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The following is a general overview of the popular low carb diets. Since the pros and cons of each diet are subjective, we advise you to do your own research and get more information. For the most popular low carb diet plans, there are books that provide detailed information and a complete set of guidelines. The diet focuses on limiting the consumption of net carbs in order to force the body to switch from metabolizing glucose for energy to converting the body’s fat stores to a source of energy. It consists of four phases, with phase 1 starting at 20 grams of carbs a day or less and then gradually increasing the low-carb intake until phase 4 where you can eat as many healthy carbs as your body can tolerate without regaining weight. The glycemic index (GI) was designed for people with diabetes to help control their blood sugar levels. The GI diet focuses on complex carbs that produce a gradual rise in blood sugar, and fiber that helps you feel full longer.
You can get tips on how to choose low-GI carbs, and food and menu ideas in books like The New Glucose Revolution: Low GI Eating Made Easy by Dr. The premise behind the Paleo diet is that we should eat like our ancestors did in the Paleolithic era – which ended about 10,000 years ago with the development of agriculture – as the human body has not yet had the time to evolve to properly digest foods made available by agriculture, such as grains, legumes and diary. The diet is considered one of the healthiest and most popular low-carb diets for its nutritional approach of putting the focus on health and well-being rather than just weight loss. The basic principle behind South Beach diet is ensuring you get your fat and carbs from the right type of foods. The diet is considered to be higher in healthy fats and protein, and lower in carbohydrates. The Sugar Busters Diet emphasizes foods with a low glycemic index (GI), which maintain your blood sugar levels at a steady state. But not all carbs are bad – whole grains are acceptable, though you have to give up refined sugar and flour and make other tweaks to the way you eat.
The Zone Diet, unlike other diets, insists dieters to keep a close watch on their caloric consumption while eating – women get about 1,200 calories daily while men get 1,500 calories.
The book that details the diet, The Zone Diet, by Barry Sears, PhD, provides more information on recipes, along with grocery lists, a Zone food journal, and dining-out tips. These are the most popular low carb diets that are healthy ways to lose weight, burn fat and live a healthier life. Low-carb diets are used to prevent and treat some chronic diseases and conditions, including diabetes, heart disease, high blood pressure, and metabolic syndrome. Although there are several low carb diets mentioned above, Atkins, South Beach and Zone are considered to be the most popular low carb diets. Low-carbohydrate diets have been in the media spotlight recently, and their health and weight-loss merits continue to be hotly debated by scientists, dietitians and nutritionists alike. Banting is a low-carb high-fat (LCHF) diet that has been popularised in South Africa by Professor Tim Noakes and through the The Real Meal Revolution, the bestselling book co-authored by Noakes.
The diet also states that if an individual’s carbohydrate tolerance allows, they can include legumes, higher-starch vegetables and whole grains.
A healthy diet is integral to your overall health and wellbeing, and it starts with the choices you make every day.
Making smarter choices for your health is also part of the message of International Self-Care Day, taking place on 24 July. Woman Online Magazine is a lifestyle publication for women of South Africa to share their views - a one-stop online source for women who want the latest news, reviews and information. Low Carb Diets are among one the most popular diets out there at the moment because of the fast weight loss that occurs when cutting out the sugar completely! If you want to know what you really need to eat to lose weight just as fast and for a longer period of time read this! Carbohydrate is a posh word for ‘sugar’ and we can split carbohydrate (and sugars) up into two categories – Complex and Simple. The sugar we get from all of these foods is either 1) stored as fat or 2) stored in our muscles (as a substance called glycogen). Ok so your on a low carb diet, you’ve burn off your sugars and now you’re in the fat burning zone! Low carb diets are FAD and you will get a huge weight re-gain guaranteed if you go back to normal eating whenever you relapse – and it will happen! There are a number of low carb diet plans available for you to choose from.These diet plans are successful for many people because you still get to eat. The Zone Diet was developed by Barry Sears, a former researcher in biotechnology at the Massachusetts Institute of Technology.
The Zone’s eating plan is a combination of a small amount of low-fat protein, fats, and carbohydrates in the form of fiber-rich vegetables and fruits.
The premise of this diet is that a nourishing, healthy, natural diet, minus grains, sugar and preservatives, can often restore a digestive system to good health. You can find more information on low carb diet plans by just doing a search online in your favorite search engine. Food with high protein low carb is becoming one of the most popular diet preferences among those who are health conscious. Most people misunderstand high protein low carb diet as a crash diet where you eliminate carbs and consume 100% protein.
Proteins are the building blocks of the body as they are essential for maintenance and repair of the body.
Hormones, which are one of the most vital substances required for the body are made up of proteins. Enzymes are necessary for almost every chemical reaction or metabolic process happening in the body. Proteins play a significant role in the synthesis of antibodies thus preventing infections, diseases and illness by identifying specific antigens and destroying them. Most of the carbohydrates when digested break down to form a sugar called Glucose, which is an immediate source of energy.
Excess carbohydrate intake produces excess of glucose in the body and subsequently stored in the liver as glycogen. Hence proteins and carbohydrates, both are needed for the proper maintenance and growth of the body. At the same time eating very high protein diet is also not recommended by most of the doctors.

As mentioned earlier, having a meal with higher amount of proteins and lower content of carbs, is very good for health.
Lower carbs means lower calorie intake and lower calorie intake makes the body use all its stored fat for energy production. For those who do not have excess weight, high protein low carb diet will help maintain their body weight naturally.
The protein content of turkey chicken is 30gms for every 100gms and that of chicken breast is 17gms for every 60gms.
Most of the beans like soy beans, kidney beans, fava beans, black beans etc., are very rich in proteins. Carbohydrates when taken in required and balanced quantities provide sufficient energy to every cell in the body.
If carbohydrate intake is reduced beyond a point, then there is no such bad effect in your body. Some of the best high protein low carb foods are Salmon, Turkey breast, Chicken breast, Eggs Almonds, Beans, Chick peas, Quinoa, Greek yoghurt, Tofu, Goat meat etc. High protein low carb diet tackle issues like weight loss, weight management, heart health, proper cholesterol levels, appetite control, muscle tone. Madhavi is a senior editor at UrbanWired with deep love and passion for all things health, wellness, fitness and fashion.
Content (text, audio, video) on this website is only intended to provide general information to the reader and is not intended to be used as medical advice, professional diagnosis or treatment. Signup to get the most important weekly news roundup from across the web about Health, Wellness & Fitness. It is definitely a good idea to discuss your plans with your physician and to read the book of your selected diet before starting the diet.
The theory is that what works to control blood sugar, should help you drop extra weight because you’re not as hungry, and you feel more satisfied. Simple carbs are replaced with complex carbs, and trans-fats and saturated fats are replaced with unsaturated fats. It adheres to the low glycemic principles, and glycemic index is used as a guide to separate good carbs from bad carbs. This includes a high-fiber diet made up of the right kinds of fruits, veggies, and proteins.
To stay in the Zone, the ideal number of calories shouldn’t exceed 500 calories for a meal and 100 calories for a snack.
The Self-Medication Manufacturers Association of South Africa (SMASA) advocates that South Africans take charge of their health and stay informed. Banting advocates a moderate protein intake, and a sufficient intake of animal fat and low-carb vegetables. If you’re considering a low-carb diet, make sure you know the facts and speak to a healthcare provider who can advise you on good nutritional choices to suit your health needs. People have discovered that carbohydrates are the one thing that they need to cut out of their diet in order to lose weight. Complex carbohydrates are foods which are a bit more complex in their molecular make up (they have more things in) for example – Breads, Pasta, Rice, Oats, Grain’s are all examples of complex carbohydrates. Now the body stores carbohydrates to be used as energy for whenever we need it (for exercise, bodily processes etc) – carbohydrate is our body’s fuel and this is a reason why it is important to have it in our diet! Yes you may have lost 1 stone in the last two weeks, but as soon as you fall off the wagon because you can’t handle the energy lows anymore (and they are bad!) you will eat carbs, retain water and I can safely say put 6 lbs + back on just over the course of eating back to normal for a day! Toby Featured as a trainer on SKY TV's - FAT: The Fight Of My Life (July 2013) and is an expert in training and nutrition for Morbidly Obese Individuals. The Zone dietary program is based upon consistent insulin control coupled with the supplementation of high-dose fish oil. Protein Power is most closely compared to Atkins in that it is at the more restrictive end of the spectrum where carbohydrates are concerned. If you are willing to change what you eat and concentrate on low carb foods you can lose weight and feel more healthy than you do today. Consuming high protein is extremely beneficial as proteins are utilized in the production of energy.
Then the protein based enzyme insulin secreted from pancreas helps the glucose to be transported to other tissues. Whenever the body is deficient in energy it utilizes this stored glycogen, which again breaks down into glucose and provides energy. Even within a cell, there are many sub-cellular organelles, which are basically made up of carbohydrates. Eating low quantity of carbs is good for health but completely eliminating carbs is not a good idea for health. Since proteins are the building block of the body, it is useful to eat them in higher quantities but we must make sure that it is not overdone. It is very good for weight loss, maintaining blood glucose levels, increase in muscle production both in quality and quantity, provided we do not over do with proteins or go extremely low on carbs. At the same time higher protein content also helps the hormones, enzymes and metabolic processes to function properly, thus reducing weight. And for those who are under-weight, this diet will surely help them gain weight as the protein content will build muscle.
Animal flesh is usually a great source of protein, but the amount of wrong fats it contains is not good for your heart. This is due to the fact that proteins are hard to digest compared to carbs, hence a little quantity of such food is enough for the body to keep itself busy for longer time.
The beast way to include these breasts is by steaming them and serve with a chopped and tossed salad. These are considered very healthy dry fruits, which are rich in vitamin E and have powerful antioxidants. If the protein intake is abnormally higher then it may cause many damaging effects on heart, intestine, hormone, enzymes etc. Carbohydrates are also one of the very essential nutrients required for the body as they produce Glucose. Also carbs are responsible for providing energy for various metabolic activities such as digestion, assimilation, transportation and synthesis of various other substances through specific metabolic activities.

She is a master's graduate in human resource management but fell in love with healthy living.
This type of diet is based on the idea that eating low carb foods leads to a reduction in insulin levels and so forcing the body to use protein and fat stores as the main sources of energy. To help you do that, here’s a brief look at three of the most popular low-carb eating plans and the foods they recommend. According to The Paleo Diet website, the diet is based on ‘everyday modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors’. It is also worth mentioning that when sugar is stored in our body also causes us to hold water in the cells (this will become important later). Quite simply when you cut carbs out of your diet you immediately start to starve the body of its primary energy source so the body finds it hard to keep its sugar stores topped up! Carboydrates need to be monitored accordingly to even out sugar levels and stop them from going too high, not completely cut out from your diet. PP was also one of the first plans to allow for the deduction of fiber from the total carbohydrate count, thus permitting a higher Effective Carbohydrate Level. This specific dietary preference is made mainly because of the fact that it maintains lower levels of glucose and helps lose weight and stay in good shape. Lowering the carbs intake may not have immediate impact on health as your body has already stored glycogen, but over a period of time consuming less carbs is beneficial.
Less number of carbs does not build your body in particular, but helps body building by not depositing unwanted fat in the body. High-protein and low carbs intake have shown a significant impact in lowering LDL levels and increasing HDL levels in the body. It can be roasted or baked with nice and healthy herbs like asparagus, coriander, mint and basil. If you are a heart patient and worried about your weight, then it’s best to avoid egg yolks and eat more egg whites. You may even damage your brain, since the only food for brain is glucose, which is produced by carbs.
Given how uninformed people were about personal health, fitness and fashion; she felt compelled to educate, enlighten and entertain the average joe and jane around the globe.
We do not undertake any responsibility or liability of any health issues caused by following advise on this website. Key characteristics of the diet include a higher protein intake, lower carbohydrate intake, higher fibre intake and moderate to higher fat intake.
We are burning sugar all the time, through processes like breathing, digesting out food, walking around and exercising. Besides … the body cannot actually burn fat without sugar – because by mixing sugar (carbs) and oxygen we burn fat (but that’s another blog for another day!). As glucose is the major energy source for the body and helps the brain to function properly keeping carb intake low is good. Also excess proteins will be converted into energy these excess calories get stored as fat in the body. Therefore, proteins derived from plants are the best option for heart when compared to animal proteins. You need energy to exercise and build up, thus utilizing the stored fat and glycogen for energy production happens when you consume low carbs.
The best way to include salmon is to just steam it with slight marinade and toss it with a green salad, or any salad of your choice.
A simple omelet is good, but to derive the best nutrition from eggs, it is best to boil them.
They can also be roasted with a little spicy touch, can be used in gravy or even with hummus. According to the Atkins website, the diet limits carbohydrates so that the body burns fat, including body fat, for fuel. This causes our sugar stores to start to deplete (first in the muscle) and as the sugar starts to be broken down and used as energy water is released from the muscle cells and other body cells – the majority of the weight you lose in the first 3-7 days on a low carbohydrate diet will simply be water – NOT FAT! Our bodies have primarily adapted to using sugar, not fat as a primary energy source through the process of evolution. Lowering intake of carbs is considered good for heart, as there is a minimum risk of formation of excess fat, which in turn prevents deposition of fat in unwanted areas. The eating plan consists of four phases, with carbohydrate intake gradually increased in each phase. Well I’m going to give you a quick insight into the world of carbohydrates, what they are, what they do, why we need them and WHY LOW CARB IS NOT GOOD FOR YOU!
If you keep to a low carb diet for 7-14 days, you will start to deplete your muscle glycogen stores completely – which means your body then has to get its energy from somewhere else during exercise and everyday tasks. This is WHY low carb diets make you feel tired, lethargic and under-energised, the body does not respond well to just burning fat stores, it’s a slow process and not one that can keep up with our busy lifestyles. Consuming excess carbs or just completely removing them from your meals will lead to no good.
So when it comes to heart patients, it is very important to check the quality of proteins that they take. This is when any weight you lose will be a result of your body burning its secondary store of sugar, fat! This is why most people cannot maintain a low carb diet for more than a few weeks; you will get tired, you will get grumpy and you will get stressed out because you are not giving your body the correct nutrition it needs to function properly!
We must eat every supplement in moderate quantities, but here we are looking to take lower quantity of carbs, mainly due to the fact that it is already stored glycogen within the body. This is when 99% of people relapse and give in to carbs – and it makes them feel normal again!

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