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Researchers at Princeton University have found that rats fed high fructose corn syrup gain significantly more weight than rats fed table sugar. Often in this kind of research the poor rats are stuffed with vast quantities of the product under investigation. Recent research suggests that fructose (originating mainly from table sugar and HFCS) can cause insulin resistance and obesity. Although fuctose occurs naturally in fruit, we would only have consumed small quantities of this in the past and it would have made sense to fatten up for the long winter period when little food was available.
The good news is that if fructose is the cuplrit, starches are not – because they break down to glucose rather then fructose. Thank you Katherine, I really appreciate you taking the time to comment and hopefully it will help others avoid that dangerous low fat, high sugar diet. This entry was posted in Nutrition and tagged diet, low fat, NUTRITION, PERSONAL TRAINER, sugar. As quoted from the pages of The Guardian, in this study 148 obese adults were asked to reduce the consumption of saturated fats such as meat, milk, and butter.
The group that runs the low-carbohydrate diet to replace the calories with sweet consumption of processed foods with cheese and red meat, as well as fish and nuts. Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. They also gain weight around the middle and develop the known risk factors for high blood pressure, coronary artery disease, cancer and diabetes. Fructose often gets a good press compared to glucose because it has a relatively low GI and less effect on insulin response. However, now we consume fructose in huge quantities all year round and I haven’t noticed any winter famines recently round here.
I avoid fizzy drinks and diet food and since doing your enlighten programme have no problem with knowing when I am hungry and full. Meanwhile, they were also asked to reduce the high carbohydrate foods such as white bread, sugary cereals, and other processed foods. Both groups also had better cholesterol levels, reduced body fat, and muscle mass is more dense.
Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time.

Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
However, if there is a desire for something sweet, these are the recommended choices for sweeteners.
Both are made up of glucose and fructose, but in HFCS there is a slightly higher proportion of fructose, and the fructose is more readily available to the body. I suspect future generations will be absolutely horrified at the way the food companies have got away with pushing “low fat” products as “healthy” – when in reality they are often full of sugar, HFCS and artificial sweeteners and are causing huge problems. I also heard on radio that 5 pieces of fruit and veg a day isnt really making much difference to helping prevent cancer. Sounds simple doesn’t it but such a simple reflex (if that is the right word) had become very blurred from years of dieting. Their advice very nearly made me diabetic, which I would be now, hadn’t it been for Roz’s wonderful advice in her course! There is no calorie restriction, but the second group was able to cut 500-700 calories per day. Low carb low calorie diet was defined as an intake of 40 grams per day, while the low-fat diet means 30 percent of fat per day, in which saturated fat to less than seven percent of the total. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake. These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose.
I wonder how many deaths have been caused by the government’s wrong advice to cut down fat, when they should have been advising us to cut down sugar and HFCS? I since starting your programme lost 5inches off my waist and nearly 2 stones in weight and I know I am not going to gain the weight again so thankyou Roz.
However, another assumption says low carb low calorie diet can actually be more effective for weight loss than low-fat diet.

The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity.
If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.
I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product.
People ask me how I am doing it and I tell them but they still beleive in dieting and low fat. It took 25 years to gain the weight and I another 12 months of not dieting should see it all off.
To that end, the Institute of Medicine recommends taking no more than 35 percent of calories from fat.
However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats.
Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points.
In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. I used to teach health promotion and after years in nursing and teaching it is extremely difficult to change people thinking.
Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Reducing fat intake 35-40 percent of total calories is 15-20 per cent shown to lower total cholesterol and Low-density Lipoprotein much as 10-20 percent. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best. If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.

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