Improve blood cholesterol Improve blood sugar level

15. American Heart Association: (AHA) According to AHA; “ there is no enough evidence that low carb diet provides heart healthy benefits”

16. Risks: Headache Weakness Bad breath Skin rash Fatigue

17. Diseases: Gastrointestinal disturbances Chronic diseases Vitamin & mineral deficiency

18. Ketosis: It occurs when; Body lacks enough sugar for energy Body breaks down stored fat Causing ketones formation

19. Ketone production by liver during fasting condition:

20. Nausea Headache Bad breath Side effects from ketosis:

21. Conclusion: Low-carb diet help in weight loss But it may increase risk of earlier death It may increase the risk of dying at younger age .

22. Thank you