Low Carb Tips

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The Low Carb Craze and Other Dieting Mistakes

By: Bill Belfert

Dear BMTers,
Low carb this and low carb thatthats all you hear nowadays. Kinda reminds me of something that was the craze a few years agoThe Low or No Fat CrazeCan you remember where that got us? Still Fat!!!

Well my friends this Low Carb Craze is going to bring us to the same exact placeYepStill Fat!

Listen, anyone who tries Low carb dieting will experience some Short Term successbut its only short term.
I know some of you are tired of hearing me repeat myself but any diet or exercise machine in and of itself will not work!

A successful Fitness Program must incorporate 5 Strategies:
1. A Compelling Reason to Change

2. Proper Nutrition

3. Progressive Resistance Training

4. Moderate Aerobic Exercise

5. Consistency

If youre missing any one of these strategies you will not experience the success that you crave.

Why the Low Carb diets without Progressive Resistance Training will not work in the long run.

We need to build lean muscle on our bodies.

Why do we need to build lean muscle on our bodies? Building lean muscle will boost metabolism and that is what we want to achieve.

Youll even start burning more calories even while you rest.

Right now Im going to let you in on one of the biggest secrets on burning fat ever revealed:

Lean Muscle Burns Fat!

And, the more lean muscle you have, the more fat you will burn. That is a statement that you can take to the bank!

I guarantee it!

Listen, all these people that go on these Fad diets are really losing water and lean muscle weight.
They Are Not Losing Any Fat Whatsoever!

How can they be if I just got finished telling you that in order for us to lose any fat,(and I did mean any fat!) you must have lean muscle tissue for the fat to go be burned up in?

Our bodies are smart; our fat just cant go away it must be burned up in a muscle cell.

And if youre not doing any Progressive Weight Resistance Training, well then, youre not building any new lean muscle tissue.
Which means, you guessed ityou wont be burning fat any time soon!!!

Dont you see? The people that go on these Fad (starvation) diets turn into skinny fat people. Sure they lose weight, but they lose the wrong kind of weight.

Since these people usually dont perform any weight resistance training and are only probably taking diet pills, and doing hours of aerobic exercise,

they are losing water (from the low calorie, low carb diet) and lean muscle (from doing to much aerobic exercise and not having the right amount and the proper ratios of food in their bodies).

So what is left?

FAT!!!

They have no muscle tone whatsoever!
What these people should be doing is learning how to lift weights and get stronger progressively!

The only way to do that is

Get A Little Stronger Each And Every Workout

If youre not getting stronger each and every workout than you are doing something wrong!

Then all you have to do is add:

A Compelling Reason to Change, Proper Nutrition, Moderate Aerobic Exercise, and Consistency to be Successful

A great example of dieting the wrong way in my opinion is Anna Nicole Smiths recent weight loss.

From a distance she looks great! But get closer and clear the smoke and you will find that she transformed herself into what I explained before a skinny fat person.

Did you hear her interviewed lately on shows like Larry King Live and Regis and Kelly?

She says she takes Trim Spas Ephedra Free Diet Pills. And she eats like only once per day if shes lucky. And I would bet my life, kids, wife, and the house that she never ever does a workout with weights on a consistent basis!!!

So lets see what happened
Most people think that to lose excess body fat, they must stop eating altogether. This is where they are totally wrong.

Starvation(what else would you call not eating?) triggers a metabolic response where, your metabolism will actually slow down and become more efficient in order to preserve body tissue in the case of a shortage of future nutrition.

This is precisely what we dont want. Another way people think theyre eating right is having fruit & coffee for breakfast, a salad for lunch, and a bowl of pasta for dinner.

Nope, thats not the answer either. Some people dont eat anything the whole day and save themselves for a big huge dinner! Thats not the answer either.

To find the answer, you have to think back to caveman days. Back then, there were no supermarkets or convenience stores to easily get whatever you want and whenever you want it.

The caveman didnt know when his next meal was coming. He only ate when he made the big kill and would literally gorge and overstuff himself until he couldnt move! Why? Because he knew that he might not eat again for days or even worseweeks.

What this did was make our bodies very bad at processing our food. Since our bodies didnt know when we were going to eat next, they were forced to revert into something known as

Survival Mode

Whenever you eat, your digestive system converts most of your food(especially large amounts of carbohydrates) to glucose (blood sugar). Its a very complicated process but Ill do my best to sum it up in a nutshell

Anytime we eat while were in survival mode, because of the molasses-pace the metabolism is at, the body converts most of the glucosein conjunction with the hormone insulinto fat.

This is why people who constantly starve themselves can gain weight while eating only once a day!

Wed like to speed up our metabolism, but unfortunately over thousands and thousands of years our bodies havent changed much from the days of the cave man.

Every time we eat, our bodies are already automatically going to convert it to fateven if its fat free! Wheres the justice???

So how do we change our body from fat storer to fat burner? We have to learn to use proper nutrition.

So the question iswhat is proper nutrition? OK in a nutshell, my idea of proper nutrition is 4 to 5 portion-controlled, balanced meals about every 3 hours throughout the day.

By eating this way throughout the day, youll effortlessly speed up your metabolism.

Think of it this way. If you have a campfire burning and you dont add wood to the fire, eventually the campfire will burn out.

But if you add a little wood every few hours, the campfire will continue to burn, and burn nice and hot! So you see, the human metabolism is like the firenever or rarely feed it, and it will slow down.

Feed it every few hours and it has no choice but to speed up.

What Is A Portion-Controlled Meal You Ask?

A portion-controlled meal is sensible portion of a lean protein, a sensible portion of a starchy carbohydrate, and a sensible portion of a fibrous carbohydrate.

Lean protein foods:
- Skinless chicken breast
- Skinless turkey breast
- Tuna fish
- Most fish in general
- Egg whites
- Protein powder

Starchy carbohydrates:
- Sweet potato
- Potato
- Rice
- Pasta
- Oatmeal
- Whole grain wheat bread

Fibrous Carbohydrates:
- Corn
- Broccoli
- Cauliflower
- Asparagus
- Peppers

Here are a few examples of a portion-controlled meal:

Chicken breast with corn & rice
Lean steak with potato & broccoli
Fish with rice & salad
Chicken pita sandwich
Egg white omelet with mushrooms & oatmeal or farina

A “typical” day of eating on Bare Minimum Training might be :

7:00am: egg white omelet and oatmeal
10:00am: yogurt with cottage cheese
1:00 pm: tuna pita sandwich
4:00 pm: mushroom turkey burger on a whole grain bun
7:00 pm: Salmon with rice
8 8-ounce glasses of spring water (throughout entire day)

So you see if Anna Nicole Smith does not start to implement Proper Nutrition and a sound fitness program like Bare Minimum Training

Shes setting yourself up for Failuresure she has short term success but eventually shell gain all the weight back!!!

I hope she doesnt gain the weight backbut she must change her ways if theres any hope for long term success.

Take care,
Bill Belfert

About the Author:

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And Train Bare Minimally,

Bill Belfert
Body Transformation Specialist
Bare Minimum Training, LLC.
201-960-3824

http://www.Bare-Minimum-Training.com

Bill@Bare-Minimum-Training.com

Copyright 2004 – 2005. Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program.

About the Author

Bill Belfert, THE Worlds #1 No-B.S. Body Transformation Specialist, Shows Busy People How To Get EXTRAORDINARY Results FAST With His Breakthrough Weight Training Program & Total Fitness System By Only Going To The Gym Twice Per Week For 20 Minutes Or Less! AND, Whats More, You Only Need Moderate Cardio 3 Times Per Week For Only 18 Minutes!

http://www.Bare-Minimum-Training.com

Written By: Bill Belfert

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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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Low carb stupidity Believing that carrots, bananas or tomatoes are fattening because they’re high on the glycemic index and because a popular fad diet book says so.

Low carb intelligence Have Americans lost any remaining grip with common sense? With an average banana coming in at 120 calories do you really think that this yellow, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground fruit is going to make you fat? Compare that to the average serving of salad dressing which clocks in at over 160 calories with absolutely no redeeming nutritional value. Perhaps carrots, bananas and tomatoes have 5-10 more calories per serving than broccoli or cucumbers but try them against a low carb bar which clock in at typically over 200

Low Carb Stupidity Believing calories don’t count if you just count carb grams. Didn’t we go through this years ago when we were a nation of fat gram counters ??

Low carb Intelligence

1. Knowing that fat loss or gain always did and always will boil down to the fact that if you eat more than you burn you will gain weight. If you eat fewer calories than you burn you will lose weight .

2. Taking the time to understand the caloric value of the foods that you are eating

3. Learning to eat appropriate SINGLE servings instead of supersizing everything.

4. Keeping a food journal and taking some time to preplan and avoiding mindless boredom or stress eating

5. Knowing that the June issue of consumer reports shows that Low-carb versions of comfort foods — bread, pasta, and ice cream — often contain more fat and calories than regular versions

Low carb Stupidity Carbohydrates Make you fat, Protein makes you lose weight – We all know who started this one! People have somehow gotten it into their heads that weight gain is all about the carb grams, not the calories. People who quote this myth won’t touch a potato (100 calories, 0g fat), but then proceed to eat a 16oz steak for dinner (915 calories, 57g fat). They’ll refuse the hamburger bun (120 calories, 2g fat) but take an extra meat patty to make up for it (500 calories, 32g fat)

Low Carb Intelligence –

1. Realizing that If you eat more than you burn you will get fat, regardless of the source

2. Realizing that if you eat less and you will lose weight –

3. Knowing that Some people on low-carb diets do lose weight initially, but this is due to primarily to the fact that they have cut overall calories or have lost an abundance of water and lean muscle.

4. Understanding that overdosing on protein and cutting out carbohydrates does not equal successful weight loss. It does, however, mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balance diet. If you’re considering a low-carb diet, remember to count your calories and nutrients first. You should also consult your doctor or health professional before making this life-style change.

Low Carb Stupidity Eating lots of manufactured, over processed, chemical laden low carb foods and thinking you’re “being good” and “following your diet.”

Low Carb Intelligence

Realizing that natural, unrefined foods are one of the keys to lifelong weight control and that anything man-made and refined is neither healthy or an ideal “diet” food This bandwagon remind me of the “no fat” craze, when all those “fat free” foods were being passed off as healthy diet food, but were really highly processed and full of pure sugar and sodium –

Low carb stupidity – Selecting your beer or liquor carefully to make sure you have the brand with the fewest grams of carbs.

Low carb intelligence

1. Realizing that a few grams of carbs dont make all that much of a difference and that most lo carb beers have the same caloric content as lite beers Avoiding alcohol if youre trying to lose body fat.

2. Drinking only in moderation if youre trying to lose weight and be healthy

Low carb stupidity Thinking that very low carb (ketogenic) dieting is a maintainable lifestyle.

Low carb intelligence

1. Understanding that reasonable (moderate) restriction of carbs can be a helpful short term strategy for fat loss, a legitimate method to control appetite, and an effective way for some people to control insulin.

2. Understanding that there are no bad foods only inappropriate amounts

3. Understanding that the fact that most Americans eat when they are not hunger and dont stop when they are full NOT carbs are the reason that 66% of Americans are overweight.

4. Understanding that a balanced diet of natural foods is probably the most suitable of all the diets for health, lifelong maintenance and weight control.

Low carb stupidity Believing that if you cut your carbs you do not need to exercise to lose weight and maintain that loss long term

Low carb intelligence Knowing that dieting is the worst way to lose fat and that exercise in combination with a healthy, balanced diet is the best way to lose fat permanently

Low carb stupidity Using the argument; Theres no such thing as an essential carbohydrate as justification for low carb dieting.

Low carb intelligence Realizing that textbook definitions of essential can be taken out of context to promote a fad diet and that just because theres technically no essential carbohydrates (as there are essential amino acids and fatty acids) doesnt mean carbohydrates arent essential in other respects.

Low carb stupidity Using the argument, You have to eat fat to lose fat as justification for a high fat, low carb diet, without explaining it or putting it in context (exactly how much fat and what kind of fat?)

Low carb intelligence Understanding the importance of essential and omega three fats (the good fats), but not taking any single nutritional principle to an extreme (such as, If a little fat is good for you then a lot is even better.)

Low carb stupidity Not clarifying your definition of low carbs.

Low carb intelligence

1. Realizing that there are very low carb diets, low carb diets, and moderate carb diets and that you cannot classify them all together. (Some people consider The Zone Diet, at 40% of calories from carbs, a low carb diet, others consider 40% carbs quite high).

2. Understanding the importance of carbs as a portion of your total caloric intake

Low Carb Stupidity Thinking that all carbs are bad

Low carb intelligence Understanding that there is quite a difference between an over processed, refined donut and a wholesome, nutrient laden potato .

Low carb stupidity Going on the Atkins diet (or any other very low carb/ketogenic diet) with absolutely no idea why youre doing it or how it works (going on it because everybody is doing it and because you see it advertised everywhere.)

Low carb intelligence

Understanding that most of the weight loss is due to fluid loss .

Realizing that Americans eat an average of 200 calories a day more than they did 10 years ago and move far less

Understanding that if you eat 10 calories a day more than your body needs you will gain 10 pounds a year and blaming “Carbs for the weight gain

Understanding that unless you make changes towards an overall healthful lifestyle most people will gain all their weight back the minute they go off the diet

Low Carb Stupidity Believing that if you eat zero net-carbs, you will lose weight won’t gain weight . Buying into the carb-counting craze, food manufacturers have come out with a new term to sell their products. “Net carbs” is a deceptive way to count only the negligible carbohydrates that come from artificial sweeteners and sugar alcohols, and ignore the others from starch and regular sugars.

Low Carb Intelligence

Realizing that sugar alcohol and fiber are not “nothing”, they still have calories

Understanding that “Low-carb” labels are meaningless. In manufacturing low-carb products, sugars are replaced with “unnaturally high concentrations” of sugar alcohols, refined grains, and starches — all of which are carbohydrates and contribute to caloric intake.

3. Understanding that because these “replacement carbs” move through the small intestine without getting absorbed, manufacturers subtract them from the carb content. That’s the “net carbs” number listed on the product label

4. Realizing that the recent focus on low carbs will continue to draw people away from healthy eating and just provide them with another excuse to live off junk food

5. Remember, any “low net-carb” claim is diverting your attention away from the fat and calorie content of a food.

About The Author

Copyright © Custom Bodies, Inc. 2004

Article written by Dianne Villano, President of Custom Bodies Personal Training and Weight Loss Programs. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine with over 16 years of experience who specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com.

Written By: Dianne Villano, CPFI

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“The Atkins Nutritional Approach counts grams of carbohydrates instead of calories… If you are losing weight, there is no need to concern yourself with counting calories. ”

Source: atkins.com

You might be doubtful and chances are that mainstream diets are the reason. Of course you couldn’t avoid opinions like the below Q&A posted by Health Care Reality Check:

Q: Can a person eat unlimited calories, and still lose weight, as long as they severely restrict carbohydrates?

A: No, she can not. The basis of ketogenic diets, such as the Atkins Diet, is a severe restriction of carbohydrate calories, which simply causes a net reduction in total calories. Since carbohydrate calories are limited, intake of fat usually increases. This high fat diet causes ketosis (increased blood ketones from fat breakdown), which suppresses hunger, and thus contributes to caloric restriction. — Ellen Coleman, RD, MA, MPH

Is this a correct answer?

Let’s first discuss whether it’s a correct question. Or, rather, is this the real question so frequently asked by dieters. In my experience, this in fact sounds a little bit different but this makes ALL the difference.

This is what real dieters ask:

Q: Can low carb dieters eat all they want, and still lose weight as long as they only eat allowed foods?

A: Yes, they can. The basis of ketogenic diets, such as the Atkins Diet, is a restriction of carbohydrate-containing foods in favor of fat and protein containing foods, which causes the state of ketosis resulting in significant decrease in appetite. Since appetite decreases, most of low carb dieters consume significantly less calories WITHOUT INTENTIONAL CALORIE RESTRICTION.

Is there scientific evidence?

There is.

Study #1 by: Bassett Research Institute in Cooperstown, NY and Durham (N.C.) Veterans Affairs Medical Center.

Reported: Proceedings of North American Association for the Study of Obesity, Oct. 29, 2000, Long Beach, Calif.

Who participated:

18 obese men and women with 30 or more pounds to lose.

Average calorie intake before the study: 2,481 calories a day

Method:

Dr. Atkins’ Book, the “New Diet Revolution” used as instruction for the dieters.

Results:

1. Calorie intake during the most restrictive induction phase (when only 20 g of carbohydrates were allowed) was 1,419 calories a day on average and weight loss was more than 8 pounds on average.

2. Calorie intake during the ongoing weight-loss phase (when carbohydrate intake is being increased gradually, by 5 g a day) dieters ate an average of 1,500 calories a day and lost an additional 3 pounds in two weeks.

3. The calorie reduction was attributed almost completely to carbohydrate abstaining. Intake of fat and protein remained practically the same as before the diet.

4. After 6 months on Atkins diet, 41 overweight people lost an average of 10% of their weight. Most dieters lowered their cholesterol by 5%, but there were a few whose cholesterol increased.

5. 20 out of 41 dieters continued the program, and kept the lost weight off for more than a year.

Study #2 by: Harvard School of Public Health.

Reported: American Association for the Study of Obesity, October 16, 2003

Who participated: 21 overweight volunteers.

Two groups were randomly assigned to either lowfat or low-carb diets with 1,500 calories for women and 1,800 for men; a third group was also low-carb but got an extra 300 calories a day.

Method: All the food was prepared at a restaurant in Cambridge, Massachusetts. Note that most earlier studies including the above Study #1 simply gave out diet plans.

So in this study, dieters were given dinner and a bedtime snack as well as breakfast and lunch for the next day, which made the setting a carefully controlled one. Foods were mostly fish, chicken, salads, vegetables and unsaturated oils. Red meats and saturated fats were limited (as opposed to traditional Atkins menus.)

All meals looked similar but were cooked to different recipes. The low-carb meals were 5% carbs, 15% protein, 65% fat. The low fat group got 55% carbohydrate, 15% protein, 30% fat.

Results:

1. All dieters lost weight, but those on low carb diet lost more than the low fat group — even while consuming MORE calories:

- Group on lower-cal, low-carb diet lost an average of 23 lbs.
- Group on same-calories low-fat diet lost an average of 17 lbs.
- Group on extra 300 calories, low-carb diet lost an average of 20 lbs.

2. Over the course of the study, the group of low carb dieters who got an extra 300 calories a day consumed extra 25,000 calories. That should have added up to about seven pounds. But for some reason, it did not.

Discussion:

“It doesn’t make sense, does it?” said Barbara Rolls of Pennsylvania State University. “It violates the laws of thermodynamics. No one has ever found any miraculous metabolic effects.”

So it violates the laws of thermodynamics, huh? Not so fast! When it comes to calorie counting, the “calorie is a calorie” concept is very deceiving.

Let’s see what we count when we think we count calories. When you burn a piece of wood in a stove, you can directly measure how much heat energy it produces. Then you can claim that you know how many calories a piece of wood contains, right? Not exactly. You should specify what kind of wood it was, dry or wet, how you burned it, etc. Because if you spent another material to start the burning, you should subtract these calories from the total; if the wood was wet you should take into account the calories that the water evaporation took. So even with a piece of wood, it’s not that simple.

Now look at a piece of food. You know how they tell how many calories it contains? Same way they talk about a piece of wood in a stove. It’s the calorie number that the food would produce by being burnt in a stove.

Then in addition to the wood’s calorie estimation (that takes into account the dryness, etc.), you should add many more circumstances: how hard should one chew it before being able to swallow, how hard one’s enzyme system will have work to digest it, will it influence the hormones in charge of fat storing? What about its effect on the hormones in charge of fat burning?

Which chain of reactions will it trigger, activity-wise or metabolism-wise? Will it make one sleepy, thus conserving the energy? Ot will it make one jumpy, thus wasting the energy?

Study #3 by: Laboratory of Applied Physiology, Graduate School of Human and Environmental Studies, Kyoto University, Kyoto 606-8501, Japan

Reported: J Clin Endocrinol Metab. 2003 Dec;88(12):5661-7

Method:

Healthy boys, aged 8-11 yr, were examined for resting energy expenditure and the thermic effect of a meal, which were measured for three hours after a same-calorie but high-fat or a high-carb meals.

Results:

There was no changes after high carbohydrate meals but there was an increase in resting energy expenditure after a high-fat meal.

If the researchers in the Study #2 would have measured resting energy expenditure and the thermic effects of the meals, they would probably have registered the same changes. Then everybody would make a sigh of relief: none of the laws of thermodynamics have been violated: yes, the low-carb dieters COULD INDEED eat more calories and lose more weight than the low-fat group while violating no physical laws because — they just burnt more, all the time, even at rest. It’s that simple.

About the Author

Tanya Zilberter, PhD, is a researcher, health educator, exercise physiologist, and scientific journalist.

In health sciences since 1972, Dr. Zilberter authored several hundred scientific and popular publications, including four print books and more than a dozen of eBooks.

Written By: Tanya Zilberter, PhD

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The terminology “low-carb” wasn’t really coined until around 1992 when the USDA announced America’s model food pyramid included six to eleven servings daily of grains and starches. However, low-carb dieting dates back more than 100 years before the trendy Atkins diet to 1864 with a pamphlet titled Letter on Corpulence written by William Banting, as close to the first commercial low-carb diet as you could get. Banting had suffered a series of debilitating health problems due mainly to being overweight or “corpulent”. He searched in vain for cures to his weight problem, which many doctors at that time believed to be a necessary side effect of old age. He also tried eating less but he continued to gain weight and have various health problems. He could not understand how the small amounts of food he was eating led to his weight problem:

“Few men have led a more active life – bodily or mentally – from a constitutional anxiety for regularity, precision, and order, during fifty years’ business career, from which I had retired, so that my corpulence and subsequent obesity were not through neglect of necessary bodily activity, nor from excessive eating, drinking, or self indulgence of any kind, except that I partook of the simple aliments of bread, milk, butter, beer, sugar, and potatoes more freely than my age required…”

Many contemporary Americans on the go may recognize Banting’s previous unhealthy daily diet:

“My former dietary table was bread and milk for breakfast, or a pint of tea with plenty of milk, sugar, and buttered toast; meat, beer, much bread (of which I was always very fond) and pastry for dinner, the meal of tea similar to that of breakfast, and generally a fruit tart or bread and milk for supper. I had little comfort and far less sound sleep.”

Just substitute a Pop tart, doughnut or muffin with coffee and plenty of cream and sugar for breakfast, a fast food burger and fries with a super-sized soft drink for lunch and a frozen pot pie or pizza for dinner followed by dessert and you can see how Banting’s diet was so much like the typical fast-paced modern day Americans.

When his physician placed these items on a “forbidden foods list,” Banting lost 50 pounds and 13 inches in one year. He kept it off, living a long and much healthier life.

His new diet plan consisted of a number of meat dishes and he listed it as follows:

“For breakfast, at 9.00 A.M., I take five to six ounces of either beef mutton, kidneys, broiled fish, bacon, or cold meat of any kind except pork or veal; a large cup of tea or coffee (without milk or sugar), a little biscuit, or one ounce of dry toast; making together six ounces solid, nine liquid.

For dinner, at 2.00 P.M., Five or six ounces of any fish except salmon, herrings, or eels, any meat except pork or veal, any vegetable except potato, parsnip, beetroot, turnip, or carrot, one ounce of dry toast, fruit out of a pudding not sweetened any kind of poultry or game, and two or three glasses of good claret, sherry, or Madeira- Champagne, port, and beer forbidden; making together ten to twelve ounces solid, and ten liquid.

For tea, at 6.00 P.M., Two or three ounces of cooked fruit, a rusk or two, and a cup of tea without milk or sugar; making two to four ounces solid, nine liquid.

For supper, at 9.00 P.M. Three or four ounces of meat or fish, similar to dinner, with a glass or two of claret or sherry and water; making four ounces solid and seven liquid.

For nightcap, if required, a tumbler of grog (gin, whisky, or brandy, without sugar)-or a glass or two of claret or sherry.”

So great were the changes in his appearance and health that his friends and acquaintances began to notice and just like today wanted to know what diet he was on. Most important of all Banting could feel and see a difference himself.

“I am told by all who know me that my personal appearance greatly improved, and that I seem to bear the stamp of good health; this may be a matter of opinion or friendly remark, but I can honestly assert that I feel restored in health, “bodily and mentally,” appear to have more muscular power and vigour, eat and drink with a good appetite, and sleep well. All symptoms of acidity, indigestion, and heartburn (with which I was frequently tormented) have vanished. I have left off using boot-hooks, and other such aids, which were indispensable, but being now able to stoop with ease and freedom, are unnecessary. I have lost the feeling of occasional faintness, and what I think a remarkable blessing and comfort is, that I have been able safely to leave off knee-bandages, which I had worn necessarily for many years, and given up the umbilical truss.”

His how-to dieting book became very popular and was translated into multiple languages. However, over time it was abandoned.

Banting noted in Letter on Corpulence that a common health paradox of our time did not exist in his. This was the paradox of obesity, widely believed to be a problem of excess, among the poor. The poor of the 19th century could not afford the refined sugary foods that cause weight gain. But poor people of the 21st century sure can today.

In a recent Associated Press article titled, “Health Paradox: Obesity Attacks Poor”, the reporter noted that many poor families are stretching their food dollars by purchasing unhealthy processed and refined foods. Of one family Barbassa wrote,

“During winter, jobs are scarce, so Caballero feeds her husband and three children the cheapest food she can get: potatoes, bread, tortillas… As processed foods rich in sugar and fat have become cheaper than fruits and vegetables, the poor in particular are paying a high price with obesity rates shooting up, followed by diabetes.”

Unfortunately for the Caballero family, these cheap staples are bad for their health. Fresh meat, low-starch fruits and vegeta-bles may be more expensive and have a shorter shelf life, but they are definitely worth the price in saved medical expenses and better health.

Throughout the years, as “calories” became known, variations of counting them were included in dietary solutions. And a variety of other issues were explored like how many of which foods should be eaten and how frequently.

While Banting’s diet eventually fell out of favor, low-carb diets did begin appearing again in the 20th century. The most famous of these are the Atkins and Scarsdale diets that came to popularity in the 1970s. While Scarsdale has a set 14 day meal plan that must be followed and greatly restricts calories, the Atkins diet allowed for unlimited calorie consumption as long as those calories were from protein, fat and vegetables and carbs intake was kept low.

Atkins and Scarsdale fell out of favor in the 1980’s as the U. S. Department of Agriculture encouraged the consumption of grains and grain products with the USDA food pyramid.

It was only in the 1990’s that we began to see a return to low-carb dieting that seems to be more than a fad. It’s a lifestyle! As more and more people realize the weight loss and other health benefits that are available to people who eat low-carb, the number of diets and stores that sell specialty low-carb products continue to rise.

In a nutshell, most low-carb diets carry the same basic premise: that too much of simple, refined carbohydrates leads to over overproduction of insulin, which leads to the storage of too much fat in the body. This fat storage is especially prominent around the middle.

While there are degrees of difference among the many diets, they all agree on the negative effects that excess insulin production have on our systems.

About the Author

David Riewe is the Editor of Daves Health Buzz. Daves Health Buzz covers a wide variety of health and wellness related topics. Do You Want To Know How to Conquer Obesity? If YES, then Click Below To Read More http://www.daveshealthbuzz.com/conquerobesity

Written By: David Riewe

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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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Copyright 2006 Mark Hyman MD

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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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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Atkins diet foods are many and varied, so much so that many people are surprised at just how many different kinds of foods are allowed on the Atkins diet food plan. You still have the responsibility to select appropriately and double check the actual carb content of different foods, but you will quickly learn just how varied and interesting a low carb lifestyle can be.

The Basics of the Atkins Diet Plan

The basic philosophy behind the Atkins diet plan is that if you switch to a low carb diet your bodys metabolism will adjust and start to burn stores of fat. The process starts during the induction phase when you change your eating habits substantially so that you only consume 20 grams of net carbohydrates per day. Net carbs are determined by taking the total grams of carbs in a food and subtracting the amount of fiber grams.

Once you are past the 14 day induction phase you then start to increase your daily net carb intake a little bit each week starting at 25 grams per day, then the next week going to 30 grams per day, and so forth. As you raise your intake gradually, you pay attention to how much weight you continue to lose, until you find a level at which weight loss slows significantly or stops altogether. When you get close to your goal weight, you move into pre-maintenance and maintenance phases so that low carb choices become part of your everyday lifestyle.

Defining Low Carb Foods

Low carb foods are those that have low enough levels of carbohydrates that they are considered Atkins diet foods. In general, meats, poultry, fish, leafy green vegetables, eggs and butter form the core assortment of your low carb food choices. Some cheeses and other dairy products are relatively low carb but typically are not allowed in huge quantities while on the Atkins low carb diet plan.

Remember, though, a food which is high in carbs but also high in fiber can be eaten as part of a low carb lifestyle because the goal is to keep net carbs low, not just carbs as a whole. Make sure you read the labels of the foods you buy to determine the net carbs, and consider carrying a pocket sized carb counter with you to double check the net carb counts in fresh foods.

As the Atkins diet plan exploded in popularity over the last few years, many food producers have tried to get in on the phenomenon by promoting their products as low carb. The problem is, though, that many of these foods are not really low carb. With the exceptions of certified Atkins diet foods, you should never just believe the large print on the front that says low carb. Always, always read the nutrition label and confirm for yourself whether or not the food is really low carb.

Finding Low Carb Foods

Finding low carb foods is as easy as going to the grocery store, dropping into the convenience store located at your neighborhood gas station, or going to your favorite restaurant. Of course, some places will have a better selection of Atkins diet foods than others will, and some will also have more high carb temptations, but there is no reason for you to visit a specialty store in order to get the low carb foods you need.

Atkins Diet Foods from the Grocery Store

In the grocery store you have a huge selection of foods, ranging from fresh to processed, all of which you can check for net carb count. Processed foods will have nutrition information printed on the outside box or label, making it easy to determine net carbs. Fresh foods are a bit more difficult because that information is not printed on the food item and usually not on the shelf label. You can certainly remember a few core fresh foods that are allowable, but a really good tool is to carry a carb counter in your purse or pocket so that you can check it if you have any questions.

Convenience Store

In a convenience store, you have to search a bit more for the low carb Atkins diet plan foods. The big display of chips, candy, cookies and more is not a place you are likely find low carb choices, but if you go a little further in you can usually find official Atkins snack bars, liquid shakes or even some fresh foods that are low carb.

Restaurants

Restaurants can be a bit tricky because you do not always know what is in that great tasting gravy or sauce, but most eating establishments now offer designated low carb choices. If in doubt, order your meal without sauces and other add-ons that may have hidden carbs. When you find a restaurant that serves a good selection of low carb foods that you enjoy, be sure to give the manager or owner positive feedback and make that establishment a primary choice whenever you want to dine out.

Atkins Diet Plan Meals

Atkins diet foods are much more than individual foods. They can be combined in many ways to create tasty and interesting meals, but even the most dedicated low carb follower can get tired of the same old thing. The best way to keep your low carb meals interesting is to seek out a variety of Atkins diet plan meals.

There are many cookbooks and recipe books available that are filled with low carb meal choices using approved Atkins diet foods. All you have to do is mix and match each day or each week to keep a variety of meals on the table. Another reason to have a good cookbook or recipe book on hand is for those times when you are tired, running late or otherwise need to come up with something low carb to eat when maybe you do not feel like putting a lot of effort into it. These are the times when you will be most tempted to grab something that is not low carb, so having a collection of Atkins diet food recipes close by can help get rid of that temptation.

About the Author:

Kevin Urban is the editor at http://www.atkins-diet-advisor.com, an easy-to-use resource providing detailed information on the Atkins Diet Plan. Copyright 2006 http://www.Atkins-Diet-Advisor.com

Written By: Kevin Urban

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Copyright 2006 Kristy Haugen

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

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