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14.12.2015
This post outlines some points to consider when choosing a low-carb diet plan that’s right for you. Broadly speaking, low-carb diets restrict the amount of carbohydrates you consume to create calorie deficit and encourage fat burning.
Going low-carb means cutting out (or at least, dramatically reducing) your consumption of such foods. I have put together a brief overview of five popular low-carb diet plans, across a range of criteria to help you choose the most suitable one. Atkins: the original and still the best-known low-carb diet, consisting of 4 phases, starting with Induction at just 20g net carbs a day and gradually increasing.
Keto: similar to Atkins Induction, daily carbs are kept to a minimum throughout the full duration of the diet. Paleo: although not specifically designed to be low-carb, Paleo excludes foods made available by agriculture and processed foods, cutting out grains and refined sugar, which results in lower carb consumption.
South Beach: low-fat as well as low-carb but a lot less radical than Dukan, with several phases.
These first two factors are linked as a trade-off – stricter diets would enable faster weight loss BUT also require more effort and willpower, and you would be more likely to give up the diet. Where weight loss is mentioned as guaranteed, this is only the case if you definitely stick with all the guidelines of the diet. If you keep attempting strict diets and falling off the wagon after several days or weeks, I would recommend choosing a more moderate plan. Some low-carb diets plans start out with a short strict phase (often ketogenic), designed to reset your metabolism and food habits, and then gradually move to longer but less restrictive stages. Many low-carb diets are very high in fat (basically replacing your energy source from carbs to fat), whereas some other plans are also low-fat (most notably Dukan). Ketosis is a natural state when your body starts converting fat for fuel instead of glucose. Getting into ketosis can be difficult – for the first several days, you might experience fatigue, headaches and general lack of energy. If you are an athlete, or if you do regular high-intensity exercise such as weight lifting, bodybuilding or sprint running, your dietary needs will obviously be very different to those of sedentary people. If your lifestyle is mostly sedentary, and your exercise levels are small or moderate, you don’t need to worry too much about the diet’s implication on your performance. If you find the idea of food tracking a bit of a nightmare, opt for a plan that doesn’t include it. Interestingly, Dr Atkins allowed sweeteners in moderation, but since his death Atkins Nutritionals corporation seem to disregard it all, and churn out masses of artificially sweetened Atkins bars, milkshakes, even breakfast cereals. Guidelines vary from diet to diet, but generally, dietitians do recommend taking supplements to support low-carb diets, especially during the really restrictive stages. Whatever you do, please always stick with well-known diet plans that have been tried and tested, and never resort to desperate measures that promise overnight results, such as diet pills – that’s just plain stupid and likely to damage your health. Congrats you’re joining the millions who are finally getting success they deserve following a Low Carb Diet.
There are over 100 recipes designed to take all the guess work out of staying on a Low Carb Diet. Mark Patrick, the creator of the Low Carb Diet App, is also the author of the best-selling book Wake Up Skinny, a frequent TV guest, a contributor to Star Magazine, a member of The National Guild of Hypnotists and International Association of Counselors & Therapists. See for yourself why Low Carb Diet 100 Easy Recipes is simply the best recipe app available for your iPad.
At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs. Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week.
Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week. But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet.
Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. Bigg Boss Season 5 Finalists: Pros and Cons of finalists Amar, Juhi, Mehak, Siddharth, Sky. The DASH diet, Dietary Approaches to Stop Hypertension is currently recommended by the American Heart Association.
A 2008 study in the Archives of Internal Medicine found that among 88,517 women who were followed for 24 years, the DASH diet was associated with a lower risk of coronary heart disease and stroke in middle age.
The 22-person volunteer panel that chose the diets included Brian Wansink of the Cornell University Food and Brand lab, Dr. Pac-12 College Football: Oregon Ducks Football 2011 Schedule (5) Rebecca Black still trending: ‘Friday’ Youtube Video got 16 million hits (3) Miley Cyrus And Taylor Swift Performed At Nashville Rising (2) Christina Aguilera fluffed national anthem in Super Bowl XLV!
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. Spring Hair Care Regimen a€“ Tips to Refresh and Revitalize Apr 14, 16 03:48 PMYour spring hair care regimen should evolve with the emergence of warmer temps and higher humidity. After successfully losing weight on a low carb diet, it is easy to begin adding small amounts of carbs back into your diet.  Some people seem to do it as a reward for successfully losing weight, others do it subconsciously. How Grains and Gluten Ruin Your Health What would it feel like to never eat bread, pasta, muffins and bagels?
Lose 2lbs per week with the Julian Bakery Plan Want to lose your love handles and finally see the muscles underneath? Standard Western diets usually include quite a lot of high-carb foods, so low-carb usually means a major lifestyle change.
In either case, it is important to have realistic expectations and not expect miracles overnight. It is difficult to get into ketosis if you don’t consume extra fat with your diet, and overall low-carb low-fat diets are much harder to stick to than low-carb high-fat (LCHF, e.g. Although new research shows dietary fat is not quite the devil it was once thought to be (and in fact could have substantial health benefits), some people are still afraid of it, and so prefer to keep their fat intake low or moderate.
This occurs when carbohydrates are reduced to a minimum for a period of time, usually less than 20g net carbs a day for at least 5-7 days (e.g.
However, once ketosis kicks in, these symptoms disappear and you are likely to have more energy than before. All popular low-carb diet books usually include guidance and advice on exercising during that particular diet.
Typically, such plans will provide a list of permitted or banned foods and leave it at that. Please stick with the advice given in the original book and avoid these products if you can. It relies on protein and restricts consumption of grains, root vegetables and fruit, which all play a big role in vegetarian diets. 5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group).
In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! 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.
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Either way, continuously cheating on your diet will increase carb cravings and eventually cause weight gain.  Dieting should be thought of more as a lifestyle change, or else it could result in a vicious cycle of weight gain that becomes tough to break. Why do we use organic, dry-roasted peanuts in some of our new Primal Protein Bars &Primal Protein Powders? For many people the answer is: free from aches and pains, full of energy, and glad to be rid of grains!
Although it would require effort and determination, weight loss and health benefits of going low-carb can be significant.
Both low-fat and high-fat camps are passionate about their beliefs and have research to back them up, so you would have to make up your own mind about this aspect. Hunger and sugar cravings will go away, and you can achieve fast weight loss in this state. If you must have something sweet, make a low-carb dessert from scratch – at least you will know exactly what’s in it. The most well-known plan to have a specific vegetarian version is South Beach for Vegetarians. And if you want we will even give you credit for it by mentioning your name with the recipe!!! News and World Report added diets to its suite of rankings and the panel has named the DASH diet the best overall diet of 2012. 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! Ketosis (not to be confused with ketoacidosis) is not unhealthy, and there are people who stay in ketosis for months and even years. You will need to keep your carb intake to a minimum in order to stay there – eat something high in carbs and you will get knocked out and back to square one.
Keeping a food diary is actually supposed to be beneficial overall anyway – you are less likely to deviate from your diet if you have to make a note of everything you eat. The rankings were chosen based on information from sources such as government reports and scientific journals. 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!
Diets that are very low in carbs can result in ketosis – a natural state where body burns fat for fuel instead of carbohydrates. The DASH may also help lower cholesterol, as it’s big on whole grains, fruits, vegetables and lean proteins.



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