Low Carb Diet

Low Carb Diet-Low Carb Diet Foods

2006-08-16T16:16:00.000-05:00

Low Carb Diet

Low Carb Diet Foods
By Eddie Tobey

Low-carb dieting is not new but has been around for many years, long before low fat diets. Earlier, if you wanted to lose weight you cut out the potatoes, biscuits and pastry, and reduced the bread from your diet. Nowadays, low-fat diets are the norm, but if you take out the fats you lose the flavor. All processed low -at foods have added sugar so a low-fat diet can make you gain weight. This is because the body requires energy, and sugar is the first thing the body uses, if you stop eating sugar the next easiest to transform is carbohydrates. Cut out the carbohydrates, and the body then has to convert the fats.

The first few days of a low-carb diet are probably the hardest, because the body will crave carbohydrates. Most people are unwittingly addicted to carbohydrates, but don't realize this until they try to reduce them. There are certain specific foods which are never allowed when you are on a low-carbohydrate diet. There are those food items which contain white flour and/or sugar (including honey). Grains and breads are restricted, though people who are on a weight-maintenance diet, non-obese diabetics, or those who can tolerate a few additional carbohydrates and still lose weight may eat a limited amount of grain products. Similarly, most fruits are restricted, but some fruit (other than watermelons and bananas) is allowed as long as it does not produce weight gain.

Fiber is an important part of our diet, and supplements of dietary fiber in the form of psyllium husks are advisable. When you are on a low-carb diet it is important to have a high-fat diet. Saturated fats and fats like olive oil, coconut oil, butter, lard, fish oil, tallow, palm kernel oil, peanut oil, and flaxseed oil are advisable.

Low Carb Diets provides detailed information on Low Carb Diet, Low Carb Diet Foods, Low Carb Diet Plans, Best Low Carb Diets and more. Low Carb Diets is affiliated with Low Cholesterol Diet.

Article Source: http://EzineArticles.com/?expert=Eddie_Tobey

Low carb diet

Low Carb Diet - Healthy Low Carb Diet Program

2006-08-13T12:38:00.000-05:00

Low Carb Diet

Healty Low Carb Diet Program
By Jennifer McCleary

You’ve all heard the success stories, I lost 30 lbs in one month with Atkins or I lost 8 lbs in one week on a no-carb diet. Well, it is possible to lose weight on Atkins, and you can do it quickly. The problem is that you could be potentially denying your body of essential nutrients. You must understand that carbs are initial source of energy. So, if you cut carbs out of your diet completely, you will be a zombie. You might be a skinny zombie, but you will not have the energy to enjoy everyday activity and eventually your body will retaliate.

Another negative affect of Atkins is that as soon as you start to introduce carbs back into your diet, you will regain everything that you lost. Our bodies are set up to store essential nutrients, so by depriving your system of a food group you are essentially starving yourself. So, once your body has those nutrients again, it is going to store as much as possible in case of another bout of deprivation.

It is possible to be on a low-carb diet and still maintain a healthful balance of nutrients in your body. An everyday diet should consist of a ratio of foods. Protein should comprise anywhere from 20-40%, fat should make up 10-30%, and carbs should consist of 45-75% of your diet. As long as you are staying in that range, you can be sure that your diet is achieving a healthful balance.

Be aware that different bodies require different things. Some people have naturally higher metabolism than others so they can afford to consume a higher ratio of carbs and fats. For instance, my husband has a resting metabolic rate of around 3,000 calories a day. That means his body at rest is still going to burn around 3,000 calories a day just to function. I however have a resting metabolic rate of about 1,700 calories a day. For me it is best to limit my carbs so that I don’t have calories being stored as fat at the end of the day.

Carbs provide your body with energy throughout the day. If you are burning a lot of calories, you can afford a higher ratio of carbs. The problem is that whatever carbs you don’t burn will eventually turn to fat. If you have a slow metabolism, or are not very active, it is best to limit your carbs and fat and get most of your calories from protein and vegetables.

There are a few rules of thumb that will help you on a low carb diet. Start replacing any white foods (white bread, plain pasta, white rice) with brown foods (whole wheat bread, pasta, and brown rice). Oatmeal and sweet potatoes are also a good source of carbs. Also make sure you are getting plenty of vegetables. At meals fill your plate 2/3 with vegetables and 1/3 with lean protein (white meat chicken or turkey, and fish).

Just remember, in order to lose weight, on a low carb diet, just like with any diet, you must burn more calories than you consume. Being on a low carb diet still requires that you watch your calorie intake. The difference that you get with a low carb diet is that you can eat a larger volume of food. Carbs naturally carry a lot of calories per food weight. For example breads to vegetables, it’s not exactly the carb that’s loading on the calories, but the food that it’s in is. A four ounce portion of bread may have up to 150 calories while a four ounce serving of vegetables will have around 15-30 calories. Limiting carbs will generally limit calories per ounce of food weight.

There are a lot of things to consider when choosing to go on a low carb diet. For more information on low carb diets and creating a personalized low carb diet for your body’s specific needs visit http://www.we-review-for-you.com/rlowcarb.html

Jennifer is a full time teacher, and a registered nutritionist. She has dedicated her life to health and fitness. If you want to learn more about getting the body you've always dreamed of visit http://www.we-review-for-you.com/fitnessebookreview.html

Article Source: http://EzineArticles.com/?expert=Jennifer_McCleary

Low carb diet

Low Carb Diet - Is the Zone Diet the Fad Diet that Works?

2006-07-05T09:15:00.000-05:00

Low carb diet

Is the Zone Diet the Fad Diet that Works?
By Christopher Luck

Do any of the fad diets out there, like the zone diet, work? I see them on television, in magazine, and on line: ads for the latest and greatest fad diet. Each one claims to have the answer to easy weight loss. Such fads are the price we pay for living in an obese capitalist society, but do any of them work? Statistically, those who use fad diets gain back their weight or even more weight 90% of the time.

One of the most popular recent fad diets to hit the mainstream is the zone diet. The zone diet, not unlike many of the recent fad diets, is based on carbohydrate intake. The diet is based on proportions of protein, fat, and carbohydrates. In addition, it is based on the idea of favorable or unfavorable types of each of those dietary components.

The biggest draw back to the zone diet is that it is very restrictive and structures. In the zone diet, you are to have five meals and two snacks per day. You are supposed to eat within an hour of getting up in the morning, eat regularly, and not eat more than 500 calories at one time. The zone diet’s “rules” make it so that the dieter’s life forever revolves around the food and eating.

The next issue with the zone diet is the learning curve involved. When you have to basically get a full dietary education in order to work a diet, then success is that much more difficult to reach. You have to learn things like how much food it in one “block” of protein, fat, and carb. You also have to know how to combine them and know a fair amount about glycemic loads in carbohydrates.

The alternative would be to have a sensible low calorie diet, work out a few times a week, and drink plenty of water. You don’t have to take the time to schedule precise meal times and a masters in dietary chemistry is unnecessary. With the zone diet, you will be constantly in calculation of your blocks and meals and combos. Isn’t it just easier to work out, eat sensibly, and enjoy your life a little more?

Fad diets are a tempting trend. Each one claims a quick fix to your weight problems. The all claim to be easy, but each ends up requiring you to read extensively and stay on a strict schedule. Making the switch in lifestyle to just eating less and working out more will allow you to, in moderation, eat the things you enjoy and to gain the overall health benefits of increased muscle tone, hormone production, and sense of well being. So don’t fall into the trap set by fads like the zone diet. We live in an obese and capitalist society, but here is a free way to stay out of the world of obesity: eat well, work out often, and love yourself.

If you would like the latest information on the zone diet, or find more of my personal articles like the one you just read, visit my dieting site.

Article Source: http://EzineArticles.com/?expert=Christopher_Luck

Low carb diet

Low Carb Diet

2006-07-02T11:12:00.000-05:00

Low carb diet

Weight Loss - With The Atkins Diet
By Michael Russell

What if I told you you'd able to eat all the juicy steaks, succulent seafood with butter and bacon and cheese omelettes and still lose massive quantities of weight? What if I also explained to you that you wouldn't necessarily have to exercise to lose this weight? If I've got your attention and you're willing to take the plunge, let me introduce you to the Atkins diet. The Atkins diet is known as a Standard Ketogenic Diet. The term ketogenic refers to the fact that your body must enter ketosis in order for this diet to work. Ketosis is when your body and more so your brain stops using glucose (sugar) to function and now adapts to using ketones. Is it safe? Well it's a diet that has been used as far back as the 60s by bodybuilders to shed unwanted fat. The mistake most people make is assuming that this is a fairly new diet while all that's really happened is that it's become more main stream in the last decade or so. Many studies have been done not only on the long term effects but also on the overall efficiency of this diet and they all conclude that it does indeed work and there are no apparent short term health risks.

Before taking the Atkins diet for a test run you should contact your personal physician and talk it over with them. The initial stage of the Atkins diet is the hardest as it is the time when your brain tries to adapt to using ketones. Most people encounter a sort of brain fog where they feel a little lethargic and may encounter headaches. After the first 2 weeks this will subside and you'll feel even better then you felt before. The first thing you'll need to buy is ketone sticks. They sell them at most pharmacies and they are a vital part of your diet as they are the only indication of if you are in ketosis. The first stage of the Atkins diet is the induction phase and it last 2 weeks. This is where you will see the most significant weight loss while on the diet. After this phase is through you'll evaluate if you'd like to stay in this phase or if you'd prefer to add some carbohydrates back into your diet and taper off the massive weight loss. First let's look at how to get you into ketosis.

Both entering into and maintaining ketosis is amongst the most misunderstood aspects of the Atkins diet. Many people have a difficult time getting into ketosis and while in it they don't quite understand what it is they're doing to be knocked out of it. The ratio of protein to fat is what causes this confusion and the lack of explanation on this critical issue is why most people never succeed on this diet. When attempting to enter ketosis you must keep your daily protein intake at no more then 20%. Your fat intake must be at no less then 80% while your carbohydrate intake must remain at 0! Yes that is correct you can't have any carbohydrates at all until you have successfully entered ketosis. This initial stage usually lasts 2- 3 days. After you have entered ketosis in order to remain in ketosis you must change your ratios to approximately 5% from carbohydrates, 30% from protein and 65% from your fat intake.

In the induction phase you will be relegated to eating mostly cheese, eggs and meat but as you progress to the next phase you will be able to add vegetables and even the occasional fruit back into your diet. As I stated before the initial phase of this diet lasts 2 weeks and now you're faced with the decision of continuing the induction phase or moving on to more of a maintenance phase where you'll gradually increase your carbohydrate intake, until you've noticed you're being knocked out of ketosis. At that point you will have determined how many carbohydrates you can handle while still being in ketosis. The Atkins diet is definitely not for everyone but if you do feel you can handle it you'll be able to lose sizable amounts of weight with a minimal effort. You will experience energy levels that you never knew you had and most importantly you'll never feel hungry or deprived.

Michael Russell
Your Independent guide to Weight Loss

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Low carb diet

Low Carb Diet

2006-06-29T08:23:00.000-05:00

Low carb diet

Clinton on South Beach Diet
By Ramona Irinescu

Clinton's recent quadruple bypass surgery has been largely debated. Being on the South Beach Diet made everybody wonder how the former president's illness advanced so much as to need to be surgically corrected. Some even blame it on the diet. Some wonder why the diet didn't help avoiding surgery.

Fact is that, first of all, being on the South Beach Diet for a relatively short time or being on any other diet couldn't work miracles and suddenly reverse atherosclerosis. It is true that recent clinical trials have indicated that with a reduced cholesterol level, reduced weight and regular exercise heart disease may regress but a longer period of time is required to restore what was built in decades. Studies show that coronary artery disease starts as early as childhood progressing throughout adolescence and childhood.

Then, there were other factors sure to worsen Clinton's condition. In heart disease there are several risk factors that cannot be changed: age, heredity, gender. Older males with a family history of heart disease are more likely to suffer from it, and Bill Clinton fit the profile.

Stressful life contributed to a great extent to his illness, although he is known to exercise regularly. Among other benefits, exercise helps relieving of stress. But the former president overlooked other important aspects. His fondness for smoking and unhealthy foods worsened the situation. Since he started the South Beach diet he lost weight. Probably if dieting had been one of his priorities earlier in his life, his health would have improved substantially. Unfortunately, it seems that his doctors were not that persuasive! The result was that surgery was needed to prevent a heart attack.

Following the South Beach Diet (in a low-sodium version) on a long term basis, accompanied by an exercise routine and quitting smoking would be likely to help the former president to improve his health after his release from the hospital.

Laura Ciocan writes for http://www.south-beach-diet-101.com where you can find more information about the South Beach Diet

Please feel free to use this article in your Newsletter or on your website. If you use this article, please include the resource box and send a brief message to let me know where it appeared.
Contact:lauracio@gmail.com

Article Source: http://EzineArticles.com/?expert=Ramona_Irinescu

Low carb diet

low carb diet

Low Carb Diet

2006-06-26T08:14:00.000-05:00

Low carb diet

6 Dieting Tips For Healthy Weight Loss
By Tim Lee

Any body who worries about the excess weights must take on a plan, a healthy diet plan. This diet plan should help in achieving the goal to lose weight. At the same time, it must be able to supply the body with the proper nutrients.

Here are some dieting tips for healthy weight loss:

1. Drink Lots of Water

Water, this is still the best friend of your body. Do not deprive your body of the good fluid. Drinking eight glasses of water a day is still the way to go. Make sure that it is healthy water you are drinking, not the unstable tap water.

2. Eat a Generous and Healthy Breakfast

Breakfast is the first meal of the day. It will supply the energy to the body, thus a big breakfast becomes a necessity.

The heavy breakfast, however, must consist now of fruits like bananas and apples. Wheat and rye bread are good to go with meats like tuna, salmon or lamb. Plain yogurt can replace the usual tea or chocolate.

3. Take on a Cleansing Diet

Yeast can grow in the colons of the digestive system and may cause further problems in your health. This can be cleansed. Simply inquire in local health store for some good products. The online community is also a good place to look for.

4. Fruits and Vegetables

The fibers and nutrients of fruits and vegetables are still the best elements to contribute to the body.

5. Eat Slowly

People tend to have big appetites. They eat faster than their stomachs can digest. Thus, eating a little bit slowly will help in making the body take in less food.

6. Avoid Temptation

There are sweets like chocolates, shakes and candies that are difficult to avoid, especially for those who have gotten used to these foods. Avoid them as much as possible. They bring bad calories and sugar to the body. Just stick to a healthy diet.

Conclusion

Weight loss needs very good dedication on the part of the person who diets. It actually changes your lifestyle. Yet, the rewards are really high, so do not hesitate to take the first step to a healthy diet.

For more dieting techniques concerning healthy weight loss, please visit http://www.lose-weight-naturally.info.

Article Source: http://EzineArticles.com/?expert=Tim_Lee

Low carb diet

low carb diet

Low Carb Diet

2006-06-24T17:07:00.000-05:00

Low carb diet

The Low Carb Diet F.A.Q.
By Niall Roche

When most people think of low carb diets they automatically think Atkins. For obvious reasons. Dr. Robert Atkins formulated the original low carb diet in 1972 and was met a with a hail of ridicule and negativity from the medical community at large.

The Atkins Diet, since renamed to the Atkins Nutritional Approach, works on a very simple principle. Carbohydrates are what our body normally use to produce energy. If you restrict the carbohydrate intake of a normal person their metabolism changes. Changes? Yes your body looks to the next available energy source which is....fat. So now instead of burning carbohydrates for energy your body does the same thing with your existing fat deposits.

In a low carbohydrate diet you actually increase your intake of fat and pure protein as opposed to reducing it. In theory the more fat you eat the more fat you burn because your body is now using fat for energy. It's common to see low carb dieters eating enormous steaks smothered in butter with fried eggs and mushrooms on the side. A very high fat meal but also a perfect low carbohydrate meal.

The fat burning process is called lipolysis. As the fat is being broken down for energy a secondary phase called ketosis occurs. Ketones are the fragments of fat being broken down in the process of lipolysis hence the name ketosis.

Ketosis has a single nasty side effect -bad breath. For whatever biological reason the conversion of fat to energy can lead to really, really bad breath. This is a common complaint amongst followers of Atkins and similar low carbohydrate diets.

Amongst some of the bad press that low carb diets receive are worrying stories of people dying while on a low carb diet. These hyped up media tales are tied to one word - ketoacidosis. This particular condition occurs when a person goes on a zero carbohydrate diet and/or suffers from diabetes. During the ketosis phase the blood becomes overly acidic to a critical point. Coma and death can follow quickly if medical attention is not immediately sought.

Does everybody following a low carb diet run the risk of ketoacidosis? Not unless you have a history of diabetes (diagnosed or undiagnosed) and you also totally eliminate carbohydrates from your diet. Even then only a small number of people are actually susceptible to the effects of ketoacidosis when compared to the general population.

The results that low carb diets produce are hard to argue with. Rapid weight loss in a short space of time whilst on a high fat, high protein diet. These results fly in the face of conventional medical wisdom and serve to constantly annoy the established medical community.

Low carb dieting is not going to disappear any time soon. Especially not as long as major Hollywood celebrities are successfully using Atkins and showing off their results to the world media.

This article was submitted courtesy of the Low Carb Advice website. You can find lots of free low carb recipes there.

Article Source: http://EzineArticles.com/?expert=Niall_Roche

Low carb diet

low carb diet

Low Carb Diet

2006-06-23T09:33:00.000-05:00

Low carb diet

High Carb & Low Carb Diets: How To Avoid The Dangers
By Ian Mason

There’s a two hundred year history of people prescribing both high and low carb diets for weight loss. So how does one choose? One factor you should consider is the dangers associated with each diet.

What is a carbohydrate, anyways?

There are three types of nutrients that every body uses:
*Proteins in our diet usually come from Meat and soy products like tofu. Amino acids, the building blocks of proteins, are used to make muscles and enzymes (the proteins that do most of the work our bodies need to survive)

* Carbohydrates are sometimes described as “sugars,” but they’re not just white stuff in you find in the baking aisle. Simple sugars include the sugar you put in coffee; pasta, bread, and potatoes are among the source of starches, or complex carbohydrates. Most of your body uses carbs for energy, and it’s the preferred energy source for the brain.

* Fats are long, chainlike molecules that are don’t mix with water (oils are fats). They are an efficient way for the body to store energy.

You can see that all three nutrients are crucial for functioning. What happens if you take in more or less of a given nutrient than you need?

The Low-Fat Diet

The low-fat diet reduces fat intake, following the governmental food pyramid that suggests using fats sparingly. There are many good reasons to limit the amount of fat in your diet:

*cholesterol and fats can result in clogged up arteries, leading to heart disease and possible cardiac damage (in the form of a heart attack), stroke, and kidney disease

*fat packs a lot of calories - if you don’t use those calories up in your daily activities, they will be stored in your fat cells and cause weight gain

Low-fat diets are often higher in carbohydrates than the average American’s diet. Low-fat products take advantage of the fat-carbohydrate trade-off; if you compare “lowfat” cookies with their “normal” counterparts, you may notice that the fat per serving is lower but there is more carbohydrate per serving than the “normal” alternative. Because fat is flavorful, simple sugar and loads of salt may be added to lowfat products to enhance taste.

Carbohydrates are not as good a signal of satiety. In contrast, when you eat a bit of fat, your body “recognizes” it as a signal to limit the amount of intake. So, while a low-fat diet can help you stay healthy, a no-fat diet may encourage you to eat more than you need. If you make up in carb-calories what you lose in fat-grams, excess carbs will be stored as starch in the liver and fat in your fat cells! So even though your diet is low-fat, you may end up gaining weight if you eat more carbs than you use in daily activities.

Lastly, you need the right sorts of carbs to keep healthy and assist weight loss. Simple sugars are quickly absorbed and use little energy to process - in other words, they add lots of calories to your meal. In contrast, foods with more complex carbohydrates, like starches in whole grain breads - take longer for your body to absorb and use more energy. They also give your body time to recognize that you’re full. Complex carbohydrates are more likely to have vitamins (like potato skins which have lots of B12) and fiber (like whole grain bread), both of which are important for good health.

Low-Carb Diets

Low-carb diets may help you lose weight by:

* making sure that you’re satiated, since both fats are better signals to your body that “food’s here!” than carbohydrates

* promoting ketosis: in ketosis/ Ketones are a byproduct of burning fats and proteins instead of carbohydrates.

* leveling out your hormonal response to carbohydrates. We make the hormone insulin in response to food, particularly sugar, entering the body. It’s been hypothesized that large changes in insulin levels (for example, a large increase in response to a carb-heavy meal) trigger the storage of sugars as fat.

However, if decreasing carbs increases your fat intake, serious problems can result. In some studies, about 30% of people on low-carbohydrate diets showed an increase in cholesterol levels, even if they lost weight on the diet. Studies have also shown that low-carb diets may increase in kidney problems, especially in people who already had some kidney disease.

In addition, some studies suggest that ketosis in the Atkin’s diet is not caused just by fat burn but by burning muscles instead. Muscle loss does result in weight loss, but is unlikely to give you the look you want, or to help you function. Lastly ketosis can be fatal in diabetic - if you’re diabetic, you should speak with your doctor before starting any diet.

Women have some special issues to think about when looking at a low-carb diet. Some studies show that people on these diets lose a lot of calcium, which makes them a bad idea for women at risk for osteopenia or osteoporosis. In addition, some low-carb diets do not include the right foods for a balanced intake of vitamins; while a few days of missed vitamins aren’t a problem, chronic deficiencies can lead to skin, eye, and bone damage. And for women who are pregnant or trying to become pregnant, ketones can be dangerous for a fetus as well as for you.

Which Diet Should I Use?

The keys to weight loss are moderation and tailoring. If you’re interested in losing weight, talk with your healthcare provider about tailoring a weight-loss plan that takes into account your current health and weight-loss goals. Lowering calories and balancing nutrients, rather than focusing on a single “culprit” gives you the best chance of long-term weight reduction.

Auchincloss, E, "Byron's Weight," Times Literary Supplement, 4896, p 15, 1997

Bravata DM, et al.” Efficacy and safety of low-carbohydrate diets: A systematic review,” Journal of the American Medical Association, Volume 289, issue 14. p 1837–1850. 2003.

Meckling, K, “Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women,” Journal of Clinical Endocrinology and Metabolism, Volume 89, issue 6, pages 2717-23

Westman, EC, et al “Effect of 6-month adherence to a very low carbohydrate diet program,” American Journal of Medicine , Volume113, p. 30-36, 2002

Olsen, M., et al,”A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia,” Annals of Internal Medicine, Voume 140 pages769-777, 2004

Copyright (C) Shoppe.MD and Ian Mason, 2004-2005

Learn more about health, diet and exercise at our weight loss forum.

PhenForum.com is a popular discussion forum for weight loss programs, diet tips, and support to help you burn more fat and lose weight permanently.

Article Source: http://EzineArticles.com/?expert=Ian_Mason

Low carb diet

Low Carb Diet

2006-06-21T09:16:00.000-05:00

Low Carb Diet

Low Carb Barbeque Sauce
By Hans Dekker

Is there such a thing as low carb bbq sauce recipes? The answer is yes! You can enjoy all that barbequing has to offer with several different low carb barbecue recipes.

The main item in BBQ sauce that causes the high carb levels is of course sugar, so you should look for recipes that do not have any sugar or substitute the sugar with a substitute like Splenda. You can make your sauces sweet if you like, but not all barbeque sauces have to sweet to be delectable.

Try this one on. You will need:

1 minced onion,

1 small can of tomato sauce,

2 cups of water,

¼ cup of apple cider vinegar (one with no sugar),

¼ cup of Worcestershire sauce or soy sauce, paprika,

chili powder,

cinnamon,

cloves,

salt and pepper all to taste.

Place all of the ingredients in a medium saucepan and bring to a boil. Then lower the heat and simmer for around 15 minutes. All done and you have a low carb barbeque sauce that everyone at your dinner party is sure to love.Of course you can adjust if you are serving seafood, beef, pork, chicken or plain hamburgers.

For any barbacue sauce you will need some type of tomato product such as tomato sauce, ketchup, or a combination of tomato puree and tomatoes. Then all the other ingredients are pretty much taste.

You can add onions, green pepper, red pepper, jalapeno peppers, orange juice, pineapple juice, Worcestershire sauce, soy sauce or anything else to enhance the flavor and aroma of your barbeque sauce. But, to keep it low in carbs stay away from sugar or any items that have sugar added. Some ketchup’s have sugar added, so be sure to read the label before you purchase the items to prepare your BBQ sauce.

Enjoy your low carb cookout!

You are free to publish the above article in your ezine or website, provided credit in the form of an (HTML clickable) hyperlink is given to the author.

Hans is author of http://www.steaks-guide.com/ and the barbeque and grill section of http://www.patio-furniture-ideas.com/

Article Source: http://EzineArticles.com/?expert=Hans_Dekker

Low carb diet

Low Carb Diet

2006-06-20T08:26:00.000-05:00

Low carb diet

Low-Carb Alcoholic Drinks Uncovered
By Nathan T. Lynch

How to find an enjoyable, low-carb alcoholic drink is something on the minds of many. The recent popularity of low-carb diets put a new focus on carbohydrates in foods. In an effort to capitalize on this situation, dozens of books have been published touting everything from easy, low carb-recipes to how to find a good low-carb friend and live the low-carb lifestyle.

One area that causes concern for low-carb dieters is pressure and influences arising from social situations. A big part of any social occasion – and many other occasions – for many people is alcoholic beverages.

Do alcoholic drinks have many carbs? What sort of drinks should I avoid? Should I abandon drinking altogether? Is there such a thing as a low-carb alcoholic drink?

Fortunately, little sacrifice must be made for the sake of counting carbohydrates. There are enough options and alternatives to allow you to enjoy good beer and other alcoholic beverages. Of course, as with anything else, you just need to make smart choices that fit into your particular low-carb diet and lifestyle. This article should serve as a general guide with basic information about low-carb alcoholic drinks.

Folks who want to enjoy a nice, cold brew and still maintain a healthy diet have a good friend: low-carb beer. Despite what you might guess from witnessing certain new product launches and advertising campaigns, low-carb beer is nothing new. In fact, all light beers are low-carb; just recently have brewers started so vigorously publicizing that fact.

Many people, even those on weight-loss and low-carb diets, enjoy beer regularly. Beer, like most other beverages, contains no fat. Light beer, in particular, is low in calories and carbohydrates. New low-carb beers, capitalizing on the terminology of the day, have been put to market in response to the new dieting trend, and often contain even less carbohydrates than light beer.

When it comes to dieting and weight loss, the “beer belly” is often mentioned, but no such thing actually exists. Consuming too many calories and not exercising enough will cause excess fat to develop in any part of the body, determined mainly by gender and genetics; for the most part, beer is irrelevant.

Most doctors agree the keys to weight loss are moderate food and beverage intake and regular exercise. Whether you’re on a low-carb, low-fat, low-calorie or some other type of diet, beer – especially low-carb beer – can be part of a healthy adult lifestyle.

Beyond beer, there are many more options for enjoyable low-carb alcoholic drinks. Wine is very low in carbohydrates; red wine runs at about two grams, and white wine has a little less than one gram. Straight alcohols are even better. Gin, vodka, brandy, whiskey, tequila, rum, bourbon – all of your favorites! – have no carbs.

Mixed drinks – drinks that contain alcohol and a “mixer” such as soda or juice – are where you’ll find some carbs, though. The exact number, of course, will vary depending on what you mix the alcohol with. You should always use diet soda, and try your best to find low-carb alternatives to fruit juices.

Many liqueurs have relatively high amounts of carbohydrates, and should be consumed sparingly if you’re watching your carb intake. Irish cream, amaretto, triple sec, cointreau and the like should be enjoyed at a minimum. The carb counts vary greatly. Bailey’s Irish cream, for example, has about six grams of carbs; amaretto, one of the highest, has about 17.

As with anything else related to dieting, moderation and common sense are your best friends. Amaretto isn’t the devil. It just has a lot of carbs, so make sure you aren’t suddenly and accidentally carb-loading after two amaretto sours. You can still enjoy plenty low-carb alcoholic drinks – whether it be a low-carb beer, a nice white wine or a whiskey-diet – without sacrificing your low-carb diet.

Easy answers to your carbohydrates in alcohol questions. Get incredible carb dietpoundsaway.com low recipe concotions quickly and Easily at Carbohydrate Net.

Article Source: http://EzineArticles.com/?expert=Nathan_T._Lynch

Low carb diet

Low Carb Diet

2006-06-19T08:56:00.000-05:00

Low carb diet

Cooking Quick Low Carb Lunches
By Michael Russell

Lunch is an important meal for low carbers. But who has the time to cook?

Instead of cooking lunch, one good solution is to cook more food the night before when you are cooking dinner. If you are having ribs or chicken for dinner, make a little extra so you can have it for lunch the next day. It doesn't take any extra time and with convenience of a microwave your lunch will be ready in no time. In fact, ribs and chicken can also be just as tasty cold.

Another good idea is to do most of the cooking on days when you have more time. You can take one day and prepare some foods that will provide good lunches for you all week.

Chicken

Buy a whole chicken, clean it and boil. You can use it to make chicken salad to stuff into a bell pepper or tomato. You can also slice the chicken to make deli style lunch meat. Wrap it up in a piece of romaine lettuce with some mayonnaise. Yummy.

If you want to get a little more fancy you can wrap some ham around some Swiss cheese, then wrap the chicken slices around the ham and heat it in a microwave. It's a great low carb cordon bleu. You'll feel like you're dining with royalty.

You can also buy packages of chicken legs and wings and fry them up with no breading. The skin gets crunchy and tasty. These make great grab and go snacks and lunches.

Ham

Boil a ham and slice it. This will be good for making ham and cheese roll-ups. You can also dice up some of the ham for omelette's in the morning or ham salad that you can heap on pork rinds.

Beef

By a large roast beef and cook it in the oven. Slice it up deli style. Wrap this meat around cheese for a quick and easy lunch.

For a real treat top these roast beef slices with some previously sautéed peppers, onions and mushrooms then top it with Swiss cheese. Heat that in a microwave until the cheese melts. Your tummy will be so happy when you dine on these tasty low carb Philly cheese steaks.

You can get a corned beef and boil it. You can have corned beef and cabbage one night for dinner and slice up the rest deli style for great lunches the rest of the week. Top the slices with Swiss cheese, sauerkraut and some low carb Thousand Island dressing and you have a great low carb Reuben sandwich. (Diet ketchup mixed into some mayonnaise with some low carb dill relish makes a good low carb Thousand Island dressing).

Fish and Seafood

Get cans or convenient pouches of tuna. Add a little mayonnaise to the tuna with some low carb dill relish and stuff that in a half of a bell pepper or a half of a tomato. Split the top of the tomato into quarters so it falls open and easily holds the tuna. Try it with salmon, too.

Add some mayonnaise and a little chopped celery to canned shrimp or crab (check the carb counts - for some reason the leading brands seem to think we want sugar in our seafood). Take the seed out of a half of an avocado and stuff the shrimp or crab salad into the remaining whole. Delicious!

Even Faster Alternatives

Use processed foods minimally. They have chemicals that you don't need. Don't let the deli counter fool you. Most of those are processed, too and many contain sugars that add to the carb count. It's best to boil or roast your own meats and fowl.

But if you are in a real big hurry, an occasional visit to the deli won't hurt. You can purchase deli meats and wrap them around cheese slices for a very satisfying lunch without having to cook.

Even less desirable are the cans of meats and packages of lunch meats and cold cuts. These are handy when you know you are not going to be where you can get to any other low carb food. You can keep a couple cans of Vienna sausages in your car or at your desk for those situations.

Summary

The ideas presented here can be done in a few hours total and provide great lunches and even quick dinners all week long. On the day when you do the main cooking, you will also want to chop any veggies you might need for the week and clean some lettuce so it's ready to go. Take your lunch to work in one of those lunch bags that keep things cold. It's even easier if you are at home. Just reach in the fridge and start munching - low carb style.

That reminds me, it's almost lunch time!

Michael Russell

Your Independent guide to Cooking

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Low carb diet

low carb diet

Low Carb Diet

2006-06-18T10:14:00.000-05:00

Low carb diet

Cooking Easy Low Carb Creations
By Michael Russell

It's kind of hard to beat cooking a big juicy steak on the grill and having a nice fresh salad to go along with it. But there are times when low carb dieters want something a little gooier. It's not hard to do with a little creativity.

This article is not designed to give you specific recipes, but to inspire you to become more creative in your low carb cooking. Having a good idea of foods that go well together can give you a whole new perspective when preparing your meals.

The first step is to think of obvious foods that go well together; meat and cheese, meat and onions, meat and cabbage, meat and peppers, etc. I use ground beef a lot because it's very versatile and goes well with a lot of things.

Gooey and Filling

When I want something gooey, I will take ground beef and brown it with chopped onions, salt and pepper. After it is browned I add shredded cheese and mix it well. It's very filling, very satisfying and very fast.

For Mexican Food Lovers

If you are a lover of Mexican food and miss it due to low carbing, brown the ground beef without putting the cheese in it. Then put the meat over some crisp chopped lettuce and top with shredded cheese and a little picante sauce. This makes a great low carb taco salad.

Another great tasting Mexican food dish is a low carb chilli relleno casserole. Brown some ground beef with onions, salt and pepper. Whisk 3 or 4 eggs well and add 12 to 16 ounces of half and half or heavy cream. Layer a square baking pan with whole green chilies (a couple 10 ounce cans with seeds cleaned out). Put the beef over the layered chillies then add the egg mixture until it's just about at the top of the meat. Sprinkle a generous amount of shredded longhorn cheese over the top and cook in a slow oven 30 to 40 minutes. Watch to make sure the cheese doesn't get too brown. Let it sit for awhile after cooking to thicken (if you can resist it long enough).

For Pasta Lovers

Do you miss having pasta on your low carb diet? Cook a nice casserole using thin slices of zucchini. Brown some ground beef and make 2 or 3 layers of beef alternated with the zucchini. Add some mozzarella cheese to each layer and some crushed tomatoes. Top this off with more cheese and cook on low heat for 60-90 minutes. This is absolutely delicious. You can even add pepperoni to each layer to help kill the craving for pizza.

Another variation of this crosses over the lines of Italian and Mexican foods. For this recipe I recommend Mexican tomato sauce. It's lower in carbs and adds a little heat and zest to the dish. Any low carb tomato sauce, or even crushed tomatoes will work.

Parboil some cabbage leaves then cut into bite sized pieces. Brown some ground beef with onion, salt and pepper. Then, mix the cabbage in with the beef and add the tomato sauce. Cook in a slow oven 30 to 45 minutes.

These pasta lover dishes are good to eat and good for cleaning out your system.

Summary

The idea is to come up with ideas to put more variety into your low carb cooking. I don't use recipes, I shoot from the hip. If I want to make a meat loaf, I throw some ground beef into a bowl, throw in an egg or two, maybe some crushed pork rinds and some chopped veggies, a little Worcestershire sauce, dry mustard, salt and pepper and go. I go through the refrigerator and the cupboard to see what I have. If it's low carb and I think it will work in my recipe, I put it in.

If I'm craving a certain food, I try to think of a way to make it low carbohydrate so I can have it. Use your creativity and you'll not only be looking forward to eating, you'll be looking forward to cooking.

Michael Russell

Your Independent guide to Cooking

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Low carb diet

low carb diet

Low Carb Diet

2006-06-16T20:36:00.000-05:00

Low carb diet

The Atkins Diet Rules Explained
By Kevin Urban

Following the Atkins Diet rules helped me to lose 120 pounds in about eighteen months. While I am thrilled with the results, I found that when I first started the hardest part was sticking with rules until I got a real feel for what I could and couldn’t do as I went through the four phases.

It sounds funny, but the part of the diet that I actually found easiest was also the strictest – the Atkins Diet Induction rules. I was on this phase for about two weeks, and it really kicked off my weight loss. The reason I found it so easy was because it was so strict. There was very little room for “fudging” the diet because the guidelines were so specific.

Induction Rules

The Induction rules are very straightforward: Lots of protein and a healthy amount of fats. No refined sugar or wheat products. Lots of water and liquids that don’t contain sugar or sweeteners (except some Splenda).

Eat till Satisfied, but NOT Stuffed

I ate three meals a day without fail – it was important to do this so that my body adjusted to burning off the fat and not going into a “fasting” mode when I went too long without eating. I also stuck with one of the cardinal rules of the Atkins program – I ate until I felt full and satisfied, but not stuffed. I found that over time that I had this feeling of satisfaction sooner rather than later, so I learned to really listen to my body.

Stick to the Allowed Foods on the List

I never ate margarine or hydrogenated oils or trans fats. Even a little bit of these can stall an entire day’s worth of eating properly according to the rules. Dairy products such as milk and yogurt were out, as was fruit and fruit juice. Grains were a big no-no, and I paid attention to these rules.

Eat the Proper Amounts

I also paid attention to amounts – for instance, only three or four ounces of cheese and no more. It can be tempting to eat a lot of the things you are allowed, but you need to keep the quantities in balance. If you’re still hungry and have already eaten your allowance of cheese, for instance, eat some meat or add more salad vegetables to your diet. This is easy to do because Dr. Atkins’ Induction diet rules call for up to three whole cups of salad greens every day!

Surprisingly, since I knew exactly what was permitted, it was easy for me to stick to the Atkins diet menu. I just kept a list of acceptable foods handy (a copy of the rules on my refrigerator and another in my wallet for eating out) at all times. I knew this was the strict portion of the diet rules and so I stayed within the boundaries all the time, including drinking eight glasses of water every day.

Phases II, III and IV

The other phases (Weight Loss, Pre-Maintenance and Maintenance) were a bit trickier. The Atkins Diet Rules are always pretty clear, but as you move from phase to phase you have to listen more to your body and adjust amounts and types of food accordingly. One of the things that took me a bit of time was learning just how many carbohydrates I could eat in a day without stalling my weight loss.

The Diet is Not Hard to Follow

Following Dr. Atkins’ rules helped me to gauge what “low carb” meant for my particular metabolism, but it took some fiddling around with my diet for a few days. The nice part of it was that, with new foods allowed and more leeway, I had a lot of fun learning and adjusting. It really taught me how much of a pleasure the Atkins diet can be because I could eat so many things.

The most important part of the Atkins diet rules is understanding carbohydrates and how much of them you can or can’t eat. Fortunately, the book, “Dr. Atkins’ New Diet Revolution,” clearly outlined everything for me. It contained specific lists of foods that I could eat and even broke it down into a “ladder” so that I knew which carbs were best and which were only borderline.

For instance, according to the Atkins diet, seeds and nuts are lower carb than whole grains or starchy vegetables. The Atkins diet works for me because everything is broken down so clearly and you know exactly how to keep track of your carbs.

If you’re trying to lose weight, I encourage you to take a good look at Atkins. The Atkins diet rules make it easy because you start with a strict set of rules that will get your weight loss started – a real motivator! After you’ve started, the rules become less strict so that you can stick with it for a long time without feeling deprived. And finally, Dr. Atkins has written so much about the program that you can find an answer to every food question you could possibly have, making it easy to follow the rules!

About the Author:

Kevin Urban is the editor at Atkins-Diet-Advisor.com, a comprehensive guide on the atkins diet food plan. Find out what's on the allowed atkins diet food list and get a free copy of the atkins diet plan.

Article Source: http://EzineArticles.com/?expert=Kevin_Urban

low carb diet

low carb diet

Low Carb Diet

2006-06-13T07:16:00.000-05:00

Low carb diet

Atkins Diet Foods – A Guide To Low Carb Food Products
By Kevin Urban

Atkins diet foods are many and varied, so much so that many people are surprised at just how many different kinds of foods are allowed on the Atkins diet food plan. You still have the responsibility to select appropriately and double check the actual carb content of different foods, but you will quickly learn just how varied and interesting a low carb lifestyle can be.

The Basics of the Atkins Diet Plan

The basic philosophy behind the Atkins diet plan is that if you switch to a low carb diet your body’s metabolism will adjust and start to burn stores of fat. The process starts during the induction phase when you change your eating habits substantially so that you only consume 20 grams of net carbohydrates per day. Net carbs are determined by taking the total grams of carbs in a food and subtracting the amount of fiber grams.

Once you are past the 14 day induction phase you then start to increase your daily net carb intake a little bit each week – starting at 25 grams per day, then the next week going to 30 grams per day, and so forth. As you raise your intake gradually, you pay attention to how much weight you continue to lose, until you find a level at which weight loss slows significantly or stops altogether. When you get close to your goal weight, you move into pre-maintenance and maintenance phases so that low carb choices become part of your everyday lifestyle.

Defining Low Carb Foods

Low carb foods are those that have low enough levels of carbohydrates that they are considered Atkins diet foods. In general, meats, poultry, fish, leafy green vegetables, eggs and butter form the core assortment of your low carb food choices. Some cheeses and other dairy products are relatively low carb but typically are not allowed in huge quantities while on the Atkins low carb diet plan.

Remember, though, a food which is high in carbs but also high in fiber can be eaten as part of a low carb lifestyle because the goal is to keep net carbs low, not just carbs as a whole. Make sure you read the labels of the foods you buy to determine the net carbs, and consider carrying a pocket sized carb counter with you to double check the net carb counts in fresh foods.

As the Atkins diet plan exploded in popularity over the last few years, many food producers have tried to get in on the phenomenon by promoting their products as low carb. The problem is, though, that many of these foods are not really low carb. With the exceptions of certified Atkins diet foods, you should never just believe the large print on the front that says low carb. Always, always read the nutrition label and confirm for yourself whether or not the food is really low carb.

Finding Low Carb Foods

Finding low carb foods is as easy as going to the grocery store, dropping into the convenience store located at your neighborhood gas station, or going to your favorite restaurant. Of course, some places will have a better selection of Atkins diet foods than others will, and some will also have more high carb temptations, but there is no reason for you to visit a specialty store in order to get the low carb foods you need.

Atkins Diet Foods from the Grocery Store

In the grocery store you have a huge selection of foods, ranging from fresh to processed, all of which you can check for net carb count. Processed foods will have nutrition information printed on the outside box or label, making it easy to determine net carbs. Fresh foods are a bit more difficult because that information is not printed on the food item and usually not on the shelf label. You can certainly remember a few core fresh foods that are allowable, but a really good tool is to carry a carb counter in your purse or pocket so that you can check it if you have any questions.

Convenience Store

In a convenience store, you have to search a bit more for the low carb Atkins diet plan foods. The big display of chips, candy, cookies and more is not a place you are likely find low carb choices, but if you go a little further in you can usually find official Atkins snack bars, liquid shakes or even some fresh foods that are low carb.

Restaurants

Restaurants can be a bit tricky because you do not always know what is in that great tasting gravy or sauce, but most eating establishments now offer designated low carb choices. If in doubt, order your meal without sauces and other add-ons that may have hidden carbs. When you find a restaurant that serves a good selection of low carb foods that you enjoy, be sure to give the manager or owner positive feedback and make that establishment a primary choice whenever you want to dine out.

Atkins Diet Plan Meals

Atkins diet foods are much more than individual foods. They can be combined in many ways to create tasty and interesting meals, but even the most dedicated low carb follower can get tired of the same old thing. The best way to keep your low carb meals interesting is to seek out a variety of Atkins diet plan meals.

There are many cookbooks and recipe books available that are filled with low carb meal choices using approved Atkins diet foods. All you have to do is mix and match each day or each week to keep a variety of meals on the table. Another reason to have a good cookbook or recipe book on hand is for those times when you are tired, running late or otherwise need to come up with something low carb to eat when maybe you do not feel like putting a lot of effort into it. These are the times when you will be most tempted to grab something that is not low carb, so having a collection of Atkins diet food recipes close by can help get rid of that temptation.

About the Author:

Kevin Urban is the editor at Atkins-Diet-Advisor.com, an easy-to-use resource on the Atkins Diet Plan. He has written numerous articles ranging from
Atkins diet foods to Atkins diet criticism.

Copyright 2006 Atkins-Diet-Advisor.com

Article Source: http://EzineArticles.com/?expert=Kevin_Urban

low carb diet

low carb diet

Low Carb Diet

2006-06-12T19:45:00.000-05:00

Low carb diet

Low Carb Cooking Quickies
By Michael Russell

This cooking article is not to give you medical advice about your diet. Only your doctor can tell you what's right for you. The article is designed to give low carb cooks some tips on making quick low carbohydrate meals.

Cooking low carb meals can be easier and faster than going to a fast food restaurant. Not to mention, healthier and tastier. The trick to this is keeping the kitchen stocked up with some items that are 'ready to go'.

One problem that some low carbers have is they get hungry and need something to eat fast. This is more normal during the early stages of the diet because after being on it for awhile you tend to lose your hunger. Too often low carbers choose the wrong food and blow their diet. This leads to negative feelings and doubts as to self worth.

If you are going to low carb, you need to learn how to be a low carb cook. Most fast food places do not accommodate a low carb diet, so let's explore some of the ways to make this diet more convenient for you.

Fast and Convenient Snacks

There are some staples you will need to keep on hand. For quick snacks you will want to keep these items accessible:

Hard Boiled Eggs - These are great for fast snacks; a small breakfast for those that don't like a big breakfast, chop them up in vegetable salads, chicken salads, tuna salads or egg salads. Make up a dozen or so at a time, peel them and store them in the refrigerator in cold water. Reach in and grab one when you get a little hungry.

Cheese - Cheese is very important in a low carb diet. It's not a must have, but it's a tasty way to get some dairy product into your diet. Cheese makes a great addition to salads, a great topping for burgers or even a great stand alone snack. To be low carb fast cooking prepared, always keep a variety of cheese handy. These would include shredded, sliced, string and hunks of cheeses varying from cheddar to mozzarella.

Snacks - The first thing that comes to mind is pork rinds. These no-carb snacks go a long way in fulfilling a lot of low carb needs. They make a great snack by themselves or with a little hot sauce on them. But you can also dip them in sour cream, plain unsweetened yogurt, put cream cheese on them, crumble them up in a salad, or crush them for breading for fried chicken.

Other good snacks would include fresh veggies; cauliflower, broccoli, celery, zucchini, green, red and yellow bell peppers, mushrooms and radishes. These go well with a nice low carb dip (or even mayonnaise).

Entrees

Keep plenty of quick meats on hand. Ground beef can be used in so many ways that, with a little creativity, you'll never tire of it. Just change it up with spices, cheese and peppers to fit your mood.

A really great fast meal trick is to take fish and steam it in a pan with a little water and onion and top it with frozen mixed vegetables. Since you are low carbing you can even take the liberty of adding some real butter. Yummy!

In fact, frozen veggies will work with stir fry, too. Buy meat or pork prepared for stir fry, along with frozen stir fry vegetables and put them in a hot skillet with a little oil and garlic (keep stirring - hence the name). In ten minutes, you'll be eating a luxurious meal.

Of course, maybe the ultimate quick meal is a juicy steak or some plump pork chops on the grill with a nice salad.

Low carb cooking is quick, easy and very tasty. It really couldn't be any quicker and still be healthy.

Michael Russell

Your Independent guide to Cooking

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Low carb diet

low carb diet

Low Carb Diet

2006-06-11T15:11:00.000-05:00

Low Carb Diet

Quick Low Carb Cooking
By Michael Russell

Low Carbohydrate Diets have helped a lot of people to lose weight. The purpose of this article is not to inspire you to low carb. Only your doctor can tell you if it's right for you. What you will learn are some fantastic ideas to cook and prepare great low carb meals fast.

One of the neat things about a low carbohydrate diet is that it is so simple. Meal preparation can be done quickly because it is not complex. The more complex the recipe, usually the more carbohydrates it has because it would involve sauces, etc.

Grilled Meats

The basics of a low carb diet are proteins and vegetables. So in it's most simple form, that can mean a nice grilled steak with a salad. That can be done in 10 to 20 minutes (and by the way, it's delicious).

So the first thing you need to do is keep a selection of meats on hand, beef steaks, pork chops, chicken, fish; anything that can be grilled and some salad fixings.

Quick Salads

Salads can be the most enjoyable part of the meal. There is no end to the variety of salads. To do quick low carb cooking, you should have a few items on hand to help you prepare your salads.

First, stock up with different kinds of lettuce. Many people just buy iceberg lettuce and build from there. Actually, iceberg lettuce doesn't have the nutritional value that other lettuces do, nor the flavor. Experiment with different types of lettuce as a base for your salad. Mix several different kinds, as well as tossing in some spinach, turnip greens or any low carb greens.

You can tear the lettuce up as you need it, or you can tear it up all at once and store it. I suggest tearing because it's not a good idea to use a steel knife on lettuce. It will make it turn brown. They do make plastic knives for this purpose.

You don't want just lettuce in your salad. While this provides fiber, just eating plain lettuce will get tiring after awhile. So you will want to stock up on some great fresh vegetables that go well in your salad.

The best thing to do, is to gather these vegetables, clean them and have them ready to go when you need them. You will want to trim them, even chop or dice them so they are ready to hit the salad and store them in a plastic bag or container in the refrigerator. Then, you can just pull them out when you are building your salad and toss a handful into the salad.

Some good ideas for low carb salad vegetables would include celery, green onions, radishes, green bell pepper, broccoli, cauliflower, small amounts of carrot or tomato and bean sprouts (gives a nice crunchy feel).

One way to do this is to prepare all the vegetables you may want for your salad and store them in one container. That way you can reach in and grab a handful whenever you need them. This works well, but you make sure you leave plenty of room in the container to shake the vegetables up and make sure they are mixed well.

Another option is to store each veggie in a separate plastic bag (you could still keep them all in one plastic bowl) and then you can have different vegetables on your salad every night.

One more quick idea about adding vegetables to your salad: Use frozen veggies.

Frozen vegetables retain a lot of the nutritional value. You could take a mixture of low carb frozen veggies and put them in a bowl of hot tap water. Once they thaw and lose their chill, put them on top of your lettuce, add a good low carb dressing and you have a nice salad to go with your chops or steak.

Mmmm. I think I've talked myself into cooking a quick low carb meal.

Michael Russell

Your Independent guide to Cooking

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Low carb diet

low carb diet

Low Carb Diet

2006-06-08T06:20:00.000-05:00

Low Carb Diet

2006-06-04T12:17:00.000-05:00

Low carb diet

The South Beach Diet and Its Phases
By Tony Newton

Generally, the South Beach Diet is such an acclaimed form of diet that is mainly divided into three different phases. It is considered that the first phase of the South Beach Diet lasts for two weeks. And it is interesting to know that every phase of the South Beach Diet includes particular meal plans and recipes. For those who have tried the Atkins Diet, you may react that the South Beach Diet with such introduction to its phases really sounds quite similar to that of Atkins, but then try to note that the South Beach Diet is a low-carb diet.

The Phase one of the South Beach Diet is the strictest part of this “big thing”. Here, the dieter will be totally eliminating fruits, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods for two weeks from your diet. Such exclusion of the items is the primary reason why some people may assume that the South Beach Diet is a low-carb plan. With such given fact, the dieter therefore will be eliminating many foods that he or she may be accustomed to eating such as a roll with dinner or a banana in the morning, and say babushka to junk foods. But then, after the set two weeks are done, the dieters are now free to add back what is excluded from their diets.

The second phase of the South Beach Diet involves the discipline of beginning to add the foods that were off-limits before. So the dieters can now begin to add bread, pasta, potatoes, rice, or cereal to their meals. The choice is just up to them. In fact, at this phase of the South Beach Diet, the dieter can add fruit too, if he or she wishes. It is interesting to know that this diet provides the dieters the freedom to choose which of those foods they will add back into their diet. Thus, the key in this phase of the South Beach Diet is to re-introduce those foods in moderation and to not take them as always as before.

Finally, as the third phase of the South Beach Diet enters, the final and the least restrictive phase of the South Beach Diet emerged. It is noted by Dr. Agatston himself that as long as a dieter follows the fundamental rules of the South Beach Diet, he or she will continue to manage his/her own weight until it becomes a way of life.

The South Beach Diet is touted as another “big leap” to the slimming arena when it is first formulated by Dr. Arthur Agatston who found out that some of his patients were having little progress by using the traditional low carb-high fat diet plans. Find out more here - http://www.freesouthbeachdietnews.info

Article Source: http://EzineArticles.com/?expert=Tony_Newton

Low carb diet

low carb diet

Low Carb Diet

2006-05-28T10:41:00.000-05:00

Low Carb Diet

2006-05-26T08:11:00.000-05:00

Low carb diet

What's the Peter Jackson Weight Loss Secret? Introducing the Skull Island Diet
By Alan Cooper

What is the Peter Jackson weight loss secret? The image most of us have of the Lord of the Rings movie maker is a portly, bespectacled figure reminiscent of one of his Hobbit characters.

In a fact, film industry insiders and Jackson fans started noticing a new-look Peter Jackson nearly a year ago. But it's only now with all the publicity surrounding his soon-to-be released feature King Kong that the public at large have woken up to the slim, spectacle free version of the man and begun wondering about the Peter Jackson diet.

And it's not difficult to see why there's so much interest. The Peter Jackson weight loss has been impressive - he's shed some 70 pounds (32 kilograms).

So what's his diet secret?
Was it the South Beach Diet? The Cave Man Diet? The Atkins Diet?

Obesitycures.com did some research and discovered that Jackson did not follow any of the popular fad diets. The real secret to the Peter Jackson weight loss phenomenon has been dubbed the "Skull Island Diet," after the fictional island home of King Kong.

Jackson, bemused by all the attention his new image is receiving, insists a lifestyle change, rather than a diet is responsible for his weight loss.

"I just got tired of being overweight and unfit, so I changed my diet from hamburgers to yoghurt and muesli and it seems to work," Jackson told Britain's Daily Telegraph newspaper.
Jackson reportedly followed no specific exercise program either, but has spoken several times of his punishing 21-hour-a-day work schedule on the King Kong set, which no doubt accounted for part of the weight loss.

Jackson said he was cutting during the day and shooting during the night for months on end, surviving on three hours' sleep. "I thought I was some kind of Superman, but it knackered me.''

And what of Jackson new-found spectacle-free status? No, unfortunately losing weight does not improve your eyesight. Jackson underwent laser eye surgery, explaining that he had grown "tired of being outside with rain and dust on the glasses".

Alan Cooper is a journalist with 20 year's experience and the publisher of ObesityCures.com, a site with the ambitious aim of being a "one-stop-shop" for impartial information on obesity and weight loss solutions - including fad diets, prescription weightloss pills and natural weightloss aids.

Click on the Peter Jackson link on the home page to view for yourself the dramatic before and after pictures of Jackson's weight loss.

Article Source: http://EzineArticles.com/?expert=Alan_Cooper

Low carb diet

low carb diet

Low Carb Diet

2006-05-24T07:49:00.000-05:00

Low carb diet

Diet Program Review: Atkins
By Zach Bashore

The Atkins diet is a popular diet that emphasizes a high fat, high protein, and low carbohydrate approach. The diet promises that you will not be hungry, you will lose weight, and have better health and wellness benefits that are in no other diet. The Atkins diet is based on the opinion that overweight people consume too many carbohydrates and by reducing these carbs and eating more protein and fats, our bodies will burn fat more effectively.

The Atkins dieting plan allows you to eat foods that most dieters have only dreamed about eating. This diet allows you to eat eggs, meat, cheese, bacon, cheddar cheese omelets, and even steaks. However, you cannot eat carb rich foods on Atkins because of the effect it will have on fat`s digestion, making you fat. On Atkins, traditional carb sources such as white flour, white rice, sugar, and even milk must be avoided if the diet is to be done correctly. Atkins sets a "twenty grams of carbs daily" rule which can only come from fibrous rich food sources such as vegetables.

As for short term weight loss results, the low-carb option is the way to go. Atkins is the perfect diet for people who favor the low carb method over any other diet. However, if one is looking for long term results and want to keep themselves sane by eating carbs, then Atkins should be avoided. Studies have shown that increased protein consumption without an adequate amount of carbs can cause severe kidney problems. Another problem with the Atkins diet is that an increased fat intake can lead to high cholesterol levels, leaving you with an increased risk of a heart attack

There are so many different good/bad reviews for the Atkins diet that it is impossible to tell you if Atkins is right for you. My suggestion would be to give the diet a try and track how your body responds to a low-carb diet. Track how you feel, what you eat, how well you sleep, how your social life is improving or declining because of the diet. If you don`t like it, then simply switch to a diet more suited for you. Until next time, later!

*http://www.cuy.net/atkins/

*http://www.lowcarb.ca/

*http://en.wikipedia.org/wiki/Atkins_diet

*http://www.atkinsexposed.org/

*http://www.webmd.com/content/pages/7/3220_136.htm

MY SITE: http://www.mightybody.com

Article Source: http://EzineArticles.com/?expert=Zach_Bashore

Low carb diet

low carb diet

Low Carb Diet

2006-05-21T09:12:00.000-05:00

Low carb diet

South Beach Diet Results
By Lorna Mclaren

The South Beach diet, though a glamorous name, only entails a simple and straightforward explanation for a much better understanding. The South Beach diet is considered to be the newest trend in the world of dieting. It was invented by the Florida based cardiologist Dr. Arthur Agatston and was named after the popular southern Florida beach hotspot.

Today, the South Beach diet has made its way to the zenith of popularity as many people have been drawn to it, applying the South Beach diet to their lives. With this event many people especially those who are just planning to engage in such form of diet, often look for many South Beach diet results as the basis for their growing interest.

So today, there are so many South Beach diet results presented in hundreds of thousands South Beach diet web sites on the internet, and all of those South Beach diet results are particularly showing every aspect of the diet. However, with these massive production of the South Beach diet results, there are still some instances that the people will ask if the South Beach diet really get results. Well, it is interesting to know that the South Beach diet has does have one of the lowest diet drop out rates that have been reported to be around 5 percent during tests. In fact, the diet is the most searched among the series of diet fads on the web.

Speaking of the South Beach diet results, it is important to learn that the South Beach diet results are best found on the reported actual experiences of many dieters with this diet program. Fortunately, the South Beach diet results through those experiences are now offered from different user groups and some of the South Beach diet results are presented as success stories.

As one of the best source for the South Beach diet results, the success stories are also a great source for motivation. However, it is commonly noted that this source for the South Beach diet results also give great pointers as to what has worked for the other people.

It is then interesting to know the role that South Beach diet results play in the lives of many dieters. So much so that when thinking about beginning on a diet program, many people often read the success stories section. This action is commonly noted for the reason that the success stories are one of the best sources for South Beach diet results. These stories can provide many insights to the mentality of the diet follower, plus it has ideas on how to cope with some of the harder portions of following the diet plan.

With the advent of the internet, many of the South Beach diet results are then evident in various sites on the web. There are so many success stories presented in those sites that are concerned mainly of the South Beach diet. And aside from that, there also came the online magazines, blogs, South Beach diet reviews, and discussion forums, all acting as best sources for the South Beach diet results. All of these sources generate the bulk of the available South Beach diet results information that is mostly found on the web. So if you are one of those who are looking for related sources to find some South Beach diet results as basis of your decision, then these sources are all accessible on the internet.

Find out more about the South Beach diet and many more popular dieting programs a http://www.a1-comparediets.com You can achieve great results and have a fitter, slimmer and healthier future.

Article Source: http://EzineArticles.com/?expert=Lorna_Mclaren

Low carb diet

low carb diet

Low Carb Diet

2006-05-18T08:02:00.000-05:00

Low carb diet

Zone Diet - A New Weight Loss System
By David Chandler

The Zone Diet works on the principle that 100,000 years ago, we were meat eaters, and our metabolism is designed to handle the demands of a meat-based diet.

Madonna, Demi Moore, and Jennifer Aniston swear by the results of the Zone Diet, which was created by Barry Sears, PhD. The Zone Diet contains 40% carbohydrate, 30% protein, and 30% fat and is known as the 40-30-30 plan.

As the food industry evolved, more carbohydrates have been introduced into our daily diet, thus causing an imbalance in our metabolism to burn fat. The reason for our extra weight can also be attributed to the many grains and starches in our diet (pasta, rice, breads, and potatoes). The Zone Diet's approach calls for a return to the diets of our ancestors where meat, fruits, and vegetables are the main dietary foods.

The Zone Diet suggests that you need the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet, you are actually optimizing the body's metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.

Although you are not prohibited from any particular food group, it is best to avoid food with high fat and carbohydrates such as grains, starches, and pastas. The ideal sources of carbs are fruits and vegetables and for monounsaturated fats olive oil, almonds, and avocados are recommended. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.

Sears says that you can test to see whether you are 'hormonally' correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.

Celebrities and some health experts say that the Zone's recommendations do not stray far from the USDA's (United States Dietary Association) dietary guidelines and therefore are advocates of the Zone Diet. Others argue that the Zone Diet has flawed ratios but Sears argues that the Zone diet is a low-glycemic-load diet that has adequate protein.

A critic of the Zone diet such as the AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss. They contend that the Zone Diet has not been proven effective in the long term for weight loss. The AHA issued an official recommendation warning against diets like the Zone Diet. They believe that the Zone Diet is hazardous as it restricts the intake of essential vitamins and minerals present in certain foods. The AHA also contends that the protein ratio in the Zone diet is too high even if the minimal fat ratio is good. Robert H. Ecker M.D of the A.H.A. finds the Zone Diet's theory on insulin flawed and argues that there is no scientific proof that the hormone insulin plays a big role in weight regulation.

For more information about the Zone diet and weight loss, visit Zone Diet and Weight Loss.

Article Source: http://EzineArticles.com/?expert=David_Chandler

Low carb diet

low carb diet

Low Carb Diet

2006-05-17T08:42:00.000-05:00

Low carb diet

South Beach Diet Tips
By Lorna Mclaren

The South Beach Diet is now considered as one of the biggest things in the diet arena. As such, there is no doubt that many people were drawn to it, appreciating the benefits that they can get from the South Beach Diet and eventually applying the South Beach Diet to their lives. However, among the many people who applied the South Beach Diet for their own health some lose sight of the important and helpful South Beach Diet tips that will greatly give them better diet results.

So if you are one of the followers of the South Beach Diet and you are expecting to see great results, it is then very important for you to know the necessary and best recommended South Beach Diet tips for you to attain your set goals in dieting. So, below are some of those South Beach Diet tips.

One of the best recommended South Beach Diet tips that will definitely give a strong possibility for attaining your desired goal in dieting is first to know and jot down your goal weight before you begin the South Beach Diet. Place it in a certain position where you can see it everyday as a constant reminder of where you are headed. Seeing this note of your South Beach Diet goal will definitely aid to make you think during the moments of temptation. This may be considered as your “guardian angel” for best dieting.

Another of the best South Beach Diet tips is to be aware that if you have any of the unhealthy foods that you think you may end up eating, it is better for you to give it away prior to starting the South Beach Diet. Another of the South Beach Diet tips, is that you should drink plenty of water during the South Beach Diet. Why? Because by drinking plenty of water, you will feel fuller. Water is also important for flushing away and toxins that may be released whilst following the South Beach Diet.

Then, following on from these South Beach Diet tips, it is also a good idea for you to create charts of your weight loss. As one of the best recommended South Beach Diet tips, this will motivate you to carry on with the diet. One of the most important South Beach Diet tips is for you learn to eat more slowly. By eating slowly you allow your brain the time it needs to realise that you are full.

Even though the exercise is not a requirement for the South Beach Diet, you should try to incorporate some sort of exercise a couple of times a week during the diet. Just like the other South Beach Diet tips mentioned this will help to speed up your weight loss and will eventually promote overall fitness.

Lastly an important consideration to complete the set of South Beach Diet tips is for you to be aware that if you happen to slip up during your diet, dont use it as an excuse to give up the South Beach dieting. Chalk it up to experience and get back on track straight away with your South Beach Diet program.

With those South Beach Diet tips, are you ready to the diet?

Find out more about the South Beach diet and many other popular diet programs at http://www.a1-comparediets.com Get great tips on diet and fitness and take that first step to a healthier you.

Article Source: http://EzineArticles.com/?expert=Lorna_Mclaren

low carb diet

Low Carb Diet

2006-05-16T09:58:00.000-05:00

Low carb diet

The Low-Down On Atkins, South Beach, and the Zone Diets
By Craig Rowe

With all the low carb diets out there it can be difficult to ascertain which one is right for you, and even what the differences between all of them are! Low carb diets are all the rage, and they have proven to be very effective. But, which one do you choose? Which one is right for you? Are they all the same? These are all fair questions, and we’ll attempt to clarify the differences in all three of these popular diets so that you can choose the one that is right for you!

The Atkins Diet

The book is an affordable $14.95 for the paperback version, making this program affordable, for starters. The Atkins diet was also the first and the most successful low carb diet, which is attractive for those that want a diet with a history. Basically, the Atkins diet is all about high protein, high fat, low carb, and low sugar. If you are worried about being able to prepare the foods and snacks, Atkins offers a whole line of controlled carb snacks and has Atkins brand foods like Endulge, as well as shakes and pasta side dishes. Atkins is so popular that it has major national restaurants such as Subway and even TGI Friday’s offering Atkins approved items on their menus.

The high fat content of the diet has earned the Atkins diet a lot of criticism because the large amount of red meat, dairy products, and butter leaves many with higher LDL cholesterol rates, leading to clogged arteries. This may or may not be true for you, but what is true is the first phase of the diet allows no more than 20 grams of carbohydrates per day! No fruit, bread, grains, starchy veggies, or caffeine! Eventually you’ll be able to eat some of these things again, but giving it all up can be rough! This is definitely not a good diet pick for vegetarians but is great for those that love red meat, fish, eggs, and salad.

The South Beach Diet

The South Beach Diet book will run about $25 and is considered to be much like the Atkins diet, but has been successful because it is easier to understand, better organized and simply a better read. The South Beach Diet is also more flexible than the Atkins diet, which many find appealing. It’s true that The South Beach Diet also has a two week induction period where you will eliminate most carbs, but it is low in saturated fats and high in fiber.

The problem with South Beach is that it isn’t really the healthiest program, though you will lose weight. The problem is that it encourages the consumption of processed foods, which isn’t good for long term health. While the induction period doesn’t allow alcohol, fatty meats, pasta, sugar, sugary vegetables, fruits and fruit juices, cookies, potatoes, milk and ice cream, healthy carbs will be allowed back into the diet in subsequent phases. South Beach is very specific about what should and should not be eaten, which is different than the Atkins Diet. If you love pasta, this isn’t the diet for you, but if you are a lover of eggs, lean meats, fish, nuts, and ricotta cheese you’ll love this diet!

The Zone Diet

The Zone has been around since 1995, and is a diet that is composed of 40% carbs, 30% fat, and 30% protein. The diet was originally created to increase the performance of athletes and will require a lot of math to figure how much of each thing you will need to eat!

The Zone doesn’t allow high glycemic index carbs such as white bread and sugary goods as well as egg yolks, deli meats, and fatty red meats. It’s been said that Jennifer Aniston and Renee Zellweger are firm believers of the Zone.

This simply is not a good diet for you if you want a simple diet with simple instructions, but works for those that want a very obsessive compulsive diet that will allow you to control every portion exactly as prescribed. Simply put, the Zone Diet is very complicated!

To learn more about different fad diets and low carb diets, visit http://www.newdiets.net.

Article Source: http://EzineArticles.com/?expert=Craig_Rowe

Low carb diet

low carb diet

Low Carb Diet

2006-05-15T07:29:00.000-05:00

Low carb diet

South Beach Diet Plan
By Oliver Turner

South Beach Diet Plan was first prepared by Dr. Arthur Agatston, a great cardiologist, to resolve the ongoing problems of his cardiac patients and to help them lose their weights. South Beach Diet Plan has three phases, the first two phases are for a specific time and the third phase is to be continued for lifetime. With South Beach Diet Plan, you can forget about your calorie counting and can enjoy good and tasty food. You will be eating three meals and at the same time can munch at the yummy, nutritious South Beach Cookies and snacks. Dieting with South Beach Diet Products will give you surprising results in short span of time. Your thighs, hips and stomach will be slimmer. South Beach Diet Plan you will also give you the opportunity to eat mouth-watering dishes from South Beach Recipes like Shrimps Louis, Chicken Papillote and Chocolate Sponge Cake.

PhaseI

In the first phase of South Beach Diet Plan, you will dine with turkey, shellfish, beef and chicken. Vegetables, cheese, garden salads and nuts are also included in this diet, and your salad will be dressed with tastier with olive oil. Only carbohydrate rich products like rice, pasta, potatoes are restricted in first phase. First phase lasts for two weeks.

PhaseII

The second phase includes all carbohydrates rich products like rice, baked goods, fruit potatoes, cookies, cake, ice cream, candy that were restricted in first phase. During this second phase you can even add South Beach Diet Cookies, which are specially prepared for dieters. In this phase all fat rich products are restricted which were included in first phase.

PhaseIII

Third phase starts when you have already reached to your dream weight. This phase is most easy and restriction free, it lasts for whole life. It helps you to maintain your new body weight. With South Beach Diet Products you will not only lose weight as well as you will improve your cardiovascular system to coup mainly with atherosclerosis.

We have made a research to find the most effective diets. Find the results only on the South beach diet products and info best source. All about diets on LeanderNet - http://www.leandernet.com

Article Source: http://EzineArticles.com/?expert=Oliver_Turner

Low carb diet

low carb diet

Low Carb Diet

2006-05-13T17:26:00.000-05:00

Low carb diet

The Japanese Diet - a Diet To Lose Weight, Remain Slim & Be Healthy!
By Sacha Tarkovsky

For no people on earth is it more true than the Japanese, when you say, “you are what you eat”. The Japanese are, by all accounts, the people with the least obesity problem, the highest longevity rate, and best health record. What are they eating?

The importance of rice

Rice is the main carbohydrate food in Japan, consumed with every meal. However, the real basis of the Japanese diet is not rice but fish, consumed at more than 70 kilos per person per year—which means 190 grams daily. This combination of rice and fish, as their staple food is far superior to the American meat and potato, the European little of this, little of that diets, and light years ahead of the Russian pork, potato and mayonnaise daily fare.

Let’s see what else they eat. Miso and other soy products! Miso is a fermented soy product, and a soup is made from it that is light tasting and easy to digest. One gets all the benefits of soy from it. Also, the famous soy sauce. Japanese people, on the average consume about 200 grams of soy products daily.

So why are they so thin and so healthy?

There are a few very good reasons. One is their sparingly consumption of sugar.

Low in sugar

Japanese consume only 20 kilos of sugar per year (compared to the American 71 kilos per year). Another is the Japanese consumption of cereals (which obviously includes rice) to be 105 kilos per year (compared to the American 68 kilos per year).

The human body appears to be doing much better with natural cereals and less sugar than fried potatoes and ‘sugar in everything you eat’ diets. The Japanese have far less incidence of heart disease and cancer than Americans. As they eat as much meat as the Americans do (or more), and smoke more, the theory is refined sugar and stress are the two biggest contributors to destroying one’s health.

Portion size

Another important factor in the Japanese diet is portion size. The portions are small.

This means they savor their food; eat slowly and enjoy it. No “scarfing” down hamburgers and fries here, and king size cola drinks.

Eating with chop sticks help, as you eat more slowly, take smaller bites and are able to appreciate what you are eating. This aids in digestion, and that is a proven fact.

There are two more factors which must be mentioned that make the Japanese diet so successful.

The first is breakfast.

The typical Japanese breakfast can (and usually includes) green tea, steamed rice, miso soup with tofu, spring onions and omelet and both raw and grilled fish.

This gives your body all it needs to start your day well. You will feel better, and such food does not add weight to your body at all. In fact, it stimulates the metabolism mechanism. You will not gain weight, and if overweight, will lose weight.

Variety Never be bored

The second factor is variety.

A typical American will have about 30 varieties of food per week. A typical European (especially southern European) will have about 45. The typical Japanese will have about 100 varieties of food per week, and will include lots of fresh fish, vegetables, fruit and a variety of meats.

There is one over-riding element here as well; the Japanese cook their foods lightly and thus are never feeling stuffed and stuffy after eating.

As you can see the diet is great and its healthy and is perfect for those wanting to lose weight and avoid illness.

For more FREE diet & health advice

for more on the japanese diet and other ways to lose weight and remain healthy. Go to our website for free articles, magazines and downloads:

http://www.net-planet.org

Article Source: http://EzineArticles.com/?expert=Sacha_Tarkovsky

low carb diet

Low Carb Diet

2006-05-12T08:12:00.000-05:00

Low Carb Diet

2006-05-10T08:07:00.000-05:00

Low Carb Diet

Low Carb Dieting the Truth: Part Two
By Jamie Hale

The body derives it’s energy from four key fuels 1) glucose 2)proteins 3) free fatty acids 4) ketones. The primary determinant of the fuel utilized is the availability of carbohydrate. The body has three storage units that can be utilized during times of calorie deprivation: 1) carbohydrate, which is sotred in liver and the muscles 2) protein, which can be converted to glucose in the liver 3) fat, which is stored primarily in adipose tissue. Under specific conditions a fourth fuel comes into play -ketones which are derived from the incomplete breakdown of free fatty acids. Under normal dietary conditions ketones play a minimal role in energy prodcition. During times of Low carb dieting or starvation diets ketones impact energy production significantly.

When looking at storage of bodily fuels triglyceride is the most abundant. Carrbohydrate stiores are minimal compared to protein and fat. Although stored protein could possibly fuel the body longer than stored carbohydrates too much reliance and protein for energy could result in death. The average person has enough body fat to live for months without food. There are numerous documented cases where morbidly obese patients were fasted for up to one year.

In gereral the body utilizes the fuel that is most abundant in the bloodstream. As an example when glucose elevates in the bloodstream the body will utilize mostly glucose. When glucose levels begin to lower the body uses less glucose. When decreasing carbohydrate availability the body begins a metabolic shift resulting in a higher dpendence on fat for energy.

Many trainees like to point to the fact that a high carb diet is protein sparing. Keep in mind while a high carb diet is protein sparing it is also fat sparing. High levels of carbohydrates decrease the use of fat for fuel.

In the initial days of fasting prtein is converted to glucose. This is where some people formed the idea that low carb diets were muscle wasting. WITH AN ADEQUATE AMOUNT OF PROTEIN INTAKE THESE MUSCLE WASTING EFFECTS CAN BE MINIMIZED IN THE EARLY STAGES OF THE DIET. AS THE BODY BECOMES KETOGENIC PROTEIN IS SPARED.

Most tissues of the body can use FFA for fuel. Although, there are tissues that cannot utilize FFA for fuel including brain, red blood cells, renal medulla, bone marrow and type 2 muscle fibers. One of the biggest mis-conceptions about human physiology is the belief that the brain can only run on glucose. Under normal dietary conditions the brain primarily functions by using glucose, but under conditions of ketosis the brain can run efficiently by using ketone bodies. Arguably the most important tissue in terms of ketone body usage is the brain which can derive up to 75% of it’s energy requirements from ketone bodies once adaptation occurs. Other research indicates that ketone bodies are the preferred fuel of many tissues. One exception is the liver which does not use ketones for fuel, but relies on FFA.

There are several factors which influence the fuel used by the body.

Factors influence fuel utilization

1) amount of each nutrient being consumed

2) level of hormones such as insulin and glucagon

3) bodily stores of each nutrient

4) levels of regulatory enzymes for glucose and fat breakdown

Amount of nutreint being consumed

There are four substances that we dervie calories from these include 1) carbohydrate 2)protein 3)fats 4)alcohol.

Generally speaking, the body utilizes glucose in direct proportion to the amount of carbohydrate being consumed. If carb intkae increases the bodies utilizaton increases and vice-versa.

When protein intake increases protein oxidation will also increase to a degree. If protein intake drops the body will use less protein for fuel. The body attempts to maintain body protein at constatn levels.

The amount of dietary fat being consumed does not significantly increase the amount of fat used for fuel by the body. Fat burning is determined indirectly by alcohol and carbohydrate consumption. The consumption of alcohol will almost completely inhibit the bodies ability to burn fat for fuel. The greatest rates of fat oxidaton will occur when carbohydrates and alcohol are limited. Levels of muscle glycogen also regulate how much fat is used by the muscle.

Hormones

Insulin’s primary role is to keep blood glucose in a range of 80-120 mg/dl. When blood glucose raises above 120 the pancreas releases insulin to lower blood glucose. The greatest increase of blood glucose come after the consumption of carbohydrate (different types have differing effects). Protein causes a smaller increase in insulin output because some individual amino acids can be converted to glucose. FFAs and ketones can also stimulate an inslun respone, but the response is a great deal less than that which comes from the consumption of protein or carbs.

As blood glucose drops insulin levels decrease as well. With the decrease in insulin the body begins to break down stored fuels. Fat cells are broken down into glycerol and FFAs and released into the bloodstream. Proteins are broken down into individual amino acids and glycogen stored in the liver is broken down into glucose and released into the bloodstream.

Glucagon is a hormone released from the pancreas that acts to control blood glucose as well. Glucagon acts to raise blood glucose when it drops below normal. Glucagon’s main action is in the liver as it breaks down liver glycogen and releases it into the blood stream. Glucagon also plays an important role in ketone body formation in the liver. Glucagon released is stimulated by exercise, decreasing blood glucose and insulin and protein consumption. Elevated levels of insulin inhibut the pancreas from releasing glucagon

From the information provided above it is apparent that insulin and glucagon play antagonist roles to one another. Insulin is primarly a storage hormone: while glucagons’s primary role is to moblilze fuel stores for use by the body.

Growth hormone is another hormone which has numerous effects on the body. GH is released in respone to exercise, a decrease in blood glucose, and carb restriction or fasting. GH is a growth promoting hormone increasing protein synthesis in the muscle and liver. GH also acts as a FFA mobilizer.

Most of the anabolic effects of GH are mediated through a class of hormones called insulin-like growth factors (IGFs). IGF-1 is the key contributor to anabolic growth in most of the bodies tissues. GH stimulates the liver to produce IGF-1 but only in the presence of insulin. High GH levels in combination with high insulin levels (protein carb meal) will raise IGF-1 levels increasing anabolic reactions in the body. On the other end high GH levels with low insulin levels will not cause and increase in IGF-1 levels.

The thyroid gland produces two hormones, thyroxine (T4), and triidothyronine (T3). In the human body T4 is primarily a storage form of T3 and plays few physiological roles itself. Thyroid hormones can have an effect on all tissues of the body. Chronically low carb intake can signifcatinly lower thyroid hormone.

Cortisol is a catabolic hormone released by the adrenal glands. Cortisol is involved in gluconeogenesis as well as fat breakdown. Cortisol is required for life but excessive amounts can be detrimental to health causing protein breakdwon, bone tissue degradation, immune system impairment, connective tissue and skin weakening.

Adrenaline and noradrenaline (epinephrine and norepinephrine) are released from the adrenal glands and are frequently referred to as fight or flight hormones. These hormones are generally released in response to cold, exercise, or fasting. Epinephrine is released from the adrenal medulla, while nor epinephrine is released primarily from the nerve terminals. The primary role the adreanl hormones adrenaline and nor - adrenaline play in the ketogenic diet is to stimulate free fatty acid release from fat cells.

In humans, insulin and adrenaline and nor-adrenaline have the most profound effect on fat mobilization. In general, insulin acts as storage hormone while adrenaline and nor-adrenaline stimulate fat breakdown.

LIVER GLYCOGEN

All foods coming through the digestive tract are processed initially in the liver. In general, liver glycogen is the key determinant of the body’s tendency to store or breakdown nutrients. There is a direct correlation between liver glycogen levels aond bodyfat levels. High levels of liver glycogne are usually related to higher bodyfat levels.

The liver serves as a storehouse for glycogen. Liver glycogen is broken down in response to glucagon and released into the bloodstream. When liver glycogen is full the body is generally in an anabolic state. Incoming nutrients are stored as glycogen, proteins, and triglycerides. This is sometimes called the fed state.

When liver glycogne is depleted the liver shifts roles and becomes catabolic. Glycogen is broken down into glucose, protein is broken down into amino acids, and triglycerides are broken down inot FFA’s. This is often referred to as the fasted state.

Ketogenesis will occur when liver glycogen is depleted, blood glucose drops, and the insulin/glucagon ratio shifts.

ENZYME LEVELS

Enzyme levels are primarily determined by the nutrients being ingested in the diet and the hormonal levels that result from the ingestion. When carb intake is high and glucose and glycogen storage is stimulated the enzymes involved in fat breakdown are inhibited. On the other hand when insulin drops the enzymes involved with glucose use are inhibited and the enzymes involved in fat breakdwon will increase.

Relevant research in regards to ketogenic dieting

A comparative study of two diets in the treatement of primary exogenous obesity in children

Pena L, Pena M, Gonzalez J, Claro A,

One hundred and four children, ages six to fourteen with exogenous obesity were subjected to two different diets, Ketogenic (low carb) and hypocaloric, for eight weeks.Body weight, serum triglycereides, cholesterol, glucose tolerance test, blood glucose, and plasma insulin determination were measured before and after diets. The results revealed significant differences in bodywt, and triglyceride concentration, with both diets. There were significant differences in the fasting insulin levels, insulinogenic index, and insulin concentration after a glucose tolerance test in the patients treated with a KD diet.

Copyright 2005 Jamie Hale

Jamie Hale is the author of four books. He is a sports conditioning coach, fitness and nutrition consultant and owner of Total Body Fitness and MaxCondition Sports Conditioning. He is also a member of the World Martial Arts Hall of Fame in recognition of his conditioning work with martial artists.

Article Source: http://EzineArticles.com/?expert=Jamie_Hale

Low Carb Diet

Low Carb Diet

2006-05-07T08:58:00.000-05:00

Low carb diet

Low Carb Dieting the Truth: Part One
By Jamie Hale

Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it . Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want ? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic - low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

What type of changes occur while using low carb diets

Do low carb diets make me mean

Do low carb diets spare muscle

Can I gain weight on a low carb diet

How much weight can I expect to lose

Can this diet help my medical condition

Different types of low carb diets

Why you need to cycle higher days of carbs

Who needs low carb diets

Are they safe for children

Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Must of you reading this article are probably familiar with the world as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear of all vegetables and fruits. Get on medline.com and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don’t get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find : which can contribute to insulin insensitivity, elevated TG’s, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body’s metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to poplar belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA’s. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released , accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it’s job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.
1) STANDARD KETOGENIC DIET- A diet containing l00 or less grams of carbohydrates is referred to as STANDARD KETOGENIC DIET

2)TARGETED KETOGENIC DIET- consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

3)CYCLICAL KETOGENIC DIET- alternates periods of ketogenic dieting with periods of high carbohydrate intake

The Beginning of Ketogenic diets
Originally ketogenic diets were used to treat obesity and epilepsy. In general ketogenic diets are similar to starvation diets in the responses that occur in the body. More specifically these two states can be referred to as starvation ketosis and dietary ketosis. These similarities have led to the development of modern day ketogenic diets.

Ketogenic dieting has been used for years in the treatment of childhood epilepsy. In the early 1900’s times of total fasting was used to treat seizures. This caused numerous health problems and could not be sustained indefinitely.

Due to the impracticalities and health problems occurring with starvation ketogenic diets researchers began to look for a way to mimic starvation ketosis while consuming food. They determined that a diet consisting of high fat, low carb and minimal protein could sustain growth and maintain ketosis for a long period of time. This led to the birth of the original ketogenic diet in 1921 by Dr. Wilder. Dr Wilder’s diet controlled pediatric epilepsy in many cases where drugs and other treatments failed.

New epilepsy drugs were invented during the 30’s, 40’s and 50’s and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not welly accepted.

In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with mediacions or other treatment including brain surgery. Charlie’s father had found reference to the diet through his research and ended up at John Hopkins medical center.

Charlie’s seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie’s father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Obesity
Ketogenic diets have been used for at least a century for weight loss. Complete starvation was studied often including the research of Hill, who fasted a subject for 60 days to examine the effects. The effects of starvation were very successful in regards to treatment of the morbidly obese as rapid weight loss occurred. Other characteristics attributed to ketosis, such as appetite suppression and sense of well being, made fasting even more attractive for weight loss. Extremely obese patients have been fasted for up to one year and given nothing but vitamins and minerals.

The major problem with complete starvation diets is the loss of body protein, primarily from muscle tissue. Protein losses decrease as starvation contines, but up to one half of the total weight loss can be contributed to muscle and water loss.

In the early 1970’s Protein Sparing Modified Fasts were introduced. These diets
allowed the benefits of ketosis to continue while preventing losses of bodily proteins.
They are still used today under medical supervision

In the early 70’s Dr. Atkins introduced Dr. Atkins Diet Revolution With millions of
copies Sold the diet generated a great deal of interest. Dr. Atkins suggested a diet limited
in carbohydrate but unlimited in protein and fat. He promoted the diet as it would allow
rapid weight loss, no hunger and unlimited amounts of protein and fat. He offered just
enough research to allow the diet recognition. Although most of the evidence

supporting the diet was questionable.

During the 1980’s Michael Zumpano and Dan Duchaine introduced two of the earliest
CKD’s THE REBOUND DIET for muscle gain and then the modified version called
THE ULTIMATE DIET for fat loss. Neither diet became very popular. This was likely
due to the difficulty of the diet and the taboo of eating high fat.

In the early 90’s Dr. Dipasquale introduced the ANABOLIC DIET . This diet promoted 5
days of high- fat-high protein-low carb consumption whle eating high carbs and virtually
anything you wanted for two days. The diet was proposed to induce a metabolic shift
within the five days of eating low carbs (30 or less). The metabolic shift occurred as your
body switched from being a sugar buring machine to a fat-burning machine.

A few years later Dan Duchaine released the book UNDERGROUND BODYOPUS: MILITIANT WEIGHT LOSS AND RECOMPOSITION . The book included his CKD diet which he called BODYOPUS. The diet was more specified than the Anabolic Diet and gave exercise recommendations as well as the basics concerning exercise physiology. Most bodybuilders found the diet very hard to follow. The carb load phase required eating every 2 hrs and certain foods were prescribed. I personally loved the book, but felt the difficulty of the diet made it less popular. In this author’s opinion Ducahine’s book is a must read for anyone interested in Nutrition.

Ketogenic Diets have been used for years to treat specific conditions such as obesity and childhodd epilepsy. The effects of these diets have proven beneficial in a number of these well documented cases, but for some reason when we mention any type of low carb diet (ketogenic diet) people begin to tell us about how their doctor or friend told them it would kill them or how that diet was shown to damage the liver or kidneys. Keep in mind epileptic children have been in ketosis for up to three years and shown no negative effects; quiet the opposite. The weight loss in morbidly obese patients has been tremendous and the health benefits numerous. Maybe before coming to the conclusion that all types of ketogenic diets are bad other factors need to be considered such as activity levels, type of ketogenic diet, length of ketogenic diet, past eating experience, purpose of ketogeninc diet, individual body type and response to various eating plans, current physical condition, and quality of food while following ketogenic diet. As you can see there are numerous factors that come into play when saying a diet is good or bad. I think people should take the time look at the research and speak with various authorities in regards to low carb diets before drawing conclusions from the they says.

Relevant research in regards to ketogenic dieting
Efficacy and safety of the ketogenic diet for intractable childhood epilepsy: Korea multicentric experience
Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H,
Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

The purpose of the study was to evaluate the safety of the ketogenic diet, and to evaluate the prognosis of the patients after successful discontinuation of the diet in infants, children and adolescents with refractory epilepsy. The study looked at patients who had been treated with KD during 1995 through 2003 at Korean multicenters. The outcomes of the 199 patients enrolled in the study at 6 and 12 months were as follows: 68% and 46% of patients remained on the diet, 58% and 41% showed a reduction in seizures, including 33% and 25% who became seizure free. The complications were mild during the study, but 5 patients died during the KD. No significant variables were related to the efficacy, but those with symptomatic and partial epilepsies showed more frequent relapse after completion of the diet. The researchers concluded the KD is a safe and effective alternative therapy for intractable epilepsy in Korea, although the customary diet contains substantially less fat than traditional Western diets, but life-threatening complications should be monitored closely during follow up.

Reference
McDoanld, L (1998) The Ketogenic Diet. Lyle McDonald.

Copyright 2005 Jamie Hale

Jamie Hale is a writer for numerous fitness and sports publications. He is also the author of four books and the owner of Maxcondition.com.

Article Source: http://EzineArticles.com/?expert=Jamie_Hale

Low carb diet

Low Carb Diet

2006-05-06T07:42:00.000-05:00

Low carb diet

Low-Carb Diets and Diabetes
By Philip Nicosia

In a low-carb diet, the carbohydrate intake is limited to about 5 to 10 percent, such that protein and fats take precedence in one’s eating habits, to be able to keep sated and avoid bouts of hunger. It is in maintaining that feeling of fullness that one is able to avoid craving for sweets, and this is a good reason for diabetics to adopt a diet that is low in carbohydrates to control their condition. Following this type of diet prevents excessive consumption of carbohydrates, which leads to higher levels of blood sugar.

Diabetes is a condition in which the body is unable to properly take in starch and sugar. For a diet to work in favor of a diabetic, it has to be low in fat, high in fiber, and packed with minerals, vitamins, phytochemicals, and antioxidants. Keeping to the kinds of food with low glycemic index is also important. Foods that are permitted in low-carb diets are meat, poultry, eggs, cheese, fish, and some selected vegetables.

Although some sources say that to eliminate carbohydrates altogether is not recommended for diabetics, as carbohydrates in the diet are vital, because they serve as the main resource of energy and nutrients within our bodies. In a diabetic’s diet, carbohydrates in excessive amounts may be frowned at, but authorities recommend a daily dosage of not less than 130 grams. On the other hand, studies have shown that the low-carb diet caused no undesirable effects on the levels of insulin, glucose, blood pressure or cholesterol. It is also worthwhile to note that one can alter a diet according to his or her specific needs. In this regard, before following any diet, be sure to check with your physician to make sure you will be getting all the right nutrients that will help you control your condition. Doing so will also help you pinpoint areas of the regimen that you should alter for a more appropriate eating habit.

The effects of limiting the amount of carbohydrates in your diet manifest as loss of weight due to a lesser calorie intake, or the successful maintenance of your ideal weight. Remember that with weight loss, the body’s blood sugar and insulin levels naturally improve. Even just a 10 percent weight loss is a substantial improvement towards being in better control of diabetes.

Also, when weight loss is part of your goal of achieving better health to make your condition more bearable, then a carefully planned diet is best paired with an exercise routine that is easy enough to follow. Daily walks and a couple of dozen repetitions with free weights are good low-impact exercises you can adopt. Regular exercise doesn’t only help combat diabetes; it also promotes a sense of well-being that helps you maintain the right attitude towards living a healthier life for good.

Lowcarbdiets.eu.com is a website providing information on low carb diets,
Atkins diet food and diet products to help you on your way to losing weight.

Article Source: http://EzineArticles.com/?expert=Philip_Nicosia

Low Carb Diet

2006-05-05T08:52:00.000-05:00

Low carb diet

Low Carb Diet Pills
By Danna Schneider

Low Carb Diet Pills - A Low Carber's Dream, or a Misleading Marketing Ploy?

Low carb diet pills have become more popular and more manufactured as the popularity of carb-aware diets grows. Some may think the whole carb craze is over - but boy are they wrong! It's not over, and won't ever be over because of one simple fact - it works! Yes, carb-smart diets, as they have been dubbed by the media, are the lifelong way to keep the pounds off, keep your heart, body and mind healthy, and live longer. This seems to be irrefutable.

So, do carb blockers and low carb dieter's diet pills and products really help to inhibit the absorption of excess
carbohydrates when we overindulge and go over to the "carb side"?

Low carb diet products, from specialty foods to supplements,
despite some skepticism and scoffing, are still very much a
way of life for thousands who swear by the power of low carb
intake as a means of losing large amounts of weight, and more
importantly, as way of life to maintain a healthy weight as well as maintain healthy body functions such as heart and digestive health.

The argument over low carb diets benefits seems to stem from the first big fad for low carbers, the Atkins diet, which advocated some big "no no" foods such as bacon and eggs, which are loaded with unhealthy cholesterol, salts and saturated fats.

The straight Atkins approach no longer seems to be the way to go. The Atkins diet soon gave way to more balanced,
lower fat, and heat healthy diets such as the Zone Diet, South Beach Diet and other spawns of these balanced, low calorie diets like Body for Life.

All of these diets advocate a similar approach - carbs in moderation - and when carbs are consumed - make them the healthy whole grain kind.

Basically, this means you still take carbs in, they are just not the unhealthy, body clogging variety such as white breads, rices and pastas, but rather whole wheat products in moderation, and "slow burning" carbs that absorb into the system and take longer to be burned up than simple carbohydrates.

This means no refined sugars, only natural fruits, and no refined flour products. The low carb diet pills that work will actually help to convert "bad carbs" into "good carbs, by making refined flours, pastas and sweets change from fast burn to slow burn carbs.

While we'd all love to say we can stick to such diets 24/7, there are ALWAYS temptations around every corner. How are you supposed to enjoy food, and enjoy the occasional social event or social convention such as the winter holidays, without indulging in some "carb overload" once in while, right? Wouldn't it be nice to block these excess carbs?

Don't get me wrong, I do not advocate this type of diet on an ongoing basis, but rest assured there are low carb diet pills that really work to absorb excess "carbage" (I just made that up, like it?), for when you indulge, or even if you feel you've had a day where you are not going to be or have not been disciplined enough with your diet. One such carb blocking ingredient, derived from a type of bean, has actually has been clinically proven to work to inhibit excess calorie storage for over-consumption of high-carb foods.

Low carb diet pills that contain the only clinically proven ingredient called "Phase 2" actually slow and inhibit the absorption and hence fat storage causes by excess quantities of carbohydrates. This unique compound called Phase 2, promotes weight loss, reduces carb cravings, slows the absorption of bad carbs, and lowers triglyceride levels.

Low carb diet pills have been proven to be most effective when taken just before a meal with carbohydrates, although they
also have been proven to still have some effect when take during or shortly thereafter a carb-rich meal.

Visit Low Carb Diet Pills for more information on the only clinically proven low carb diet pill mentioned in this article. Danna Schneider is the founder of
CosmeticsGalore Cosmetic Enhancement Ezine

Article Source: http://EzineArticles.com/?expert=Danna_Schneider

Low carb diet

low carb diet

Low Carb Diet

2006-05-04T08:36:00.000-05:00

Low carb diet

The Three Phases of The South Beach Diet
By Lorna Mclaren

The South Beach Diet continues to affect the lives of many dieters today. And in contrast to what most of the people often think of the diet, the South Beach diet, is neither a low-carb diet nor a low-fat diet. It is interesting to know that the South Beach diet has the main purpose of teaching people, particularly dieters, to rely on the right carbohydrates and the right fats. The purpose of the is to enable people to live quite happily without the bad carbohydrates and bad fats.

In the South Beach diet, important points are considered for making it perfect. So with that in mind, the South Beach diet is divided into three phases: the banishing your cravings; reintroducing carbohydrates; and a diet for life.

In the first phase of the South Beach diet entitled “Banishing Your Cravings” actually takes about two weeks. During this phase of the South Beach diet, you are only allowed to eat normal size helpings of meat, chicken, turkey, fish, and shellfish. Also in this phase of the South Beach diet, the dieter is encouraged to eat plenty of vegetables, eggs, cheese, and nuts. Aside from that, they can also include salads with real olive oil in the dressing. It is indeed important to note that in this phase of the South Beach diet, the dieter has three balanced meals per day, and this will help them to banish their cravings.

During the first phase of the South Beach diet, the dieter will be urged to have snacks in the mid-morning and mid-afternoon, whether they want it or not. Also there should be dessert after dinner. The dieter is encouraged to drink water, plus coffee or tea if he or she wishes.

During the second phase of the South Beach diet what was excluded during the first phase is now permitted in this second phase of the South Beach diet. With this in mind, the second phase of the diet South Beach is called “Reintroducing Carbs”. The dieters should remain in phase two to continue losing weight until their goal is reached. How long it takes depends largely on how much they need to lose.

And the third phase of the South Beach diet which is then termed “A Diet for Life” is actually the last phase that continues for the rest of the dieter’s life. When the dieter gets to this point of the South Beach diet, he or she will notice that the South Beach diet plan feels less like a diet and more like a way of life. You can in fact forget the South Beach diet as long as you remember to live by its few fundamental rules.

Find out more about the South Beach Diet and other popular diet programs at http://www.a1-comparediets.com You will find lots of useful diet and fitness tips and get in great shape.

Article Source: http://EzineArticles.com/?expert=Lorna_Mclaren

Low carb die

low carb diet

Low CArb Diet

2006-05-04T08:34:00.000-05:00

Low carb diet

Where Did All the Low-Carb Diets Go?
By Mike Singh

With all the emphasis on low-carb diets that made the news for so long, it seems that the emphasis on low-carb is not as prevalent as it once was. Why is this? Where did the low-carb diets go? The popularity of Atkins and the South Beach diets may come and go, but the bottom line is that any successful diet--whether low-carb, low-fat, body type, blood type, or whatever the gimmick--has one thing in common. It cuts calories. Low-carb diets cut calories by reducing carbohydrate intake. Low fat diets reduce calories by reducing fats.

Another problem with fad diets is that everyone has something different to say, which only adds confusion. Many dieters are so bombarded with conflicting information that they no longer know who or what to believe. When the fad diets are written by doctors, as both Atkins and South Beach are, it can be even more confusing. The trick is to get through the diet hype to the real information that is useful.

In the simplest terms, the only way to lose weight is to take fewer calories in than are used. In order to lose a pound of fat in a week, daily caloric intake must be reduced by 500 calories. This can be accomplished through food intake or in a combination of reducing food intake and increasing exercise. However, even when you are reducing calories, you need to eat a healthful balance of foods to get the nutrients you need. This is where a lot of the confusion comes in. Low-carb diets restrict carbohydrate intake. Some restrict carbohydrates a great deal, while other diets are more flexible. However, carbohydrates are not only simple sugars and breads. Fruits and vegetables fall into the carbohydrate category, and both contain a wide range of healthy nutrients.

The body needs proteins, carbohydrates, and fats in order to function. How much the body needs of each of these will continue to be debated. The U.S. RDA recommends fat intake between twenty to thirty-five percent of total intake, proteins between ten and thirty-five percent, and carbohydrates between forty-five and sixty-five percent. Making healthful choices within each category is essential for overall health. Your choices can also have an effect on your mental outlook as well, because if you are watching caloric intake, you will be able to eat more of low-calorie foods, which can help reduce feelings of deprivation. Often, healthier choices are lower in total calories.

In general, the following tips can help you make better choices:

* Limit saturated fats

* Choose a variety of fruits and vegetables

* Eat whole-grain foods as opposed to refined flours

* Eat lean meats instead of high-fat meats

Exercise is also a key component to a healthy lifestyle. Most fad diets recommend some type of exercise, but many do not put a great deal of emphasis on exercising. The fact is that it is possible to lose weight with diet alone. However, diet combined with exercise is the most effective weight loss strategy, and some type of exercise is simply good for health. Exercise can help make your heart stronger, bones, and muscles stronger, all of which make even daily activities much easier.

While there is no doubt that a regular exercise routine can be highly beneficial, many studies indicate that short bouts of exercise throughout the day can be just as effective as a more structured exercise program. Squeezing in just ten minutes a day in increments can be beneficial. Also, consider that exercise comes in many forms. You do not need a home gym full of equipment; even vacuuming can provide benefit. Think of little ways you can add extra activity to your day.

* Park a few blocks from work and walk the rest of the way.

* Take the stairs instead of the elevator.

* Increase the intensity at which you do household chores.

* Take a few minutes to dance around the house.

* Go for a walk (all you need is a pair of shoes).

In short, fad diets such as Atkins and South Beach are tempting and promise fast results. If you want the most effective weight-loss strategy, reduce calories and add exercise. In addition, while rapid weight loss is always desirable, losing a pound or two per week is a safe goal; more than this can be dangerous. Eat a wide variety of healthy foods to maintain nutrients, and remember that a healthy lifestyle is the long-term goal.

Mike Singh is a fitness instructor, who writes about health & fitness products reviews, elliptical trainers reviews, low carb diet recipes online!

Article Source: http://EzineArticles.com/?expert=Mike_Singh

Low carb diet

Low Carb Diet

2006-05-03T08:16:00.000-05:00

Low carb diet

What is the South Beach Diet?
By Lorna Mclaren

The South Beach Diet is the latest in the series of the diet fads. It has become so popular, that it has already swept the whole continent of America and is set to do the same worldwide. However many people really question the nature of this diet. Most of them often question, what is the South Beach Diet?

So what is the South Beach Diet?

For those who are still not aware of the nature of this “big thing” in the diet arena, especially those who question, “What is the South Beach Diet?” here are some facts about this matter. So to answer your query, “What is the South Beach Diet?” you had better read on.

The South Beach Diet is actually a diet program that is generally set for a healthy body. As it is commonly associated with the low-carb diets, it is interesting to know to answer the big query “What is the South Beach Diet?” that this diet plan is actually not a low-carb nor it is a low-fat. To further answer your curiosity “What is the South Beach Diet?” it is necessary for you to know that the most important principle in this diet is that the South Beach Diet teaches you to rely on the right kinds of carbohydrates and the right types of fats to maintain health and facilitate weight loss. These particular groups are considered as the good carbs and fats.

As a result, the dieters will definitely lose weight and find out that their cholesterol level has been lowered. In further response to the question “What is the South Beach Diet?” we can look at the other outcomes for applying this diet plan. Well, it is so easy to answer the question “What is the South Beach Diet?” Apart from the benefit of lower cholesterol and feeling better the South Beach Diet reduces the risk of heart disease and diabetes, as well as eliminating cravings without feeling hungry. So what is the South Beach Diet? It is a diet plan that involves high determination and self motivation but with great rewards.

In terms of the origin of the South Beach Diet, it is interesting to note that it was originally developed by Dr. Arthur Agatston. The motivation behind The South Beach Diet was Dr Agatston wanted some way to improve the cholesterol and insulin levels of his patients, who had heart disease.

All in all th South Beach Diet teaches you to eat healthily, find good carbs and fats, ensures that your heart is cared for and generally makes you fitter for life.

What is the South Beach Diet? Well, some call it the “updated version of the Atkins Diet”. Try the South Beach Diet for yourself and discover a whole new healthy you!

For further information on the South Beach Diet and other dieting and fitness programs visit http://www.a1-comparediets.com and get all the advise you will need to discover the new healthier you.

Article Source: http://EzineArticles.com/?expert=Lorna_Mclaren

Low carb diet

Low Carb Diet

2006-05-02T07:23:00.000-05:00

Low carb diet

Atkins vs. Go-Carb Diet: Which Is Best?
By Sacha Tarkovsky

In terms of books sold, perhaps the Atkins diet is the most successful of the modern age. It obviously would not be so successful if it did not work and work quickly.

However, there are several cons as well as pros to the Atkins Diet, and we shall compare it to the Go-Carb Diet (good old carbohydrate diet), and give you the opportunity to chose for yourself.

Due to the notoriety of celebrities using the Atkins diet, and the promotion of the book itself, it has become very well known and widely practiced, at least for a while.

The advantages claimed over a Go-Carb diet are:

•Not all carbohydrates are disallowed. For example, those rich in dietary fiber are allowed as the fiber is not digested. This gives the dieter a great degree of choice

•Similarly as so many foods are permitted, there is greater variety in this diet, so the thought is, the risk of cheating is reduced. Thus, you keep with the diet till you achieve your goal.

•The diet permits you to eat the food you like best, such as meat, cheeses, creams, and other high fat foods.

•The diet lets you eat large quantities and so you are not becoming hungry, and

•Because the body thinks its starving, you burn fat for energy.

On the other hand, there are some real criticisms, which are:

•As mentioned above, but looked at differently, if you burn fat for energy instead of carbohydrates, you will have increased uric acid and ketones (you enter into a state called ketosis), which the body takes for starvation.

Certainly you will lose weight, but can also end up with kidney problems, migraine and even gout. Eventually you will also burn muscle tissue, which is not desirable at all.

•An often quoted study published in the New England Journal of Medicine providing evidence the Atkins diet works, in fact, concluded that after dieting for a significant amount of time (one year) the results of the Atkins and Go-carb diet were about the same.

•That same study also mentioned (no real need to) that most people dropped out of both diets.

•The Atkins diet, with high amounts of saturated fats (Omega-6) in proportion to poly-unsaturated fats (Omega-3) raises blood pressure, creates all kinds of inflammations, has a negative effect on cholesterol levels and can lead to cardiovascular disease.

•As the Atkins diet is low in complex carbohydrates found in fruits and vegetables, it can also lead to chronic constipation and reduced colo-rectal cancer prevention.

Leaving which diet is better and for whatever reasons aside, we would like to state that the only real diet is a radical change in your eating habits.

This must be linked to daily exercise. Here are some real positive suggestions, based on a Go-carb diet, that if followed, you will lose weight and keep it off. In fact, instead of choosing one diet over the other, pick the best parts of both; and

1.Chose only lean protein, and not more than one gram per kilo of your weight daily. So if you weigh, for example, 75 kilos, you can have a maximum of 750 grams of quality protein daily. Make as much of this fish or non-red meat as possible.

2.When you use daily products, chose those which are low in fats; as cottage cheese, low-fat milk and sour cream.

3.Add as many fruits and vegetables as you can to our daily diet. Herein lies the secret. It is usually a dietary change, as most overweight people are eating few or any daily fruit and vegetables.

4.If you can, eat 5 smaller meals than 3 larger ones. If you need to snack, make sure its on fruit.

5.Careful of your fats. Reject all trans-fatty acids (good-bye McDonalds!) and use pure oils such as Extra Virgin Olive oil, or special margarines made without Trans-fatty acids.

6.Go-carbs are best. Whole grain breads, lentils and other pulses, non-fried and salted nuts, and only natural cereals. Avoid generally all processed food if you can.

If you combine the above with daily exercise, you will lose weight so the Go carb diet is the one to choose.

For more free diet and fitness articles and features go to our website and find an accompanying fitness workout to the Go-carb diet:

http://www.net-planet.org

Article Source: http://EzineArticles.com/?expert=Sacha_Tarkovsky

Low carb diet

Low Carb Diet

2006-05-01T06:21:00.000-05:00

Low carb diet

How The Dr. Atkins Diet Plan Works
By Kevin Urban

The Dr. Atkins diet plan is one of the most popular weight loss methods in use today. Its approach to weight loss is different from so many other weight loss programs because it involves a change in lifestyle, not just a change in eating. Unlike other lifestyle changes, though, the Dr. Atkins diet plan is full of the foods you love so that making the changes necessary is easier than you might think.

What is the Dr. Atkins Diet Plan?

The plan works by reducing the amount of carbohydrates in your diet, which in turn prompts your body to start burning fat as its primary fuel. It is an approach to eating that emphasizes foods which are tasty, flavorful, and wide in variety. No starving yourself required, just eating the right foods as allowed within the low carb plan.

Phase 1 - Induction

The Induction phase is designed to “jump start” your weight loss by curtailing carbohydrates substantially for 14 days. The idea is to get your body’s metabolism switched over to burning fat. During the induction phase of Dr. Atkins’ diet plan you are allowed up to 20 grams of net carbs per day (defined as total carb grams minus fiber grams), mainly from leafy green salad and other vegetables that are low in starch.

The rules of induction are very specific and must be followed closely for the process to work. They may seem strict and for the first few days it can be hard to stick with them, but once your body starts to adapt it becomes much easier. It also helps to remember that Induction only lasts for 14 days, after which you are allowed to gradually increase your carbs.

Induction Rules Include:

• Eat three regular meals or four to five smaller meals each day

• Do not go more than six hours (waking) without eating

• No fruit, bread, grain, pasta, or starchy vegetables

• No dairy products EXCEPT for cheese, cream or butter

• No nuts, seeds

• No chickpeas, kidney beans, or other legumes

• Do not eat anything that is not on the allowed foods list – not even a single bite!

• Cut down on or avoid caffeine as much as possible

• Drink at least eight 8 oz. glasses of water each day

The results of induction are usually quite dramatic, as long as you follow the rules exactly. It’s a great way to get yourself going on a low carb lifestyle and enjoy immediate, visible success.

Remember – DO NOT eat any foods during the Induction phase that are not on the allowed foods list. Doing so will only slow down or stop your progress through the Induction process, and may even sabotage your efforts to the point where weight loss stops altogether. If you need help sticking with Induction, look for sources of support by connecting with other followers of the Dr. Atkins diet plan via web sites, online forums, or local community support groups.

Phase 2 – Ongoing Weight Loss

The second phase of the Dr. Atkins diet plan is known as Ongoing Weight Loss. In this phase your food choices increase somewhat and you are allowed to increase your net carbs intake each week in increments of five grams per day.

This means that after Induction is over you can add more variety to your diet, as long as you do so gradually and pay careful attention to how your body reacts. Your weight loss will gradually slow as you increase your net carbohydrate increase; how much it slows will depend on your body’s natural metabolism and resistance to carbohydrates.

Each person has a different level of carbohydrates that they can eat and maintain their weight. Above that level weight starts to rise, while below that level weight starts to drop again. During Ongoing Weight Loss as you gradually raise your carbohydrate intake you need to track the number of net carbs you are consuming and note at what level your weight loss levels off. You then know to stay below that level for the remainder of ongoing weight loss.

Phase 3 – Pre-Maintenance

Once you are within five to ten pounds of your goal weight you can move into the Pre-Maintenance phase of Dr. Atkins’ diet plan, where you increase your net carb intake in larger increments each week until you reach the level at which weight loss stops.

Pre-Maintenance is sort of like practice for the rest of your low carb life. By continuing to add carbs in increments and noting at what point your weight loss stops you can establish your Lifetime Maintenance intake of carbs. As tempting as it may be to skip right to the next phase, it is important to follow through on the Pre-Maintenance activities so that you are fully prepared for moving forward with a low carb lifestyle.

Phase 4 – Lifetime Maintenance

This phase of the Dr. Atkins diet plan is just what the name implies – a program of eating that maintains your desired weight for a lifetime. If you have been successful in establishing your maintenance level of carb intake and eating low carb has become and automatic habit, you are in great shape, both literally and figuratively.

Living low carb by now has become just a natural part of your everyday life, but that doesn’t mean you won’t occasionally indulge in an extra cookie, a slice of birthday cake, or some other high carb food. It does mean that when you take in a higher level of carbs than normal, you simply cut back for the next few days so that your body remains in balance.

Choosing Foods During Each Phase

Choosing the right foods is critical to the success of each phase of Dr. Atkins’ diet plan, especially during induction. It helps to keep a small notebook with a list of allowed foods during each phase, and also to write down the number of net carbs you consume each day. A good carb counter is a great help, too, so you can know at a glance the levels of net carbs in various foods.

There is a wide variety of Atkins foods available in pre-packaged form to help you with ongoing choice of foods. Atkins breakfast bars, snack bars, candy, ice cream and liquid shakes are good options to help add variety to your low carb lifestyle while making it easy to control your carb intake with the Dr. Atkins diet plan.

About the Author:

Kevin Urban is the editor at Atkins-Diet-Advisor.com, an easy-to-use guide on the Atkins Diet Plan. The site features all the information on Dr. Atkins' Diet Plan, including where to find recipes and Atkins diet snacks.

Copyright 2006 Atkins-Diet-Advisor.com

Article Source: http://EzineArticles.com/?expert=Kevin_Urban

Low carb diet

Low Carb Diet

2006-04-30T08:34:00.000-05:00

Low careb diet

The Science of Lowcarb Diets: Why They Work
By Philip Nicosia

You long for firmer muscles and smaller waist. Everybody does. Do you think you can’t lose weight? Yes, you can. But the truth is you can’t lose weight without a diet – a plan.

Low Carb Diet

Weight-loss experts and diet plan authors all agree that much of our excess weight comes from the carbohydrates we eat, especially the highly refined or processed ones such as potatoes, baked goods, bread, pasta and other convenient foods. To aggravate the problem, few of us get enough exercise to ward off excess pounds.

The basic science behind the low carb diet is to limit the consumption of foods with a lot of carbohydrates. The low carb diet includes many popular weight-loss programs such as the Atkins, South Beach, Zone and Carbohydrate Addict Diet.

Does It Really Work?

One of the food groups which the body needs to survive are carbohydrates. Carbohydrates also referred to as carbs come in two types – sugars and starches. Sugars are simple carbs usually sweet tasting like biscuits and sweets and easily digested. Whereas, starches are complex carbs found in bread, pasta, noodles and rice and take longer to digest.

The body transforms all these digestible carbs into glucose, the sugar that our cells use as fuel or energy. When glucose molecules pass from the intestine into the bloodstream, the pancreas releases insulin, a hormone that mobilises cells to absorb it. Muscle, fat and other cells then absorb the excess glucose from the blood and insulin levels return to normal.

After a meal high in glycemic index (ranking of foods according to how fast their sugars are released into the bloodstream), blood-sugar levels rise higher and rapidly. The insulin needed to fill all that sugar into muscles and fat cells also weaken the activity of glucagon, a hormone that signals the body to burn stored fuel when blood-sugar levels fall below a certain point. Glucose level drops so low leaving the body starved for energy. The brain and intestine then send out hunger signals. New cravings are created requiring more carb intake. We, then overeat that leads to more fat, rise in blood insulin level, more hunger, and more weight gain and the cycle goes on.

On the contrary, adhering to a low carb diet puts an end to this cycle. Reduced carbohydrates would mean decreased insulin level, increased glucagon level, weight loss, improved triglycerides (fats carried in the blood which are necessary but when excessive cause coronary damage), decrease in LDL (bad cholesterol), increase in HDL (good cholesterol).

The bottom line – Give refined or processed carbohydrates which cause rapid changes in blood sugar, trigger hunger, thereby encouraging overeating that ultimately leads to obesity smaller spots on your plate. Anyway, nobody ever died from skipping potatoes, pasta, rice and white bread.

That said; go get yourself a few good low carb cookbooks. Better still, leaf through this site’s 1,000+ low carb recipes – a seemingly endless variety of recipes. Try every recipe imaginable and make this diet as enjoyable and diverse as possible.

Yes, you can diet. Lose weight! Live longer!

Lowcarbdiets.eu.com is a website providing information on low carb diets, low carb food and low carb books to help you on your way to losing weight.

Article Source: http://EzineArticles.com/?expert=Philip_Nicosia

Low carb diet

Good Food/Bad Food What's Left to Eat?

2006-04-28T07:59:00.000-05:00

Low carb diet

Good Food/Bad Food What's Left to Eat?
By Kathryn Martyn, M.NLP

We've entered the Twilight Zone when it comes to the multitude of diets being promoted today. Starting with the Atkins Diet, then the South Beach Diet, now the Hamptons Diet and more. All higher in protein, lower in carbs, but the distinction should be quality of carbs, not singling out one nutrient entirely. If you are on the Atkins Diet, South Beach Diet or any other variation of a high protein/low carb diet simply adjust from eating low quality carbs like refined flour and sugar products (think if it comes in a box, it's likely low quality) to eating more whole food products like fresh vegetables and fruits - yes fruits.

Apples vs. Apple Jacks - You be the Judge

I know the traditional Atkins Diet doesn't advocate much fruit (too high sugar) but think about that for one minute. My strong belief is that an apple is a good food, a bowl of Apple Jacks cereal may not be on an equal level. One is highly processed sweetened by added white sugar and corn syrup, and one is natural, plucked from a tree and sweetened by the sun. Which would you choose? Don't shun fresh fruit for the sake of following your low carb diet to the letter.

Eliminating healthy, wholesome foods is not the best way to learn to eat better, but severely cutting back on the frequency of eating highly processed foods is. I saw a site which called it GM or MM: God Made or Man Made. If you think of those terms when you go to choose your foods, it starts to make more sense. No one says you shouldn't eat chips, or whatever strikes your fancy, but make them a treat - and eat the GM foods more often.

Common Sense Diet

Common sense will answer the question about what to eat. If you are on Atkins, South Beach or any variation of low carb diet, avoid processed foods, not natural foods. Stop using "instant" breakfast, and cook whole rolled oats for instance. Sure you might have to get up 10 minutes earlier, oh well. You're worth it!

You can still stay on a higher protein food plan, but this one minor adjustment will allow you to continue with your eating plan for a lifetime, rather than a short-time. I'd go insane if I couldn't eat my daily apple, banana or other fruit. I love fruit. I think there's a very good reason humans desire sweet foods - Vitamin C, and other nutrients, including bio-flavnoids.

Can You Be Addicted to Fruit?

I heard someone complain they were "addicted to fruit" and I had to wonder, what do they eat? The person who refuses to eat fruit because they believe it is too high in sugar, probably does eat cookies, crackers and sugary cereals. They might even drink artificially flavored and sweetened drinks, but they refuse to eat a natural food, grown from our earth? That makes no sense, if you think about it. Did our planet develop and thrive based on processed foods? No, of course not. They are very recent in the evolution of our world. Very recent. In fact, we've had processed foods less than 200 years while our planet is millions of years old.

With the high incidence of obesity, and our high consumption of processed foods, it's hard not to draw the conclusion that one causes the other. You won't hear big industry stating that case because our economy depends on us buying the products being produced by the companies that employ us. You'll never see it reported that "scientists discovered refined flour kills," even if it were proven true because it doesn't support our way of life. We need industry.

Witnessing the epidemic of food illnesses such as Mad Cow, and now Bird Flu, I can envision a society without the mass produced meat industry. It will come to pass - nothing but your local farm will be allowed to sell meat because the big farm industry cannot guarantee safety of the food supply. Meat will become much more expensive because when they can no longer mass produce it, there is nowhere for prices to go but up. So do we whine and cry and moan about our misfortune or do we start to think of meat as something to savor and enjoy like the Sunday roasts we had years ago? We never ate meat every day then - and we weren't so fat either. We simply didn't eat as much processed foods. Most of us had moms at home cooking us dinner, making our lunches and even fixing our breakfasts.

Yes, progress marches on, but when it comes to your body, common sense rules the day. The Common Sense Diet! Try it on for size today.

Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get the Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

Article Source: http://EzineArticles.com/?expert=Kathryn_Martyn,_M.NLP

Low Carb Diet

2006-04-27T05:53:00.000-05:00

Low Carb Diets Revealed

2006-04-25T14:04:00.000-05:00

Low carb diet

By Paul Wolbers

With all of the conflicting studies and open interpretation of advice, it's no stunner that disorder reigns when it comes to the value and safety of low-carb diets. Whether it's Atkins, the South Beach or another low-carb set up, as many as 30 million Americans are doing a low-carb diet.

Advocates swear that the elevated quantity of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health conditions. Critics, on the contrary, attribute obesity and associate health conditions to over-consumption of calories from any source, and shortage of physical movement. Critics also contend that the shortage of grains, fruits, and vegetables in low-carbohydrate plans may lead to deficiencies of some key nutrients, like fiber, vitamin C, folic acid, and several minerals.

Any plan, either low or high in carbohydrate, can generate substantial weight loss during the primary stages of the diet. But bear in mind, the key to prosperous dieting is in being capable to part with the weight for good. Put another way, what does the scale reveal a year after going off the diet? Let's see if we can debunk some of the mystery around low-carb diets. Further down, is a listing of some relevant points taken from latest studies.

- Differences Between Low-Carb Diets.

There are several popular diets designed to reduce carbohydrate intake. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately larger quantity of the whole caloric intake. Atkins and Protein Power diets limit carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters assert to remove only sugars and foods that raise blood sugar levels excessively.

- What We Know about Low-Carb Diets.

Just about all of the studies to date have been small with a broad range of research objectives. Carbohydrate, caloric consumption, diet length and participant characteristics have varied greatly. Most of the studies to date maintain two things in common: Not one of the studies had participants with a mean age above 53 and Not one of the controlled studies lasted longer than three months. Findings on older adults and long-term results are scant. Several diet studies fail to monitor the amount of exercise, and consequently caloric expenditure. This helps to explain discrepancies among studies.

The weight loss on low-carb diets is a business of caloric restriction and diet length, and not with reduced carbohydrate intake. This discovery suggests that if you desire to lose weight, you should eat fewer calories and do so over a prolonged duration. Little data exists on the long-range safety of low-carb diets. In spite of the medical community concerns, no short-term adverse effects have been established on cholesterol, glucose, insulin and blood-pressure levels amongst participants on the diets. Adverse effects may not be exposed because of the short period of the studies. Researchers have found that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet.

The extended range weight difference for low-carb and other types of diets is comparable. Most low-carb diets invoke ketosis. Some of the potential consequences are nausea, vomiting, abdominal discomfort, and confusion. During the first stages of low-carb dieting some fatigue and constipation may be encountered. Usually, these symptoms go away quickly. Ketosis may also give the breath a fruity odor, somewhat similar to nail-polish remover (acetone).

Low-carb diets do not permit the consumption of more calories than other types of diets, as has been frequently reported. A calorie is a calorie and it doesn't matter weather they originate from carbohydrates or fat. Study discrepancies are likely the effect of uncontrolled circumstances; i.e. diet participants that cheat on calorie intake, calories burned during exercise, or any number of other factors. The drop-out rate for rigorous low-carb diets is somewhat high.

What Should You Do?

There are 3 significant points I would like to re-emphasize:

- The long-range success rate for low-carb and other types of diets is comparable.

- Despite their acceptance, little data exists on the long-term efficacy and safeness of low-carbohydrate diets.

- Rigorous low-carb diets are generally not sustainable as a routine way of eating. Boredom most often overcomes willpower.

It is clear after reviewing the subject, that more, well-designed and controlled studies are required. There just isn't a lot of satisfactory information available, especially regarding long-range effects. Strict low-carb diets generate ketosis which is an unusual and potentially stressful metabolic state. Under some circumstances this may cause health related complications. The diet you choose should be a blueprint for a lifetime of better eating, not just a hasty weight loss plan to reach your goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the proper diet for you. To this end, following a somewhat low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.

If you do resolve to follow a low-carb arrangement, bear in mind that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseed, and nuts are preferred to fats from animal origins. Even promoters of the Atkins diet now say men and women on their system should curb the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that just 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This switch comes as Atkins faces contention from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan.

Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbs such as fruits, potatoes and whole grains, retained.

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About the Author: Paul Wolbers is a Fitness Enthusiast dedicated to helping others achieve physical fitness and better overall health. You can visit his website and learn more at: http://www.MagnumNutrition.com

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Article Source: http://EzineArticles.com/?expert=Paul_Wolbers

Low carb diet

Low Carb Diet

2006-04-24T07:55:00.000-05:00

Low Carb Diet

Low Carb Diet - What Are Low Carb Diets
By Ian Mason

What is a low carb diet? Well, it doesn’t take a scientific mind to realize that people, and Americans especially, have difficulty choosing the right foods and an adequate quantity of those foods. To put it lightly, our diets are awful. We are obese with elevated cholesterol levels and blood pressure, and are crippled by arthritis and cancer. Although many maladies are dependent on one’s genetic makeup and can hardly be avoided, a lot can be said for eating wholesome foods to help fortify your body.

One of the most popular diets on the market these days are the low carb diets, such as Atkins, South Beach, or the Zone. Low carb diets typically advocate portion control and a concept called insulin control. When one eats a highly refined, sugary twinkie, the bloodstream is inundated with glucose within 7 minutes and not too much later, the pancreas releases excessive amounts of insulin to transport the blood glucose to where it needs to go. This causes your blood sugar levels to plummet and for the excess glucose to be stored as fat. This, of course, leads to obesity and heart disease.

So, instead of eating processed, sugary foods, one needs to eat what are called “complex carbohydrates”. These cause a more gradual climb in blood sugar levels and therefore provide more energy that lasts longer. This ingrained pattern of eating junk food out of laziness is what the low carb diets are trying to get rid of. Instead, they are advocating an restriction on starchy pastas, potatoes, and breads, while advocating an increased consumption of good protein sources and fresh vegetables and fruits. According to research, by ingesting more protein, one’s metabolism has to work harder to break it down for use as energy, thus raising the metabolic rate. So, not only will you be burning more calories, but by limiting the intake of starchy carbs, one is protecting themselves from the complications of type II diabetes. So, low carb, high protein diets seem to make sense but is there scientific merit to their claims?

Yes, when one lowers their intake of starchier and more refined carbs, there are numerous health benefits that come with the territory. First of all, research has proven that people can lose substantial weight on a low carb diet without restricting calories. Low carb, high protein diets can help lower triglyceride levels, increase HDL cholesterol levels, reduce blood glucose levels for diabetics as well as non-diabtetics, improve insulin sensitivity, lower blood pressure, improve concentration due to regulated blood glucose levels, and lower blood insulin levels. Others have made unsubstantiated claims that low carb, high protein diets left them with fewer headaches, lessened PMS symptoms, healthier looking skin, and even better joint motion.

There is a lot to be said for low carb diets, but if this sounds like the plan to help initiate your path to weight loss, consult your physician or a dietitian before setting out on a diet that, if misunderstood, could certainly be life threatening. Good luck.

Want free weight loss support for your low carb diet? Find low carb diet tips and join our free weight loss support group.

Article Source: http://EzineArticles.com/?expert=Ian_Mason

Low carb diet

Low Carb Diet

2006-04-24T07:51:00.000-05:00

Low Carb Diet

2006-04-23T11:30:00.000-05:00

Low carb diet

The Science of Lowcarb Diets: Why They Work
By Philip Nicosia

You long for firmer muscles and smaller waist. Everybody does. Do you think you can’t lose weight? Yes, you can. But the truth is you can’t lose weight without a diet – a plan.

Low Carb Diet

Weight-loss experts and diet plan authors all agree that much of our excess weight comes from the carbohydrates we eat, especially the highly refined or processed ones such as potatoes, baked goods, bread, pasta and other convenient foods. To aggravate the problem, few of us get enough exercise to ward off excess pounds.

The basic science behind the low carb diet is to limit the consumption of foods with a lot of carbohydrates. The low carb diet includes many popular weight-loss programs such as the Atkins, South Beach, Zone and Carbohydrate Addict Diet.

Does It Really Work?

One of the food groups which the body needs to survive are carbohydrates. Carbohydrates also referred to as carbs come in two types – sugars and starches. Sugars are simple carbs usually sweet tasting like biscuits and sweets and easily digested. Whereas, starches are complex carbs found in bread, pasta, noodles and rice and take longer to digest.

The body transforms all these digestible carbs into glucose, the sugar that our cells use as fuel or energy. When glucose molecules pass from the intestine into the bloodstream, the pancreas releases insulin, a hormone that mobilises cells to absorb it. Muscle, fat and other cells then absorb the excess glucose from the blood and insulin levels return to normal.

After a meal high in glycemic index (ranking of foods according to how fast their sugars are released into the bloodstream), blood-sugar levels rise higher and rapidly. The insulin needed to fill all that sugar into muscles and fat cells also weaken the activity of glucagon, a hormone that signals the body to burn stored fuel when blood-sugar levels fall below a certain point. Glucose level drops so low leaving the body starved for energy. The brain and intestine then send out hunger signals. New cravings are created requiring more carb intake. We, then overeat that leads to more fat, rise in blood insulin level, more hunger, and more weight gain and the cycle goes on.

On the contrary, adhering to a low carb diet puts an end to this cycle. Reduced carbohydrates would mean decreased insulin level, increased glucagon level, weight loss, improved triglycerides (fats carried in the blood which are necessary but when excessive cause coronary damage), decrease in LDL (bad cholesterol), increase in HDL (good cholesterol).

The bottom line – Give refined or processed carbohydrates which cause rapid changes in blood sugar, trigger hunger, thereby encouraging overeating that ultimately leads to obesity smaller spots on your plate. Anyway, nobody ever died from skipping potatoes, pasta, rice and white bread.

That said; go get yourself a few good low carb cookbooks. Better still, leaf through this site’s 1,000+ low carb recipes – a seemingly endless variety of recipes. Try every recipe imaginable and make this diet as enjoyable and diverse as possible.

Yes, you can diet. Lose weight! Live longer!

Lowcarbdiets.eu.com is a website providing information on low carb diets, low carb food and low carb books to help you on your way to losing weight.

Article Source: http://EzineArticles.com/?expert=Philip_Nicosia

Low carb diet

Low Carb Diet

2006-04-21T08:12:00.000-05:00

Low carb diet

The Atkins Low Carb Diet: Still Very Popular After All This Time!
By Kevin Urban

The Atkins Low Carb Diet: Still Very Popular After All This Time!

The Atkins low carb diet has been around since the mid-1970’s and really took off in popularity during the 1990’s and 2000’s. After all that time it has certainly proven its ability to help people lose weight and keep the weight off.

The Atkins Low Carb Diet Difference

What has made the Atkins diet program continue to be so popular over the years when other diet plans have come and gone? What is so different about the Atkins diet guidelines that have allowed followers to be so successful with their weight loss?

The difference is in the attitude that the Atkins low carb diet fosters. It is not just a temporary pattern of eating, nor is it a huge cutback in calories that cannot be maintained over time. Instead, the Atkins diet program is really a lifestyle, not just a diet program. It focuses on changing habits for long term effect, not just short term cutting calories and then a return to old eating patterns.

Making it Easy to do Atkins

Most people find it easy to follow the Atkins low carb diet for two reasons:

• The food is delicious – no bland or boring meals

• The food is easy to find – at the grocery store, at convenience stores, at restaurants, and more

The taste of food in the Atkins diet meal plans is really different from other diet plans. You do not have to deprive yourself of the foods and flavors that you really enjoy. In fact, you are practically required to eat the foods and flavors that you most enjoy. What a deal!

With other diet plans, it can be tough to find the food that you are supposed to eat each day. Some plans require you to buy their own food, which is okay if you have easy access to it and do not ever eat a meal out. With Atkins, though, you know which foods are okay and which ones are not, and you use that information to select what you eat no matter where you may be.

Atkins Diet Foods – Make it Yourself or Buy it Pre-Made

The Atkins low carb diet lets you have the best of both worlds when it comes to selecting food. You can make meals yourself by selecting from the huge list of allowed foods, or if you are in a hurry, you can choose pre-made meals from the Atkins group themselves.

Some of the most popular pre-made foods include:

• Breakfast bars

• Snack bars

• Meal replacement bars

• Liquid shakes

• Candy

• Ice cream

Pre-made foods are really convenient and easy when you are on the go and do not have time to eat a regular meal, or just to carry along in your purse or briefcase for those times when you need a little boost. Many people keep a box of snack bars in their office drawer or a few liquid shakes in the office refrigerator just to have on hand.

How does Atkins Compare to Other Low Carb Diet Plans?

When the Atkins low carb diet first came out in the 1970’s it was unique; there was nothing comparable in widespread use. During the resurgence in the 1990’s and 2000’s, though, a whole host of imitators and similar versions began to appear.

Most of those other low carb diet plans were similar to the Atkins diet guidelines, but they lacked two important components for success:

• A proven nutritional approach

• Ongoing support and motivation to stay with a low carb lifestyle

The Atkins diet program is a proven nutritional approach. When you feed your body a diet high in carbohydrates that is what it burns mostly for fuel, leaving fats to build up and get stored away. Reducing the carbohydrate intake, though, forces the body’s metabolism to “switch gears” so to speak, and start burning stored fats instead.

When you adopt an Atkins-based low carb lifestyle, you are not left alone to muddle through entirely by yourself. There are many Atkins books, articles and other publications available to encourage you and motivate you to truly change your lifestyle. There are carb counters, calendars, food journals, cookbooks, recipe collections and more – just about any kind of support or helpful tool you could possibly want.

The Atkins web site is also a tremendous source of information and support. There are free online classes, discussion groups, informational articles, and a free e-mail newsletter. All of these items are designed specifically to help you adopt and maintain a low carb lifestyle so that you can enjoy dramatic and lasting weight loss success.

Atkins Controversy

Of course, no diet plan is without at least some controversy along the way, and Atkins is no exception. Some people are very concerned about the high levels of fats allowed on the diet, especially during the induction and weight loss phases.

What most naysayers do not fully appreciate, though, is that as your body becomes accustomed to a low carbohydrate lifestyle you can gradually increase carbs. Over time, your diet gradually starts to include many more varieties of nutrients, offering you a good solid nutritional base to keep you active and healthy.

Another reason to appreciate the unique Atkins low carb diet is that it cuts down on harmful sugars and other sweets without leaving you with uncontrollable cravings that cause you to have episodes of binging on cookies, candy and other sweets. Atkins is a satisfying collection of foods, allowing you a taste of sweets now and then but generally keeping you satiated and satisfied thanks to the variety of other foods that are allowed.

Getting Started

Before starting any diet or nutritional regimen, you should consult with your doctor and have a thorough check up. He or she will then have a baseline of information about your health, making it easier to track your progress and really see how much your health improves over time.

I encourage you to work with your doctor and connect with others who are following a low carb lifestyle in order to gain the maximum benefit and effectiveness from the Atkins low carb diet.

About the Author:

Kevin Urban is the editor at Atkins-Diet-Advisor.com, an easy-to-use guide to help you get started on the Atkins diet plan. His website is a great resource for free Atkins diet plan information, Atkins diet books, recipes and low carb meal plans.

Copyright 2006 Atkins-Diet-Advisor.com

Article Source: http://EzineArticles.com/?expert=Kevin_Urban

Low carb diet

Low Carb Diet

2006-04-17T08:34:00.000-05:00

Low carb diet

By Jamie Hale

The body derives it’s energy from four key fuels 1) glucose 2)proteins 3) free fatty acids 4) ketones. The primary determinant of the fuel utilized is the availability of carbohydrate. The body has three storage units that can be utilized during times of calorie deprivation: 1) carbohydrate, which is sotred in liver and the muscles 2) protein, which can be converted to glucose in the liver 3) fat, which is stored primarily in adipose tissue. Under specific conditions a fourth fuel comes into play -ketones which are derived from the incomplete breakdown of free fatty acids. Under normal dietary conditions ketones play a minimal role in energy prodcition. During times of Low carb dieting or starvation diets ketones impact energy production significantly.

When looking at storage of bodily fuels triglyceride is the most abundant. Carrbohydrate stiores are minimal compared to protein and fat. Although stored protein could possibly fuel the body longer than stored carbohydrates too much reliance and protein for energy could result in death. The average person has enough body fat to live for months without food. There are numerous documented cases where morbidly obese patients were fasted for up to one year.

In gereral the body utilizes the fuel that is most abundant in the bloodstream. As an example when glucose elevates in the bloodstream the body will utilize mostly glucose. When glucose levels begin to lower the body uses less glucose. When decreasing carbohydrate availability the body begins a metabolic shift resulting in a higher dpendence on fat for energy.

Many trainees like to point to the fact that a high carb diet is protein sparing. Keep in mind while a high carb diet is protein sparing it is also fat sparing. High levels of carbohydrates decrease the use of fat for fuel.

In the initial days of fasting prtein is converted to glucose. This is where some people formed the idea that low carb diets were muscle wasting. WITH AN ADEQUATE AMOUNT OF PROTEIN INTAKE THESE MUSCLE WASTING EFFECTS CAN BE MINIMIZED IN THE EARLY STAGES OF THE DIET. AS THE BODY BECOMES KETOGENIC PROTEIN IS SPARED.

Most tissues of the body can use FFA for fuel. Although, there are tissues that cannot utilize FFA for fuel including brain, red blood cells, renal medulla, bone marrow and type 2 muscle fibers. One of the biggest mis-conceptions about human physiology is the belief that the brain can only run on glucose. Under normal dietary conditions the brain primarily functions by using glucose, but under conditions of ketosis the brain can run efficiently by using ketone bodies. Arguably the most important tissue in terms of ketone body usage is the brain which can derive up to 75% of it’s energy requirements from ketone bodies once adaptation occurs. Other research indicates that ketone bodies are the preferred fuel of many tissues. One exception is the liver which does not use ketones for fuel, but relies on FFA.

There are several factors which influence the fuel used by the body.

Factors influence fuel utilization

1) amount of each nutrient being consumed

2) level of hormones such as insulin and glucagon

3) bodily stores of each nutrient

4) levels of regulatory enzymes for glucose and fat breakdown

Amount of nutreint being consumed

There are four substances that we dervie calories from these include 1) carbohydrate 2)protein 3)fats 4)alcohol.

Generally speaking, the body utilizes glucose in direct proportion to the amount of carbohydrate being consumed. If carb intkae increases the bodies utilizaton increases and vice-versa.

When protein intake increases protein oxidation will also increase to a degree. If protein intake drops the body will use less protein for fuel. The body attempts to maintain body protein at constatn levels.

The amount of dietary fat being consumed does not significantly increase the amount of fat used for fuel by the body. Fat burning is determined indirectly by alcohol and carbohydrate consumption. The consumption of alcohol will almost completely inhibit the bodies ability to burn fat for fuel. The greatest rates of fat oxidaton will occur when carbohydrates and alcohol are limited. Levels of muscle glycogen also regulate how much fat is used by the muscle.

Hormones

Insulin’s primary role is to keep blood glucose in a range of 80-120 mg/dl. When blood glucose raises above 120 the pancreas releases insulin to lower blood glucose. The greatest increase of blood glucose come after the consumption of carbohydrate (different types have differing effects). Protein causes a smaller increase in insulin output because some individual amino acids can be converted to glucose. FFAs and ketones can also stimulate an inslun respone, but the response is a great deal less than that which comes from the consumption of protein or carbs.

As blood glucose drops insulin levels decrease as well. With the decrease in insulin the body begins to break down stored fuels. Fat cells are broken down into glycerol and FFAs and released into the bloodstream. Proteins are broken down into individual amino acids and glycogen stored in the liver is broken down into glucose and released into the bloodstream.

Glucagon is a hormone released from the pancreas that acts to control blood glucose as well. Glucagon acts to raise blood glucose when it drops below normal. Glucagon’s main action is in the liver as it breaks down liver glycogen and releases it into the blood stream. Glucagon also plays an important role in ketone body formation in the liver. Glucagon released is stimulated by exercise, decreasing blood glucose and insulin and protein consumption. Elevated levels of insulin inhibut the pancreas from releasing glucagon

From the information provided above it is apparent that insulin and glucagon play antagonist roles to one another. Insulin is primarly a storage hormone: while glucagons’s primary role is to moblilze fuel stores for use by the body.

Growth hormone is another hormone which has numerous effects on the body. GH is released in respone to exercise, a decrease in blood glucose, and carb restriction or fasting. GH is a growth promoting hormone increasing protein synthesis in the muscle and liver. GH also acts as a FFA mobilizer.

Most of the anabolic effects of GH are mediated through a class of hormones called insulin-like growth factors (IGFs). IGF-1 is the key contributor to anabolic growth in most of the bodies tissues. GH stimulates the liver to produce IGF-1 but only in the presence of insulin. High GH levels in combination with high insulin levels (protein carb meal) will raise IGF-1 levels increasing anabolic reactions in the body. On the other end high GH levels with low insulin levels will not cause and increase in IGF-1 levels.

The thyroid gland produces two hormones, thyroxine (T4), and triidothyronine (T3). In the human body T4 is primarily a storage form of T3 and plays few physiological roles itself. Thyroid hormones can have an effect on all tissues of the body. Chronically low carb intake can signifcatinly lower thyroid hormone.

Cortisol is a catabolic hormone released by the adrenal glands. Cortisol is involved in gluconeogenesis as well as fat breakdown. Cortisol is required for life but excessive amounts can be detrimental to health causing protein breakdwon, bone tissue degradation, immune system impairment, connective tissue and skin weakening.

Adrenaline and noradrenaline (epinephrine and norepinephrine) are released from the adrenal glands and are frequently referred to as fight or flight hormones. These hormones are generally released in response to cold, exercise, or fasting. Epinephrine is released from the adrenal medulla, while nor epinephrine is released primarily from the nerve terminals. The primary role the adreanl hormones adrenaline and nor - adrenaline play in the ketogenic diet is to stimulate free fatty acid release from fat cells.

In humans, insulin and adrenaline and nor-adrenaline have the most profound effect on fat mobilization. In general, insulin acts as storage hormone while adrenaline and nor-adrenaline stimulate fat breakdown.

LIVER GLYCOGEN

All foods coming through the digestive tract are processed initially in the liver. In general, liver glycogen is the key determinant of the body’s tendency to store or breakdown nutrients. There is a direct correlation between liver glycogen levels aond bodyfat levels. High levels of liver glycogne are usually related to higher bodyfat levels.

The liver serves as a storehouse for glycogen. Liver glycogen is broken down in response to glucagon and released into the bloodstream. When liver glycogen is full the body is generally in an anabolic state. Incoming nutrients are stored as glycogen, proteins, and triglycerides. This is sometimes called the fed state.

When liver glycogne is depleted the liver shifts roles and becomes catabolic. Glycogen is broken down into glucose, protein is broken down into amino acids, and triglycerides are broken down inot FFA’s. This is often referred to as the fasted state.

Ketogenesis will occur when liver glycogen is depleted, blood glucose drops, and the insulin/glucagon ratio shifts.

ENZYME LEVELS

Enzyme levels are primarily determined by the nutrients being ingested in the diet and the hormonal levels that result from the ingestion. When carb intake is high and glucose and glycogen storage is stimulated the enzymes involved in fat breakdown are inhibited. On the other hand when insulin drops the enzymes involved with glucose use are inhibited and the enzymes involved in fat breakdwon will increase.

Relevant research in regards to ketogenic dieting

A comparative study of two diets in the treatement of primary exogenous obesity in children

Pena L, Pena M, Gonzalez J, Claro A,

One hundred and four children, ages six to fourteen with exogenous obesity were subjected to two different diets, Ketogenic (low carb) and hypocaloric, for eight weeks.Body weight, serum triglycereides, cholesterol, glucose tolerance test, blood glucose, and plasma insulin determination were measured before and after diets. The results revealed significant differences in bodywt, and triglyceride concentration, with both diets. There were significant differences in the fasting insulin levels, insulinogenic index, and insulin concentration after a glucose tolerance test in the patients treated with a KD diet.

Copyright 2005 Jamie Hale

Jamie Hale is the author of four books. He is a sports conditioning coach, fitness and nutrition consultant and owner of Total Body Fitness and MaxCondition Sports Conditioning. He is also a member of the World Martial Arts Hall of Fame in recognition of his conditioning work with martial artists.

Article Source: http://EzineArticles.com/?expert=Jamie_Hale

Low carb diet

Low Carb Diet

2006-04-15T17:57:00.000-05:00

Low carb diet

Low Carb Diet - What Are Low Carb Diets
By Ian Mason

What is a low carb diet? Well, it doesn’t take a scientific mind to realize that people, and Americans especially, have difficulty choosing the right foods and an adequate quantity of those foods. To put it lightly, our diets are awful. We are obese with elevated cholesterol levels and blood pressure, and are crippled by arthritis and cancer. Although many maladies are dependent on one’s genetic makeup and can hardly be avoided, a lot can be said for eating wholesome foods to help fortify your body.

One of the most popular diets on the market these days are the low carb diets, such as Atkins, South Beach, or the Zone. Low carb diets typically advocate portion control and a concept called insulin control. When one eats a highly refined, sugary twinkie, the bloodstream is inundated with glucose within 7 minutes and not too much later, the pancreas releases excessive amounts of insulin to transport the blood glucose to where it needs to go. This causes your blood sugar levels to plummet and for the excess glucose to be stored as fat. This, of course, leads to obesity and heart disease.

So, instead of eating processed, sugary foods, one needs to eat what are called “complex carbohydrates”. These cause a more gradual climb in blood sugar levels and therefore provide more energy that lasts longer. This ingrained pattern of eating junk food out of laziness is what the low carb diets are trying to get rid of. Instead, they are advocating an restriction on starchy pastas, potatoes, and breads, while advocating an increased consumption of good protein sources and fresh vegetables and fruits. According to research, by ingesting more protein, one’s metabolism has to work harder to break it down for use as energy, thus raising the metabolic rate. So, not only will you be burning more calories, but by limiting the intake of starchy carbs, one is protecting themselves from the complications of type II diabetes. So, low carb, high protein diets seem to make sense but is there scientific merit to their claims?

Yes, when one lowers their intake of starchier and more refined carbs, there are numerous health benefits that come with the territory. First of all, research has proven that people can lose substantial weight on a low carb diet without restricting calories. Low carb, high protein diets can help lower triglyceride levels, increase HDL cholesterol levels, reduce blood glucose levels for diabetics as well as non-diabtetics, improve insulin sensitivity, lower blood pressure, improve concentration due to regulated blood glucose levels, and lower blood insulin levels. Others have made unsubstantiated claims that low carb, high protein diets left them with fewer headaches, lessened PMS symptoms, healthier looking skin, and even better joint motion.

There is a lot to be said for low carb diets, but if this sounds like the plan to help initiate your path to weight loss, consult your physician or a dietitian before setting out on a diet that, if misunderstood, could certainly be life threatening. Good luck.

Want free weight loss support for your low carb diet? Find low carb diet tips and join our free weight loss support group.

Article Source: http://EzineArticles.com/?expert=Ian_Mason

low carb diet

Low Carb Diet

2006-04-14T08:50:00.000-05:00

Low carb diet

Chicken Bacon Club Salad

Serves:4-6,5

CarbsPerServing:Unsure, but think it is minimal

Prep Time:30 minutes

Effort:Easy

Ingredients:
4 boneless skinless chicken breasts 1 Cup Mayo
6 slices bacon 2Cups shredded cheddar cheese

How to Prepare:
Cook bacon until crisp, then crumble. Cube chicken breast and cook
thoroughly. Mix all ingredients together. Spred into a 8” cake pan.
Bake for about 15 minutes. Serve on top of a bed of lettuce. Top
with black olives if you like. Very yummy!

Yummy Chicken Taco Salad

CarbsPerServing:no counts provided

Effort:Easy

Ingredients:
Taco Salad: 4 chicken breast – boil, then shred with fork
Olive Oil Cumin
Chili Powder 1 Can Rotel tomatoes with green chilis
1 Large yellow onion – diced 1 Head Iceberg lettuce
1 Can black olives Shredded cheddar cheese
Sour Cream Guacamole (optional)Homemade Salsa:
1 large can peeled tomatoes 1 small bunch cilantro
1 medium/large onion garlic salt

How to Prepare:
In a large skillet, pour about 2 Tblsp olive oil and turn up to
med/high heat. Sautee about ¼ of the onions. Add the shredded
chicken, cumin and chili powder and Rotel. Simmer for approximately
20 minutes, stirring occasionally.
Meanwhile, shred lettuce and place in bowls. When Chicken mixture is
done, place a heaping on top of the lettuce and cover with cheese,
olives, sour cream, the remaining onions.
Combine salsa ingredients in blender. Add to salad.. this will be
used as your dressing. Enjoy!

Low carb diet

Low Carb Diet

2006-04-13T10:39:00.000-05:00

Low carb diet

Caulif-broccoli salad – THE BEST!

Serves:plenty – 16 or so

CarbsPerServing:never counted, but low

Prep Time:a tedious ½ hour

Effort:Average

Ingredients:
1 lg head cauliflower 1 lg bunch broccoli
1 sm onion (or 4 green ones) 1 pkg froz peas (or pea pods)2 cups mayo
1 cup sour cream 1 tsp garlic powder

How to Prepare:
mix mayo, sour cream and garlic powder in a small bowl.
Break caulif and broccoli into bite sized florets. Add onion. Toss
sauce with broccoli, cauliflower and onion. Add peas last (if using
pods, cut into ¼ inch pieces. Refrigerate at least 4 hours or
overnight.

Cheesy Herb Dressing

CarbsPerServing:8g total

Effort:Easy

Ingredients:
½ cup yogurt 1 tablespoon oil
1 tablespoon Parmesan cheese – grated ¼ teaspoon basil – dry1 tablespoon parsley – dry
1 ½ teaspoons lemon juice ¼ teaspoon garlic powder

How to Prepare:
Combine all ingredients and mix well. Chill overnight.

Cheesy Thousand Island Dressing

CarbsPerServing:35g total

Effort:Easy

Ingredients:
1 cup cottage cheese ¼ cup ketchup
1 teaspoon paprika ¼ teaspoon salt
1 tablespoon relish1/8 teaspoon pepper 2 tablespoons celery – finely diced
2 tablespoons green pepper – finely diced 2 tablespoons onion – finely diced
2 tablespoons olive oil

How to Prepare:
In a blender combine cheese, ketchup, oil and spices. Blend till
smooth. Stir in rest of ingredients. Chill several hours.

Low carb diet

Low Carb Diet

2006-04-11T14:15:00.000-05:00

Low carb diet

Broccoli, Olives, & Egg Salad

Serves:4

CarbsPerServing:?

Prep Time:10 minites

Effort:Easy

Ingredients:
Fresh broccoli florets Boiled eggs
Green olives Red Onion
Mayonnaise Black Pepper
Paprika Salt

How to Prepare:
Quantities of everything according to taste. I would use I bunch
brocooli, 3 eggs chopped in large pieces, ½ cup olives, ½ large
red onion chopped. The rest of the ingredients really depend on your
preferences, but black pepper really makes this salad. Mix
everything together and coat well with mayo. Chill and serve.

Bruschetta Style Tomato Turkey Salad

Serves:1 or 2

CarbsPerServing:approx 8 (w/o subtracting fibre)

Prep Time:10 minutes Effort:Easy

Ingredients:
1 cup ground turkey 1 cup mixed lettuce
1 tomato 4 or 5 kalamata olives
salt pepper 1 or 2 T olive oil
1 tsp crushed garlic 1 tsp basil paste (or a few leaves of finely chopped fresh basil)

How to Prepare:
Dice the tomato and place in a small bowl. Add chopped olives, olive
oil, garlic, basil, and salt and pepper to taste.
Brown the turkey mince in a saucepan. Add the tomato mix to the
turkey and mix together.
Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as
italian restaurant food.

Low carb diet

Low Carb Diet

2006-04-10T07:40:00.000-05:00

Low carb diet

Broccoli & Bacon Salad

Serves:8-10

Prep Time:15 Minutes

Effort:Difficult

Ingredients:
2 Heads Broccoli Hellman’s Mayo (to taste)
Hidden Valley Ranch Dressing (to taste) 1 Jar Real Bacon Bits
¾ Package Cracker Barrel Sharp Cheddar Cheese ½ Small Vidalia Onion
Salt & Pepper

How to Prepare:
Pull broccoli from stems and steam. Broccoli should still be crispy.
Refrigerate when done. Shred the cheddar cheese and set aside. After
broccoli cools, add mayo, ranch, bacon bits, onion, cheese, salt and
pepper. Mix together and refrigerate until ready to serve. YUMMY!

Broccoli, Olives, & Egg Salad

Serves:4

CarbsPerServing:?

Prep Time:10 minites

Effort:Easy

Ingredients:
Fresh broccoli florets Boiled eggs
Green olives Red Onion
Mayonnaise Black Pepper
Paprika Salt

How to Prepare:
Quantities of everything according to taste. I would use I bunch
brocooli, 3 eggs chopped in large pieces, ½ cup olives, ½ large
red onion chopped. The rest of the ingredients really depend on your
preferences, but black pepper really makes this salad. Mix
everything together and coat well with mayo. Chill and serve.

Low carb diet

Low Carb Diet

2006-04-08T09:45:00.000-05:00

Low carb diet

Blue Cheese Dip/Dressing

CarbsPerServing:8g total

Effort:Easy

Ingredients:
4 ounces bleu cheese, crumbled 4 ounces sour cream
4 ounces mayonnaise1/8 teaspoon garlic powder 1/8 teaspoon onion powder

How to Prepare:
Mix ingredients and refrigerate ½ hour before serving.

Great Blue Cheese Dressing

CarbsPerServing:18g total

Effort:Easy

Ingredients:
16 ounces mayonnaise 1 container sour cream – (1 oz) (1 to 16)
12 ounces blue cheese – crumbledgarlic powder – to taste
1 dash vinegar finely chopped onion

How to Prepare:
Combine all the above ingredients for a great blue cheese dressing
that will really make salads more fulfilling. Enjoy.
NOTES : Carbs for sour cream, garlic powder and onion not included –
adjust accordingly.

Blue Cheese Dressing 2

Serves:10

CarbsPerServing:8g total

Effort:Easy

Ingredients:
4 ounces blue cheese – such as Roquefort ½ cup sour cream
½ cup mayonnaise1/4 teaspoon pepper 1 dash hot pepper sauce
¼ cup chives – minced

How to Prepare:
In a small bowl, break up the cheese with a fork and mash it
lightly, leaving some small chunks. Add everything else but the
chives and mix together thoroughly. Stir in the chives. Cover the
bowl tightly and store in the refrigerator up to a week.

Low carb diet

Low Carb Diet

2006-04-07T07:42:00.000-05:00

Low carb diet

Black & Blue Salad

CarbsPerServing:20

Prep Time:15

Effort:Easy

Ingredients:
2 heads of butterhead lettuce 6 oz. Of cold leftover steak,thinly sliced
8 cherry tomatoes, sliced in half6 oz. Bleu cheese
10 tbs heavy cream 2 tbs mayonnaise
1 tbs vinegar (optional)

How to Prepare:
Beat the heavy cream and mayonnaise together in a small mixing bowl.
Crumble half the bleu cheese into the mixture (reserving the other
half for a garnish) and stir a few times. Add a drizzle of the
vinegar if it is too thick. Chill for at least two hours. (The
longer it chills, the more intense the flavor becomes.)
Slice the butterhead lettuce in wedges (or tear into pieces if you
prefer) and place on four salad plates. Pour the bleu cheese
dressing over the lettuce. Arrange strips of the cold steak (cold
filet is outrageously good in this dish!)and four cherry tomato
halves over the lettuce. Sprinkle the reserved bleu cheese on top.
Give each plate a grind of fresh pepper and serve immediately.

Low carb diet

Low Carb Diet

2006-04-06T08:36:00.000-05:00

Low carb diet

Basics: Meat, Egg or CarbsPerServing:7g total

Effort:Easy

Ingredients:
½ pound chicken, beef, or ham – cooked and cut according to preference
OR
12 ounces tofu, firm drained very well
OR
6 large eggs 2 tablespoons mayonnaise
1 tablespoon yellow mustard
¼ cup chopped onion ¼ cup chopped celery
2 tablespoons capers –
drained 3 tablespoons dill pickle – chopped

How to Prepare:

Note: chop meats to desired chunkiness after cooking. Leftovers work
great!

In a large bowl, mix desired main ingredient with remaining ingredients.
Season to taste with salt and pepper. I like to add a little horseradish sauce to
the ham or roast beef salad for some zip.
For egg salad: Mix everything but the eggs well. Chop eggs to desired
chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce
if desired. A squeeze of lemon also goes well.
For eggless salad: Mix everything but the tofu Squish tofu with your hands
or with a fork until it breaks apart. Fold in with remaining ingredients.
Eggless salad should sit for at least an hour, refrigerated, before serving.
Lemon or a few drops soy sauce work great in tofu based salads.

**personal note*** Process meats find in a food processor for more of a
‘spread’ consistency. Don’t process with the remaining ingredients until you get the
meat broken down almost to the size you want. The spreads work very well on
lettuce leaves for roll-ups The chunky version works great over lettuce for a
salad meal.

NOTES : Counts for tofu and eggs not included in totals… tofu is 10 carbs,
eggs 3.6.

Low carb diet

Low Carb Diet

2006-04-05T09:00:00.000-05:00

Low carb diet

Bacon Cheeseburger Salad CarbsPerServing:7g total

Effort:Easy

Ingredients:
3 ounces lean ground beef crumbled,cooked and
drained
4 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion1/2 medium tomato – chopped
1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)

How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon
and cheese.

Low carb diet

Low Carb Diet

2006-04-04T10:31:00.000-05:00

Low carb diet

Bacon & Egg Salad CarbsPerServing: 23g total

Effort: Easy

Ingredients:
8 eggs 1 cup mayonnaise
½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –
4 thin radishes – sliced thin 1 head lettuce – torn fine for
salad 1 avocado – cubed

How to Prepare:
Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all
ingredients in a bowl.

NOTES:
Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs
for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper
cheese not included in above total – adjust accordingly

Low carb diet

Low Carb Diet

2006-04-03T08:24:00.000-05:00

Low carb diet

Beef Salad UnknownCarbsPerServing: no counts provided

Effort:Easy

Ingredients:
Cold Roast beef – shredded or
coarsely chopped boiled eggs
Chopped onion ( I use green onions)Chopped dill pickle
Sliced celery Mayo

How to Prepare:
Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy
on Wasa or maybe even with pork rinds for dipping!

Click here to find out what the Low Carb Industry doesn't want you to know.

low carb diet

Low Carb Diet

2006-04-02T18:12:00.000-05:00

Low carb diet

BLT Salad CarbsPerServing:7g total

Effort:Easy

Ingredients:
7 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce 1/8 cup chopped onion1/2 medium tomato –
chopped 1 tablespoon mayonnaise

How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.

Low carb diet

Low Carb Diet

2006-03-31T13:43:00.000-05:00

Low carb diet

Blue Cheese Salad Dressing 1CarbsPerServing:1g total
Effort:Easy

Ingredients:

1 tablespoon sour cream 2 teaspoons mayonnaise
2 teaspoons heavy cream1 tablespoon blue cheese 1 teaspoon powdered
ranch dressing mix.

How to Prepare:
Mix all together and chill before serving.

NOTES : Counts for ranch dressing mix not included in totals.

Low carb diet

Low Carb Diet

2006-03-22T13:44:00.000-05:00

Low carb diet

Low Carb Diet Recipes

Include Low Carb Diet Recipes in Your Collection

To encourage yourself to maintain a healthy diet, eating lots of good tasting food is a must. Gone are the days of living on carrot and celery sticks while watching others eat platters of pasta and steaks.

You don't always need 'official' low carb diet recipes to create a delicious low carb meal, if you are at all creative in your thinking. You can still use plenty of herbs and spices, especially the most healthful ones like garlic and onions to make a meal enjoyable and palatable. You can substitute high carbohydrate laden ingredients with other lighter varieties, or at least more healthful ones.

Yes, even including pasta in low carb diet recipes is possible, if there is just a tiny bit so you don't feel deprived. You can put lots of vegetables and a variety of low-fat meat, poultry or fish in the sauce. Make it about the sauce and not about the pasta. While whole grain foods have as many carbohydrates or even more than processed or refined foods, they are much healthier and you stay full longer.

Another thing that is no longer necessary is feeling hungry all the time when on a diet. Feeling hungry and deprived does not work for very long. If you have an arsenal of low carb diet recipes, even if you don't follow them to the letter, you will learn to compare the ingredients which are at a minimum or absent, and get ideas for what could be substituted in your favorite recipes.

It is important to remember that when dieting does not work, it's because once you stop and go back to your 'normal' eating patterns, you will gain the weight back. However, if you instead see it as a lifestyle change, and are determined to make it permanent, the best way is to be realistic. You will need to replace every fattening, high carb recipe you have with a collection low carb diet recipes. This is more effective than to just say you won't eat any of the foods that are traditional or favorites.

I found with so many favorite foods, it is the condiments, sauces or spices that are what make it a stand out - and not particularly the main ingredient. Luckily there are a lot of low carb, low calorie alternatives in these food items. For example, as a vegetarian I was craving a hamburger, yet I would never dream of eating meat. I came to the conclusion the best part of a hamburger is the mustard, pickles, onion, ketchup and lettuce. So when I would eat a 'veggie burger', which in those days still tasted a little like you would imagine cardboard tastes, I made sure to load it with all of the above. Instead of a refined flour bun, I would substitute thinly slice whole grain bread. You will barely know you are not enjoying a hamburger and can feel satisfied and full, and with clean arteries.

Low carb diet

Low Carb Diet

2006-03-21T11:55:00.000-05:00

Low carb diet

Low Carb Weight Loss

How to Easily Achieve Low Carb Weight Loss

Without even going into the scientific principles that will explain carbohydrates, low carb weight loss can be achieved just simply by reducing the amount of most of the things that we eat. I am referring for one thing to the fact that you may have noticed at one time the USDA advised that eating six pieces of bread as the normal recommended daily value.

This is an absolutely ridiculous amount of bread for most people to eat. We have scientists running around in awe at the overwhelming amount of obesity in this country. These same scientists are the ones who advise eating all that bread! So, long story short, it doesn't take a medical degree to see that if you want to achieve low carb weight loss, eat less bread! It is that simple!

OK, having said all that, we know reducing portions is a workable solution, not just with bread, but with other carbohydrates. Low carb weight loss will also be promoted simply by avoiding refined and processed foods. Reducing or even eliminating as much sugar as possible is another major clue. Mind you, to just not pick up that candy bar is very simple. It's convincing yourself not to pick it up that is the difficulty with most 'sugar freaks'. It's a little too convenient for the meal on the run. The majority I have inhaled, I have done so without even standing still.

Here again, we can use the simple principal of moderation in reducing portions to have our candy and eat it too. Don't deprive yourself every time you have a craving. Instead, eat a small piece of candy; but remember to buy them that way. If you buy a bag, what is to stop you from eating several small pieces. More scientific facts are in order here: Several small pieces of candy are equal in diet damage to a whole candy bar and more risky since the whole bag may be equal to far more than a couple candy bars!

Same thing for cookies. Don't buy a bag of cookies if you are interested in achieving weight loss or maintaining healthy weight. Buy a little package of cookies, but since they usually have six, even throwing half away may be necessary. Don't want to waste? Leave it on a skinny person's desk or on the table in the coffee room at your office.

Can you stand another one? Even cake can be purchased by the slice and you can eat just half the slice. Accidentally on purpose, you can knock the rest on the floor. One bite is all you need to experience the wonder. Like the frosting and not the cake or vice versa? Throw the other half OUT!

Baked goods and sweets, as we know all too well, are the biggest offenders. The reason is because they have several factors that make them the antithesis of the low carb weight loss diet plan. They not only contain sugar in huge amounts, they contain processed and refined flour, and sometimes saturated fatty cream.

Plug your ears and say "steamed asparagus", while I mention how much I love things like these little dainties, obviously invented by the devil. Remember the old adage, 'you are what you eat' and never forget it also shows. Chocolate frosted cream puffs are to be eaten (half) and not worn, but you will!

Low carb diet

Low Carb Diet

2006-03-20T08:26:00.000-05:00

Low Carb Diet

Planning a Low Carb Meal

When planning a low carb meal, we should still use the protein source as the main course. However, it is the starches and even some vegetables that add extra carbs. If there is not sufficient or even 'high-protein' in a meal, a person is not as satisfied, and also becomes hungry again sooner and may 'splurge'.

It's still easy to have a well-balanced, enjoyable low carb meal if we keep the emphasis on good flavors, plenty of vegetables and roughage, and a small or even symbolic amount of starches. It is important for the family not to feel they are being deprived; otherwise they won't agree to adhere to an indefinite future of healthy meals that will not cause obesity and/or ill health. You might also mention to them that you and they will find the whole idea more palatable if they don't whine, sneer or cluck at the dinner table. Funny how that works!

There is nothing about determining the elements of a low carb meal, that precludes using generous amounts of herbal and low-sodium seasonings, or wonderful things like garlic and onions. Garlic and onions are both very healthy things to eat. Garlic in particular has known value in promoting arterial health and other benefits. You can go heavy on it for extra flavor, using it in both raw and cooked form. Elephant garlic is baked and can be used as a spread. It is more delicate (weaker) than regular garlic in flavor.

The main problems when limiting carbohydrates in a low carb meal are the starches such as white rice, pasta, bread, potatoes and other starchy vegetables such as corn. I was surprised that some low carb diets do not even allow carrots! Carrots! The staple of dieters for hundreds of years! I won't miss them much. We do need some carbohydrates in our diet, particularly the complex variety, and I am sure carrots are still a good food to include in your diet.

We live in a day and age where it is not difficult to take any one of the starches mentioned above, and with a little knowledge make them less egregious. For instance, your low carb meal can contain whole grain pasta, you can use brown rice instead of white rice, you can serve potatoes with the skin on, and you can use whole grain bread instead of bleached, refined white bread.

I noted that when I used to eat prepared microwave diet meals, that they still included delicious tomato sauce with different kinds of pasta. There is no more perfect meal in my opinion. I even cheated and drowned it in Parmesan cheese, and still lost weight. I could not imagine how I was losing weight eating pasta! When I analyzed it, it was possible because there was what I would call a 'smattering' of actual pasta. Enough to experience the volume of flavors and texture, but only a symbolic representation of the carbohydrate element! So one does not need to be 'stuffed' to feel satisfied with their meal!

Low carb diet

Low Carb Diet

2006-03-19T10:47:00.000-05:00

Low carb diet

Low Carb Nutrition

Be Aware of Low Carb Nutrition Values

We need some carbohydrates in our diet, but we don't need too much of a good thing. As they are in most foods, they are hard to avoid. You see that a tender balance is necessary here in that while low carb nutrition is necessary, an over abundance is highly possible and needs to be mitigated.

Low carb nutrition can be achieved if we remember to limit the most negative elements and to promote the better quality foods. It is not advisable or easy to completely eliminate anything. The key principles to keep in mind, are simple vs. complex carbohydrates, and processed vs. natural foods, and portion size. Complex is preferable, as is natural.

This doesn't mean there will not appear to be paradoxes in the way we think of carbohydrates, but it is only that there are no absolutes. Low carb nutrition is actually simple when we are aware of the key principles and apply them to our choices. If we are among the majority of people, we need to be concerned about maintaining our weight as part of a healthy condition.

All foods have carbohydrates except for meat and fat. Other than if you are a vegetarian and derive your protein from vegetable sources, red meat, poultry and milk are a large part of your diet (fish is always advisable for many reasons so it doesn't even need to be included in this discussion). However any consideration of health should include limiting saturated fat. Low carb nutrition is no exception. So drastically increasing your consumption of meat and milk because this appears the natural way to reduce carbohydrates would be a mistake and could even have serious consequences to your health.

Milk that has reduced fat is still a simple carbohydrate, and it still has sugar (lactose). All forms of sugar are high in carbohydrates. Therefore low carb nutrition should limit sugar in all forms. Fruit is another simple carbohydrate that contains a major amount of sugar (fructose). However, we would not want to completely eliminate either low fat milk or fruit from a healthy diet.

Just as you can mitigate one of the elements that makes milk undesirable, the fat, you can consume a healthy amount of fruit in a better way. This is achieved by eating whole, fresh fruit, rather than drinking fruit juice, which almost always contains additional sugar (sucrose). Additionally, whole fruit contains more fiber or roughage than juice, and helps to maintain a healthy digestive tract. So your diet should include the lesser of two evils, wherever you can make a conversion, and not the total elimination of most foods.

The same can be said for choosing complex, rather than simple carbohydrates in consideration of nutrition generally. While processed and refined flour is used for bread and pastas, they are still on the complex side of the chart. So to improve the quality of your nutrition and mitigate the reasons these foods are not desirable, you replace these with brands that are made with whole grain flour. It is still complex and considered high in carbs, but at least it is not processed as well. Lesser of two evils.

Low carb diet

Low Carb Diet

2006-03-18T15:09:00.000-05:00

Low carb diet

Low Carb Meal Plans

You Don't Really Need Low Carb Meal Plans

The reason you don't really need low carb meal plans, is for the same reason most diets are short-lived and have limited long-term benefit. Diets are unnatural, contrived and restrictive. In order to sustain good eating habits that will allow you to lose excess weight and maintain it over the long term, you must change your behaviors permanently. Creating an obstacle course in the middle of your life is not conducive to success.

In addition, 'diets' do not allow you to live your life without being obsessed with counting things and you are not being allowed to enjoy life as it 'flows'. We might be able to do this for a short period, if we are very determined, but in the long run, 'diets' take on a life of their own, replacing yours! Therefore, planning meals should be easy, if you just keep some key principals in mind.

It would be helpful to have a low-carb cook book for preparing quick meals on the fly. It is rather tedious to have to plan a meal everyday and it can be complicated to be sure you have all of the necessary ingredients for a dish. So if nothing else, it would help you shop. However, remember, keep it natural so it will blend in with your real life and that of your family.

I feel that companies that sell low carb meal plans, or any other weight loss diet plans, are expensive and unnecessary. Especially if you have a 'club' or whatever you have to participate in, newsletters, websites, logs, etc., they also can take up an excessive amount of time and take on a life of their own. However, some need this group support in order to maintain their will power and determination. For this reason they may be sustainable for a short period. The problem is if the person feels overwhelmed. Counting can actually become an obsession and is one of the behaviors that compulsive obsessive disorder includes. Don't get in the habit, especially in conjunction with low self-esteem.

Low carb meal plans, therefore, in order to be sustainable, should be natural and include all of the traditional foods that you and your family are used to. If these include an excessive amount of high carb foods, then of course those should be strictly curtailed or even omitted as a rule. So in this case, you reduce the portions of these foods. In order for this not to be more unpleasant than it needs to be, you need to substitute these elements for others which are more healthful. To just remove large food groups is going to create resistance and may even promote cheating and splurging or binging.

Just keep in mind to avoid processed foods in your low carb diet and include natural, unadulterated foods. Keep in mind that while everything may have carbs, that is because carbohydrates are necessary. However, consuming your full day's recommended value, should not include much of the worst offenders, and usual suspects - sugar, starch and saturated fat laden foods in large portions. Remember we need carbohydrates for energy. We need fat to burn fat, among other things. Saturated fat is animal fat, whether it is in meat or milk, and should be severely limited; however, good fats should be promoted. Good fats are unsaturated and natural, from vegetable sources such as in nuts, olive, soy, oil.

Low carb diet

Low Carb Diet

2006-03-17T13:50:00.000-05:00

Low carb diet

Today I will discuss how to choice your very own low carb foods list

Compile Your Low Carb Foods List

There are a few key elements to consider when analyzing which foods belong on a low carb foods list. The main thing is the difference between processed/ refined foods and natural foods. Processing food removes much of the nutritional
value, utilizes a high amount of salt, or sodium, and many other chemicals.

Obviously artificial chemicals have no food value and are in fact indigestible. Some are actually bad for your health. We need salt for a source of iodine, but too much sodium can cause water retention and bloating, Too much salt can raise the blood pressure and can actually contribute to hazardous and even fatal consequences when ingested in excess over a lifetime.

This is also important in a diet, because when you are limiting yourself to a low calorie and/or low carb foods list, you must still derive a sufficient amount of nutrition from your diet, so that your health will not be compromised. Natural foods have greater nutritional value, so it is easier to eat a small amount of them in order to consume an adequate diet.

The difference between processed and natural foods can also be categorized in two groups of carbohydrate types, simple and complex. On your low carb foods list, you will want to start by dividing the foods into simple or complex carbohydrate groups. This is so that when planning a meal, you will include the complex group more often.

All foods except meat and fat have carbohydrates. So obviously these would be included on your low carb foods list. However, beware of any diet loss plan that relies too heavily on either of these two elements to the exclusion of all others. When eaten in excess, both may be harmful to your health.

Both groups, simple and complex, are necessary. There is no clear line, and some foods that are considered to be in the complex group, may also be processed. That is why you have to determine if the foods are processed or natural. As well, you must know whether the foods themselves have crucial nutritional value, and therefore cannot be omitted entirely.

I will provide an example on both simple and complex carbs that may be on your low carb foods list. Simple carbs are principally categorized as such because, for one thing they contain forms of sugar. In this group are milk, which has lactose; when the low fat variety is used, there is no harm in drinking milk. Fruit has fructose, and is very healthful, so we would want to include some in our diet. However, refined white sugar, sucrose, has little nutritional value and should be avoided.

Bakery items have the double whammy of including sucrose AND processed flours. This is probably why there is no weight loss diet that allows them to any degree. There is no way they would find a place on your list of low carb foods!

An example of desirable and undesirable complex carbohydrates would be bread which would not be considered low carb in any case. However, 'white bread' is highly processed and has little nutritional value; while whole grain bread, which may be just as high in carbohydrates numerically, is made from natural, unprocessed grain, and is very healthful.

Low carb diet

Low Carb Diet

2006-03-16T11:36:00.000-05:00

Low Carb Diet Plans

So Many Low Carb Diet Plans - Which is Best

Before I even discuss this controversial subject, please note that just the word 'diet' makes me feel hungry, deprived and rebellious. 'Diets' are something temporary, highly subjective, and mostly self-defeating. To sustain any progress one might make on a 'diet', they must consider this a permanent change in their behavior or patterns. Therefore, just like binging should be in moderation, so should dieting. Nothing like a month of deprivation to inspire 'rewarding' yourself.

Low carb diet plans are no different. We need a certain amount of carbohydrates to produce energy and maintain a healthy body. To eliminate all carbohydrates is not only unrealistic, it might even be dangerous. Since we only need to reduce and/or limit carbohydrates, it is essential that the carbohydrates we choose be those that are higher in nutritional value. More 'bang for the buck'.

There are a number of diet plans that sell their own food, supplements, etc. This then is also expensive in addition to punishing. Unless someone has limited time, does not have the ability or desire to prepare healthful meals, and has unlimited financial resources, these diet plans are unnecessary.

The main ingredient, with or without a structured low carb diet plan, is of course discipline and determination. The only 'accessory' one needs for planning to change their eating behavior is perhaps one of the cookbooks that may be purchased from one of the low carb diet plans or probably just about anywhere cookbooks are sold.

While the maximum allowable carbs counted varies widely when comparing the most popular low carb diet plans, there are a few notable similarities. If you perform a cursory comparison of a typical meal, like any diet, they put an emphasis on vegetables both raw and cooked, a little fruit, protein and very few starches, or desserts, if any. It seems the basic principles stemming from the calorie counting diets are still evident.

A meal with any low carb diet plan will have almost no mention of allowing pasta, bread, baked goods, sugar treats, potatoes, rice, or cereals, although there are some exceptions. What is surprising is that some don't allow carrots or beets. One always associated in the past, with the calorie watcher diets, the dieter as one who is always munching carrots! Go figure. It is also surprising that a number encourage fruit, because while healthy, fruit is loaded with natural sugar (fructose) and considered to be high calorie. We do need some sugar, and certainly fructose is a better source than refined sugar (sucrose). I still say the only plan you need, is just to eat healthy foods in moderation from now on and forget 'dieting', counting and being obsessed - and cheat once in a blue moon.

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Low carb diet.

Low Carb Diet

2006-03-15T17:36:00.000-05:00

Welcome to my low carb diet blog. Here you will learn about
low carb diet tips and other low carb diet tidbits.