Posts Tagged ‘cancer’

The Evil of Carbohydrates?

March 6th, 2008

In recent years, carbohydrates have been labeled as the nutrition bad guy because of the increases in insulin that occurs during metabolic processes. The secretion of insulin is dependent primarily upon the concentration of blood glucose an increase of blood sugar brings about an increase in the secretion of insulin. Therefore, one function of insulin is to lower glucose.

Conversely, the body increases blood glucose levels by secreting another hormone called glucagon.
If blood glucose levels remain high, and that energy source is not burned shortly after it is consumed, the excess glucose is shuttled off to the muscles for storage. If the muscles have reached their limit in storage capacity, and the body does not require extra glucose to sustain body activities, the excess converts to fat.

Also, as insulin efficiently clears the blood of excess sugar, blood sugar levels oftentimes dip below normal and will produce the infamous sugar blues or a ‘downer’, followed by a possible craving for more sugar consumption. Lastly, while insulin levels are high or active, the body will not burn fat as energy since the body is attempting to utilize as much blood sugar as possible. (Note that fat is not used as a primary energy source while eating an energy-sufficient, healthy diet and fat is used more heavily only during periods of fasting and extensive aerobic-type exercise.) Hence, high-fat-low-carb advocates claim that we should not want:

1) Excess carbs to turn into fat (what do they think happens to excess fat and protein kcal?);

2) To feel groggy with low energy from the insulin ups and downs associated with high carbohydrate (sugar) consumption; and

3) High carbs in the diet since they prevent us from burning body fat.
Although these factors are true, the extent or magnitude of their validity varies in accordance to a number of conditions, such as:

i) How active is the individual?

ii) How many kcal is the individual ingesting (including carbs) per meal?

iii) What comprises an individual’s food and carbohydrate intake?

HOW ACTIVE ARE YOU?

The more active a person, the more carbohydrate he or she should consume. Also, the greater the physical activity, the less insulin the body produces since muscles become insulin sensitive after exercise and glucose tolerance improves as a result. The Food Guide/Pyramid recommends about 50% of kcal in the average individuals diet to be in the form of carbohydrate. Therefore, if a person is very active, the amount should be increased to about 60% since nearly every activity uses a great deal of blood glucose and muscle glycogen for energy, but only a smaller percentage of fat. In fact, athletes who consume a high-carb diet (60%) can maintain higher-intensity exercise longer than those following a low-carb diet (<40%). If a person is relatively sedentary, then much less energy is required, and 30-40% will suffice.

The bloodstream holds about only a one-hour supply of glucose and muscles store about only a half-days energy needs. The sugar requirements of the nervous system (including the brain, an organ that survives on nothing but sugar) for the average adult is approximately 100-150 g per day (and 100 g minimum to prevent ketosis, or 600 kcal). If a 90 kg/200 pound, moderately active man consumes 3,500 kcalories per day, this is equal to 17% of his total caloric intake... just for his nervous system. This does not take into account the remainder of his requirements, the energy required for metabolism of food, or his general activity levels such as work, sports, weight training, reading, housework, walking, etc.

Since this man is moderately active, about 55% of his kcal should be in the form of carbohydrate, or 1,925 kcal, or 481 grams. If he were very active, the percent should probably be closer to 60%. That leaves 20% for fat intake, and 25% for protein intake.

HOW MANY KCAL ARE YOU CONSUMING?

Although national surveys indicate that we are eating less fat now than 20 years ago, we are also eating more kcal. Consequently, a reduction in fat and an increase in carbohydrates are hardly the problem. Rather, it is the total number of kcal consumed that is of vital importance in fat gain. If total caloric intake is below maintenance levels, a person will reduce fat, even if 80% are in the form of carbohydrates. (In fact, Southeast Asian diets are 80-90% carbohydrate, yet these individuals, on average, are not considered overweight but underweight. Conversely, an Inuit [Eskimo] diet is only about 15% carbohydrate intake and most are overweight because of the high fat/calorie intake.)

In regard to energy levels, one pro-fat advocate recollected the days when he trained for 2+ hours per day, while he consumed about 6000 kcal per day, and yet felt tired all the time. At under 200 lbs bodyweight, this person never considered in general how such a large quantity of food caused his insulin levels to go awry. He further attributed his depression and chronic fatigue to his state of hypoglycemia, but the American Diabetic Association has repeatedly stated that there is no evidence in connection to these symptoms, including nervous breakdowns, juvenile delinquency, and childhood behavior problems. Moreover, what most people experience after a meal is a change in blood plasma glucose concentrations and not actual hypoglycemia, which is a serious medical condition that requires medical treatment.

WHAT TYPES OF CARBS DO YOU CONSUME?
The next factor to consider is the composition of meals and dietary carbohydrate consumption. Obviously simple sugars/empty kcal that consist of concentrated sweets and that come from low nutrient (junk) foods should be limited or eaten infrequently. By reducing the concentrated and simple sugars in the diet, this change could contribute to a reduction in the risk of obesity, Type II diabetes, cancer, cardiovascular disease, and tooth decay. But it is not so simple as to suggest that simple sugars create the greatest insulin spike since the effect of food on blood glucose depends on several factors that constitute a meals total glycemic index.

First, the ratio and types of foods must be considered. Fat helps to slow digestion and absorption processes, thereby resulting in a lower and a less steep insulin spike. Hence, a food with a high glycemic index (e.g., potato) can have little effect on rising blood sugar levels if it is eaten with a high fat food (e.g., steak). Fiber tends to have an effect in keeping blood glucose levels down, and eating sucrose with whole wheat bread will not cause problems even for a diabetic. In fact, diabetics can consume up to 50% carb intake, so long as most are low on the glycemic index to keep blood glucose response to a minimum.

Refined starches (white flour and rice, cornstarch, pasta, enriched breads, and breakfast cereals) digest and absorb a little slower than simple sugars, but these foods still should be limited within the diet. Complex starchy carbohydrates, such as sweet potatoes, winter squash, yams, unrefined grains and grain products (e.g., barley, brown rice, buckwheat, oatmeal, and whole wheat products) are the preferred source of energy since they are high in fiber and digest the slowest. Slow digestion means slow glucose conversion, energy which burns/oxidizes during body functions at about the same rate at which it is produced.

Further, the process of digesting carbohydrates as a whole burns more kcal than the digestion of an equivalent amount of fat. However, even refined and whole grain starches break down to produce glucose, with the excess storing as fat tissue. Nonetheless, it is over-consumption of whole grains that results in added fat, a situation which is no different than over-consumption of healthy essential fatty acids or proteins. Hence, it is not carbohydrates that cause problems of excess fat gain, but the choice and amount of carbohydrate.

The form of the food also alters the glycemic response because of the time it takes for the food to be digested and absorbed:

Liquid quickly digested and absorbed.

Dry opposite to the liquid state, resulting in a slower rate of digestion and absorption.

Finely Ground digests and absorbs better than dry because of a larger surface area, and this causes food to break down better and faster.

Raw more difficult to digest than cooked foods; usually harder and tougher and requires more time to be broken down, digested, and absorbed.

Cooked breaks down, digests, and absorbs faster than its raw counterpart.

OTHER REASONS FOR HIGH (SUFFICIENT) CARB INTAKE

A most important complimentary aspect of carbohydrate is its protein-sparing effect. When the body is low in energy or when it is deprived of sufficient kcal, it will use its glucose stores. Once depleted, the body uses protein to manufacture glucose. Consuming sufficient carbohydrates guarantees that minimal protein in the muscles will be catabolized for energy requirements. Conversely, low carb diets accelerate protein catabolism to produce energy by more than 100% than with a moderate to high carbohydrate diet (50-60%).

High-fat advocates further suggest that if carbohydrates in the diet are limited, the body will use fat for energy. Although fat can supply most of the bodys tissues with energy, if need be, it cannot supply energy for the brain, which requires glucose. Even during fasting, fat is used last as an energy source. Neither can fat optimally supply the body with energy required for intense weight training, the main fuel source required from carbohydrates. Even with aerobic exercise, muscles cannot function effectively on fat alone, but will utilize glucose simultaneously. Moreover, as the body hurriedly breaks down fat for energy on a low carb diet, the process is often incomplete and produces by-products that the body must eliminate.

About the Author

(May be reprinted freely if linked to www.ExerciseCertification.com)

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com. Visit his site at www.ExerciseCertification.com for more free articles and offers.

Written By: Brian D. Johnston

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Posted in Low Carb

Tags: American Diabetic Association by-products cancer cardiovascular disease depression diabetes energy energy levels energy requirements energy source fatigue food grain products half-days energy needs high fat food hypoglycemia ketosis less energy low carb diets low energy low-carb diet obesity pro-fat advocate squash supply energy

The Truth About Low Carb Dieting

December 1st, 2007

Every day you walk down the street it is becoming more and more apparent that the average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons…

Less incidental activity
Automated and computerized lifestyle
Longer working hours and less leisure
Increased consumption of processed foods
Our food servings are larger than ever

Being overweight, or obese, has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity is a major risk for heart disease.

Obesity itself has become a major and dangerous epidemic. More than 70% of US adults are overweight and that figure is rapidly increasing.

What do most people do to rid their body of unwanted fat? They diet! Dieting is now a trillion dollar industry and just about every month a new diet is announced. If you do have weight problems how do you find a diet that is safe, effective and sustainable?

What you do is try to find a diet that includes a variety of foods that you can live with
comfortably. You have to take a long-term view and include plenty of exercise. A good diet is one that supplies all of the essential vitamins and minerals, and is not high in fat or protein.

Research on people, who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.

Be wary of diets that

Ban a specific food group
Promise a quick fix
Replace a balanced meal with a drink or a snack bar
Make recommendations based on single studies
Make recommendations to help sell a single product

Excess weight does not appear overnight and nor will it disappear overnight! In fact the faster you lose weight, the more likely you are to pile the pounds back on. Seek out a program that will help you maintain long-term body fat losses by providing attainable solutions such as a program that promotes lifestyle changes, healthy eating and regular exercise.

Regular exercise is important (i.e. strength training) as it burns fat, boosts your

metabolism and also increases your energy levels. Dietary changes can lead to initial
weight loss, but this is only for the short term. Exercise is essential for maintaining weight loss for the long term.

Now lets take a closer look at what food is made up of and then you will have a good idea of what to look for in your daily eating plan. Firstly we need a wide range of nutrients to perform various functions for a healthy life.

These nutrients include carbohydrates, proteins and fat and are all present in the food we eat on a daily basis.

The foods containing these nutrients are cereals, legumes, nuts, vegetables, fruits, milk products and flesh foods (fish, meat and poultry).

We need all these nutrients to live and thrive and since we receive them through the food we eat, our food must be well balanced and in the proper proportions. Food is a fuel; the body requires this fuel for energy, which is measured in fats, carbohydrate and protein.

Each of these nutrients provides different amounts of energy and these are measured in calories.

Nutrient Calories per Gram

Carbohydrate 4
Protein 4
Fat 9

Lets look at carbohydrates first, carbohydrates supply energy for our body, they provide fibre for the prevention of disease and taste and texture to food. They are found in cereals, potatoes, fruits and vegetables.

They come in two basic forms, simple and complex. Simple carbs are easily identified by their taste and are sweet. Complex carbs, such as potatoes are pleasant to the taste buds, but are not sweet.

They are then divided into two groups, high fibre and low fibre.

High-fibre foods are the healthiest choices for nutrition and the intake of these foods is associated with a lower incidence of cancer and diabetes. Carbohydrates supply the sort of calories easily burned during cardiovascular exercise.

They are often wrongly feared and considered fattening, but the most important factor in weight control is balancing the energy (calories) consumed.
Please remember:

Energy In is more than Energy Out = Weight gain
Energy In is equal to Energy Out = Weight maintenance
Energy In is less than Energy Out = Weight loss
Different foods affect the ability to exercise at different levels. High levels of exercise
(cardio and strength training) require carbohydrate as a fuel source; at lower levels it is fat.

A lack of carbohydrate in the diet will lead to fatigue, the inability to exercise
effectively, and excess fat consumption. When our food is digested, carbohydrates are broken down into simple sugars.

These sugars are absorbed by the body and used by the muscles or stored as glycogen in the muscles and liver. As our glycogen storage capacity is limited, carbohydrate needs to be continually topped up by the foods we eat.

But the Body has an Unlimited Storage Capacity for Fat!

The average person is extremely vulnerable to fad diets and extreme dieting behaviours. The low carbohydrate diet is one of the latest eating plans to hit the streets. This current diet craze is very popular but there are safer and more effective methods based on scientific research, to reduce body fat levels.

Low Carbohydrate Dieting is Simply Wrong

Why is this? Just as a car runs better on a certain fuel, so does the human body.
Unfortunately the latest low-carbohydrate fad diets are not the fuel mix the human body was designed to run on.

Carbohydrates contain 4 calories per gram, whereas fats contain 9 calories per gram. For weight loss, the priority is to decrease total calorie intake. Reducing the amount of fat in the diet will make the biggest difference in reducing total daily calorie intake and hence weight loss.

Carbohydrate intake is not fattening.
Excess calorie intake is fattening.

If you aren’t having enough carbohydrates in your diet you will experience:

Fatigue due to low blood sugar levels inadequate intake of vitamins and minerals
Low fibre intake, which may affect bowel movements
‘Bad breath due to the breakdown products of fats (called ketones)

The bottom line for carbohydrates and weight loss is to:

Try to balance carbohydrate intake with activity levels
Maintain energy levels by eating carbohydrate rich foods on a regular basis
Carbohydrate rich foods are normally low in fat and nutrient-rich

A real weight loss program includes all the food groups, strength training, and low-level aerobics, a slight decrease in your daily calorie levels and a program that can be followed for life.

Above all try to achieve a balanced diet, eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight control.

About the Author

Gary is the author of several ebooks, including “Maximum Weight Loss in Ten Weeks” – the complete ebook and time-saving solution for burning away unwanted fat, and “Maximum Weight Gain in Ten Weeks” – easy-to-use and follow techniques that serve as a guide to muscle growth without having to “live in the gym”.

Visit Garys website at http://www.maximumfitness.com/

Written By: Gary Matthews

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Posted in Low Carb

Tags: American Heart Association attainable solutions breakdown products cancer carbohydrates supply energy diabetes energy energy levels food food group food groups food servings heart disease low carbohydrate diet low fat diet milk products obesity time-saving solution United States

Overrated Low Carb Diets

November 19th, 2007

News flash, “Carbohydrates don’t make you fat! Eating too much makes you fat. Carbohydrates will not make you gain weight any faster than eating the caloric equivalent of either protein or fat. Have you ever heard the expression, “What weighs more a pound of feathers or a pound of bricks?” Obviously they both weigh the same, but its funny how many of us say a pound of bricks. Likewise, which of the following has a higher probability of making a person gain more weight, 3000 calories of chicken or 3000 calories of cupcakes? The answer is that there is no difference. 3000 calories is 3000 calories no matter what constitutes the source. Energy doesn’t just disappear because it came from something other than carbohydrates, our body has to metabolize it one way or another. The law of Thermodynamics states that energy can neither be created nor destroyed only transferred. So either that energy is used to conduct physiologic processes or it is stored.

So why all the hype about low carb diets? Mainly it has to do with the quick fix trend. Everyone wants instant gratification without having to pay the price of dedication and hard work. In general we as a society are lazy and we spend most of our waking hours being sedentary. Who has time to be concerned about exercise and watching what we eat, we have long work days, and have families to care for. This is why low carb diets are so appealing. They are easy to follow and work relatively fast. There is no denying you can lose a large amount of weight quickly on a low carb diet. However, what many people may not know is that water constitutes the majority, roughly 75%, of the weight, leaving only 25% of the weight loss resulting in actual fat reduction.

Besides the illusion that you’re losing fat, there are also many undesirable side effects that these “low carb professionals” fail to mention when suggesting that we eat like carnivores. First, as I mentioned above, most of the weight loss is not fat loss, it’s actually mostly water weight. Second, it is very possible that you can slow down your resting metabolism. Third, when neglecting important foods such as fruits and grains you are putting yourself at risk for becoming deficient in many important vitamins and minerals. Lastly, if you are an athlete you will greatly reduce your ability to perform at your highest potential.

When you take into consideration that our bodies are capable of storing 300 – 600 grams of carbohydrates or even as much as 1000 grams in individuals who are either extremely muscular or obese. Our bodies need three grams of water for every gram of carbohydrates stored. That adds up to anywhere from 900 – 3000 grams (2 – 6.6 pounds) of water weight alone. When you lose 5 – 7 pounds of body weight the first week on a low carb diet, you can expect that only two pounds of that is fat. So when we start a low carb diet and exhaust our carbohydrate stores we also lose water because the water is no longer necessary for storage. It is practically impossible to lose more than three pounds of fat in one week unless you are morbidly obese. There are approximately 3500 calories in one pound of fat. So to lose three pounds of fat in one week you would have to find some way to eliminate 10,500 calories (3500 calories 3 lbs of fat = 10,500 cal). So in order to lose 3 lbs of fat per week we would have to eliminate 1,500 calories from our diet per day (10,500 7days = 1500 cal/day)! See how it is not possible. What happens when we start eating carbs again? Simple, we gain all that water weight back. Our weight fluctuates up and down.

Carbohydrates are very important substrates for many physiologic mechanisms throughout the body. Most importantly, carbohydrates are an energy source for the central nervous system including our brain. When carbohydrates are no longer available our body needs a back up generator. That back-up generator is a process called gluconeogenesis which means the body begins to manufacture carbohydrates from other materials in the body such as muscle proteins, or breaking down lean tissue in order to supply other tissues with energy. Thus we turn our bodies into catabolic factories. Our metabolism may even begin to slow since you are destroying muscle, one of the most metabolically active tissues in the body. This makes us especially vulnerable to future weight gains. In times of carbohydrate deprivation the body will also resort to producing ketone bodies from fatty acids. This is great for losing fat weight, however, this can lead to a dangerous condition known as ketosis which causes disturbances in the body’s normal acid-base balance. There is even research that suggests that ketosis and low carb diets may even lead to osteoporosis, kidney problems, and don’t forget bad breath.

Additionally, Foods that are rich in complex carbohydrates are important sources of vitamins and minerals essential to your well being which you deny your body while on low carb diets. Fruits and grains contain important anti-oxidants which are necessary for disease prevention. There have also been numerous studies that suggest high intakes of fruits and vegetables are associated with decreased risks of some forms cancer and heart disease. There are also high levels of vitamin B found in many grain foods such as bread. B vitamins are important in many metabolic and neurological processes. These are just to a small handful of reasons not to deprive your body of whole grains, fruits, and vegetables, and the list goes on and on.

Low carb diets can lead to decreased athletic performance. In any athletic event, the majority of energy expended comes from carbohydrates. An athlete is unable to perform at full potential without the immediate availability of carbohydrates. Without adequate carbs the body has to rely on creating the carbs before they can be used for energy. In turn the body has to work at a lower rate as to not exceed the rate of carb manufacturing.

Are there good and bad carbohydrates? The answer to that question is undeniably, yes. Fortunately, you can look forward to my next article which will discuss how to differentiate between “good” and “bad” carbs and when it is ok to have “bad” carbs.

In the mean time, practice keeping your diet well balanced, and eat in moderation. The Food Guide Pyramid is a good source for creating a meal plan. The purpose of the Food Guide Pyramid is to make sure that we are getting all our recommended daily allowances of essential nutrients. Good luck!

About the author:

If you have any questions regarding this article just send me an email. darren@fitnessrxs.com. www.fitnessrxs.com

I have been working in the fitness industry for well over 12 years. I know that this is something that I will continue to pursue for the rest of my life. I believe that fitness and health should be a major component in everyone’s lifestyle and should be a life priority. Good health affects every aspect of our lives including relationships, jobs, and functional capacity. The path of life is a much easier tread with a healthy body.

Written By: Darren Anderson

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Posted in Low Carb

Tags: athlete cancer energy energy source heart disease ketosis low carb diets low-carb diet osteoporosis

Eating Carbs Actually Leads to Weight Loss and Health

October 26th, 2007

Carbohydrates are the single most important food you can eat.

That statement probably goes against everything you’ve ever heard, so let me explain.

If you don’t believe me, take this little test. Think of a carb!

If you’re like most Americans, bread, pasta, soft drinks, French fries, sugar, and similar foods probably flew into your mind. Yes, these foods are carbs — highly processed and refined ones.

And if these are the kinds of carbs you consume on a regular basis, let me warn you, (unless you regularly run marathons), you’re most likely either overweight or heading down the road to weight gain.

You may like them, you may consider them “comfort foods,” you may think that they couldn’t be so bad since they are so predominant in our current diet. But the biological bottom line is that human beings have not evolved to metabolize these types of carbohydrates.

They slow down your metabolism and contribute to every one of the major diseases associated with aging including diabetes, heart disease, dementia and cancer.

In most, cases they are also “empty” calorie foods-the worst possible combination — high caloric foods, low in nutrients. They deprive you of vital nutrients as well as burden your body with the task of digesting food molecules that aren’t giving you anything you need.

Eating them (especially in excess) is a prescription for weight gain. But they’re not the end of the carb story. If you’re like most people, you may not realize that the wide world of carbs is actually much, much bigger than this limited crowd of processed carbs.

In contrast, natural carbohydrates, which come to your table just like Mother Nature made them, contain many essential nutrients and specialized chemicals that turn up your metabolism via newly discovered plant chemicals call phytonutrients.

So you have a choice: use phytonutrients to spark your metabolism into action, or drown your metabolism with indigestible nutrient-poor carbs.

Our genetic nutritional template goes back 20,000 years. Our ancestors foraged for wild food, like wild berries, grasses, roots, and mushrooms to find life-giving phytonutrients that all humans are designed by nature to eat.

On a recent vacation I found myself in a sea of phytonutrients in the wild islands of Southeast Alaska. I was foraging along with the grizzly bears for bog cranberries, blueberries, nagoonberries, raspberries, and strawberries. These scrumptious berries, bursting with phytonutrients, were smaller, richer in color and taste, (and lower in sugar) than their domestic berry cousins.

Here’s a tip: The greater variety and the deeper the color of plant foods you eat, the higher their concentration of phytonutrients. The key is to learn which phytonutrient-dense foods can prevent disease and promote weight loss.

Want phytonutrient power?

Here ‘s a small sample of the many superfoods that contain these powerful phytonutrients: isoflavones in soy foods, lignans in flax seeds, catechins in green tea, polyphenols in cocoa (yes, chocolate!), glucosinolates in broccoli, carnosol in rosemary, and resveratrol in red wine.

And there are hundreds more that can help you unlock the secret to natural weight loss. All of these compounds — and dozens more — will help you fight disease and obesity. These special compounds literally communicate with your genes and turn on messages of health and weight loss. They are key to the success people experience in losing weight on a program I’ve developed during my 20-years practicing medicine, called UltraMetabolism.

Before you reach for that Cinnabon, know that phytonutrients only occur in whole, unrefined, unprocessed plant foods. All vegetables (and many fruits) score high in phytonutrients, while processed carbs, like bread and pasta, have virtually none.

Here’s a shorthand to distinguish between the metabolism boosters and the processed carbs that will only weigh you down:

Anything that has been packaged or put through a machine is processed (like a potato chip). Anything that comes right out of the earth is natural (like a plum).

Don’t let all the terminology — high fat, low-fat, high-carb, low-carb, high glycemic index, low glycemic index, complex carbs and simple carbs — confuse you. The key is eating whole, real, unprocessed, food found as close to nature as possible. Now you know why your grandmother always told you to eat your vegetables!

Folk wisdom passed down the generations showed how to give the body what it needs. In the early twenty-first century, that wisdom is being confirmed in the research of leading edge scientists. So you can follow these recommendations I offer with total confidence that the latest medical science backs them up.

This new science reveals why you should never do what some ill-advised diets suggest: cut out all carbs. Not a good idea-because you also cut out all the phytonutrients (and the fiber) that only comes from whole plant foods.

Along with their obesity fighting chemicals, vitamins, and minerals to accelerate your metabolism, most whole carbohydrates are filled with healthy plant fiber to slow the absorption of sugar into your bloodstream.

And for super fast weight loss, you’ll want to eat some special “super” fiber foods which I use as my secret weapon with many patients who have had difficulty losing weight. Once you incorporate them into your diet, you’ll feel full, experience steady energy, and will never be tempted to overeat.

Here’s a guarantee: If you’ve been consuming highly processed foods such as sodas, chips, and crackers, and you decide to boost your intake of those powerful phytonutrients that I’ve reviewed, you’ll be taking the first step towards re-programming your body for automatic weight loss and health.

My dirty little secret as a doctor is that I never treat anybody specifically to lose weight; I simply help them become healthy using these and other techniques and the weight automatically comes off.

So remember, eat your carbs, but make them the right carbs!

About the author:

Mark Hyman, M.D. is a NY Times bestselling author, lecturer, and practicing physician. Discover how you can program your body to automatically lose weight and find out what special super fiber can help by grabbing an exclusive sneak preview of UltraMetabolism at http://www.ultrametabolism.com/article5

Written By: Mark Hyman MD

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Posted in Low Carb

Tags: cancer chemicals dementia diabetes discovered plant chemicals food food molecules heart disease important food obesity obesity fighting chemicals potato chip Southeast Alaska steady energy wild food

Low Carb and Low Fat Diets – A Scam?!

October 16th, 2007

If anyone knows anything about fitness, its that a low fat diet is the healthiest way to avoid serious diseases, right? Maybe wrong.

In many instances quality research has shown just the oppositethat a low fat diet, sometimes even a vegetarian diet, can be harmful to your health. Although vegetarian and low-fat diets have been proven to reduce cholesterol and triglyceride levels, they have not demonstrated significant reductions in deaths from any disease.

The Low-Fat Approach
Popular diets of today encouraging low-fat approaches, such as the diets of Dr. Pritkin, Dr. Ornish, Macrobiotics, and Weight Watchers, are generally effective with weight-loss and reduction in blood fats. The low-fat approach has even been proven to overcome serious illness successfully.

But the majority of dieters find these plans difficult to stick with. And most research trials have not shown these diets effective in decreasing death rates from diseases in general, long-term.

Fats in a meal make you feel more full. They slow the time it takes for your stomach to empty, thus ensuring you will not feel hungry too soon.

Generally, high-carb, low-fat meals have the opposite effect. The stomach empties quicker and insulin levels increase following the meal. This means you may be hungry sooner than youd like.

Research shows the higher insulin levels of a low-fat, high-carb diet may predispose you to adult onset diabetes, hypoglycemia, and even heart disease.

The Low-Carb Approach
These diets claim that limiting carbs, like sugars, grains, fruits, and some vegetables, is the solution. The Atkins Diet, South Beach Diet, and even the Zone Diet all suggest if you cut out the carbs or have a balance of fat/carbs/protein in every meal, you will experience weight loss and better health. Many dedicated dieters find this to be true.

Although a low-carb diet can cause weight loss, the goal of any program should be life long radiant health. It is still up for debate if this approach leads to any significant health advantages. It is possible to hasten heart disease, arthritis, cancer, and aging with a diet too high in the wrong fats and too low in essential nutrients from various fruits and veggies.

Many health care professionals find it difficult to prescribe to either of the above theories. If there is no definitive answer in either direction that is indisputable, then there must be a middle ground.

A Healthy Solution for Everyone
It is difficult to imagine that reducing intake of the wonderful fruits and vegetables that keep people well is the way to a healthy future. Research will back this up. The average American already ingests too little fiber, vitamins, minerals, antioxidants, and other factors present in whole, unprocessed fruits and vegetables.

In much of our history, it was rare to have many of the diseases we live with today. Most people in native cultures eating diets dictated by availability experienced vibrant health. Their death was caused by accidents, bacterial or viral diseases, or by old age. Very few died of our number one killers: cardiovascular disease and cancer.

People did not begin to experience heart disease and cancer in such great numbers until the advent of our more modern diet and lifestyle customs.

These advances included:
growing and eating more grains
discovering how to refine and preserve foods to extend shelf-life
consuming sugar and simple carbohydrates
pasteurizing and homogenizing dairy products

With the human tampering of food overall health took an undeniable turn for the worse.

Almost exclusively we now eat, even in so called healthy or organic foods, the following: refined products, products with added sugar, preservatives, additives, petroleum products, animal products laden with antibiotics and hormones, and animals that are fed diets that they would never eat in the wild (wild cattle do not eat other cattle, poultry by-products, or even grains; cattle eat grass).

Native cultures worldwide, before being indoctrinated with more westernized food choices, eat remarkably similar diets.

Since many food products spoil without refrigeration or freezing, most people fermented their foods. This supplies necessary probiotic bacteria, which many people supplement with today since we eat natural fermented foods so infrequently.

Whether or not they inhabited the same regions, most people ate a wide variety of fruits, vegetables, and animal products in season. Very few societies tip the scales by eating mostly animal products (Inuit cultures) or mostly vegetarian (a few tribes in Africa and South America).

The similarities that bind the historical human diet together are:
A diet based on fresh or fermented whole, unrefined foods
A diet high in essential fatty acids with an omega 6 to omega 3 ratio of 4:1 (current US diets have a ratio of 16:1)
A diet where spirituality around food is more meaningful than the material
A diet with 10 times the level of fat soluble vitamins (A, D, E, K)
A diet lower in total calories overall

Wisdom passed down through the ages says that a varied diet with foods found abundant in nature is best. In almost all cultures this means a diet, as available, of fresh or dried wild meats and fish, fermented cheeses, fresh whole or fermented milk, butter, eggs, fresh, dried, or fermented fruits, fresh or fermented vegetables, whole grains (these were fermented normally, even if dried), some beans, and water or fermented beverages to drink.

It is interesting to note that instead of eating fresh foods or those naturally fermented, we chose to cook or destroy what could spoil in our foods then add additives and preservatives. Are these foods as digestible? Do they supply the same nutrients? Does the magic number of carbohydrates versus fats or proteins really matter? What if the answer lies in ancient wisdom and thousands of years of knowledge?

Something to think about.

For more information or questions on related topics, please visit www.MyWebND.com. Get all your health questions answered from a licensed Naturopathic physician without the wait for an office visit. Well-researched, reliable information is now available and easy to find.

Written By: Dr. Tara Barker

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Eat Your Carbs, They’re Good for You!

October 14th, 2007

You may think after all of the talk lately about carb reduction that you need to avoid eating carbohydrates. But the exact opposite is the case. The kinds of carbohydrates you get from fruits and vegetables are a necessary basis of your daily diet. Instead of helping you “pack on the pounds,” they actually help you to burn fat. They are also a major source of fuel for your body, especially your muscles, brain and nervous system.

Carbs occur in two types: simple and complex. They are broken down into glucose, or blood sugar, which is metabolized by your body for energy. Glucose not immediately used by you is stored in your muscles as glycogen, but if your body has an excess of glycogen, it is converted into fat. However, because carbs prime your metabolism, you need them in order to burn fat. This is one of the major reasons you must not starve yourself and eat too few carbs. You must eat a good intake of complex carbs, such as those found in fruits and veggies.

Simple carbs, such as those found in candies and sweets, and also fruit, are turned into glucose quickly. These are the kind which can add to your weight problem. Complex carbs, such as those found in brown rice, veggies, legumes (peas, beans and lentils), and whole grains breads and cereals are digested and thus used at a much slower rate, giving your body time to prime its metabolism.

There are four calories in each and every gram of carbohydrate. Nutritionists say that 50% of your diet should consist of complex carbs. Simple carbs are high in calories but low in vitamins and minerals. These are the so-called “empty calories” that you find in sodas, deserts and other such sweets, and to some extent in fruits — especially fruit juices and fruit juice drinks. You should be getting your major carb intake from whole fruits, whole grains and vegetables.

Good high carb veggies are peas, peppers, pumpkin, radishes, spinach, squash, succotash, sweet potatoes, tomatoes and turnips. Succotash, sweet potatoes and green cooked peas are the highest in carbs. You need several servings per day of complex carb foods such as these to maintain your energy levels and keep you from getting those “sluggish” feelings that make you feel sick and tired.

By eating five or more servings of fruits and vegetables every day, you will be boosting your health through better carb consumption. The National Cancer Institute recommends that you have fruit juice — or better yet fresh fruit – every day for breakfast. You should have a fresh fruit or vegetable snack every day. You need to stock up on dried, frozen and canned fruits and veggies. You must make these foods visible and easy to access throughout your daily routine. And you have to “sample the delicious spectrum” when it comes to the many different colors and varieties of fruits and vegetables.

You will get your “five a day” if you eat one cup of dark, leafy greens, one half cup of red tomatoes, one half cup of yellow peppers, six ounces of orange juice and one half cup of blueberries. This is only one example of how you can consume “five a day” of fruits and vegetables to keep your complex carb ratio up. Please notice this includes only one serving of fruit juice. Various nutrition experts state that you should eat whole, fresh fruits more often than drinking fruit juice, which keeps those simple sugars from adding to your weight problem.

This is because simple sugars are more concentrated in fruit juices than in whole fruits. You should eat at least two cups of fruit a day, in a variety of fresh choices, such as one small banana, one large orange and one quarter cup of fresh or canned apricots or peaches. Also, eating fresh fruit adds more fiber to your diet and helps flush toxins from your system better than only drinking fruit juice does.

You should also eat plenty of dark, leafy green veggies, which are among the best foods for you. Eat broccoli and kale, as well as mustard greens and spinach. Also, you should eat “orange” veggies such as carrots, sweet potatoes, pumpkin and winter squash. For peas and beans, among the best are pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils. Foods such as these are extremely healthy, low in fat, and terrific for raising your energy levels.

Eating fruits and veggies will also greater lower your risk for cancer. Researchers at the Human Nutrition Research Center on Aging at Tufts University have made “top ten” lists of the best antioxidant (anti-cancer) fruits and vegetables. Here are some of the most antioxidant members of the fruit and vegetable families of foods:

1) Fruits: prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries 2) Veggies: kale, spinach, Brussels sprouts, alfalfa sprouts, broccoli, beets, red bell peppers, onions, corn and eggplant

While the average American seldom gets as much as two servings of these good foods per day, nutrition experts say that five to seven servings a day need to become a staple of the ordinary American diet. You can easily sneak these into your family’s eating patterns. Try serving raw veggies at every meal, and take advantage of packaged, prepared veggies. Put veggies into your breakfast and lunch, and start each family dinner with a mixed green salad. Serve a salad entre dish once per week, fill your spaghetti sauce with vegetables, and begin ordering a weekly pizza – with an extra serving of healthy vegetables.

If we were to eat more veggies and fewer processed foods, we as a country would lose weight, clean out our clogged arteries, balance our blood sugar and shut down a large number of hospitals in the process. This would roughly solve America’s growing health and obesity problems – in a nutshell.

About the author:

RAINBOW WRITING, INC. — Karen Peralta, copy editor, ghost writer and book author. We offer inexpensive professional freelance and contracted writing, editing, copy editing and writing, rewriting, ghost writing, graphics design, Internet marketing, publishing assistance, search engine optimization, and supercheap dedicated hosting and site development. Rainbow Writing, Inc.

Written By: Karen Cole-Peralta

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Tags: America Brussels cancer energy energy levels National Cancer Institute obesity Tufts University

Staying Healthy on a Low Carbohydrate Diet

October 10th, 2007

It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for Americas rising obesity problems. The backlash against carbohydrates is a result of the low fat craze that started in the 80s.When consumers started cutting down their fat intake, manufacturers figured out that they could create low fat processed food products that the public would buy. Because these products claimed to be fat free, Americans didnt pay attention to the fact that they were not also calorie free, and as a result, the total amount of daily calories has slowly been increasing. In fact, although the total percentage of calories from fat has decreased, the actual amount of fat intake has increased by 10# per year since 1975! The increase of carbohydrate has also increased, at a rate of 20# per year, mostly as a result of highly processed foods.

It is estimated that 3800 calories are now produced for every American man, woman and child. We have evolved from a world of feast or famine, but were in a state of perpetual feast, although our bodies have not changed. We have no defenses against excess calories: Every year, 300,000 to 400,000 deaths in the US are attributed to obesity.

Meanwhile, Asian and Middle Eastern populations consume 50-75% of their calories from rice and have some of the lowest rates of obesity and heart disease in the world. People living in the Mediterranean also have fewer health conditions commonly seen in the US. This diet consists of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry. Although their fat intake is about the same as in America, the type of fat is primarily monounsaturated fats, such as olive oil, where Americans eat primarily saturated animal fats.

Regardless of the actual advantage or disadvange to following a low carbohydrate diet, there are three recommendations for maintaining good health while following such a diet. The first is to choose healthy fats over the unhealthy, saturated fats, when considering fat intake. Examples of healthy fats would be plant fats that have not been hydrogenated, which makes the fat more solid at room temperature. It is believed that hydrogenation is actually more harmful to health than saturated fats found naturally in animal products. Plant fats would include nuts, avocados, and olives. Oils such as olive oil, canola oil and peanut oil are better choices than fats that come from animal sources, such as butter, lard or bacon grease. Multiple studies over the years have shown that excess animal fats lead to higher risks of cancer, heart disease and other inflammatory disorders. Saturated fats have been linked to increased cholesterol, LDL (the bad) cholesterol as well as to increased LDL cholesterol oxidation. In fact, in January 2004, an Atkins representative put out a press release advising the public to decrease their amounts of steak, eggs, and saturated fast to less than 20% of their total fat intake.

The next recommendation to ensure good health is to eat plenty of fruits and vegetables. Although fruits and most vegetables are restricted in the initial phase of some low carbohydrate diets, they are then allowed back in limited amounts. The phytonutrients that come from a diet rich in fruits and vegetables have been shown to decrease blood pressure, as well as protect against cancer, heart disease, diabetes, metabolic syndrome, and obesity. Its easy to add more fruits and vegetables to your diet, once you get in the habit. Examples are; add some berries to breakfast, eat a tomato at lunch, include broccoli with dinner, drink some vegetable juice with snacks, and have a large salad with your meal.

The final tip to ensure good health is to eat a diet of whole foods, rather than fall back on the easy snack, convenience foods of today. If Americans had just cut down their amount of fat intake in the 80s, without finding new ways to snack, we may not be seeing the epidemic of obesity we see, today. When people started going on the low carbohydrate diets, they eliminated a large number of calories by eliminating snacking, especially at night, where common snacks are chips, crackers, and other high fat, high refined carbohydrate foods, such as ice cream. Today, though, much like in the 80s, manufacturers are now developing low carb and low net carb snack foods. We can now find low net carb chips, crackers, ice cream, popcorn, even low carb pizza! As Americans start to increase their intake of these foods, we will soon see a slowing of the weight loss many had seen initially. In order to call themselves a low net carb food, manufacturers subtract the fiber and sugar alcohols from the total carbohydrates in the product, rather than produce products without carbohydrate. There is no actual FDA standard for what a low net carb food is, yet, though, so right now its anything the manufacturer wants to say it is. These foods also are very high in fat and saturated fat, usually through hydrogenation. So, not only will calories be added back into the diet through resuming unhealthy snack habits, but they will be calories consisting of high amounts of the unhealthy fats.

So, while following a low carbohydrate diet, in order to ensure continued good health, follow these three recommendations: 1) Make most fats you eat the healthy, plant fats, rather than eating a diet high in animal or hydrogenated fats, 2) Eat plenty of nutrient rich fruits and vegetables, which are high in disease-fighting antioxidants, and 3) eat mostly whole, fresh foods and very little processed snack foods, even if they say low carb, in order to avoid hidden and unnecessary fat and calories.

Marjorie Geiser has been teaching health, fitness and nutrition since 1982. She is a nutritionist, registered dietitian, certified personal trainer and life coach. As the owner of MEG Fitness, Marjories goal for her clients is to help them incorporate healthy eating and fitness into their busy lives. To order her 30-Day Health & Fitness Challenge e-course and learn more about Marjorie, go to her website at www.megfit.com or email her at Margie@megfit.com

Written By: Marjorie Geiser

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Kids and The Low-Carb Lifestyle

September 24th, 2007

Some paediatricians have been prescribing a low-carb diet for a select group of children for decades, and what they have seen is very unsettling. The ketogenic diet was developed more than 80 years ago in order to control seizures that did not respond to the anticonvulsant medications that were available then. There are now dozens of medications that help to control seizures but the ketogenic diet is still used. The good news is that it does stop or slow down the frequency of seizures. The bad news is that it has some unhealthy effects on the heart.

The ketogenic diet is not identical to the Atkins diet. Although it contains very little carbohydrate it also has little protein, and 90 percent of calories come from fat. As you might imagine, keeping a child on this very unpalatable diet is every difficult, and many parents simply give up when faced with tantrums and food-stealing.

In a study done at the Johns Hopkins Medical Institutions, children on a high-fat, low-carbohydrate diet developed marked increases of total cholesterol, LDL cholesterol and triglycerides, all of which are risk factors for coronary artery disease. These effects persisted for at least 24 months. Children on a ketogenic diet are also at risk of kidney stones, which are usually rare during childhood.

There’s plenty of evidence that low blood sugar levels, an inevitable consequence of a low-carbohydrate diet, produce memory and mood problems, irritability and aggressive behavior. Those who live with diabetic patients are aware that an overdose of insulin causes a severe drop in blood sugar that can lead to seizures or death. It doesn’t take any great leap of logic to conclude that a diet that results in frequent low blood sugar levels isnt good for the brain. For the developing brain of a child, even an adolescent, it could lead to individual tragedy and social disaster.

Theres no single solution to childhood obesity

What a child eats is only one factor in what is clearly an epidemic of childhood obesity. At any age, weight gain comes from using too few calories as well as eating too many. Computer games, television viewing, lack of physical education classes, reliance on Mom for transportation, disrupted family conditions and fear of crime in urban neighborhoods are just a few of the reasons why physical activity has taken a nosedive among children in the past generation, a period during which type 2 diabetes in children has risen tenfold. Careful analysis shows that almost all the fat gain of modern children is due to their sedentary habits, not to their eating habits.

Diabetes will soon be an intolerable burden

The Centers for Disease Control and Prevention published a report that should have stunned the actuaries of health insurance companies. Of children born in the year 2000, one-third will develop type 2 diabetes as adults. For African-American and Hispanic females that number will be approximately 50 percent.

Who will pay for the health care costs of one-third of our population, a group that will be unable to support themselves because of heart disease, kidney failure, amputation of limbs and blindness? The very fact that modern medicine is able to prolong the lives of these sufferers only adds to the enormous cost of extra decades of survival. Directors of kidney dialysis centers already agree that they are behind in the capacity to treat the present population of diabetics whose kidneys have been destroyed. Yet, this is where our children are headed, as even 6-year-olds are now being diagnosed with the disease.

Healthy nutrition in a free fall

French fries are vegetables in only the loosest possible use of the word, but they comprise 25 percent of the average childs vegetable intake. The value of a diet that is high in fruits and vegetables cannot be overestimated. Heart disease and cancer are much less common in persons with a high intake of these foods, but on any given day in the United States, 40 percent of children have not eaten a single vegetable. In actual surveys of childrens eating habits, no fruit or vegetable even French fries makes it to the top ten.

High-fructose corn syrup is the only sweetener of soft drinks in the United States. It comprises more than 15 percent of the calorie intake of the average child; it is more than double that among many adolescents. More than simply adding to an already excessive calorie intake, fructose bypasses the usual digestive processes and leads to formation of heart-damaging chemicals and adds to the complications of diabetes.

This is only a sample of the issues that I have discussed in my book Health Secrets of the Stone Age, the second edition of which will be released in January 2005 by Better Life Publishers, Oceanside CA.

About The Author

Philip J. Goscienski, M.D. is a pediatric infectious diseases specialist with a 45-year career in clinical and academic medicine. Dr. Goscienski has written for the Saturday Evening Post and Currents, the national newsletter of the American Heart Association and is a featured writer for North San Diego County Magazine. He has drawn on his interests in biology, anthropology, paleopathology and physical fitness to develop Better Life Seminars, a series of presentations in which he explains how our most distant ancestors lived, and how we can apply this knowledge to extend our healthspan and avoid the major chronic diseases of our age. His book, Health Secrets of the Stone Age is based on his seminars, and on the most recent findings in medical and anthropological research. It is scheduled for a January 2005 release date. You can visit his web site at www.stoneagedoc.com.

Written By: Philip J. Goscienski, M.D.

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Carbohydrates: What You Must Know

September 20th, 2007

This scares me to death, every day you walk down the street it is becoming more and more apparent that the average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons… Less incidental activity Automated and computerized lifestyle Longer working hours and less leisure Increased consumption of processed foods Our food servings are larger than ever

Obesity itself has become a major and dangerous epidemic. More than 70% of US adults are overweight and that figure is rapidly increasing.

What you do is try to find a diet that includes a variety of foods that you can live with comfortably. You have to take a long-term view and include plenty of exercise. A good diet is one that supplies all of the essential vitamins and minerals, and is not high in fat or protein.

Be wary of diets that

Ban a specific food group Promise a quick fix Replace a balanced meal with a drink or a snack bar Make recommendations based on single studies Make recommendations to help sell a single product

Regular exercise is important (i.e. strength training) as it burns fat, boosts your

metabolism and also increases your energy levels. Dietary changes can lead to initial weight loss, but this is only for the short term. Exercise is essential for maintaining weight loss for the long term.

Now let’s take a closer look at what food is made up of and then you will have a good idea of what to look for in your daily eating plan. Firstly we need a wide range of nutrients to perform various functions for a healthy life.

These nutrients include carbohydrates, proteins and fat and are all present in the food we eat on a daily basis.

The foods containing these nutrients are cereals, legumes, nuts, vegetables, fruits, milk products and flesh foods (fish, meat and poultry).

Each of these nutrients provides different amounts of energy and these are measured in calories.

Nutrient Calories per Gram

Carbohydrate 4 Protein 4 Fat 9

Let’s look at carbohydrates first, carbohydrates supply energy for our body, they provide fibre for the prevention of disease and taste and texture to food. They are found in cereals, potatoes, fruits and vegetables.

They come in two basic forms, simple and complex. Simple carbs are easily identified by their taste and are sweet. Complex carbs, such as potatoes are pleasant to the taste buds, but are not sweet.

They are then divided into two groups, high fibre and low fibre.

They are often wrongly feared and considered fattening, but the most important factor in weight control is balancing the energy (calories) consumed. Please remember:

Energy In is more than Energy Out = Weight gain Energy In is equal to Energy Out = Weight maintenance Energy In is less than Energy Out = Weight loss

Different foods affect the ability to exercise at different levels. High levels of exercise (cardio and strength training) require carbohydrate as a fuel source; at lower levels it is fat.

A lack of carbohydrate in the diet will lead to fatigue, the inability to exercise effectively, and excess fat consumption. When our food is digested, carbohydrates are broken down into simple sugars.

But the body has an unlimited storage capacity for fat!

Low carbohydrate dieting is simply wrong.

Why is this? Just as a car runs better on a certain fuel, so does the human body. Unfortunately the latest low-carbohydrate fad diets are not the fuel mix the human body was designed to run on.

Carbohydrate intake is not fattening, excess calorie intake is fattening.

If you aren’t having enough carbohydrates in your diet you will experience:

Fatigue due to low blood sugar levels inadequate intake of vitamins and minerals Low fibre intake, which may affect bowel movements ‘Bad’ breath due to the breakdown products of fats (called ketones)

The bottom line for carbohydrates and weight loss is to:

Try to balance carbohydrate intake with activity levels Maintain energy levels by eating carbohydrate rich foods on a regular basis Carbohydrate rich foods are normally low in fat and nutrient-rich

A real weight loss program includes all the food groups, strength training, and low-level aerobics, a slight decrease in your daily calorie levels and a program that can be followed for life.

In conclusion try to achieve a balanced diet, eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight control.

About the Author

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss or muscle building e-courses.

Written By: Gary Matthews

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Atkins Declares Bankruptcy – Is Low Carb Dead?

August 27th, 2007

As many of you have already heard, Atkins Nutritionals Inc. the company that turned low carb eating into a worldwide diet craze has filed for bankruptcy court protection.

Does this mean that people did not lose weight on the Atkins diet?

Of course not, carbohydrate restriction has been proven to accelerate weight loss in the short term. Notice the last two words…short term. There is a simple reason why Atkins filed bankruptcy, people love to jump on the latest diet craze and then jump off just as quickly as they jumped on. When buyer demand slows, so do revenues.

People did lose weight, and lot’s of it on the Atkins diet. The problem is that diets like the Atkins diet are hard to stick with long term. In fact, there has been little solid evidence to show that carbohydrate restriction can lead to permanent weight loss. What then is the key to permanent weight loss?

The key to permanent weight loss is to change your lifestyle. Your lifestyle is made up of the habits and routines that you have made a part of your life.You can achieve permanent weight loss by simply acquiring new “Positive Habits” that provide weight loss as a benefit.

What is a positive habit? A positive habit is simply a habit that produces positive benefits, actions and attitudes you want to acquire and make a part of your lifestyle. Why are positive habits so powerful. Because habits, by their very nature, are automatic. After a period of time they can become permanent.

So how do we go about adding new positive habits to our life? Its really quite easy. You simply begin repeating an action, attitude or thought process every day for at least 21 days. Research has shown that an action that is repeated for a minimum of 21 days is likely to become a permanent habit.

Remember that positive habits have positive benefits and you will reap those benefits for as long as you maintain that habit. So now that we know what positive habits are, and how to acquire them, lets look at some simple positive habits that will help you achieve permanent weight loss.

Habit #1 – When Dining Out, Control Food Preparation and Lose Weight

When you eat out, make it a habit to request how your food is prepared. You should never feel like you have to accept food items exactly as they are described on the menu. Most restaurants will happily prepare your meal in different ways if you just request it. You can ask that they bake or broil items which are usually fried.

Always remember to ask for salad dressing on the side. Salad dressing can be one of the biggest sources of fat in a persons diet. Studies have shown that females gets most of their fat from dairy products, margarine, mayonnaise, and salad dressing. By making it a habit to order salad dressing on the side, you can control the amount and type of dressing your put on your salads and reduce the amount of fat and calories that you consume. Try substituting olive oil or a low fat alternative like balsamic vinegar for bottled dressings. Olive oil contains healthy monosaturated fat and is a key ingredient in the healthy heart Mediterranean diet.

Remember that sometimes, small changes in your lifestyle can result in big changes to your life. According to the Encyclopedia of Foods: A Guide To Healthy Nutrition, simple changes to your food order as described above you can save 10 to 30 grams of fat and 100 to 300 calories per entree!

Think about how this positive habit can help you achieve a trim and fit body automatically! Remember, your new positive habits will result in a change in your lifestyle. The cumulative effects of these lifestyle changes are considerable, they hold the keys to achieving a permanent weight loss and a trim and fit body.

Habit #2 – Drink Green Tea …Burn Fat! Boost Your Metabolism!

If you want some help achieving that trim and fit body, make it a positive habit to drink green tea daily. Here are just of few of the benefits you will receive from this positive habit: The American Journal of Clinical Nutrition recently published research demonstrating that a substance found in green tea called catechin polyphenols increases your metabolism and also increases the rate at which your body burns calories. Burning more calories is your ticket to a leaner body.

Green tea is also loaded with antioxidants, which have been shown to protect you from cancer and many other diseases. Other studies have shown that green tea may help you control your appetite. Green tea is available in many restaurants and most grocery stores.

About The Author

Dan Robey is the author of the Best-Selling book “The Power of Positive Habits” now published in 22 countries worldwide. To learn more and subscribe to a complementary e-course on Positive Habits go to: http://www.thepowerofpositivehabits.com

Written By: Dan Robey

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