Should Your Try Low Carb Diet

There are plenty of dieting plans you can choose from. There are some diets which can be categorized as low carb diets. There are people who have tried them and said that they really work. As a result, you may also want to try one of such dieting plans. However, the question here is whether such dieting plans are suitable for you.

First of all, let us discuss what a low carb diet is. In fact, it is a diet that tries to cut down the consumption of carbohydrates. You may wonder how the reduction in the consumption of them can help you to lose weight. In fact, they are one of the most important sources of our body energy. Yet, if they are not used up, they will be converted to fat and stored in our body. This will certainly lead to weight gain.

As mentioned, there are a lot of diets which can be categorized as low carb diets. And it is very true that they are some people who can lose weight successfully with such kind of diet. However, it may not be really good for your health in some cases.

There are some diets which require to totally cut the consumption of carbohydrates. You will probably think that this can be a good idea since you will not get fat easily if you can cut them. However, I can tell you that it is not really easy to cut the consumption of carbs. You will have a feeling that something is missed if you have meals without carbohydrates.

Of course you will still say that you will be able to do so if you have the determination. Yes determination is always the most important if you would like to lose weight successfully. However, the point is that if you do not consume carbohydrates, you may not have the energy for metabolism and it will in turn hinder the process of fat burning. This will in fact affect your weight loss plan. As a result, you should be careful before you adapt a diet which does not allow you to eat things such as pasta and rice.

In fact, there can be some good low carb diets. As you may probably know, things such as candy and chips can be loaded with them. You may really want to avoid these foods when you are trying to lose weight. This will become a good diet. At the end of the day it seems that there is no point to cut the consumption of pasta and rice if you are not eating too much!

Seven Things you Should Know About Low Carb Diet

1. Any weight loss or diet plan, including low-carb plans like the induction phase of the Atkins Diet will result in water loss during the first week or two. However, one of the real beauties of following a low carbohydrate eating plan is that most of the weight loss than extends beyond the initial induction phase of the diet is really from a drop in fat pounds.

2. Low carb diets can be classified as food plans that require keeping carbohydrates as low as 3% and never more than about 25 to 30%. This is much lower than the 50 to 60% recommended by most good scientists and valid research. Low carb diets include programs like Atkins, Protein Power, The Zone, Sugar Busters and the South Beach diet.

3. Diets at both the top and bottom extremes have their problems. Anyone can lose weight on a diet – fad or otherwise – for a week, a month or even six months. But, for a weight loss program to be truly effective, your diet must become part of your lifestyle and the basis of everyday food choices. Besides health concerns, too many people find both low carb and high carb diets difficult to stick with for a lifetime. Your best bet is to develop a low calorie, healthy eating lifestyle that includes regular moderate exercise.

4. Low carb diets can lead to weight loss, health benefits and an entire lifestyle change – however you don’t have to give up everything you enjoy in order to experience rapid weight loss.

5. All of the low carb diets are consistent on this one fact though – you need to overcome short-term cravings to ensure long term weight loss success. There is definite scientific proof linking simple carbohydrates, such as sugar, to cravings you have for more food.

6. Just by reducing the simple carbs in your diet such as sugar, milk, some fruit you can make a big difference in curbing your cravings for more food.

7. By focusing on foods that trigger chemical and biological reactions in your body resulting in cravings, you can burn fat and increase your health at the same time.

Low-Carb Diet, Should I or Shouldn’t I?

It’s no wonder that confusion reigns when it comes to the worth
and reliability of low-carb diets after all the conflicting
studies and confusing interpretation of the information. It
seems like debates are popping up everywhere!

No matter if it’s Atkins, South Beach or some other low-carb
plan, there are approximately 30 million Americans are on a
low-carb diet.

Supporters contend that the large amount of carbohydrates in our
diet has led to increased problems with obesity, diabetes, and
other health situations. On the other hand, some attribute
obesity and related health problems to over eating of calories
and lack of physical activity. They also express concern that
without grains, fruits, and vegetables in low-carbohydrate diets
may lead to deficiencies of some key nutrients, including
vitamin C, fiber, folic acid, and many minerals.

It is already known that any diet, whether high or low in
carbohydrates, can produce meaningful weight loss during the
early stages of the diet. Keep in mind, the key to a diet being
successful is in being able to lose the weight on a permanent
basis.

Let’s see if we can expose some of the mystery about low-carb
diets. Following, is a listing of some related points taken from
recent studies and scientific literature.

Point 1 – Some Differences Between Low-Carb Diets

There are many famous diets created to lower carbohydrate
consumption. Lowering total carbohydrates in the diet means that
protein and fat will take up a proportionately greater amount of
the total caloric intake.

Low carbohydrate diet like the Atkins Diet restrict carbohydrate
to a point where the body becomes ketogenic (a high-fat,
low-carbohydrate diet that includes normal amounts of protein).
Other low-carb diets like the Zone and Life Without Bread are
less confined. Some, like Sugar Busters announce only to
eliminate sugars and foods that elevate blood sugar levels
excessively.

Point 2 – What We Know about Low-Carb Diets

+Close to all of the studies to date have been small with a
diversity of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics are wide-ranged
greatly. Most of the studies to date have two things in common,
none of the research studies had people in the study with a
average age over 53 and none of the controlled studies lasted
more than 90 days.

+The results on older adults and long-term results are scarce.
Many diet studies fail to keep track of the amount of exercise,
and therefore caloric use, while people in the study are
dieting. This helps to explain the variances between studies.

+If you lose weight on a low-carb diet it is a function of the
calorie intake and length of the diet, and not with reduced
amount of carbohydrates.

+There is very little evidence on the long-range safety of
low-carb diets. Even though the medical community has concerns,
no short-term bad effects have been found with cholesterol,
glucose, insulin and blood-pressure levels among the people in
the study on the diets. Because of the short period of the
studies the adverse effects may not show up. Losing weight
typically leads to improvement in these levels, and this may
offset an increase caused by a high fat diet. The over-all
weight changes for low-carb and other types of diets are
similar.

+Most low-carb diets can cause ketosis. Nausea, vomiting,
abdominal pain, and confusion are some of the potential
consequences. When first starting a low-carb diet some fatigue
and constipation may be met and these symptoms usually disappear
quickly.

+Some report that you can have more calories when on a low-carb
diet. Remember a calorie is a calorie no matter what you intake.
When the study is not closely supervised variations will result
by people cheating in the study on many factors of the study.

There are three important factors I would like to re-emphasize:

1.- The over-all success rate for low-carb and other types of
diets are similar.

2.- Small amount of information exists on the long-term efficacy
and safety of low-carb diets despite their huge popularity,

3.- Dieters usually experience boredom with a strict version of
the low-carb diet and are not able to stay on diets of low carb
food.

After observing the subject, a more severe and controlled study
are needed on a long-range basis. The ketosis produced is
abnormal and stressful metabolic state. The results may cause
more problems than it solved.

By picking a reliable diet you will benefit over a lifetime of
proper eating and not a weight loss quickie. An excellent rule
of thumb is look at the diet long-range and see if you can see
yourself still on that diet after a couple of weeks. However, by
following a diet with fat, carbohydrates, protein and other
nutrients in moderation may be the best way to go and a little
more exercise won’t hurt either.

Atkins Diet: Should kids do low carb?

In this long Quick Hits video, I discuss whether kids or teenagers (as my daughter oft reminds me) should follow the Atkins Diet as prescribed or a more moderate low carb or carb conscious plan. I respond by saying that for most teenagers a lower carb approach is probably best, especially not if the choice is not driven by the child themselves. I believe as parents we are called to teach our kids a healthy way of eating, and while acknowledging kids’ environment and choices, we should make …

Low-Carb Diet, Should I or Shouldn’t I?

It’s no wonder that confusion reigns when it comes to the worth
and reliability of low-carb diets after all the conflicting
studies and confusing interpretation of the information. It
seems like debates are popping up everywhere!

No matter if it’s Atkins, South Beach or some other low-carb
plan, there are approximately 30 million Americans are on a
low-carb diet.

Supporters contend that the large amount of carbohydrates in our
diet has led to increased problems with obesity, diabetes, and
other health situations. On the other hand, some attribute
obesity and related health problems to over eating of calories
and lack of physical activity. They also express concern that
without grains, fruits, and vegetables in low-carbohydrate diets
may lead to deficiencies of some key nutrients, including
vitamin C, fiber, folic acid, and many minerals.

It is already known that any diet, whether high or low in
carbohydrates, can produce meaningful weight loss during the
early stages of the diet. Keep in mind, the key to a diet being
successful is in being able to lose the weight on a permanent
basis.

Let’s see if we can expose some of the mystery about low-carb
diets. Following, is a listing of some related points taken from
recent studies and scientific literature.

Point 1 – Some Differences Between Low-Carb Diets

There are many famous diets created to lower carbohydrate
consumption. Lowering total carbohydrates in the diet means that
protein and fat will take up a proportionately greater amount of
the total caloric intake.

Low carbohydrate diet like the Atkins Diet restrict carbohydrate
to a point where the body becomes ketogenic (a high-fat,
low-carbohydrate diet that includes normal amounts of protein).
Other low-carb diets like the Zone and Life Without Bread are
less confined. Some, like Sugar Busters announce only to
eliminate sugars and foods that elevate blood sugar levels
excessively.

Point 2 – What We Know about Low-Carb Diets

+Close to all of the studies to date have been small with a
diversity of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics are wide-ranged
greatly. Most of the studies to date have two things in common,
none of the research studies had people in the study with a
average age over 53 and none of the controlled studies lasted
more than 90 days.

+The results on older adults and long-term results are scarce.
Many diet studies fail to keep track of the amount of exercise,
and therefore caloric use, while people in the study are
dieting. This helps to explain the variances between studies.

+If you lose weight on a low-carb diet it is a function of the
calorie intake and length of the diet, and not with reduced
amount of carbohydrates.

+There is very little evidence on the long-range safety of
low-carb diets. Even though the medical community has concerns,
no short-term bad effects have been found with cholesterol,
glucose, insulin and blood-pressure levels among the people in
the study on the diets. Because of the short period of the
studies the adverse effects may not show up. Losing weight
typically leads to improvement in these levels, and this may
offset an increase caused by a high fat diet. The over-all
weight changes for low-carb and other types of diets are
similar.

+Most low-carb diets can cause ketosis. Nausea, vomiting,
abdominal pain, and confusion are some of the potential
consequences. When first starting a low-carb diet some fatigue
and constipation may be met and these symptoms usually disappear
quickly.

+Some report that you can have more calories when on a low-carb
diet. Remember a calorie is a calorie no matter what you intake.
When the study is not closely supervised variations will result
by people cheating in the study on many factors of the study.

There are three important factors I would like to re-emphasize:

1.- The over-all success rate for low-carb and other types of
diets are similar.

2.- Small amount of information exists on the long-term efficacy
and safety of low-carb diets despite their huge popularity,

3.- Dieters usually experience boredom with a strict version of
the low-carb diet and are not able to stay on diets of low carb
food.

After observing the subject, a more severe and controlled study
are needed on a long-range basis. The ketosis produced is
abnormal and stressful metabolic state. The results may cause
more problems than it solved.

By picking a reliable diet you will benefit over a lifetime of
proper eating and not a weight loss quickie. An excellent rule
of thumb is look at the diet long-range and see if you can see
yourself still on that diet after a couple of weeks. However, by
following a diet with fat, carbohydrates, protein and other
nutrients in moderation may be the best way to go and a little
more exercise won’t hurt either.

What You Should Know About Low Carb Diets

Low carb diets often seen in Atkins and Zone diets have been a popular choice among most weight watchers. There are explanations behind the low carb diets and why they have a role to play in weight loss.

The Insulin Factor

It all boils down to the simple theory that high carbohydrate foods when taken in excess cause you to gain weight. The reason is simple. High-carb foods when taken will cause your blood sugar to rise quickly. The body secrets a hormone called insulin which carries the extra sugar to the liver and muscles to be stored and any excess sugar are converted to fat. If the amount of carbohydrates intake is immediately converted to sugar, there is no problem with our blood sugar level as it is in a balance mode. On the other hand, if there is an over consumption of carbohydrates food, insulin is required to work harder and more will be produced and in time to come, the insulin becomes less responsive. This leads to diabetes and other health issues.

The Fat and Protein Factor

If we consume a low carbohydrate diet, the available carbs are easily used up so the body will turn to fat and even protein for the energy it needs when the carbs sources run out. This is the basis behind the Atkins diet that promotes a low carb diet but high protein and fat component. We are aware that a diet that is rich in protein has been commonly linked to bad cholesterols and heart related complications. However, there were interesting studies to show that low carbohydrate diets are more effective than low- fat diets though the calories count are the same.

Choose Complex Carbs

Let us review the types of carbohydrates that are available. We have the simple carbs such as sweets, fizzy drinks and white bread that get digested quickly and converted to energy for use in the body. Unlike simple carbs, the digestion and conversion of complex carbs such as whole grains, fruits and vegetables are slower and you don’t get that sugar spike followed by a sugar crash. Therefore it makes sense that unrefined carbs are naturally the best choices due to its high fiber content, its low calorie along with the many antioxidants, vitamins and minerals. In fact, the very low calorie content of these fruits and vegetables is enough to result in negative calorie expenditure for the body. Thus you will lose weight no doubt about it.

Low Calorie or Low Carbs

For weight watchers, if you think that all low carb fad diet is good, you better rethink. Low carb diet is good enough if you take a conscious effort to include whole natural foods such as fruits and organic vegetables in your diet instead of following a particular low carb fad diet blindly. For example, some low carb diet recommends an extreme low percentage of carbs to calories, for example 20 per cent of the total calories consumed. Even then the carbohydrates recommended should come strictly from non-starchy vegetables. In addition, there are some low carb diets that tell you to continue eating pasta, ice-cream and cookies due to their low calorie content but these are processed foods. There are concerns that these fad diets, if followed long-term, may lead to kidney, and other health complications.

Consuming a balanced and healthy mix of food combined with regular exercise is still the most effective and safe method to lose weight permanently. The results may be slow but you can still lose weight with discipline and determination.