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On November 13th 2014, the ABC program Catalyst explored the science behind the low carbohydrate diet – what are the health benefits and are there any risks? In the 1970s we were indoctrinated into the food pyramid – reduce the fats and increase the carbohydrates. In 2014 the message has been reversed; instead of reducing fat we are being asked to reduce the carbohydrates in our diet. Many experts contend that eating the sugar in carbohydrates has greatly contributed to the obesity epidemic as carbohydrates stimulate the hormone insulin, which increases the bodys fat stores. However, the low carbohydrate diet needs to be a case of balance – individuals need enough protein to sustain their muscle mass as well as preventing hunger  as protein reduces cravings allowing you to feel fuller for longer. Carbohydrate intolerance in individuals is associated with some physical attributes such as fat being carried around their middle. Professor Tim Noakes a low carbohydrate diet advocate quoted on Catalyst, believes that humans have absolutely no requirement for carbohydrates, however the essential fats and essential proteins which we cannot generate in our body we need to get from our diets. A very extreme low carbohydrate diet appears to be quite restrictive – it cuts out a lot of foods, particularly a lot of whole grain foods and fruit. For athletes attempting prolonged endurance activity, their body needs to be trained to use fat as the predominant fuel; it has been found that that fuel tank is more than ten times as big as the carbohydrate tank.
Low carbohydrate diet advocates have viewed evidence that once the event lasts two or three hours, there is little advantage to carbohydrates. It’s all about the good fats like coconut oils, extra virgin olive oils, flaxseed oil, cheese, eggs,  fatty meats, even butter (not margarine!).
One of the concerns is that the low carbohydrate diet is high in saturated fat which we’re told raises cholesterol and causes heart disease.
A critical review of the literature suggested that low carbohydrate diets should be the first treatment option in Type II diabetes because of the consistently good control of blood glucose and the reduction, or elimination, of diabetes medication. Interestingly Diabetes Australia currently recommend low fat meals based on high fibre carbohydrate foods like breads and cereals, the very foods that raise blood sugar levels. What is important is that a low carbohydrate diet should be initiated and supervised by practitioners familiar with the diet to ensure the process is relevant for the individual.
The important distinction here is that Catalyst explored the low carbohydrate diet NOT the high protein diet!
When you eat fat, you get essentially no insulin response, when you eat protein  you get a moderate response and when you eat carbohydrates, you get relatively higher responses. If you think the low carbohydrate diet may assist your health concerns, talk to a qualified practitioner before starting to make sure it is right for you.
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For years, health gurus have proclaimed the secret to skinny bodies and healthy hearts, is a low fat diet. Those with a slightly rebellious streak, have successfully broken the fat rule, but for many, the belief that adopting a high fat diet was the scenic route to a heart attack, has kept them caught in oversized bodies. Researchers at John Hopkins, decided to check whether low carbohydrate, high fat diets were really putting the heart at risk. There was absolutely no evidence that the high fat diet, followed by the low carb dieters, caused any damage to the blood vessels. You won’t find it too difficult to stick to the plan, since you are less likely to suffer from hunger pangs. You will lose weight, which is already a major plus for vascular health and the high fat food won’t clog your arteries in the short term. This entry was posted in Food, Heart disease, Obesity and tagged high carbohydrate, high fat, low carbohydrate, vascular health, weight loss, weight loss formula.
My name is Dr Sandy Evans, I am a modern day alchemist, trained as a pharmacologist, I love to help people use chemicals to produce gold performances. This complete Atkins grocery list is organized into basic food groups with details and best options.
The spiral veggie slicer comes with three blades: a shredder blade (small holes), a chipper blade (large holes) and a straight blade. The Inspiralized cookbook shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals. Berries: Choose fresh, local fruit in season and stick to berries which are lower in sugar.
Try Avocados: A great snack with lemon juice or balsamic, or make guacamole for dipping low carb veggies. Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie. With one click you can make Tabata Times an app on your phone to get our latest content at any time. About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days.
This ensures that your glycogen levels are as high as they can be and are raring to go on race day. A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists. The low carb foods diet can be really confusing, especially when you read conflicting advice about it.
Simple carbohydrates are smaller molecules of sugar unlike the long chains found in starch. Their rapid absorption increases the chances of sugar converting to fat but only if there is an abundance of energy absorbed.
Fruits contain natural simple sugars, however because the amount of energy is low there's less chance for sugar to be converted to fat. Any diet whose primary focus is the reduction of carbohydrates in any way is what is meant by a low carb foods diet. The best foods to include are those foods in a natural state, which is similar but not equal to a raw foods diet.
Categorizing simple and complex carbohydrates is always helpful if youa€™re considering a low carb foods diet.


The most prominent foods to consume on your low carb foods diet will be high protein foods like meat, poultry, fish and seafood, eggs, various cheeses, seeds, and nuts.
Simple carbs like fruits, should be consumed in very small amounts, if only for the nutrients they provide.
Items from a local bakery, although they may be freshly baked and contain no preservatives, will have sugar, and more than likely, processed white flour. The best way to provide the diet with complex carbohydrates is to consume foods in an unrefined natural state such as oatmeal, bran, and brown rice. Its important to know about high carbohydrate foods when you jump into in a low carb foods diet. High carbohydrate foods includes mainly cereals, grains and bread such as bagel, white bread, whole wheat bread, white rice, barley, oatmeal, spaghetti, pasta, muffins, etc. Some beans contain a higher percentage of complex carbohydrates and more nutrients, such as chickpeas, white beans, black eye peas, refried beans, garbanzo beans and navy beans. Foods containing simple carbohydrates include table sugar, candy, cake, corn syrup, fruit juice, bread and pasta made from white flour and most packaged cereals.
Foods containing the highest amounts of complex carbohydrates are bran, oatmeal, maize, barley, buckwheat, cornmeal, pasta, macaroni, spaghetti, potato, brown rice, shredded wheat, bagel, wholegrain cereals, corn, peas, muesli, yam, beans and lentils. High carbohydrate foods provide vitamins, minerals, and fiber, that are essential for most physical activities and your overall health. Bacon, Beef, Calf Liver, Chicken, Cornish Game Hen, Duck, Goose, Ham, Kielbasa, Lamb, Pork, Quail, Sausage, Steak, Turkey, Veal, Steak.
Anchovies in Oil, Bluefish, Catfish, Cod, Flounder, Halibut, Herring, Mackerel, Mahi-mahi, Salmon, Sardine, Scrod, Snapper, Trout, Tuna. Heavy Whipping Cream, Half & Half, Sour Cream, Cottage Cheese, All hard and soft cheeses, Eggs, real butter, cream cheese. Asparagus, Avocado, Bamboo Shoots, Bean Sprouts, Beet Greens, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery Root, Chard, Collard Creens, Dandelion Greens, Eggplant, Hearts of Palm, Kale, Kohlrabi, Leeks, Okra, Onion, Pumpkin, Rhubarb, Sauerkraut, Scallions, Snow Pea Pods, Spaghetti Squash, Spinach, String or Wax Beans, Summer Squash, Tomato, Turnips, Water Chestnuts, Zucchini. Alfalfa Sprouts, Arugula, Bok Choy, Boston Lettuce, Celery, Chicory, Chives, Cucumber, Endive, Escarol, Fennel , Jicama, Mache, Morels, Mushrooms, Olives, Parsley, Peppers, Posse Pied, Radiccio, Radishes, Romaine, Sorrel. To get the low carb foods diet right, you will need to carefully monitor what you eat for a while.
As a final not on the low carb foods diet, it is good to note that beer is a big no-no on this diet, even if its a low carb brew. Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. 10 Common Makeup Mistakes and How to Fix Them Apr 21, 16 06:19 PMMakeup mistakes are totally avoidable but theya€™re also easy to fix once youa€™re aware of them! Consequently people ate less fat and replaced it with a lot of processed sugar rich carbohydrates. However if you are eating carbohydrates every three hours in an ever constant effort to feel full, then you consistently have an elevated insulin concentration in your blood. However when you eat protein, you get a moderate response and when you eat carbohydrates, you get a relatively higher response again. There is no black and white answer to this as the optimal level of dietary carbohydrates will depend on how well an individuals body processes them – some people metabolise them better than others. It is associated in people with a strong family history of Type II diabetes, pre-diabetes or metabolic syndrome, people who are severely overweight and other conditions such as polycystic ovary syndrome (PCOS) in women who may not be overweight or diabetic but are very responsive to carbohydrate restriction. These are really good healthy foods that we know reduce the long-term risk of chronic disease.
But when people become more insulin resistant, they have a difficult time processing these carbohydrates. They indicated that carbohydrates can be of some use in explosive athletic events (think 100 metre sprint or 50 metre freestyle) when you need a fast fuel source. That’s why nutrition experts specialising in the low carbohydrate diet are seeing the ultra-endurance athletes not just winning races but setting records on low carbohydrate diets. However what is known is that saturated fat is not as bad for you as we once thought and can be a great source of energy. It will remain to be seen if the current research will be reflected in Diabetes Australias future recommendations. The low carbohydrate  diet is rich in quality fats, nuts, fibrous fruits, vegetables and meats. Weight loss programmes that broke these rules, were labelled fad diets and warnings were sounded about their health merits. They used two different tests – the finger tip test which assesses how well blood is flowing and the augmentation index, which measures arterial stiffness (damaged blood vessels don’t bend too well).
Dr Sandy’s opinions are for information only, and are not intended to diagnose or prescribe. For the best health, choose grass-fed or organic meats – avoiding antibiotic, pesticide and grain residues. They can be added after the Atkins Induction phase (Usually after the first two weeks of your diet.) once your weight and health are stable. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off.Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event). After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol.
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The various diet plans differ in the way they count carbs, which can make your head spin like a top! You should however, know which foods you should and should not consume if you plan to stay on the diet for any amount of time.
You can't dive into a low carb foods diet without understanding what carbohydrates are and how your body uses them. The energy that you get from them can be released quickly and easily to fulfill immediate requirements within your cells. There are a number of different types of sugars but all carbohydrate metabolism converts sugar to glucose, which is your body's preferred source of energy.


Digestive enzymes have to work much harder to break the chain into individual sugars for absorption through the intestines. They are digested quickly because the individual sugars are ready to be absorbed immediately plus digestive enzymes have easy access to the bonds in the paired molecules. High fat foods like cake, pastry, biscuits, chocolate and too much table sugar (which we all love!), contain lots of empty calories. Plus many fruits are high in fiber which helps slow digestion again limiting the flood of sugar energy into cells when its not needed! In terms of percentages, the typical mainstream recommendation is a diet with 50 percent - 65 percent calories from carbohydrates, however any diet with a 40 percent or less, reduction of carbs, can also be considered a low carb foods diet. Because you will be restricting your consumption of whole grain products, (which are high in fiber and vitamins), youa€™ll need to find the nutrients in either other foods or by taking supplements. Most labels tell a story and give you the amount of carbs per serving and of course, various other information youa€™ll need to make informed decisions about the foods you buy. In the diet, you do not consume any white foods, (sugars, flour, etc.), so your diet is basically devoid of carbs altogether.
Other simple carbs are milk sugar, or lactose (found in some dairy products), and sucrose, or table sugar. White foods, such as rice, pasta, and breads, are also considered complex carbs but have been refined, so most of the nutritious content has been eliminated. Some fruits such as apricot, dates, blueberry, banana, fig, grapes, apple, orange, pear, pineapple, strawberry, watermelon and raisins contain the highest amounts of carbohydrates.
Some root vegetables such as potato, sweet potato, carrot and corn contain a higher quantity of carbohydrates.
However, some of the dairy products such as nonfat milk, low fat milk, plain yogurt, chocolate milk and skimmed milk are high carbohydrate foods.
Mixes are always better than pre-made, and remember to read the details in what you're buying. You must therefore make your own assessments after staying on the diet for at least several weeks, if not longer. Keeping up with what you can and can't have is made easier by investing the time to know what you're consuming. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.
Get interesting facts and money saving tips to help conserve and improve your beauty and your health. Processed foods are full of carbohydrates because when manufacturers took the fat out of food, they took the flavour out and replaced it with sugar.
When this occurs excess carbohydrate is forced into the fat cells and the fat cells now cannot release the fat which the  brain interprets this as being starved.
The low carbohydrate diet explored on Catalyst is therefore not a high protein diet as proponents don’t want all that moderate insulin secretion from a high protein intake. You can burn an enormous amount of fat if you’re an elite athlete but you have to become fat-adapted.
If the amount of carbohydrates in their diets were reduced, there could be a massive and positive impact on reducing Type II diabetes.
But for those individuals who have a hard time metabolising carbohydrates such as those with insulin resistance, Type II diabetes, PCOS, are obese or even for endurance athletes the low carbohydrate diet could provide a proven method of controlling blood glucose and act as as a fuel source. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. Granted, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway.
Its important to educate yourself before venturing on any diet that may well last a very long time, if it works well for you. Carbohydrates do not require oxygen to burn, therefore they fuel most muscular contractions.
Glucose is the main sugar present in many foods but some contain different sugars, such as fructose in fruit, lactose in milk, galactose as well as others. Because your cells usually do not require excessive amounts of energy all the time, the sugar must either be converted to glycogen (sugar storage within cells) or converted to fat.
Some low carb diets follow a rigid set of approved foods, while others are a bit more relaxed and only advise limiting the amount of foods that are high in carbohydrates. Natural foods, especially raw foods like fruits and veggies, or lightly steamed veggies, have significant amounts of minerals, antioxidants, and plant nutrients that your body requires to keep healthy. This effectively cuts back on the carbohydrates in your diet, especially high glycemic foods. The small amounts of carbs which you are allowed to consume should be complex carbohydrates. Whole grains give you the fiber you need to keep you satisfied and keep your blood sugar levels steady. All types of chocolates, candies, cookies, pastries contain the highest amounts of carbohydrates.
Stick with high protein meats, lots of low carb veggies with a sprinkle of whole grains and you'll succeed! In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs.
Their slow absorption of sugars provides you with a steady supply of energy and limits the amount of sugar converted into fat and stored! Just realize that there are also some white foods, such as tofu, cauliflower, and onions that are low in carbs and good for you! This goes part of the way in explaining why you get repetitive eating behaviour in people who are eating too many carbohydrates.
Ketones are produced when fat is being burnt for energy and can be measured in the blood or urine.



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