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

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

Low carb diets restrict the consumption of carbohydrates. The difference between the Atkins and the South Beach diet is within the amount of restriction. The induction phase of the Atkins diet restricts most carbohydrates while the South Beach diet allows ‘good’ carbohydrate consumption. These diets can really put one’s will power to the test. Why?

The human body’s primary source of energy is glucose. Glucose is derived from the breakdown or hydrolysis of carbohydrates that are consumed. Limiting carbohydrate consumption forces the body to use fat or protein as an energy source. Decreased carbohydrate consumption may leave you feeling tired and easily fatigued until the body adjusts to the change.

The word carbohydrate arose because molecular formulas of these compounds can be expressed as hydrates of carbons which yield a basic carbohydrate empiric formula of (CH2O)n. Carbohydrates consist mainly of the combination of two chemistry functional groups: the carbonyl and the hydroxyl group. Carbohydrates exist in different forms such as monosaccharides, oligosaccharides, and polysaccharides.

Monosaccharides are usually called simple sugars. These simple sugars cannot be broken down or hydrolyzed into a simpler form (glucose). A complex carbohydrate refers to one or more linked simple sugars that require digestion for absorption.

Oligosaccharides contain at least two monosaccharide units. Oligosaccharides may be referred to as disaccharides or trisaccharides depending on how many units of monosaccharides the compound contains. Maltose and sucrose (table sugar) are considered disaccharides.

Polysaccharides contain many monosaccharide units. In order for the body to use polysaccharides, these compounds must be broken down into a simpler monosaccharide form. Examples of polysaccharides are starch and cellulose (fiber).

Dietary carbohydrate digestion occurs mainly in the mouth and small intestine. During mastication (chewing) the salivary glands secrete the enzyme alpha-amylase which is referred to as ptyalin. Alpha-amylase briefly acts on dietary carbohydrates in the mouth to hydrolyze starch into simple sugars such as glucose. In fact, if you chew on a carbohydrate long enough you may taste sugar. This is a result of salivary amylase hydrolyzing the carbohydrate into a simpler sugar.

Mastication increases the surface area of the food for alpha-amylase to act upon. This allows the enzyme alpha-amylase to work more efficiently in carbohydrate digestion. However, the food does not remain in the mouth for a long time so only a small portion of starch is hydrolyzed there.

Once the chewed food has been swallowed into the stomach, carbohydrate digestion halts temporarily. This occurs because alpha-amylase is inactivated by the high acidic environment of the stomach. However, carbohydrate digestion will resume once the chyme (food mass and gastric juices of the stomach) enters the small intestine.

The acidic contents emptied into the small intestine are neutralized by bicarbonate secreted by the pancreas. The pancreas will then secrete alpha-amylase to continue carbohydrate digestion. Carbohydrate digestion is finished when the mucosal lining of the upper jejunum and duodenum absorb the bulk of the dietary sugars in the form of monosaccharides.

Now that we have a good understanding of what a carbohydrate is and the importance of the carbohydrate in the body, maybe an extreme low carb diet isn’t the answer for weight loss. Extreme diets whether they are low carb or high protein can put the body to the test. Carbohydrates may be a necessary evil, but the body relies heavily on carbohydrates for energy. Instead of testing one’s will power, using a weight loss supplement called a carb blocker may be a better option.

Carb blockers are a weight loss supplement recently introduced into the weight loss world. Carb blockers claim to block the enzyme alpha-amylase. If the enzyme alpha-amylase is blocked, then carbohydrate hydrolysis is affected. By blocking the enzyme, you block the breakdown of the carbohydrate which affects absorption of the monosaccharide. How so? If the carbohydrate is of complex origin, the enzyme must be secreted to break down the carbohydrate into a simpler form for absorption. In theory, the carb blocker should indeed help to block carbohydrates from being absorbed.

Phaseolus vulgaris is the active ingredient in carb blockers that comes from the white kidney bean. Phaseolus vulgaris interferes with the pancreas’ ability to secrete the enzyme alpha-amylase. Subsequent studies do prove that Phaseolus vulgaris does in fact inhibit the enzyme alpha-amylase.

Carb blockers are another option for weight loss. However, permanent weight loss requires you to make changes to your lifestyle. If you do not change your lifestyle then no matter what diet or supplement you choose, weight loss is temporary and short lived. This also means that if you choose a low carb diet, make sure that this diet can be done. Many people fail the low carb diets because of extreme commitments.

About the author:

Kristy Haugen is a mother and an experienced nurse. She also has a bachelor degree in Biology and Chemistry. She writes to inform consumers about nutrition and health topics. Learn more about weight loss at http://weightlossarticles.vitaminmaniac.com . Learn more about vitamins and your health at http://blog.vitaminmaniac.com .

Written By: Kristy Haugen

So lets put the record straight. You can not cut out a major food group to such ridiculous amounts! There should be no such thing as a no/low carb diet.

In principle, the theory works. You lose weight (whether you do it healthily and keep it off is not for me to say). Eating good quality proteins definitely keeps the hunger at bay. However, if you are a normal individual cravings will start to kick in for those forbidden carbs and the whole thing goes down the pan.

So why don’t we change the concept slightly? Instead of concentrating on low carbs why don’t we start thinking about GOOD carbs? Because of course all fruit and veg are carbohydrates and everyone knows you have to eat plenty of this group for vitamins and minerals, right?

So consider changing tact. Miss off all the heavy, sugar laden carbohydrates like bread, pasta, potatoes etc. and pile on the veg! don’t stint, don’t worry about the carbs they are good for you! Have a salad on the side tossed in a light dressing and three to four portions of non starchy veg with your chicken or fish. Have an apple to satisfy your sweet tooth. Fruit contain fructose, which has a different make up to other sugars and glucoses. When glucose hits your body the levels in your blood rise rapidly. The body has to deal with this surge by releasing insulin to clear the blood and direct this energy source to right place that not required for muscle energy is shoved along to the liver to be stored for future use and the remainder gets stored in your fat cells. (ie, you get fat!) You are left with insulin in your blood which causes a huge drop in blood sugar. So how does body react? It wants more sugar to counterbalance! Fructose is metabolised direct in blood stream, does not cause a surge of insulin and hence the blood sugar remains stable. In other words, you wont get an addictive craving for more, like you do with that pack of biccies! It is difficult to overeat on apples, isn’t it? You don’t often fancy eating the whole bag, do you?

Not all carbs are equal, just as not all proteins are equal. For successful weight loss a quality and good level of proteins must be adhered to (and the level necessary is different for each individual) to stop the body starting to burn muscle up for energy. Quality protein maintains muscle mass while decreasing the body fat density. A good carb programme incorporates body fat testing into its regime, wherever possible.

Prehistoric man wasn’t fat. He existed on lots of protein from animals, nuts and seeds, fresh fruits and natural vegetation. Grains, potatoes and rice did not exist and although our world has evolved to grow and produce these ingredients, our bodies have evolved at a much slower rate and are not as yet primed to cope with them. So really as we have brought the troubles on ourselves it is up to us to rectify the problems.

Just why did we make them taste so good?

Heres to successful weight loss!

About the Author

If you want more info on kick-starting your weight loss programme then click on the link below

http://www.negativecaloriediet.com/promote/besthealth.html

Chrissie is a Wellness Consultant working with clients on a one to one basis to address individual nturition and weight loss problems. For more info visit her website www.besthealthchoice.co.uk

Written By: Chrissie Mayes

The Atkins Diet, since renamed to the Atkins Nutritional Approach, works on a very simple principle. Carbohydrates are what our body normally use to produce energy. If you restrict the carbohydrate intake of a normal person their metabolism changes. Changes? Yes your body looks to the next available energy source which is….fat. So now instead of burning carbohydrates for energy your body does the same thing with your existing fat deposits.

In a low carbohydrate diet you actually increase your intake of fat and pure protein as opposed to reducing it. In theory the more fat you eat the more fat you burn because your body is now using fat for energy. It’s common to see low carb dieters eating enormous steaks smothered in butter with fried eggs and mushrooms on the side. A very high fat meal but also a perfect low carbohydrate meal.

The fat burning process is called lipolysis. As the fat is being broken down for energy a secondary phase called ketosis occurs. Ketones are the fragments of fat being broken down in the process of lipolysis hence the name ketosis.

Ketosis has a single nasty side effect -bad breath. For whatever biological reason the conversion of fat to energy can lead to really, really bad breath. This is a common complaint amongst followers of Atkins and similar low carbohydrate diets.

Amongst some of the bad press that low carb diets receive are worrying stories of people dying while on a low carb diet. These hyped up media tales are tied to one word – ketoacidosis. This particular condition occurs when a person goes on a zero carbohydrate diet and/or suffers from diabetes. During the ketosis phase the blood becomes overly acidic to a critical point. Coma and death can follow quickly if medical attention is not immediately sought.

Does everybody following a low carb diet run the risk of ketoacidosis? Not unless you have a history of diabetes (diagnosed or undiagnosed) and you also totally eliminate carbohydrates from your diet. Even then only a small number of people are actually susceptible to the effects of ketoacidosis when compared to the general population.

The results that low carb diets produce are hard to argue with. Rapid weight loss in a short space of time whilst on a high fat, high protein diet. These results fly in the face of conventional medical wisdom and serve to constantly annoy the established medical community.

Low carb dieting is not going to disappear any time soon. Especially not as long as major Hollywood celebrities are successfully using Atkins and showing off their results to the world media.

About the author:

This article was submitted courtesy of the Low Carb Advice website. You can find tons of useful information on low carb diets there. (C) Copyright 2005 Low Carb Advice

Written By: Niall Roche

This article will define and describe carbohydrates and what role they play in the human body.

Carbohydrate – Chemical compound of carbon, oxygen and hydrogen, usually with the hydrogen and oxygen in the right proportions to form water. Common forms are starches, sugars, cellulose, and gums. Carbohydrates are more readily used for energy production than are fats and proteins. One of the three basic foodstuffs (proteins and fats are the others), carbohydrates are a group of chemical substances including sugars, glycogen, starches, dextrins, and cellulose. They comprise the body’s main source of raw material for energy. Carbohydrates can be classified as either a simple carbohydrate or a complex carbohydrate.

Digested carbohydrate enters the circulatory system in the form of monosaccharides, primarily glucose. Lesser amounts of fructose and galactose are also absorbed, but these are eventually converted into glucose in the liver. Before they can be absorbed into the bloodstream, polysaccharides and disaccharides must be broken down into monosaccharides by specific enzymes during the digestive process.

When you comsume carbohydrates, your digestive system converts them to blood sugar (glucose). This glucose is stored in your muscle cells and in your liver. Your brain operates with the help of glucose in your blood as energy. When training is intense, glycogen stored within your muscles provides most of the energy for contractions. When training with low intensity, your blood-borne sugar acts as an energy source. A problem occurs when there is leftover glucose in your blood following a refill of carbohydrate stores. The remaining carbohydrates are stored as fat.

There are several types of carbohydrates, some better than others. Starch, sugar and dextrose are all types of carbohydrates. The three main types of carbohydrates are:

* Monosaccharides (one-sugar molecule)

* Disaccharides (two-sugar molecule)

* Polysaccharides (three or more sugar molecules)

Monosaccharides and disaccharides are commonly called sugars, while polysaccharides are called complex carbohydrates or glucose polymers. Some of the more commonly encountered carbohydrates in these three categories include the following:

* Monosaccharides: glucose, fructose, sorbitol, galactose, mannitol, mannose

* Disaccharides: sucrose = glucose + fructose; maltose = glucose + glucose; lactose = glucose + galactose

* Polysaccharides: Starch, dextrin, cellulose and glycogen, all of which are made of chains of glucose. Found in whole grains, vegetables, nuts, some fruits and legumes. Fibers are mainly the indigestible complex carbohydrates (polysaccharides) that make up plant cell walls.

The Glycemic Index is a handy rating system that tells you what carbohydrates provide the best energy for prolonged training periods. By consuming a food with a low glycemic rating, you will experience a more stabilized blood sugar level.

Remember, carbohydrates are your body’s preferred energy fuel source, although fats work well too., particularly during aerobic training. Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram.

SOURCE: (International Sports Sciences Association; Frederick C. Hatfield, Ph.D.; 2001)

About the author:

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Written By: Tracie Johanson