Low Carb Tips

Copyright 2005 Tom Venuto

Remember that movie with Jim Carey, Dumb and Dumber? And remember the sequel to that movie, Dumb and Dumberer? Well, the low carb mania that is sweeping the globe today has reached a level beyond dumberer Its more like dumberererer (try to say that five times real fast)

There is an epidemic of low carb stupidity running rampant among millions of people throughout the world today and fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way!

The low carb diet is not inherently stupid, however. It can be quite beneficial within certain parameters and under the right circumstances. The problem is that many practitioners are uninformed, misinformed, or simply lack the common sense and intuitive bodily wisdom to utilize the low carb approach intelligently.

Many low-carbers dont even know why they are on a low carb diet, theyre just following the followers (Not intelligent!) Doing what everyone else is doing is always one of the surest, straightest routes to arrive at mediocrity! If you want to be a success, your chances are far greater if you look at what the masses are doing and do the exact opposite!

Fortunately, there is such a thing as low carb intelligence. Hopefully, by reading my brief rant, you will increase your carb IQ, and soon join the ranks of the extraordinarily fit, lean and healthy carbo geniuses!

Low carb stupidity 1

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

Low carb intelligence

Avoiding alcohol if youre trying to lose body fat. Drinking only in moderation if youre trying to maintain your weight and be healthy.

Low carb stupidity 2

Believing any of the following: Low carbs diets are the only way to lose fat, low carb diets are the best way to lose fat, no one should ever eat a high carb diet, high carbs always make you fat, starches and grains make everyone sick and unhealthy.

Low carb intelligence

Adjusting your approach according to your health status, your goals and your body type, not according to generalizations preached by dogmatic diet gurus.

Low carb stupidity 3

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

Low carb intelligence

Studying the physiology and biochemistry of the low carb diet and completely understanding all the pros and cons. Then making an informed decision whether to restrict carbs based on your own personal goals, needs and heath status.

Low carb stupidity 4

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

Low carb intelligence

Understanding that reasonable (moderate) restriction of carbs can be a helpful short term strategy for fat loss, a good way to reach a peak, a legitimate method to control appetite, and an effective way for some people to control insulin. But also 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 5

Believing calories dont count if you just cut out your carbs (or not counting calories because its too much work.)

Low carb intelligence

Knowing that fat loss always did and always will boil down to calories in vs. calories out. Taking the time and effort to crunch your numbers (at least once), typing up your menu on a spreadsheet, keeping a diary, and/or using nutrition tracking software.

Low carb stupidity 6

Staying on a low carb diet that has stopped working (or never worked in the first place).

Low carb intelligence

Adjusting your diet according to your results; understanding that a common definition of insanity (and/or stupidity) is to continue to do the same things over and over again, while expecting a different result.

Low carb stupidity7

Believing that you dont need exercise because all you need to do is cut carbs.

Low carb intelligence

Knowing that dieting is the worst way to lose fat and that exercise is the best way to lose fat (Burn The Fat, dont starve the fat).

Low carb stupidity 8

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 there’s technically no essential carbohydrates (as there are essential amino acids and fatty acids) doesn’t mean carbohydrates aren’t essential in other respects.

Low carb stupidity 9

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 10

Saying, All carbs are bad or All carbs are fattening.

Low carb intelligence

Avoiding generalizations, and instead, having multiple distinctions about carbohydrates (and other foods) so you can make better choices. For example:

Low GI vs. high GI carbs
Simple vs. complex carbs
Starchy vs. fibrous carbs
Natural vs. refined carbs
High calorie density vs. low calorie density carbs

Low carb stupidity 11

Not clarifying your definition of low carbs.

Low carb intelligence

Realizing that there are very low carb diets, low carb diets, and moderate carb diets and that you cant lump 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).

Low carb stupidity 12

Believing that carrots are fattening because theyre high on the glycemic index and because a popular fad diet book says so.

Low carb intelligence

Have we lost all vestiges of common sense? With an average carrot clocking in at 31 calories and 7.3 grams of carbs, do you really think that this orange-colored, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground root vegetable is going to make you fat? (if so, you are in “carbohydrate kindergarten.”)

Low carb stupidity Lucky 13

Eating lots of processed and packaged low carb foods (including those protein candy bars) and thinking youre 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 NOT an ideal diet food including the highly processed low carb foods that are all the rage this year. (Doesnt this bandwagon reek of the late 80s and early 90s 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?)

–End of Stupidities–

Forgive me for the obvious dashes of sarcasm, but sometimes I just cant help myself and I end up going into rant mode I think the last time this happened was in my newsletter almost a year ago that was the issue where I wrote about the ad for the candy bar that increases your bench press by 50 pounds? Yeah… I heard those bars are especially effective when you combine them with low carb potato chips (weren’t those low fat potato chips a few years ago??? Oh nevermind… it’s all soooo confusing!)

About the author:
Tom Venuto is a certified personal trainer, natural bodybuilder and author of the ##1 best selling diet e-book, “Burn the Fat, Feed The Muscle. You can get info on Tom’s e-book at: http://www.burnthefat.comTo get Tom’s free monthly e-zine, visit http://www.fitren.com

Written By: Tom Venuto

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In this series of articles we have focused on low-carb dieting. Is it right for you? We have looked at some of the concerns with low-carbing, we’ve examined the diets of bodybuilders, and we’ve explained exactly how carbohydrates react in the body. In this final article on the topic of carbs, we will attempt to answer the million dollar question: should you start a low-carb diet?

* 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

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In our last article we talked about the low-carb diet, and whether or not we can stick with it for life. In this installment we’re still going to talk about carb control, but from a slightly different perspective. Let’s take a look at who is endorsing which diet plan, and what is their motivation?

Without a doubt, the most popular low-carb plan is the Atkins diet. Atkins is the fuel in the rocket, so to speak, that has put the low-carb phenomenon into orbit. Prior to Atkins, few (if any) of us had considered low-carbing as a weight loss plan. Of course, carb control as a concept existed long before Atkins; we called it the glycemic index!

Since the birth of the Atkins plan, many have followed. The South Beach Diet is probably the most successful derivative of Atkins. South Beach teaches a more balanced approach to carb-control eating, pointing out the difference between “good” carbs and “bad” carbs. Yes, there is a difference! South Beach doesn’t advocate eliminating ALL carbohydrates from your diet, just some.

Along with these two low-carb heavy-hitters, there are hundreds (even thousands?) of companies out there making a living off the low-carb mania. There’s even a new magazine dedicated to low-carb living. Should we believe what they say? Why or why not?

What do all of these people and/or organizations have in common? Well, most of them are trying to sell us something. Atkins, of course, has books and a growing line of food products. The South Beach folks are following that retail receipe for success as quickly as they can. Just because they’re making money off the low-carb diet, does that automatically discredit what they’re saying? Of course not! But, it should be enough to make us dig a little deeper, to seek out more facts.

How about the federal government…..one of the reasons we have a government is to protect us from fraudulent claims and give us the truth. Right? Well, hold on a minute: for decades the government has told us that a high-carbohydrate diet is the sure road to weight management (remember the food pyramid?). Now, all of a sudden, we’re not so sure about that.

So in whom do we place our trust? On the one hand, most of us DO trust the FDA to give us the straight-scoop about health and nutrition, so we should have 6-11 servings of carbohydrates per day. On the other hand, most of us know someone who has lost 25-50 pounds on a low-carb diet. Who’s right? Who do we trust?

We join other fitness experts in encouraging you to trust the most unbiased source available: your doctor. Not only will your doctor have the most knowledge to answer your questions, but perhaps more importantly your doctor has no vested interest in pushing any particular diet plan.

Think about it. If you’re planning to buy a new car, who’s word are you going to trust more: the car salesman or the automotive expert at Consumer Reports? The car salesman has a vested interest in what you hear, while the Consumer Reports expert (probably) doesn’t care what kind of car you buy!

Many of us seek out fair, impartial resources when we’re making a major purchase (car, boat, house, etc.). Shouldn’t we do the same when we’re investing in our own body?

Please understand that we’re not saying you should ignore everything from low-carb promoters. We’re not saying that at all. Companies and corporations play an important role in educating the public. What we are saying, however, is that it’s critical to consult with your physician before starting on the low-carb diet…..or on any diet for that matter. As we discussed in the last article in this series, low-carb plans are not right for everyone. Your doctor is in the best position to tell if it’s right for you.

Once again, we must include a reminder to exercise! No matter what nutritional approach you take, all of the experts recommend that you exercise on a regular basis. Think about it: there are hundreds of diet plans out there in the world today, and many of them offer conflicting information, but the one thing they all have in common is that they all encourage you to exercise. So although the experts may disagree on what you should eat, they do agree on what you should do: exercise!

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

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Unless you’ve been living in a cave for the last few months, you’ve probably noticed that low-carb mania is sweeping the nation. Food manufacturers are in a heated race to see who can get the most low-carb fare into the grocery stores, and every advertiser worth their salt is emphasizing the low-carb message. Popularized by the late Dr. Atkins, the low-carb diet has taken the nation by storm and was by far the biggest trend of 2004.

So, does the low-carb diet work? Anecdotal evidence and recent studies both conclude that following a strict low-carb diet will in fact help you lose weight. Serious questions remain, however, and must be addressed before fully embracing the low-carb lifestyle. Some of these questions include:

* What are the long-term effects (10-20 years) of low-carb eating?

* Can you stick with the low-carb diet, or will your love for carbohydrates keep you cheating and frustrated?

* How does a low-carb diet mix with exercise? In particular, what impact does it have on your muscle?

* Have you read the materials on the low-carb diet, or are you just following the second-hand information you heard from a co-worker?

In this series of articles we will attempt to address these issues.

Real fitness experts emphasize that you should make changes to your diet that you can stick with for the long term. All too often, people start on a new “diet” and willpower their way to weight loss. They don’t enjoy it, mainly because their “diet” is telling them they can’t eat the foods they love. BOOM They’re off the diet. Perhaps a few months later they try another diet, just to find that it is also too restrictive and BOOM they’re off again. This yo-yo dieting takes a toll on the body, often leading to lost muscle mass and even worse a feeling of failure.

For any “diet” to work, it has to be created in such a way that you can live with it. Life is simply too short to be absolutely miserable, and trying to willpower yourself into a “diet” that you can’t stick with is a sure path to misery.

So, should you start a low-carb diet? That’s the million-pound question! And the answer is…..drum roll please…..maybe! If you think you can stick with it, and if you take the time to read about it and get the facts, and if you discuss it with your doctor, and if you know what you are getting into, and if you have the support of your family, then maybe the low-carb diet is right for you.

Why not just a simple ‘yes’ or ‘no’? Because everybody is different and no single plan is going to work for everyone. Weight Watchers, Jenny Craig, Slim-Fast, the Atkins Diet, the South Beach Diet, and hundreds of other plans have all helped people, but not one of them has helped everyone.

What’s important to realize is that you must discover your own nutritional plan: one that works for you.

And finally, a reminder to exercise must be shouted from the gym floor! No matter what nutritional approach you take, all of the experts recommend that you exercise on a regular basis. Think about it: there are hundreds of diet plans out there in the world today, and many of them offer conflicting information, but the one thing that they all have in common is that they strongly encourage you to exercise. So although the experts may disagree on what you should eat, they do agree on what you should do: exercise!

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

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