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  • (energetic drumming)

  • (digital chiming)

  • - What's goin' on, Jigsaw, it's Thomas DeLauer

  • and today I'm talking about the longterm effects

  • of low carb dieting.

  • I wanna talk about this because

  • a lot of people have been commenting,

  • a lot of people have been asking questions,

  • and here at Jigsaw we want to do our best

  • to educate you, elevate you,

  • make sure that you're making an informed decision

  • with whatever diet you choose to do,

  • so long as magnesium is in the equation.

  • So, without further ado, let's get right to the science.

  • I'm gonna break down the three, the six, the 12,

  • and the 24-month studies that I've researched,

  • that take a look at low carb versus low fat diets.

  • So let's dive in.

  • This first one was published in Diabetic Medicine in 2006,

  • and what it looked at was a very large group

  • of overweight patients, okay?

  • These particular patients were diabetic,

  • and they put half of them on a low carb diet,

  • and they put half of them on a low fat diet.

  • What they wanted to measure was overall their weight loss,

  • but they wanted to look at a couple of other things

  • that were pertaining to diabetes.

  • Well, what they found, is after three months

  • the low carb group lost on average 7.8 pounds,

  • and the low-fat group lost on average just two pounds.

  • Okay, that's just weight, not a huge deal.

  • We have to look at some other biomarkers.

  • But there's actually one more study

  • that Diabetic Medicine did in 2007,

  • that took a look at a few more people.

  • This one took a look at 13 obese and 13 non-obese patients

  • and wanted to compare low card versus low fat.

  • Well, after three months, what did they find again?

  • They found this time on average the low carb patients

  • lost 15.2 pounds versus 4.6 on the low fat.

  • Now again, this is a three-month study,

  • which means we're not gonna see the long-tail results

  • of, really, the triglyceride levels,

  • the cholesterol levels, and all that stuff,

  • but we are gonna start to see the immediate weight loss.

  • And that's pretty darn awesome.

  • But I know that a lot of the rebuttals

  • are gonna come back and say,

  • "Well, what about cholesterol?"

  • If I had a dollar for every person,

  • when I talk about ketosis or low carb,

  • that says, "I'd like to see the insides of your arteries,"

  • or, "I'd like to see your blood measurements,"

  • or, "I'd like to see your cholesterol levels,"

  • I would probably be able to at least

  • buy a nice set of dumbells,

  • 'cause a lot of people do say that.

  • Okay, this first six-month study was published

  • in the New England Journal of Medicine.

  • It took a look at 132 different people.

  • It took a look at obese and non-obese,

  • but mostly at least overweight patients,

  • and they were measuring a number of things.

  • Of course, they were looking at the weight loss again,

  • and they were also looking at the overall triglycerides

  • and looking at the cholesterol levels,

  • which is where this starts to get pretty interesting.

  • Well, of course, when it came down to the weight loss,

  • again, we saw that the low carb group lost 12.8 pounds

  • versus the other group only losing about eight.

  • So, when it comes down to triglycerides,

  • which are basically our fat storage building blocks,

  • this is where the results got interesting.

  • The low carb group had a reduction

  • of 38 milligrams per deciliter of triglycerides

  • versus the low fat group, only had seven.

  • Okay now, let's talk about insulin.

  • 27% reduction in insulin levels in the low carb group

  • versus the low fat group.

  • Now, you might be saying,

  • "Of course it's gonna be lower levels of insulin.

  • "They're not having carbohydrates,

  • "so of course their insulin's gonna be lower."

  • But, let's think about something for a second.

  • What is the main contributor to cardiovascular disease

  • and atherosclerosis?

  • Well, it's not saturated fats, it's inflammation

  • that they've kind of linked with saturated fats,

  • in some wrap-around ways.

  • It's inflammation that's critical.

  • When we start having higher levels of inflammation

  • there is a direct line-item correlation with inflammation.

  • Okay, now enough of that.

  • What also improved was the fasting glucose, down 26 points.

  • Again, you're probably saying,

  • "Well, of course fasting glucose is gonna be down

  • "because this is simply a low carb diet

  • "versus a low fat diet."

  • But, these numbers remained,

  • even after consuming carbohydrates later on.

  • Meaning, that the fasting glucose levels

  • naturally just evolved and changed,

  • even if they were not diabetic.

  • All right, now let's get into another study

  • from the six-month spectrum.

  • This study was published

  • in the Journal of Endocrinology and Metabolism.

  • This one looked at females.

  • Why did I pick this study?

  • Because there are a couple of comments

  • in particular, that said,

  • "Well, only men really have success with low carb diets,"

  • because they were trying to couple it

  • with different hormones,

  • couple it with testosterone,

  • and things like that.

  • Not the case, in fact, this study took a look

  • at 53 overweight women, and once again,

  • they were measuring the weight loss.

  • Well, not only did the women see an 18 pound on average

  • weight loss, versus a nine or 10 pound weight loss

  • on the low fat, there were huge, huge reductions

  • in triglyceride levels,

  • massive improvements in their HDL levels,

  • and massive reductions in their LDL levels.

  • So we really end up having

  • some pretty significant results there.

  • Not to mention, there is an added side effect

  • of lower blood pressure too.

  • Really not a bad thing in the grand scheme of things, right?

  • But that's just six months.

  • Who really cares about six months?

  • Let's talk about 12 months.

  • Let's talk about what can happen after a full year

  • of doin' this stuff.

  • There was a study that was published

  • in the Journal of the American Medical Association,

  • which is one of the top jounals out there,

  • a journal that a lot of physicians reference,

  • and, quite honestly, a journal that a lot of other journals

  • look up to when it comes down to cold hard facts.

  • This study was big.

  • This study took a look at 311 participants,

  • all of them overweight, but again,

  • comparing low carb, but this time,

  • comparing low carb to low fat in three different ways.

  • Why did they do this?

  • Because it would be easy to say

  • that the low fat diet could have been influenced

  • by the types of carbs they were consuming.

  • And that's rightfully so,

  • that very much so is true.

  • So, by doing this they said,

  • "Okay, we're gonna have low glycemic,

  • medium glycemic, and high glycemic carbs

  • on the low fat spectrum,

  • and we're just gonna go general low carb for that idea.

  • Well, they still found after all of that

  • that the low carb prevailed,

  • not only for weight loss again,

  • but this time massive reductions in blood pressure,

  • huge improvements again in triglycerides

  • after a year, continuing on,

  • and then massive, massive increase in HDL

  • and again, a reduction in LDL.

  • Why do I say this?

  • Simply because that is where

  • everyone tries to combat a low carb diet.

  • Saying that cholesterol levels

  • are gonna go through the roof.

  • Now, if you've seen my other videos,

  • you'll know I don't really care about cholesterol levels

  • all that much.

  • I do if they're out of control,

  • but we know that the biggest problem

  • is oxidized cholesterol.

  • Cholesterol, when it gets oxidized,

  • and it turns into an issue with lipid peroxidization,

  • and causes, what do you know, inflammation.

  • So with that being said, let's roll right into

  • the two-year study, that took a look at

  • the Annals of Internal Medicine,

  • which compile a lot of different studies,

  • and they found, after two years,

  • almost identical results to what happened after one year.

  • So the results stayed the same, and continued on.

  • Now, there are a lot of long-tail studies

  • that are continuing on.

  • Okay, these long-tail studies are looking at,

  • all of the people who started doing the Atkins Diet,

  • all these people who were doing the Atkins Diet

  • in the '70s and '80s, and they're starting to become

  • the people now that would normally start to develop

  • heart issues and other issues.

  • Well, guess what?

  • We're finding that there is a decrease in those instances,

  • especially when they're queried

  • on what kind of lifestyle they were living

  • earlier in their life.

  • You see, now we're reaching a point

  • where the people that are getting older

  • and normally having to go on Medicare,

  • anything like that, are the people

  • that were starting to be the result of the health boom

  • that was starting to sort of combat the low fat boom.

  • So, it's kind of interesting to see

  • that things are actually improving.

  • It's not as much of an epidemic as we think

  • when it comes down to the low carb high fat world.

  • Now, I have to be honest with you.

  • Let me talk about some of the negative implications

  • of low carb dieting really quick,

  • so that you have the honest truth, okay?

  • The first one is simply going to be minerals.

  • You flat out don't get the same minerals.

  • That's a given.

  • Simply because you're not retaining as much water,

  • and I've talked about this in a lot of videos.

  • So what ends up happening?

  • People can have cardiovascular issues

  • because they're not modulating

  • their potassium and magnesium levels.

  • They're also not watching their sodium levels.

  • They're getting dehydrated, it's throwing their body off,

  • and they're not getting the right minerals.

  • So cardiovascular issues and tachycardia issues

  • and neuro issues can occur if your fats are in line

  • and you're not making sure you get the right minerals in.

  • So I do wanna make sure that you're clear on that.

  • Okay, the next one is gonna be mood issues,

  • depression, things like that.

  • It's common, it's very, very common, and why?

  • It simply has to do with tryptophan.

  • Tryptophan's an amino acid.

  • Amino acids are the building blocks of proteins,

  • but tryptophan is activated and entered into the brain

  • by insulin, and unfortunately,

  • take the good with the bad of the low carb diet,

  • when you're having no carbohydrates,

  • you have very little to no insulin

  • allowing the tryptophan to get into your noggin.

  • If that tryptophan doesn't get into your noggin,

  • it can't activate seratonin,

  • which is the neurotransmitter

  • that helps you feel good.

  • Also helps you sleep, because it converts into melatonin

  • later on down the line.

  • How do you combat this?

  • Carbs every once in a while.

  • Or make sure that you're at least taking tryptophan,

  • or make sure that you're at least getting enough sleep,

  • so your body can recover and be a little bit more receptive

  • to the lower amounts of insulin that you do consume.

  • Then, lastly, we have to deal with dehydration,

  • which ties right in with minerals,

  • and that can be a big issue.

  • You're not getting the water,

  • your liver can't function right.

  • Your liver can't metabolize fats.

  • Your liver really has a hard time.

  • It puts a lot of strain on your kidneys.

  • There are some things that go along with a low carb diet

  • but also, you have to factor in the bad breath.

  • If you're going into ketosis,

  • yes, you will have keto breath,

  • but it only lasts a small amount of time.

  • It goes away with time.

  • It goes away once your body becomes adapted

  • to utilizing fats as a source of fuel.

  • So don't be afraid of low carbing, just because of that.

  • The last thing I wanted you to do

  • was be afraid of low carb diets,

  • when it had to do with science.

  • I broke this down for you.

  • I chopped up all the myths that are out there regarding it,

  • and I think that this is enough for you to decide

  • whether or not it's for you.

  • I'm not telling you one way's right or wrong,

  • but I am giving you the facts.

  • Oh, and one more thing.

  • When it comes down to those minerals,

  • magnesium's probably the most important.

  • So make sure you head on over to Jigsaw,

  • and pick up some MAG SRT,

  • especially if you're doing a low carb diet,

  • where you're more than likely going to be deficient

  • in that wonderful mineral.

  • So I'll see you there.

  • (digital buzzing)

  • (digital chiming)

(energetic drumming)

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低炭水化物ダイエットの長期的な効果|#ScienceSaturday (The Long Term Effects of a Low Carb Diet | #ScienceSaturday)

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    林祈泓 に公開 2021 年 01 月 14 日
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