Posts Tagged ‘Low Carbohydrate Diet’

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9 Useful Tips to Choose a Low Carb Diet

Sunday, August 30th, 2009

If you want a slim and shaped body, you certainly need to cut your extra carbohydrate intake. But this needs a careful selection of foods. Moving to low carbohydrate diet doesn’t mean just giving up meat for pasta or egg fro morning bread. Below are 9 useful tips to make the changeover or shift from the usual high carb diet to a low carbohydrate diet.

1. Count the carbohydrates. When you eat carbohydrate you must go in for complex ones like wholegrain breads and pasta, pulses and non-starchy vegetables and fruits.

2. Go for foods that lower glucose response. Fruits and vegetables that have the lowest glycaemic index are apples, apricots, broccoli and asparagus.

3. Avoid soft drinks. Soda, sweetened juices, aerated drinks are storehouses of low quality carbohydrates. You must stick to water when one feels thirsty.

4. Stock up on low carb food. You must fill your fridge and kitchen with non-starchy foods, fruits, vegetables, fish, dairy products so that snack time is also easier.

5. If you have to eat out, you must go to a restaurant that offers more than breads or pasta, seafood joint, for example.

6. Read food labels. Food labels have to show the grams of carbohydrates each serving contains. You must read the food labels carefully and keep track of the carbohydrates in the various foods consumed.

7. Nutty nuts. Peanuts and other nuts are full of mono-saturated fats and help contribute to weight loss and hearty health.

8. Change cooking oils. You must choose mono-saturated oils like peanut oil, olive oil, canola oil for cooking and salad dressing. They are healthier for the heart.

9. Stick to lean meats. Just because you are switching to a low carb diet you need not gorge on fatty meats. These have high levels of saturated fats (bad for the heart). You must opt for lean beef, pork, and poultry. You must remove the skin and any fat you can see.

No matter what diet you are on, you must exercise. It increases metabolism and flexibility, burns calories and strengthens muscles, improves circulation, and your mood. There are many more such benefits. The aim must be 30 minutes moderate exercise a day. Combined with a healthy, low carb diet, you can lose weight and stay healthy.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

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Which Low Carbohydrate Diet Is Best For You?

Thursday, August 27th, 2009

We’ve heard that diet plans don’t work the same way for everyone, even if they collectively claim that they can reduce the amount of “bad” carbohydrates in our bodies. But if that’s the case, how are we supposed to know which low carbhoydrate diet plans would work best for us as individuals? The answer lies in careful study. Look into the requirements and benefits of each diet plan, and based on what you’ve learned, decide on the plan that would give you the best returns, in terms of time, money and effort.

Here are three of the more popular low carbohydrate diet regimes. Check them out and see how each one relates to your lifestyle and routines:

1. The Atkins Diet – This is currently the most popular patented diet plan in the market. The creator of this plan, Dr. Robert C. Atkins, is known as “The Father of Modern Low Carb Diets.” This diet promotes cutting back on carbohydrate intake, but stresses that different people have different nutritional needs, and therefore the diet plan must vary from person to person. The Atkins books contain information on a “carb ladder,” which details the amount of carbohydrates a person may introduce into the body, based on one’s glycemic load. The books also advocate balancing Omega-3 fatty acids and Omega-6 fatty acids. All this means you need to pay close attention to the amount of food you eat when you’re on this diet.

2. The South Beach Diet – This diet scheme, recently patented by Dr. Arthur Agatston, is thought of as a modified Atkins diet, with a few significant changes: while both Atkins and South Beach promote the elimination of “bad carbs,” the South Beach diet actively discourages eating the dark meat or butter of poultry, as they are fraught with saturated fat that produces “bad carbs.” Atkins poses no such restriction.

4. The “Caveman” Diet – This low carbohydrate diet advocates a return to our ancestral roots, in a liberal sense; it simply promotes the elimination of artificial processed foods from regular meals. In this diet you can eat pretty much anything except foods that contain sugar, salts, and seasoning. Most dairy products are not allowed either, as they are often found in processed form in this modern age. Meat, eggs, fish, fruit, most vegetables, and nuts are okay. This may seem somewhat permissive, but it is still a rather tough call if you live in a country like the United States, where it isn’t easy adhering to an all-natural organic diet scheme.

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Mystery Out of The High-Protein, Low-Carbohydrate Diet

Wednesday, August 19th, 2009

Carbohydrates are an important source of energy required for good working of the body. They are taken in three forms such as sugars, fiber and starch. They give a fuller feeling and help in adding those extra kilos. The main cause of rising obesity in people is due to high intake of carbohydrates. Our body uses it as fuel of daily activities but excess of it cause fat to build up. A high intake of carbohydrates increases the insulin, which leads to a temptation of eating more and more adding up to all the fat in the body.

When there is an increase in the protein consumption and decrease in the carbohydrate consumption, the fat burners in the body start working and remove all the energy and burn calories that lead to loss of weight and fat.

Given below is the diet chart for low carbohydrate diet and high protein diet:

Daily meals should comprise of the following:

Proteins: Meat rich in protein should be taken such as breast chicken, pork chops, fish sirloin etc. Or an omelet heavily loaded with cheese and vegetables that are rich in fiber such as green beans, broccoli, spinach, fresh mushrooms, cauliflower, green peppers etc.

Vegetables and fruits: There is a wide variety of vegetables available in the market. You can have any vegetables of your choice such as beans, cabbage, lettuce, broccoli, spinach, capsicum etc. You can raw or by stir frying in olive oil with some salt or pepper powder, they can be had with some shredded chicken and some low fat dressing.

If you eat two meals a day then you should add vegetable to both your meals with new creations and selection. Make sure to add variety, so that you don’t end up getting bored of the same food. Fruits should be limited and best are plums and peaches.

Make sure you keep munching something on regular intervals all through the day, as it help in speeding up the rate of metabolism and burn all those extra calories. Also ensure you maintain a good balance of the sugar levels by healthy soups and protein bars, they will keep you energized all day.

Avoid low carbohydrate and high protein diet: Foods that are have high carbohydrates should be eliminated such as sugars, dressings and foods that are made up of white flour such as breads of all kinds, cereals, pastas etc. Potatoes and grains should be avoided to a large extent. Foods that increase the production of insulin should be avoided largely.

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The Dangers Of Low Carb Diets That They Don’t Tell You About

Tuesday, August 18th, 2009

The diet fad that began in the 1970’s preaches against carbohydrates and tells us that carbs are bad. The fact is there are good carbs and bad carbs.

Beginning nearly thirty years ago, Dr. Atkins espoused the doctrine that a high protein diet was the best for everyone. He stated that carbohydrates were the cause of people being obese and having weight control problems. Many scientists and doctors labeled him a quack until recently when it was determined there was some validity to his arguments and that a high protein low carbohydrate diet could help you lose weight.

The problem with the style of diet that most Atkin’s followers eat is that they include very high fat items like steaks, bacon, butter, cheese and other items that are loaded with unhealthy saturated fat.

The reason that the Atkin’s program works for many people is that it gives you a feeling of fullness. It is the constant feeling of being hungry that causes many people to fail in their diets. Another thing with the low carbohydrates is that they help you avoid the big ups and downs in blood sugar.

The big issue with the high protein and low carb is that there is no long term evidence to support the theory nor to show whether there are long term detriments to following such a diet. Short term studies have supported the use of these programs for a short period of time but the weight loss attained seems to be mostly from reduced caloric intake. This same thing can be accomplished with a balanced diet reducing calories.

Besides the fact that the efficiency of these low carb diets in maintaining long term weight loss is questionable the other issue is that they may cause you long term health problems. Because these diets are high on red meats, cheese and other saturated fats and low in vitamins and minerals they may increase the chances that you may get heart disease and certain types of cancer such as colon cancer. In women these high protein diets can even cause osteoporosis because of the leaching of calcium from the bones to deal with the acids that come from the body working to deal with trying to digest large amounts of protein.

You should keep you protein consumption in moderate amounts of about 4 grams per ten pounds of body weight. Try to get the majority of this from vegetable proteins instead of animal sources. Also eat balanced carbohydrates from fruits and vegetables.

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How To Lose Weight From A Low Carbohydrate Diet Plan

Sunday, August 16th, 2009

With the sudden boom of dieting in the country, different diet programs have been introduced in the country. Although many experts believe that proper exercise and not only diet can lose those pounds in a healthy way, many people still believe in the power of diet programs and diet plans. One of the most controversial kinds of diet plans is the low-carbohydrate diet program, which focuses on the reduction of carbohydrate consumption in the body.

According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.

Fats, unbeknownst to many, can actually be converted to energy. The body just doesn’t use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.

Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.

Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.

One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.

Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.

LOW CARB DIET 101

Indeed, a lot has been said about various diets and how these work for some people. There’ s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it’s called the Low Carb Diet.

Basically, low carb diet actually emphasizes cutting down on from a person’s daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.

People who have tried low carb diets say that its advantages include:

1. Faster and quicker weight loss compared to fasting.

2. The diet may result to higher protein intake and absorption.

3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.

Experts say that the disadvantages of low carb diets may include:

– High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
– Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
– It can lead to osteoporosis because there will be no enough supply of calcium.
– In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
– Low carb diets increase the possibility of lower mental acuity.
– Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:

1. Make sure to drink lots of water to avoid dehydration and constipation.

2. Consider taking in more fiber and vitamin supplements.

3. Cease from consuming products that has sugar.

4. Cut down on taking in products that contain caffeine.

5. Monitor your daily carbohydrate intake.

6. Don’t mind calories, they are allowed in this diet.

7. Acquire a carbohydrate counter to keep you updated.

8. Do regular physical activities and exercise to reach ketosis easily.

9. Brace yourself for diarrhea that may last for a couple of days.

10. If possible, avoid eating foods that have saturated fats.

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