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Low-Carb Diet, Should I or Shouldn’t I?

September 8th, 2007

It’s no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere! No matter if it’s Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.

Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations. On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals.

It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.

Let’s see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.

Point 1 – Some Differences Between Low-Carb Diets

There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake.

Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only to eliminate sugars and foods that elevate blood sugar levels excessively.

Point 2 – What We Know about Low-Carb Diets

+Close to all of the studies to date have been small with a diversity of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.

+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.

+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.

+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.

+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.

+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.

There are three important factors I would like to re-emphasize:

1.- The over-all success rate for low-carb and other types of diets are similar.

2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,

3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.

After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.

By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie. An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won’t hurt either.

About the Author

Jim has been interested in health factors for most of his life. Most of his knowledge is from investigating the many faucets for a healthy being. You can learn more of low carb dieting by visiting: http://www.low-carb-dieting-secrets.com

Written By: james ellison

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Low Carb Recipes – Surprisingly Doable

August 15th, 2007

The low carb diet movement has taken the world by storm. Nearly everyone has heard of it – who could avoid doing so? Variations of this reducing diet have been endorsed by celebrities and other popular figures. Advertisements for low carb food products and low carb recipes have been portrayed prominently in magazines and television, with the promise that you WILL lose weight even if you eat large food portions; you just have to make sure that the food you are eating has little or no carbohydrate content.

Perhaps one of the most surprising things is that low carb recipes are doable and once your system has gotten used to them, they are easy to follow. People are of the apprehension that it will be hard to make dishes because of the scarcity of ingredients. After all, we have become accustomed to using things like sugar, flour, bread, potatoes, etc. – all of which are a no-no for low carb dieters – in the dishes we eat.

But as the low carb diet movement started to become more popular and as the clamor for appropriate ingredients increased, the food industry rose up to the occasion and started introducing products to meet demand. Take for instance, sugar. Normal sugar is known to trigger certain mechanisms in the body that would make a person feel hungrier more often. Add this to the fact that sugar is full of empty calories that will only add to the ones that your body already is trying to burn. Now, however, dieters can take comfort in the fact that they can use artificial sweeteners – such as Splenda – that do not have the same effect on the body as sugar, but still impart the sweetness that so many of us want and crave.

Entrees or main dishes pose no problem since low carb diets usually promote the consumption of high-protein food products, such as meat. It is those appetizers, desserts, snack foods – and even beverages – that pose a problem. But with the introduction of substitute products, a dieter need not look at dishes like breaded chicken or chocolate cake with vain longing. Just look at the variety of low carb recipes online and offline, and you will see that there is a plethora of ingredients with the label “low carb” attached to them.

Want to make some brownies? No problem, just use low carb chocolate. Breaded pork chops or chicken can be enjoyed guilt-free if you use bread crumbs derived from low carb bread. Are you a pasta lover who cringes at the thought of having to give up lasagna and spaghetti? Then you will appreciate the fact that there are low carb pastas out on the market, enabling you to continue enjoying your favorite dishes – just make sure that the sauces and other ingredients you use are not laden with carbohydrates.

Low carb reducing diets, such as Atkins and South Beach, do not ask the dieter to totally give up food items that have carbohydrate content. The key is to control one’s carb intake in order to promote faster metabolism: burn more calories faster to lose weight faster. Fruits and vegetables are still an essential part of the diet, but it is important to know which types of fruits to avoid and to enjoy, especially if you are just starting your diet. For instance, you can enjoy grapefruit, peach or strawberry shakes, smoothies or juices without compunction; the same cannot be said for dishes that contain bananas, pears, or grapes.

If you find yourself running out of recipe ideas and you are determined to stick with a low carb diet plan, there are numerous books, web sites, and other resources that you can avail of in order to plan a daily or weekly menu. This is assuming that you like to cook for yourself or someone else on a low carb menu. On the other hand, if you are not the type who is fastidious about home cooking, then you will be glad to know that many restaurants serve food especially for the low carb consumer. There is also a variety of microwaveable and ready-to-eat meals that are suited for such reducing diets.

Before a person goes all out on a carbohydrate-controlled diet and starts hoarding and following low carb recipes, it is always a wise thing to get a professional medical opinion on whether such a diet is safe for him or her. Persons with certain health issues, such as kidney disease, should not embark on a low carb reducing diet. Barring that, almost any person can enjoy great-tasting – even gourmet – foods and drinks and still lose weight in the process.

About the author:

Carb-club.com provides you with information on all kinds of low carb recipes and diets like the Atkins diet, the South Beach diet, the Zone diet, and more. Come take a look at http://www.carb-club.com/

Written By: Trevor Mulholland

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Where Did All the Low – Carb Diets Go?

August 3rd, 2007

With all the emphasis on low-carb diets that made the news for so long, it seems that the emphasis on low-carb is not as prevalent as it once was. Why is this? Where did the low-carb diets go? The popularity of Atkins and the South Beach diets may come and go, but the bottom line is that any successful diet–whether low-carb, low-fat, body type, blood type, or whatever the gimmick–has one thing in common. It cuts calories. Low-carb diets cut calories by reducing carbohydrate intake. Low fat diets reduce calories by reducing fats.

Another problem with fad diets is that everyone has something different to say, which only adds confusion. Many dieters are so bombarded with conflicting information that they no longer know who or what to believe. When the fad diets are written by doctors, as both Atkins and South Beach are, it can be even more confusing. The trick is to get through the diet hype to the real information that is useful.

In the simplest terms, the only way to lose weight is to take fewer calories in than are used. In order to lose a pound of fat in a week, daily caloric intake must be reduced by 500 calories. This can be accomplished through food intake or in a combination of reducing food intake and increasing exercise. However, even when you are reducing calories, you need to eat a healthful balance of foods to get the nutrients you need. This is where a lot of the confusion comes in. Low-carb diets restrict carbohydrate intake. Some restrict carbohydrates a great deal, while other diets are more flexible. However, carbohydrates are not only simple sugars and breads. Fruits and vegetables fall into the carbohydrate category, and both contain a wide range of healthy nutrients.

The body needs proteins, carbohydrates, and fats in order to function. How much the body needs of each of these will continue to be debated. The U.S. RDA recommends fat intake between twenty to thirty-five percent of total intake, proteins between ten and thirty-five percent, and carbohydrates between forty-five and sixty-five percent. Making healthful choices within each category is essential for overall health. Your choices can also have an effect on your mental outlook as well, because if you are watching caloric intake, you will be able to eat more of low-calorie foods, which can help reduce feelings of deprivation. Often, healthier choices are lower in total calories.

In general, the following tips can help you make better choices:

* Limit saturated fats * Choose a variety of fruits and vegetables * Eat whole-grain foods as opposed to refined flours * Eat lean meats instead of high-fat meats

Exercise is also a key component to a healthy lifestyle. Most fad diets recommend some type of exercise, but many do not put a great deal of emphasis on exercising. The fact is that it is possible to lose weight with diet alone. However, diet combined with exercise is the most effective weight loss strategy, and some type of exercise is simply good for health. Exercise can help make your heart stronger, bones, and muscles stronger, all of which make even daily activities much easier.

While there is no doubt that a regular exercise routine can be highly beneficial, many studies indicate that short bouts of exercise throughout the day can be just as effective as a more structured exercise program. Squeezing in just ten minutes a day in increments can be beneficial. Also, consider that exercise comes in many forms. You do not need a home gym full of equipment; even vacuuming can provide benefit. Think of little ways you can add extra activity to your day.

* Park a few blocks from work and walk the rest of the way. * Take the stairs instead of the elevator. * Increase the intensity at which you do household chores. * Take a few minutes to dance around the house. * Go for a walk (all you need is a pair of shoes).

In short, fad diets such as Atkins and South Beach are tempting and promise fast results. If you want the most effective weight-loss strategy, reduce calories and add exercise. In addition, while rapid weight loss is always desirable, losing a pound or two per week is a safe goal; more than this can be dangerous. Eat a wide variety of healthy foods to maintain nutrients, and remember that a healthy lifestyle is the long-term goal.

About the author:

Mike Singh is a fitness instructor, who writes about health & fitness products reviews,elliptical trainers reviews,low carb diet recipes online!

Written By: Mike Singh

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High Protein Diet – Opposite to a Low Carb Diet?

July 22nd, 2007

High protein diets are usually associated with low carbohydrates, even though people who have high protein requirements, like professional body builders, are not advised to go on a low carb diet. Protein is one of the most important nutrients necessary for health. The body uses it to build muscle, replenish cells, keep the blood in optimum condition, and basically to keep the body operating smoothly. If done properly, a high protein diet will keep you strong, healthy, and happy.

A high protein diet can provoke weight loss, as several studies have indicated. Proteins are composed of amino acids, and science has shown that if your amino acids are deficient, you are prone to a number of health problems, including obesity. If you concentrate on protein-rich foods and minimize your intake of refined food that have a high carbohydrate and sugar content, after a while, your body will enter into a state called ketosis. Instead of burning carbohydrates as fuel, the body will turn to fat as its primary source of energy. Simply put, the less carbs you have in your body to burn, the more fat your body will use to give you the energy you need to live from day to day.

In addition, it has been proven that eating protein-rich foods leaves you feeling full longer and you will find that you are much less inclined to snack or go on an eating binge. This is because your blood sugar and insulin levels are kept within the normal range you’ll be keeping undue hunger at arm’s length.

Going on a high protein diet does not mean, however, that you are free to gorge on any and every type of protein. You would do well to avoid fried foods dripping in oil or margarine-smothered products. The reason for this is because these foods contain so-called trans-fats and other bad oils and fats that can lead to clogged arteries and heart disease. However, there is a wealth of other types of fatty, protein rich foods that are quite nutritious.

As is common knowledge, meat is an excellent source of protein. Pork and beef contain ample amounts of this nutrient. But if you are concerned about fat, you should limit your portions of dishes containing meat. On the other hand, there is no need to worry about oils and fats if you eat fish and other seafood. Aside from being rich in protein, they contain essential fatty acids that improve your blood cholesterol levels and help prevent ailments like stroke and coronary artery disease. So you need not have any qualms about indulging your appetite at a seafood buffet – most of them can do no harm, only good.

Many plant products also have a rich amount of protein in them. Soy-based produce like tofu and soy milk are suitable for those trying to lose weight on a high protein regimen. So are pulses and beans. Not only are they protein-rich, they are usually low-fat and low-carbohydrate as well.

There have been concerns that a diet rich in protein can have adverse health effects. Some health experts claim that too much protein can deplete the body’s calcium supply and lead to diseases like osteoporosis. Another concern is that the kidneys are forced to deal with more byproducts, thus lessening their efficiency. And there are indications that too much protein increases uric acid levels, which can lead to gout or kidney stones. However, the jury is still out on whether protein is the major culprit in these conditions. More, longer-term research is needed to determine this although there are also many studies that are being conducted to explore these problems, their extent, and their possible resolutions.

A high protein diet may not be for everyone, but for a vast number of people, it not only helps them in their weight loss efforts, it keeps them healthy, too! If you are considering going on this diet, always remember your limits and stick to the rules. It’s possible to modify it a little bit in various ways (such as reducing the intake of saturated fats) to suit your personal taste, but don’t deviate from the “main course.” Choose your protein sources wisely, don’t forget to exercise, don’t be a glutton (it’s one of the seven deadly sins, after all) and just watch the pounds melt away.

About the author:

Carb-club.com provides you with information on all kinds of issues like high protein diet and diets like the Atkins diet, the South Beach diet, the Zone diet, and more. Come take a look at http://www.carb-club.com/

Written By: Trevor Mulholland

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Low Carb Foods – What Fits In Your Low Carb Diet?

June 24th, 2007

A person starting a low carbohydrate diet needs to know which types of food he or she should consume and which ones to shun. Getting a list of low carb foods sometimes fools people into thinking that the diet is a hard thing to do. Instead of thinking “What can’t I eat?” you would be better off with a mindset that asks “What CAN I eat?” You will then discover that natural, low carb foods are in abundance everywhere! And you might just discover that you’re not missing the food that you were regretting giving up a short time ago.

Once you start your low carb diet, you will be pleased to discover the many things that you can keep on (and add to!) your shopping list. As a general rule, most high protein foods are allowable on your diet. So push your grocery cart to the meat section and feel free to plan meals that feature pork, beef, lamb, venison, and veal dishes. But be careful when it comes to processed meat; many of them are cured with chemicals or sugar, which can pack on the carbs.

Mosey along over to the poultry section and think about recipes for chicken, turkey, duck, and pheasant. These are rich in protein and other nutrients (but not carbs) and can be cooked and served in many attractive and great-tasting ways. Want to take advantage of the bounties of the ocean and lakes? Choose from among fish and other seafood, which are also high in protein and fatty acids that are good for your heart.

Feel like serving a salad as a side dish? You’ll be pleased to know that most salad vegetables are allowed on low carb diets. And this is a good thing because you should be getting your carbohydrate quota from vegetables, not from junk food, not from starchy goodies. Although the intake of a number of fruits should be kept to a minimum, fruits like berries can be enjoyed without guilt. What about snack food? Snacks exist in a reduced-carbohydrate diet, too, but not the processed kind. Go au naturel – nuts are perfect for something to munch on in between meals. They’re high in protein and contain the much-praised good oils and fats.

But what if you’re the type of person who’s all thumbs in the kitchen and can’t even scramble some eggs? You’ll be glad to know that there exist a wide variety of low carb convenience foods that will make your dieting life much easier. You can choose from juices, shakes, protein bars, morning cereals, pancakes and pancake syrup, baking mixes, cookie mixes, low carb bread and related products, even low carb chocolate cake and cheesecake!

Dairy products are encouraged in low carb diets. Most cheeses can be enjoyed either by themselves as a snack or as an ingredient in dishes. But keep in mind that cheese contains carbohydrates, so you should limit your portions. Eggs are perhaps one of the main staples of the controlled-carb dieter; they are high in protein, have no carbs, and are very versatile. Plus, they’re inexpensive, too! Drinking milk is also a good idea; it’s a good source of calcium. But if you are lactose-intolerant, it would be a good idea to drink milk in small quantities periodically until you find that you no longer have any adverse reactions to it.

Eating out also used to be a problem for low carb dieters. Restaurant staff didn’t have a clue about the carb content of food. Today however, many dining establishments have taken measures to accommodate carb-counting consumers. A number of them even list what type of low carb foods they offer and the nutritional information of each dish. Do you want a hamburger without the buns? A salad with low carb dressing? All of these and more are possible today.

As you have perhaps realized, finding low carb foods is not at all that hard, especially the natural ones. In fact, it’s entirely likely that you have been consuming these foods all your life without realizing that they are suitable for weight loss or weight maintenance. And if you concentrate on these foods, you’ll probably find that you won’t have time anymore to bemoan and worry about carbohydrate-rich foods that you have had to give up.

About the author:

Carb-club.com provides you with information on all kinds of issues like low carb foods and diets like the Atkins diet, the South Beach diet, the Zone diet, and more. Come take a look at http://www.carb-club.com/

Written By: Trevor Mulholland

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Whither Low-Carb?

May 3rd, 2007

Fads fade for a reason. Like pet rocks, low-carb diets will disappear because they just don’t do anything worthwhile. The drop-out rate is high – about 50 percent because the diets are boring and are unpalatable to most people. More than 90 percent of dieters return to their previous weight within 5 years, most of them even sooner. Minor side effects such as headache, fuzzy thinking, irritability, halitosis and constipation are almost universal among Atkins adherents. Severe side effects are, fortunately, rare.

Physicians are concerned that long-term adherence to a high-fat, high-protein, low-carbohydrate diet may lead to kidney stones, osteoporosis and heart abnormalities. Kidney stones and disturbances of heart rhythm are well-documented complications of the decades-old ketogenic diet (high fat, low protein, low carbohydrate) that paediatricians have used to lower the seizure frequency in children with neurological disorders.

A reputable journal reported in May 2004 that low-carb diets helped people lose weight without causing adverse effects on cholesterol levels. There was joy among food manufacturers, who had already rushed to market low-carb products that covered the spectrum from beer to bonbons. Lost in all this was the cool scientific observation that overweight persons experienced only a moderate weight loss, and that severely overweight individuals lost, on average, only one pound per month during the study year. The cholesterol profiles did, indeed favor the low-carb dieters, but those levels remained high because thats where they started out. Finally, few journalists revealed that the Atkins Foundation funded one of these studies

Those who can successfully navigate the inconvenience and side effects of the low-carb diet and then maintain a significant loss of fat will gain much benefit. The early weight loss, however, is mostly water. Much of the later weight loss consists of lean body mass, mostly muscle. Long-term success depends not only on careful attention to diet, but also to regular exercise. Those who do not incorporate an exercise routine into their life are destined to gain all the weight back, and then some.

In what direction is the low-carb phenomenon going? First, proponents are already backing away from saturated fat. The South Beach diet recognizes that polyunsaturated (from fish) and monounsaturated (from olive oil) fats are not only acceptable, they are essential to good health. Second, the distinction between refined carbohydrates (white flour, sugar) and whole grains is one that needs to be widely disseminated. Third, the low-fat establishment cannot and must not ignore the overwhelming benefits of fruits and vegetables in the prevention of cancer and heart disease.

The low-carb craze has probably reached its peak, but remnants will persist for a generation or more, and permutations of it will rise episodically like phoenixes among those who are looking for effortless weight loss. Like the phoenix, that is a myth.

About The Author

Philip J. Goscienski, M.D. is a pediatric infectious diseases specialist with a 45-year career in clinical and academic medicine. Dr. Goscienski has written for the Saturday Evening Post and Currents, the national newsletter of the American Heart Association and is a featured writer for North San Diego County Magazine. He has drawn on his interests in biology, anthropology, paleopathology and physical fitness to develop Better Life Seminars, a series of presentations in which he explains how our most distant ancestors lived, and how we can apply this knowledge to extend our healthspan and avoid the major chronic diseases of our age. His book, Health Secrets of the Stone Age is based on his seminars, and on the most recent findings in medical and anthropological research. It is scheduled for a January 2005 release date. You can visit his web site at www.stoneagedoc.com.

Written By: Philip J. Goscienski, M.D.

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Low GI Diet or Low Carb Diet – Which One Is Best?

April 9th, 2007

These days, most everyone has heard of low carb diets such as the South Beach and Atkins diet but the GI or glycemic index diet is a fairly new name on the diet scene. While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.

A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.
Although a low GI diet might be new to you, it has actually been around since the 1970s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates good carbs have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). Bad carbs have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.

In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really cant fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.

While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low GI.

So which diet is best?

Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a GI diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low GI. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.

About the Author

Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.

Feel free to reprint and distribute this article as you like but please do not change the article and you must include the resource box with all its active links.

Written By: Lee Dobbins

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Facts You Need To Know About A Low Carb Diet

December 27th, 2006

What is low carb?

Weve all heard about the Atkins diet either good or bad, low carb eating is a weight loss program popularized by diet plans like Atkins, The Zone and South Beach Diet to name a few.

They all have the same basic premise, lower carbs eating will result in weight loss and help to make you healthier. Some studies have even found that eating from low carbohydrate menus may actually help to raise your good cholesterol.

If you decide that a lower carb way of life is for you, you are allowed to eat:

High fat Steak but not the Baked Potato

Hamburger but not the Bun

Hot Dog but not the Fries

Find the right low carb diet that suits you

Which is best for you? As we already said there are several diets that utilize low carbohydrate foods as the base of their plan. Getting an understanding of low carb diet plans and their various approaches will help you choose the diet that best fits your tastes and meal schedule. Remember all the popular lower carbohydrate diets are similar but have subtle differences.

Whats the difference?

Eating the low carb way can vary from one plan to another, for instance the South Beach diet is much more liberal about adding fruits

During the first two weeks of a low carb diet like Atkins you are limited to a very low carbohydrate intake.

The Zone diet works by balancing protein, carb, and fat in every meal and snack. So if you prefer several small meals throughout the day, this may be the low carb diet for you.

There can be dramatic weight loss during this period. After the introductory , or induction phase you can gradually add some higher carb foods to your menu.

How to I avoid eating high carb foods

Eating out while on a low carb diet is not as difficult as you may imagine. Order the entre only and if it comes with a forbidden carb rich food, ask the waiter to remove it before serving.

Also request that the breadbasket not even be brought to the table, thus avoiding another tempting higher carb food item. Dont eat the crackers with the soup, and only use oil and vinegar dressing on your salad. Lower carb eating can be delicious, easy and healthful.

About The Author

(c) www.atkins-diet-plan-n-books.com

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Martin Smith is a successful freelance writer providing advice on a variety of subjects. For more information on Atkins diet plan or Low carb diet plans, drop by the website. His numerous articles provide a wonderfully researched resource of interesting and relevant information. Visit http://www.atkins-diet-plan-n-books.com.

Written By: Martin Smith

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Low Carb vs. High

September 21st, 2006

Low carb diets can be classified as food plans that require keeping carbohydrates as low as 3% and never more than about 25 to 30%. This is much lower than the 50 to 60% recommended by most good scientists and valid research. Low carb diets include programs like Atkins, Protein Power, The Zone, Sugar Busters and the South Beach diet.

As you can see by the chart below, the Ornish and Pritikin diets at 70% and 80% carbs, are definitely high carb. One means used to distract peoples attention away from the fact that the Atkins diet is basically an unhealthy food plan is to compare a low carb diet to a high carb diet. However, neither one is the best solution.

Although the in-depth research of Dr. Dean Ornish, using his high carb/low fat diet, has uncovered some amazing findings and produced phenomenal results in reversing heart disease, as a weight loss program and regular eating plan, it has some drawbacks. The Ornish diet, as with Pritikin, is proving to be too low in healthy oils from fish, olives, nuts and seeds. Plus, it may also raise triglycerides and lower HDL (good) cholesterol.

This chart shows you carb, fat and protein comparisons:

Carbs Fat Protein

Atkins 3-20% 45-65% 25-35%

South Beach 10-25% 50-70% 20-30%

Healthy 50-60% 20-30% 20-25%

Ornish/Pritikin 70-80% 5-15% 10-15%

Diets at both the top and bottom extremes have their problems. Anyone can lose weight on a diet fad or otherwise – for a week, a month or even six months. But, for a weight loss program to be truly effective, your diet must become part of your lifestyle and the basis of everyday food choices. Besides health concerns, too many people find both low carb and high carb diets difficult to stick with for a lifetime. Your best bet is to develop a low calorie, healthy eating lifestyle that includes regular moderate exercise.

Moss Greene is the Nutrition Host at Bellaonline.com. Visit her web site at http://www.bellaonline.com/site/nutrition to find out how to look better, feel your best and have more energy -naturally. Join her free health and fitness newsletter by going to http://www.bellaonline.com/articles/art2919.asp

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Written By: Moss Greene

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Atkins & Low-Carb – Part 6

August 20th, 2006

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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