Posts Tagged ‘energy levels’

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

No comments »

Posted in Low Carb

Tags:

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

No comments »

Posted in Low Carb

Tags:

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

No comments »

Posted in Low Carb

Tags:

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

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 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).

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

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.

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.

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

No comments »

Posted in Low Carb

Tags:

Carbohydrates: So Simple Yet So Complex

March 12th, 2007

The further on your read, you’ll begin to understand that everyone needs energy and the best source of energy is from carbohydrates. Roughly 50%-80% of your nutritional intake should come from carbohydrates! (not including any special needs cases if a person was carbohydrate sensitive). Similar to amino acids, when you link various simple sugars together you get carbohydrates with different properties and effects on the body’s blood sugar levels.

Carbohydrates are classified into three categories:

Monosaccharides (glucose, galactose, fructose) are the sugars found in milk and fruits.

Disaccharides (sucrose, lactose) might be found in table sugars and milk sugars. They are a combination of a two simple sugars.

Polysaccharides (complex carbs, starches, fibers) come from whole grains, vegetables, nuts, some fruits and legumes. These are your complex carbs.

When you link different kinds of sugars together, you will get different kinds of products. For example when you combine glucose and fructose you get sucrose (table sugar).

You’ll read a lot about essential amino acids and essential fats but what you won’t read about in any fitness manuals or hear from any fitness experts is the essential carbohydrate. That’s because there is no such thing. There are just different carbohydrates with different properties that affect your energy levels.

Here’s a fact for you: Our bodies can only absorb monosaccharides (simple sugars).

[STOP and realize that complex carbs are just a series of 3 or more simple sugars bound together. As mentioned, complex carbs go by the alias, polysaccharides.]

This means if you eat a complex carb, your body will break down that complex carb into simple sugars and ultimately into blood sugar which can be used for many different functions. Depending on the carbohydrate you just ate and other factors, these carbohydrates will have different effects on blood sugar levels. Specifically how fast they rise and fall.

This ability of a carbohydrate to to raise blood sugar fast or slow is called the glycemic index (GI). The GI was created to track various foods effects on blood sugar at different rates.

The GI’s importance is related to the body’s blood sugar effects on insulin levels. Insulin is the primary hormone responsible for fat storage (along with many other functions). The GI was originally invented with the diabetic in mind because insulin levels can mean the different between life and death in such instances.

If you are still reading, you should at this point understand that complex carbohydrates have a more leveling effect on insulin and longer term energy. Because complex carbs are not continually ‘spiking’ the insulin levels, you’ll send less signals to store fat.

Eating the right carbs will give you longer term energy and help to fight body fat storage!Your probably wondering if there’s a simple example of this so you can skip today’s brief science lesson.

The starch in whole grains is an excellent example of a more complex carb compared to the monosaccharides like refined white flours or table sugars. This is why you always read about “staying away from refined and processed foods” as much as possible.

Now keep in mind that complex carbs require a prolonged digestion time (enzymatic process) and thus provide a slow, even and ideal flow of energy. This avoids any fluctuations in glucose (blood sugar) levels which can affect energy. Complex carbohydrates contain more nutrients and fiber.

Here’s a better overview of where you can find various carbohydrates in foods:

Complex carbohydrates, often referred to as “starchy” foods, include:

breads

cereals

starchy vegetables

legumes

rice

pastas

some protein drinks

Simple carbohydrates that contain vitamins and minerals occur naturally in:

fruits

milk and milk products

vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

candy

table sugar

syrups (not including natural syrups such as maple)

regular carbonated beverages

refined flours

some processed foods

Bottom line: You want to get most of your carbohydrate energy from complex sources so that you have a long term energy flow. After a workout, it’s ideal to take in simple sugars to quickly replace glycogen stores.

ABOUT THE AUTHOR

Everything you need to know about complex carbs and when to take simple carbs for optimal workout recovery is in the Beginner’s Guide to Fitness and Bodybuilding http://www.beginning-bodybuilding.com

Written By: Marc David

No comments »

Posted in Low Carb

Tags:

Complex Carbs For Rookies

December 18th, 2006

If you are looking to improve your physique and keep your energy levels high, a diet with an adequate supply of carbohydrates is crucial. Forget about these diets that are low carb, like Atkins and Keto, they DO NOT work in the long run and should be avoided at all costs. Complex carbs should be of equal importance to protein while trying to achieve your fitness goals.

Complex carbs are just thousands of sugar molecules joined together into one molecule. The Glycemic Index is useful for determining which types of carbs are simple or complex. It is very hard to determine what foods are classified as simple or complex without prior nutrition experience. You have to do your homework and research which carb sources will be best for your diet. Most of your healthy carb choice are basically oatmeal, whole-grain wheat, fruits, vegetables, and pasta. There are others certainly, but these will give you an idea of the carb sources you need to consume. There are many health benefits to complex carbs. They contain large amounts of vitamins and minerals that a trainee`s body needs. Most of these carbs also contain large amounts of fiber, which are slow burning and keeps your energy levels at its peak. When your diet consists of high amounts of simple, sugary carbs, you tend to eat more than what your body can metabolize. Hence, fat gain. To avoid the overeating fallacy, a diet with complex carbs is imperative. So what happens if you don`t eat enough of these complex carb thingies? You will suffer periods of low energy on top of having unwanted fat gain. This could also lead to severe health problems such as obesity or even diabetes. You don`t want to be injecting insulin into your body everyday so make sure that you are eating your complex carbs. The only time to avoid complex carbs is post workout when your body`s glycogen stores need replenished. This is where an “insulin spike” becomes useful because you cells absorb these carbs like a sponge. The debate of whether to have simple or complex carbs post workout has been debated for years and there is still no answer to which carb source is best. You will have determine which carb works best for your body post workout, but your best bet is to start with an insulin spike and see how your body responds. In my next article, “Simple Carbs for Rookies,” I will discuss the basics of this controversial carbohydrate and try educating you on the “how to`s” of simple carbohydrates.

ABOUT THE AUTHOR

MY SITES: WWW.CLUBBODYBUILDING.COM AND WWW.GEOCITIES.COM/BASHORE69/BODYBUILDINGARTICLES.HTML
MY BOOK “BODYBUILDING FOR ROOKIES” WILL BE RELEASED AUGUST 12.

Written By: Zach Bashore

No comments »

Posted in Low Carb

Tags:

Celebrity Low Carb Diet Addicts

December 10th, 2006

Low carbohydrate diets have really taken off over recent years, and the first to show off the effects of these diets are frequently A-list celebrities. We all watch these celebrities being snapped in newspapers and magazines with their svelte new figures, and this encourages the public to switch to the same sort of diet. Low carb eating plans such as the Atkins Diet have been catapulted to worldwide exposure through the recommendations of gorgeous, slim stars that swear by these methods.

Friends’ star, Jennifer Aniston, was a huge follower of low carb dieting, and her super-slim figure encouraged millions of normal people to quickly jump on the low carb bandwagon in the hope of shedding the pounds. Coupling her eating habits with yoga and exercise has helped Jennifer to develop an enviable and world-famous slim figure, making her an icon for millions of women around the world.

The UK’s Catherine Zeta Jones was the envy of millions when she quickly shed the pounds after giving birth to her first child with star husband Michael Douglas. It was soon impossible to tell that Catherine had even given birth, as her figure sprang back to its svelte and firm former state. Jones used a low carb eating plan in order to help her shed the excess weight after giving birth, and this diet along with exercise made it possible for her to be back on screen in record time looking better than ever.

Former UK Spice Girl, Geri Halliwell, was once a curvy and busty redhead. However, with the help of a low carb diet and plenty of yoga, Geri lost a great deal of weight and has spent the last few years sporting a super-slim figure to complement her new, chic look. Hollywood actress Gwyneth Paltrow is also known to be a low carb diet fan, and enjoys supplementing her yoga with a range of low carb foods to keep her waif like figure in shape.

Many stars, both male and female, use low carb diets to shape up for movies, as this enables them to lose excess pounds quite quickly. Movie superstars such as Ben Affleck, have switched to low carb eating plans to get in shape for upcoming movies. Ben was known to favor low carb foods whilst shaping up for his role in Pearl Harbor.

And it’s not just Hollywood actors that use low carb diets to get in shape. Many musicians and pop stars also enjoy low carb diets in order to get them in shape for concerts and tours. This helps them to maintain energy levels as well as slim down and stay trim, an important factor for all stars, who are very conscious of their appearance. Low carb diets have always proven popular with high profile stars, and most low carb eating plans have these celebrities to thank for their popularity and exposure.

About the author:

Find out more about Diet and Nutrition at healthandfinesse.com

Written By: Nicky Pilkington

No comments »

Posted in Low Carb

Tags:

Simple Carbs For Rookies

November 20th, 2006

Now that you know the importance of good carbohydrates, you are going to learn about one of your body`s worst enemies, simple carbs. Simple carbs are everywhere and can easily be consumed if you are not careful with your food choices. Distinguishing the difference between complex and simple carbs is also confusing. A good way to remember is by the “s`s.” Simple and sugar both begin with an “s” and sugar is what you want to avoid right? So avoid simple carbs.

Simple carbs are basically just sugars added to processed foods. You can find them in soda`s, honey, cakes, many breakfast cereals, and even beer. Don`t be fooled into buying something that is fat free. Educate yourself by reading food labels on what is healthy and what is junk. Let`s say that we are going to have a bowl of “Corn Flakes.” Sure, there is not much fat in them but when the first words on the list of ingredients say “enriched wheat flour, or “high fructose corn syrup,” you have a problem. You should be looking for the words “whole grain wheat,” instead.

If your diet consists mostly of simple carbs, do not expect to lose any fat. Your energy levels will be so low that you feel the need to be eating just to keep awake. “So why are you writing an entire article on simple carbs if they are bad for me,” you may ask. Well simple carbs have positives to them.

After a hard day of training or working at a strenuous labored job, your body needs glycogen and wants it fast. This is when an “insulin spike” becomes useful. An insulin spike is repleneshing however many calories you`ve burnt throughout the workout. The nutrients you use to replenish your body should be a three to one ratio of simple carbs to protein. The most commonly used post workout simple carb is dextrose, which is the main ingredient in Gatorade powder. If you don`t have access to dextrose, then a simple liquid carb, such as orange juice, will work just fine.

Simple carbs are useful but they can become your worst enemy if you consume them at the wrong times. Almost everything you do in bodybuilding needs to be timed perfectly. There`s a time to eat, a time to sleep, a time to take your supplements,and even a time to have your post-workout meal. Welcome to the wonderful world of bodybuilding.

About the Author:

My Sites: http://www.clubbodybuilding.com and http://www.geocities.com/bashore69/bodybuildingarticles.html My book “Bodybuilding for Rookies” will be released August 12.

Written By: Zach Bashore

No comments »

Posted in Low Carb

Tags:

Carbohydrates – Good Or Bad?

October 19th, 2006

Happy Birthday Zanya :)

Carbohydrates have gotten a lot of bad press in the past few years with the advent of low carb diets, but the truth is that not all carbohydrates are bad and, in fact, your body needs carbs to survive.

Many people mistakenly believe that eating bacon, eggs and steak will set them on the road to a thinner body with increased energy and good health, but this is not the case. While cutting out the simple carbohydrates found in processed foods is a healthier way of eating, neglecting the complex carbs found in fruits and vegetables can be hazardous to your health.

Fruits and vegetables are packed with enzymes, vitamins, minerals and fiber. All key ingredients to your health. They also contain antioxidants which can help your body fight disease and may even help ward off certain kinds of cancer.

Picking The Best Carbs

The old saying you are what you eat has a lot of truth to it. You get the energy that your body uses as well as your nutritional needs such as vitamins, minerals and fiber from the foods you eat. Doesnt it make sense, then to eat foods that will provide your body with the best fuel possible?

You want to avoid foods that are processed. Im sorry to say that most foods that can be found in packaged in your supermarket like cookies, cereals and even white bread are filled with bad carbs. These foods are often processed to taste better and all the nutrients are stripped out in the process. Then chemicals are added in to prolong shelf life and add to color and taste. Your body has no use for these empty calories so when you eat these foods it is a big drain on the body to digest them and try to salvage any nutritional value from them.

The fruits and vegetables, on the other hand are filled with nutrients. When you eat these, your body gets lots of high energy fuel that it can use to keep up your energy levels and help your body fight off disease. In addition, the enzymes found in the fruits and veggies aid your body in the digestion process, thus freeing it up for more important activities.

So, in reality, carbohydrates are both good and bad. It is up to you to make sure you fuel your body with more of the good carbs for optimum health. A good rule of thumb when shopping is to stick to the outside aisles of the grocery store and avoid the middle. Buy as many fresh fruits and veggies as you can (organic if possible) and frequent your local farmers market to purchase locally grown produce if you are lucky enough to have one near you.

About the Author

Confused about carbs? Visit http://www.carbzine.com to find out more about carbohydrates and your health.

Written By: Lee Dobbins

No comments »

Posted in Low Carb

Tags: