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Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition.
Following a low-carb diet can help you lose weight, keep blood sugar balanced and lower the amount of triglycerides in the bloodstream. As a general guideline, following a low-carb diet means consuming fewer than 130 grams of total carbs daily. Potatoes, peas, corn and winter squash such as pumpkin, acorn and butternut are starchy vegetables. For bread and bagels, a serving size is 1 ounce, which is about 1 slice of bread, one-half of a hamburger bun, one-third of a large bagel or a 4-inch pancake. 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.

She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines. But to figure out what you can eat, you'll need to define the number of carbs allowed on your diet. Getting fewer than 30 grams of carbs is a very low-carbohydrate ketogenic diet, reported Nutrition and Metabolism in 2008. For starters, they have more carbs than other foods, and they also contain added sugar, which contributes carbs and calories without nutrients, and often have unhealthy saturated or trans fats.
Bakery-style muffins range from 60 grams to 75 grams of carbs, but homemade muffins often have less because they’re smaller. Beans, lentils and whole-grain bread, pasta, cereal, rice and crackers are important sources of fiber and nutrients, so you don't have to put them on the do-not-eat list. Soy milk is a better option because it only has 9 grams per cup, while rice milk is much higher, with 23 grams of carbs in one popular brand. 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!
To protect your health, don’t begin a low-carb diet until you consult a healthcare professional.

Many baked goods provide 30 to 80 grams of carbs per serving, depending on the type of food and serving size, according to the University of Michigan. Some sweets are lower -- 1 ounce of dark chocolate has 13 grams of carbs -- and very small portions make a big difference; for example, one chocolate chip cookie only has 9 grams.
Other fruits and starchy vegetables contain 15 grams of carbs in one serving, but serving sizes may be smaller than you typically consume. Dairy or soy products that are flavored, sweetened or contain fruit have more carbs, so check the label to be sure you don’t exceed your carb goals. But if you eat a stack of cookies, you can easily take in more than 50 grams of sugar per sitting. The carbs in cold breakfast cereals vary widely -- up to 40 grams per serving -- so the best way to limit carbs is to check the nutrition label on each product you buy.

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