Comprehensive Guide to Low Carb Diet Plans
Research Overview
Prelude to the topic under study
Low carb diets are a wide spectrum of eating plans that reduce carbohydrate intake significantly. These diets have gained popularity due to their perceived effectiveness in weight loss and health improvements. This section will explore the fundamental principles behind low carbohydrate diets, the variety of approaches available, and their broader implications for health and well-being.
Summary of existing research findings
Numerous studies have demonstrated the benefits of low carbohydrate diets. Research indicates that diets low in carbohydrates lead to weight loss and improved metabolic health. For example, a systematic review published in the Journal of Nutrition compared low-carb dieters to those following traditional low-fat diets, finding that the low-carb group lost more weight. Furthermore, low carb diets have shown potential in managing blood sugar levels, especially in individuals with type 2 diabetes.
Key research methodology explained
Research in the field of low carbohydrate diets typically involves both observational studies and randomized controlled trials. Observational studies offer insights into long-term adherence and practical outcomes in real-world settings. Meanwhile, randomized controlled trials meticulously assess the effects of low carb diets in controlled environments, which allows for more definitive conclusions about their efficacy. This multi-faceted approach enhances the legitimacy of findings in low carb diet research.
Health Implications
Discussion on the impact of the research on health
Adopting low carbohydrate diets can bring about significant health changes. Many individuals report weight loss and enhanced energy levels. Moreover, the reduction of refined carbohydrates can lead to improved blood lipid profiles, lowering the risk of cardiovascular diseases.
Exploration of potential benefits and risks
While the benefits are considerable, there are potential risks as well. Some individuals may experience side effects known as the "keto flu" when starting very low carb diets, which include headaches, fatigue, and irritability. Therefore, it's important to approach these diets with caution and to consult health professionals before making drastic dietary changes.
Examples of how the findings can be applied in daily life
In practical terms, low carbohydrate diets encourage the consumption of whole foods over processed options. Examples include replacing breads and pastries with foods like avocados, nuts, and leafy greens. Meal planning, therefore, becomes crucial for success and adherence.
Well-being Strategies
Practical tips and strategies derived from the research
To implement a low carbohydrate lifestyle successfully, individuals can benefit from simple yet effective strategies:
- Meal Prepping: This ensures that low carb options are readily available, reducing the temptation to resort to high-carb convenience foods.
- Read Labels: Being mindful of carbohydrate content in food can help navigate choices more effectively.
- Stay Hydrated: Drinking plenty of water can aid in reducing hunger and maintaining energy levels.
Advice on implementing positive changes for well-being
Consider setting realistic goals when starting a low carb diet. Begin with gradual reductions of carbohydrate intake, allowing the body time to adapt. Additionally, incorporating regular physical activity can further enhance the positive effects of following a low carb lifestyle.
Personal stories or case studies supporting the strategies
Many individuals have reported transformative changes after switching to low carb diets. For instance, one participant in a long-term study managed to lose over 50 pounds and improved their overall health markers significantly, including blood pressure and cholesterol levels. These narratives support the notion that customized dietary practices can lead to remarkable health improvements.
Expert Insights
Analysis of expert opinions on the research findings
Health professionals advocate for personalized diets. Dr. David Ludwig, an endocrinologist at Harvard University, emphasizes that not all carbohydrates are created equal. He suggests focusing on quality rather than quantity, favoring whole foods low in sugar over highly processed items.
Q&A session with a relevant expert on the topic
In a recent discussion, Dr. Ludwig noted that tailored approaches to diet, including low carbohydrate variations, yield better adherence and long-term results. He argued that education about nutrition is crucial for making informed dietary choices, guiding participants to select foods that align with their health goals.
Links to related articles or studies for further reading
Recommended books, websites, or courses for in-depth learning
- "The New Atkins for a New You" by Eric Cressey
- "The Science and Fine Art of Food and Nutrition" by Arnold Ehret
Tools or apps that can assist in applying the research findings
Consider using apps like MyFitnessPal or Carb Manager to track carbohydrate intake efficiently. These tools help individuals manage their dietary habits while keeping a close eye on their health goals.
"Lifelong health is achievable through informed dietary choices and lifestyle adjustments."
This comprehensive guide aims to equip individuals with the necessary knowledge to delve into low carbohydrate diets, fostering both understanding and application for improved health outcomes.
Understanding Low Carb Diets
Understanding low carb diets is integral to comprehending the nuances of modern nutrition. These diets are characterized by a reduction in carbohydrate intake, which is believed to encourage weight loss and support metabolic health. By focusing on this dietary approach, individuals can explore various eating strategies that prioritize nutrients and health outcomes. A thorough grasp of low carb diets lays the foundation for making informed decisions about food choices, meal planning, and overall lifestyle.
Definition and Overview
A low carb diet can be defined as any eating plan that restricts carbohydrate consumption, typically to less than 20% of total daily caloric intake. This approach is not just about cutting out bread and pasta; it also involves focusing on the quality of food consumed. Instead of high-carb options like grains and sugary foods, the emphasis shifts to proteins, fats, and non-starchy vegetables. The goal is to alter the body's primary energy source from carbohydrates to fats through a state known as ketosis.
This diet can vary greatly in its structure, particularly in how much carbohydrates are allowed. Some plans, like the ketogenic diet, advocate for very low carb consumption, whereas others, like the Mediterranean low carb diet, permit moderate levels of carbohydrates while maintaining a focus on whole, healthy foods.
Historical Context
Low carb diets are not a recent phenomenon. The concept of limiting carbohydrates traces back to the early 20th century when Dr. Robert Atkins introduced the Atkins Diet, popularizing low carb eating in the 1970s. The rise of interest in low carb diets coincided with growing concerns over obesity and chronic diseases that many attribute to excessive sugar and refined carbohydrate consumption.
Historically, societies have eaten diets low in carbohydrates based on regional agricultural practices. For instance, the Inuit people thrived on a diet high in fats and protein, while the Mediterranean diet incorporates whole foods with moderate carbohydrates. These historical perspectives offer valuable insights into how low carb diets can fit into various eating patterns across cultures.
Understanding the foundation and evolution of low carb diets informs readers of their efficacy and adaptability in modern dietary choices. This knowledge helps frame discussions on how these diets can be practical and sustainable for today's health-conscious individuals.
Types of Low Carb Diet Plans
Low carb diet plans have gained popularity for various reasons. Understanding their types can help individuals choose the most suitable approach for their needs. Each diet plan has distinct guidelines, food options, and intended health benefits. By knowing what each type entails, a person can tailor their eating strategy to align with their lifestyle and objectives. Here are the prominent types of low carb diets often discussed.
Ketogenic Diet
The ketogenic diet focuses on significantly reducing carbohydrate intake while increasing fat consumption. This dramatic shift puts the body into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
A typical ketogenic diet generally allows for about 5-10% of total daily calories to come from carbohydrates. Food choices usually involve high-fat foods such as avocados, nuts, seeds, and oils, alongside moderate protein sources like meats and fish. Many followers of this diet report rapid weight loss, though sustaining such a low carb intake can be challenging. The ketogenic diet also has applications in managing certain medical conditions, such as epilepsy and, potentially, symptoms of Alzheimer's disease.
Atkins Diet
The Atkins diet is another popular low carb diet, but with a more gradual approach to carbohydrate reduction. Initially, it consists of four phases. During the induction phase, carbohydrate intake is kept very low. In subsequent phases, carbohydrates are slowly reintroduced, allowing followers to find their ideal carb limit for weight loss and maintenance.
The Atkins diet emphasizes whole foods and encourages individuals to consume protein-rich foods and healthy fats while avoiding sugars and highly processed foods. It is a flexible plan that offers various guidelines for food choices and meal planning. Many people appreciate the sustainability of the Atkins diet due to its gradual approach to introducing carbs back into their diet.
Paleo Diet
The paleo diet, often referred to as the caveman diet, revolves around the idea of eating foods similar to those consumed by our ancient ancestors. This means prioritizing whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding grains, legumes, dairy, and refined sugars.
Although not strictly a low carb diet, many followers find that their carbohydrate intake decreases naturally due to the exclusion of processed foods and grains. The paleo diet promotes the consumption of nutrient-dense foods, enabling individuals to adopt a more wholesome eating pattern. This diet can lead to various benefits, including improved metabolic health and weight management.
Mediterranean Low Carb
The Mediterranean low carb diet is rooted in the traditional eating habits of countries bordering the Mediterranean Sea. This diet emphasizes the intake of healthy fats, such as olive oil, along with moderate consumption of fish, poultry, and dairy. It incorporates plenty of vegetables and fruits while limiting the intake of refined carbohydrates and sugars.
In comparison to other low carb diets, this approach is generally less restrictive, which may appeal to those seeking a sustainable long-term eating strategy. The Mediterranean diet has been linked to various health benefits, including reduced risk of chronic diseases and improved heart health, making it an appealing option for many individuals.
"Choosing the right type of low carb diet is crucial since each plan offers unique benefits and approaches. Assessing personal goals and preferences can lead to better long-term adherence and success."
Understanding these low carb diets is essential for anyone looking to optimize their health and well-being. Each diet varies widely in terms of structure and outcomes, allowing for personalized dietary choices that can fit individual lifestyles and health goals.
Benefits of Low Carb Diets
Understanding the benefits of low carb diets can be particularly crucial for those considering adopting this lifestyle. Low carb diets have gained popularity in recent years for their straightforward approach to weight management and health improvements. The reduction of carbohydrate intake often leads to several significant advantages, including weight loss, improved metabolic health, and cognitive benefits. These aspects are essential for anyone looking to enhance their overall well-being. In this section, we will delve into these benefits in detail, emphasizing their importance.
Weight Loss
One of the primary reasons individuals turn to low carb diets is for weight loss. In many cases, reducing carbohydrates can lead to quick results, which is often encouraging for those just starting. Studies have shown that low carb diets can facilitate fat loss while preserving muscle mass. This might occur due to the body entering a state of ketosis, where it burns stored fat for fuel rather than carbohydrates.
Here are several reasons why low carb diets may assist with weight loss:
- Appetite Suppression: Lowering carb intake often reduces cravings due to decreased insulin levels, making it easier to manage hunger.
- Water Weight Loss: Initially, many people experience significant weight loss due to water weight, as carbs hold onto water in the body.
- Increased Fat Oxidation: With less carbohydrate intake, the body can become more efficient at burning fat for energy.
In summary, for individuals focused on shedding excess weight, implementing a low carb diet can be an effective strategy.
Improved Metabolic Health
Another notable advantage of low carb diets is the potential to enhance metabolic health. Research indicates that individuals who follow low carb diets may experience better blood sugar control, improved lipid profiles, and reduced insulin resistance. These factors contribute to better health outcomes and lower risks of chronic diseases. High carbohydrate meals often cause spikes in blood sugar levels, while a low carb intake stabilizes these levels, which is crucial for metabolic balance.
Consider the following benefits related to metabolic health:
- Lower Triglycerides: Many low carb enthusiasts often report a significant drop in triglyceride levels, which is advantageous for cardiovascular health.
- Increased HDL Cholesterol: Low carb diets can also increase levels of high-density lipoprotein (HDL), often referred to as 'good' cholesterol, contributing to better overall health.
- Blood Sugar Control: The decrease in carb intake can lead to improved control over blood sugar levels, thus benefiting those with insulin sensitivity issues.
Improving metabolic health through a low carb diet can be a powerful way to create a healthier lifestyle.
Cognitive Benefits
Another compelling reason to consider a low carb diet is the cognitive benefits associated with it. Some studies suggest that a ketogenic approach, characterized by very low carb intake, may enhance brain function. The brain uses glucose for energy, but it can also effectively use ketones, which are produced when fat is broken down. This can lead to improved clarity, focus, and overall cognitive performance.
Notable cognitive benefits of low carb diets include:
- Enhanced Focus: Many people report having more consistent energy levels and mental clarity when consuming fewer carbs.
- Potential Reduced Risk of Neurodegenerative Diseases: Some research proposes that the ketogenic diet may have neuroprotective effects that could reduce the risk of conditions like Alzheimer’s disease.
- Better Mood Stability: Low carb diets are often linked to improved mood and emotional well-being, possibly linked to stable blood sugar levels throughout the day.
Overall, the cognitive benefits associated with low carb diets can be a significant motivating factor for individuals seeking to optimize their mental acuity.
Challenges and Considerations
Understanding the challenges and considerations involved in a low carb diet is essential for any individual seeking to adopt this eating strategy. While low carb diets can offer significant benefits such as weight loss and improved metabolic health, they are not without potential pitfalls. It is crucial to approach this dietary pattern with a complete understanding of its nuances.
Nutrient Deficiencies
One significant concern with low carb diets is the risk of nutrient deficiencies. When carbohydrates are restricted, individuals may inadvertently reduce their intake of essential vitamins and minerals found in fruits, grains, and legumes. The exclusion of these food groups can lead to deficiencies in nutrients such as fiber, vitamin C, and some B vitamins. Consequently, it is vital to find alternative sources of these nutrients.
To mitigate the risk of nutrient deficiencies, individuals should focus on including a variety of non-starchy vegetables, grass-fed meats, and healthy fats in their diet. Supplemental options, such as multivitamins or specific targeted supplements, may also be considered under professional guidance. Regular blood tests can be helpful to monitor nutrient levels and ensure adequate intake of vital components.
Adherence and Sustainability
Adherence to a low carb diet presents another crucial consideration. While many people initially experience success, maintaining such a restrictive regime can become challenging over time. Social events, busy schedules, and cravings can create barriers that may lead individuals to revert to former eating habits.
To enhance sustainability, it’s important to create a flexible meal plan that incorporates low carb foods without feeling overly restrictive. Incorporating occasional high-carb meals in moderation can assist with long-term adherence. Finding community support, either through online forums or local groups, can also help individuals remain committed to their dietary choices.
Potential Side Effects
Low carb diets may also come with potential side effects, particularly during the initial phase of dietary adjustment. Commonly reported side effects include fatigue, irritability, headaches, and digestive issues. These symptoms, often referred to as the "keto flu," can occur as the body adapts to utilizing fat instead of carbohydrates for energy.
Understanding these potential side effects allows individuals to be better prepared. Staying well-hydrated and ensuring adequate electrolyte intake can greatly reduce discomfort. It may also be beneficial to gradually reduce carbohydrate intake rather than making abrupt changes. Careful monitoring of one’s body’s response during this transition period is crucial to identifying and addressing any adverse effects that arise.
"By understanding the challenges and considerations of low carb diets, individuals can create a more effective and sustainable eating strategy."
In summary, navigating the complexities of a low carb diet requires awareness of potential nutrient deficiencies, strategies to enhance adherence, and recognition of possible side effects. Through informed choices and adequate planning, individuals can effectively incorporate a low carb lifestyle into their routine.
Creating a Free Low Carb Diet Plan
Creating a free low carb diet plan is essential for anyone looking to make a significant change in their eating habits without incurring additional costs. The core of this section focuses on understanding how to structure a low carb lifestyle that aligns with individual needs and preferences. Engaging with this concept not only fosters a practical approach to nutrition but also encourages sustainable habits that can lead to improved health outcomes. A well-structured plan avoids confusion and provides clarity, making the transition simpler and more effective.
Setting Goals
Setting clear and achievable goals is the foundation for any successful diet plan. When it comes to low carb dieting, it is vital to define what success looks like for you. Are you aiming for weight loss, improved energy levels, or better health markers? Clearer goals help to focus efforts and provide motivation.
One should consider:
- Short-term goals: These could be meals you want to try or weight loss targets over a few weeks.
- Long-term goals: Think in terms of how to maintain a low carb lifestyle for months or years and the overall health benefits you might want to achieve.
Focusing on specific and measurable goals fosters accountability and marks progress. Write these goals down and revisit them regularly to stay mindful of your journey in the low carb landscape.
Selecting Low Carb Foods
Choosing the right foods is crucial in any diet plan. For a low carb diet, you must focus on foods that minimize carbohydrate intake while maximizing nutrients. This selection can include a variety of food groups.
A few examples are:
- Proteins: Eggs, poultry, fish, and lean meats. These provide essential amino acids and keep you feeling full.
- Healthy fats: Avocados, nuts, seeds, and olive oil are excellent choices to incorporate more good fats into your diet while keeping carbs low.
- Non-starchy vegetables: Leafy greens and cruciferous vegetables like broccoli and cauliflower are nutrient-rich options that support overall health without raising carb counts.
Avoiding high-carb foods is also vital. Steer clear of sugary snacks, grains, and starchy vegetables. Understanding food labels can assist in making informed selections.
Meal Planning Strategies
Effective meal planning can simplify the process of adopting a low carb lifestyle. To create a sustainable plan, consider these strategies:
- Batch cooking: Preparing meals in advance helps to resist the temptation of quick, high-carb options when hunger strikes.
- Variety: Experiment with different recipes to avoid boredom. Using different herbs and spices can greatly enhance flavors without adding extra carbs.
- Portion control: Be mindful of serving sizes, especially with foods that are high in calories but low in nutrients, such as nuts and oils.
A clear meal planning template can also be beneficial. It can outline meals for the week, include shopping lists, and designate times to cook. This structure ensures adherence to your low carb goals while saving time and reducing stress during the week.
Essential Food Groups for Low Carb Diets
Understanding essential food groups in low carb diets is crucial for making informed dietary choices. Each food group provides unique nutrients that can enhance life quality while minimizing carbohydrate intake. By focusing on these essential groups, individuals can achieve better health outcomes without feeling deprived.
Proteins
Proteins are the building blocks of muscles and are essential for overall body function. In a low carb diet, protein sources include lean meats, fish, eggs, and dairy products. These foods not only provide protein but also contain vital vitamins and minerals, which support various bodily processes. Prioritizing high-quality protein can lead to increased satiety, which may help with weight management. It's important to note that while protein is beneficial, excess intake can potentially lead to a higher conversion to glucose, so moderation is key.
Fats
Fats are an essential component of low carb diets. Unlike carbohydrates, fats supply energy more efficiently. Healthy sources of fats include avocados, olive oil, nuts, and fatty fish like salmon. These fats can help reduce hunger and improve heart health when consumed in moderation. They also play a significant role in absorption of fat-soluble vitamins such as A, D, E, and K. Focus should be given to unsaturated fats while limiting saturated and trans fats.
Vegetables
Non-starchy vegetables should be at the forefront of any low carb diet. They are low in calories but high in fiber, vitamins, and minerals. Ideal choices include leafy greens, broccoli, cauliflower, and zucchini. These vegetables help maintain digestive health and can provide essential nutrients without significantly impacting total carbohydrate intake. They also add volume to meals, helping to keep cravings at bay.
Avoiding Sugars and Grains
One of the primary focuses of a low carb diet is to minimize or eliminate sugars and grains. Sugars can lead to rapid spikes in blood sugar, which may contribute to cravings and overeating. Grains, particularly refined ones, can also contribute to excess carbohydrate consumption. Instead of traditional grain-based foods, alternatives like quinoa, almond flour, or chia seeds can be utilized to maintain nutrient intake while adhering to low carb principles. Reducing these items in one’s diet not only helps with weight loss but can also decrease the risk of chronic diseases such as type 2 diabetes.
By focusing on these essential food groups, individuals can effectively navigate the complexities of low carb diets, optimizing both health and satisfaction.
Incorporating Exercise into Low Carb Lifestyle
Incorporating exercise into a low carb lifestyle is vital for maximizing health benefits. While low carb diets can help in weight loss and improved metabolic health, pairing them with appropriate exercise enhances overall health and supports sustainable lifestyle changes. The synergy between diet and physical activity can lead to better results in body composition, energy levels, and even mental well-being.
Types of Exercise
Understanding the various types of exercise is essential for creating an effective fitness plan that complements a low carb diet. Different exercises serve varied purposes and can be classified mainly into three categories:
- Aerobic exercises: These are activities that increase your heart rate and promote cardiovascular health. Examples include running, cycling, and swimming. Aerobic exercises help burn calories and improve endurance.
- Strength training: Involving resistance activities such as weight lifting, bodyweight exercises, or resistance bands, strength training builds muscle and boosts metabolism. Gaining muscle mass is crucial as muscle burns more calories at rest compared to fat.
- Flexibility and balance exercises: These include yoga and Pilates. They improve the range of motion and can prevent injuries, providing a holistic approach to fitness.
Timing Workouts
When on a low carb diet, the timing of workouts can significantly affect performance and energy levels. The reduced carbohydrate intake may influence glycogen stores, thus impacting energy availability during high-intensity workouts. Here are considerations for workout timing:
- Pre-workout nutrition: It is essential to have a small meal or snack before exercising if your workout is early in the day. Consider consuming protein-rich foods, as they can provide amino acids for muscle repair, while some fats may offer sustained energy.
- Post-workout recovery: After exercise, focus on consuming protein and healthy fats to aid recovery. A post-workout smoothie with protein powder, spinach, and some nut butter works well. Avoid high-carb snacks right after workouts, as the low-carb dietary approach aims at managing insulin levels.
"Exercise is not just about counteracting a low carb diet; it is an integral part of a balanced and healthy lifestyle."
Monitoring Progress
Monitoring progress is a critical aspect of any low carb diet plan. It allows individuals to understand their body’s response to the dietary changes they have implemented. When embarking on a low carb journey, tracking progress ensures that one stays aligned with their goals and makes necessary adjustments. The significance of monitoring cannot be understated; it serves as a motivational tool and a guide to what works best for each person.
Tracking Diet and Exercise
Maintaining a detailed record of food intake and physical activity is vital for success in a low carb lifestyle. This includes noting the type of foods consumed, portion sizes, and the timing of meals. Applications or simple food diaries are effective means to achieve this tracking. By keeping track of your calories, carbohydrates, and other nutrients, you can pinpoint trends that may be affecting your weight loss or health goals.
Additionally, tracking exercise routines is also crucial. Documenting workouts helps to recognize patterns of activity and adherence to a workout schedule. Over time, this data can illuminate what types of exercises yield the best results, contributing to adjustments in future routines. Overall, the combination of diet and exercise tracking can lead to better outcomes, providing clear visibility into what impacts weight change and energy levels.
Adjusting Based on Results
Evaluating the results of your diet and exercise tracking is essential for sustained progress. If weight loss plateaus or energy levels decline, it may indicate the need for dietary adjustments. For instance, individuals might consider modifying carbohydrate intake, altering meal timings, or changing food choices altogether.
Adjustments also depend on personal goals and unique body responses. Some individuals might thrive on a stricter ketogenic plan, while others may benefit from a more flexible low carb diet. Listening to your body is key. By assessing outcomes objectively, one can make informed decisions and avoid frustration.
It is crucial to approach adjustments clinically and without emotional weight attached.
In summary, monitoring progress is not just an exercise in accountability; it is a formula for success in achieving long-term health and weight management goals while following a low carb diet.
The End
The conclusion of this guide holds significant weight in understanding low carb diet plans. It consolidates the information presented throughout the article while bringing clarity to the journey of anyone considering or currently following a low carbohydrate lifestyle. Low carb diets have been studied extensively, revealing their potential not only for weight loss but also for improved metabolic health and cognitive functioning. This article has outlined the various types of low carb diets, each characterized by distinct principles and approaches. Therefore, understanding these types provides a solid foundation for making informed dietary decisions.
Importance of a Balanced Approach
Low carb diet plans not only foster weight management but also encourage mindful eating habits. It is essential to balance low carb principles with nutritional diversity, ensuring that your body receives adequate vitamins and minerals. Nutrient deficiencies can arise from restricted diets, which is why careful planning is vital.
Additionally, sustainability is a crucial aspect of food choices. Many individuals face challenges adhering to strict dietary guidelines over time. It is imperative that these plans are tailored to individual preferences and lifestyles. Furthermore, incorporating exercise can enhance health benefits significantly. Regular physical activity complements a low carb diet, fostering better overall well-being.
"Dieting is not about restricting, it’s about understanding what you need for your body."
In summary, this guide serves not only as a practical resource for the mechanics of low carb eating but also emphasizes the importance of a holistic approach to diet and health. By focusing on what works best for an individual—balancing macronutrients, ensuring nutritional adequacy, and including physical activity—one can achieve lasting results. It is about more than just numbers on a scale; it is about fostering a lifestyle that supports long-term health and well-being.
Final Thoughts
In final thoughts, adopting a low carb diet can be a transformative decision for many. Research supports its effectiveness, but personal commitment and adaptability are key to success. Individuals need to assess their unique health requirements, experiment with different low carb approaches, and listen to their bodies. This comprehensive understanding, equipped with practical strategies, encourages readers to take ownership of their health. The journey may present challenges, but the potential rewards make the pursuit worthwhile.
By embracing a low carb lifestyle, you are choosing a path that not only promotes fat loss but also holistic health improvements. It’s a commitment to a better, healthier self.
