Let’s look at the role fats and oils play in the diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases. In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature). One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them. In general, trans fats are found mainly in processed foods.

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3′s have been found to promote good health, and they may even lower cholesterol levels.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.

Most Americans tend to have too much of certain elements in their diet. Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet. Excess salt consumption can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet. other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.

About the author:

When it comes to an energetic youthful health your very first challenge is to separate the hype, theories, and outright ‘BS’ from proven strategies and tested programs – just visit Rene Graebers german website at http://www.gesund-heilfasten.de

Written By: Rene Graeber

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.

The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases. In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature). One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them. In general, trans fats are found mainly in processed foods.

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3′s have been found to promote good health, and they may even lower cholesterol levels.

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.

Most Americans tend to have too much of certain elements in their diet. Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet. Excess salt consumption can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.

About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Written By: Zaak OConan

However, your thinking might change upon reading the low-carb diet overview. In the low-carb diet overview, you will learn that energy does not come from carbohydrates alone. Low-carb diet overview will also tell you that good fats convert to energy much like carbohydrates, as we know it to be. Low-carb diet overview will likewise tell you about the recommended carbohydrates like whole grain, fruits and vegetables. However, you should minimize intake of carbohydrates to as low as 10% of your total calorie intake. If you can maintain your consumption of carbohydrates to as low as 10% of your calorie intake, you should eat more fats and moderate protein. Then, the low-carb diet overview will be the best tool to compliment your weight loss regimen and avoid jumping on the obese bandwagon.

The low-carb diet overview will explain how you can best manage your weight. In contrast with the belief that carbohydrates are necessary to build your energy profile, fat may replace carbohydrates in this arena.

You will also learn from the low-carb diet overview that it is the best diet for obese individuals. Diabetics may also use the low-carb diet overview to combat the cause of obesity, high cholesterol, high blood pressure, hypoglycemia and type II diabetes because studies show that low-carb diet attacks the condition called hyperinsulinemia. Hyperinsulinemia is a condition where insulin levels in the blood are elevated.

It may also be helpful knowledge you will get from low-carb diet overview is the advantages one will get from low-carb diet. Sustained weight loss is one advantage of low-carb diet. Another advantage you will learn from low-carb diet overview and low-card dieting is stable blood sugar, this is specifically important for diabetics and those people prone to diabetes. If you have a relative who is a diabetic, then you are one of those people prone to diabetes. Low cholesterol level is also an advantage of low-carb dieting. Some low-card dieters also report being more energetic than their counterparts who are not dieting.

Finally, here are some basic guidelines you will get from the low-carb diet overview. You should limit your carbohydrates intake to 10% or less of your total calorie intake. You will also find the list of allowed foods, you will also find the list of foods to avoid and foods with hidden sugar in the low-carb diet overview. Avoiding food containing sugar and white flour is also part of the low carb diet. Avoiding caffeine and drinking lots of clean and clear water also help in the dieting process. Taking fiber supplements and vitamin will help during the initial stage of low-carb dieting, you will understand this need better upon reading the low-carb diet overview.

Low-carb dieting is good for everyone who wants to loose weight, so try it to experience a trim lifestyle. However, when you finally decide to try it, after reading the low-carb diet overview, visit your health care professional just to be sure that low-carb dieting is really, what you need.

About the Author

For free advice, tips and education about weight loss, fitness and dieting visit Weight Loss Information at http://www.effective-weight-loss.info

Written By: Christine Edwards

Continued research encourages the food industry to develop whole-grain products that are more appealing and acceptable to you and me. By exploring new technology for grain-processing, the texture and taste of whole-grain products is being altered. There is currently marketed a fiber-enriched flour that tastes and has a similar texture of white bread. The mounting presence of dietary fiber in our food sources should easily satisfy a wide range of dietary needs, tastes and choices.

Fiberlady has curiously noticed foods such as cereals, breads and pastas, the once dreaded low-carbs, have now become the darlings of health-conscious, high-fiber food fans. There are good carbs that not only help you with weight loss and control, but also protect your health.

“The percentage of products being marketed as fiber-enriched has increased from 2.3 percent in 2000, 2.5 percent in 2001, 2.8 percent in 2002, 3 percent in 2003, to 4.2 percent this year,” comments Tom Vierhile, the executive editor of Productscan Online. “Four years of consective growth is pretty good evidence of a trend.” The revisions in the new food pyramid will help promote the trend for high fiber foods and high-fiber diets as well.

The daily recommendation of dietary fiber by nutritional experts is 20-35 grams. Studies support over and over again the health benefits of consuming high fiber foods. A high fiber diet helps to protect and prevent cardiovascular disease, reduces the risk of some cancers,aids in weight loss,lowers cholesterol levels, and helps regulate diabetes and high blood pressure.

Fiberlady recognizes that we have come along way in the evolution of our species, but we didn’t get this far by eating highly-refined, processed foods. Fast food for our ancestors meant grabbing an apple off the nearest tree. There was an undeniable instinct for nutrient-rich fibrous plants.

Today, we descendants of the apes eat barely enough high-fiber foods to keep a monkey in bananas. There is a challenging road ahead to redefine overly-refined foods. The food industry needs to consciously bridge the gap in nutritional awareness among consumers. Informative websites are abundant and can address all of your high fiber questions and/or doubts.

Fiberlady wants you to raise your high fiber IQ and do the same for the people you care about, choose high fiber foods. Even if you have to read every nutritional fact on every food label on the grocer’s shelf, choose high fiber foods. Think about the alternative.

About the author:

Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.

Written By: Stephanie Shank

* THE EXPERTS:

First and foremost, please understand that the majority of physicians in the United States will not recommend a no-carb diet. By and large, doctors are going to follow the generally accepted health practices, and those practices require us to partake of all four food groups. Citing the fact that there are no long-term studies available on the effects of carbohydrate deprivation, the American Heart Association does not recommend a no-carb approach.

On the other hand, there are some doctors who look at the results achieved on low-carb or no-carb diets and say (like some of us have): you can’t argue with results!

* THE RESEARCH:

Both sides in the low-carb debate have doctors and studies to back up their claims.

The Atkins group has well-done studies proving that their diet results in weight loss and lower cholesterol. The South Beach folks can quote even more studies. Both groups also do a very good job of trotting out some very convincing before-and-after pictures of people (just like us!) who have seen results on the low-carb diets.

On the other hand, there is no shortage of research proving that low-carb diets are unsafe and ineffective. A study by Linda van Horn of Northwestern University in Chicago assessed more than 4,000 people in the United States, Britain, Japan and China, asking them to write down everything they had eaten over two 24-hour periods. “Lo and behold, what we did find is that without exception, a high complex-carbohydrate, high-fiber, high vegetable-protein diet was associated with low body-mass index (the standard measure of healthy weight),” Van Horn said. The more animal protein a person ate, the higher his or her weight, she said.

It’s easy to see that the research conflicts on this issue, as it does on many topics.

* THE ROLE MODELS:

In a previous article we examined the diets of professional bodybuilders and (female) fitness models. Almost without exception, we found that these extremely healthy people did not eliminate all carbohydrates from their diet. Again, almost without exception, these folks did strictly limit the intake of ‘garbage’ carbs (donuts, cake, cookies, etc.).

Bodybuilders and fitness models get their carbs from quality sources including brown rice, vegetables, fruit and yams.

* PHONE A FRIEND!

Yikes! The experts don’t agree and the research doesn’t agree! What to do? Let’s phone a friend…..

Most of us have a friend or family member that has lost weight on a low-carb plan. Sometimes they’ve even lost a significant amount of weight. All that anecdotal evidence can’t be wrong, can it?

As we learned in a previous article on this topic, low-carb diets will help you lose weight! There’s enough research and evidence out there now to fully support that claim. But is it the ‘right’ weight, and is it ‘safe’ weight?

Especially during the first two weeks on a low-carb diet, much of the weight loss is attributable to water loss. Falling off the diet, or introducing carbohydrates back into the body, will result in faster-than-normal weight gain from replenished glycogen stores.

Another huge concern with low-carb weight loss success is whether or not it is ‘safe’ weight loss. We’re not talking about heart health or cholesterol levels, but right now we’re discussing fat loss vs. muscle loss. After all, nobody wants to lose muscle, do they? When we talk about wanting to lose weight, it’s just understood that we want to lose fat! On a low-carb diet, it is very possible to lose far too much weight from muscle and not enough weight from fat.

So although our friends and family may have experienced weight loss on a low-carb diet, that fact alone is not enough to convince us to try it too.

* CAN WE STICK WITH IT?

As we’ve said time and time again, no diet is going to work for you if you can’t stick with it. The Idaho Press Tribune ran and interesting article in defense of low-carbing (3-25-04, LeAnn Coffelt, Your Health section), where some of the challenges of low-carbing were disclosed: carb withdrawal (compared to nicotine withdrawal), hair loss, etc. Perhaps the most intriguing quote of the story was “One of the silliest things I’ve ever heard is that you will put the weight back on after you stop the diet. Well, of course you will.”

Before attempting to lose weight on a low-carb (or any) diet, you simply must ask yourself ‘Can I stick with it?’. If you love pasta and pizza, then the answer is probably no.

* THE MILLION DOLLAR QUESTION:

Okay, okay, enough talk about the pros and cons of low-carb life! Should you or shouldn’t you ‘go low carb’?

Sorry to disappoint you, but nobody can answer that question for you. You, and only you, know if a low-carb diet is something you can stick with for life. There is, however, a list of questions you can (and should!) ask yourself before taking the plunge into low-carb mania:

1. Have I discussed this with my doctor?

2. Do I have a family history of heart disease and/or high blood pressure?

3. Do I have a family history of cholesterol problems?

4. Do I have a family history of cancer?

5. Do I think I can stick with it, even through the ‘carb withdrawal’ phase?

6. Have I scheduled regular bodyfat tests to make sure I am losing fat and not muscle?

7. Do I have a support system in place to help me stick to my new lifestyle?

8. Have I taken the time to educate myself on the specific diet, or am I simply following the advice of friends?

Low-carb (or even no-carb) dieting may be safe and effective for you. Only your doctor can help you answer that question. In addition, Low-carb (or even no-carb) dieting may be something you can stick with for life. Only you can answer that question.

* OUR FINAL ANSWER:

You didn’t really think that we’d conclude this article without a reminder to exercise, did you? After all, exercise is the only thing that all the doctors and experts agree on!

Melanie Polk, RD, is the Director of Nutrition Education at the American Institute for Cancer Research. “We already know how to lose weight and keep it off,” said Polk. “It’s not a secret: eat less, exercise more. Instead of eliminating all carbohydrates, choose whole-grain options and beans with the fiber to fill you up and provide energy throughout the day. Add vegetables and fruits while cutting back on animal protein and fat.”

Doctors agree that exercise is critical to achieving a healthy fitness level for life. Not just a healthy weight, but a healthy fitness level!

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