The Foods to Include In Your Menu

Many foods are high in trans and saturated fats, including cake mixes, shortening, waffles, and pancakes. Some products contain a lot of saturated fat, including lard, coconut, and cream. Saturated fats are considered unhealthy because they increase the risk for obesity and developing high cholesterol.

Trans fats are also unhealthy and increase the risk for stroke and heart attack. Trans fats are responsible for conditions such as major depressive disorder and diabetes and may increase the risk for breast and prostate cancer. Dieters should also avoid foods that contain simple or refined carbohydrates because they cause spikes in insulin levels and affect the function of the nervous system and the brain. Refined carbs are associated with overweight and chronic conditions.

Simple carbs are found in products such as candies, cakes, white rice, corn flakes, and bread crumbs. Eating foods that contain refined carbohydrates causes obesity and heart problems. They are associated with type 2 diabetes, hypertension, and other chronic conditions.

Complex carbohydrates, on the other hand, take longer to absorb and digest and contain minerals, vitamins, and other nutrients. Foods such as poultry, lamb, and lentils contain complex carbs. Foods such as barley, millet, and bran cereal are also high in good carbs. Complex carbohydrates are beneficial because they facilitate weight loss and supply essential macronutrients. The foods to include in your menu depend on whether you follow the Paleolithic, South Beach, or Sugar Busters Diet. People who follow the Atkins Diet should avoid foods such as pastries, cakes, and breads during the first phase.

Dieters should avoid starchy vegetables such as corn, beet, and potatoes. Unlike them, fibrous, non-starchy vegetables offer more health benefits such as improved blood triglycerides, lower risk for type 2 diabetes, and protection against ischemic stroke and heart disease. There is a large variety of non-starchy vegetables, including roots, stems, and leafy greens. Dieters can have stems and roots, including fiddlehead, fennel, and turnip.

Non-starchy vegetables are rich in vitamin A, vitamin C, and antioxidants. Leafy greens such as cabbage and kale are rich in protein and iron. Low-carb plans such as the Zone and Atkins Diet recommend eating foods rich in dietary fiber, protein, and healthy fats. The list of allowed foods includes poultry, lean beef, tofu, and vegetables.

Low-carb diets also emphasize eating plenty of vegetables and fruit, including peppers, mushrooms, and lettuce. Full-fat dairies and foods with monounsaturated fats are recommended. You can consume products such as olives, soft and hard cheeses, and butter. Avoid products that contain refined sugar, including salad dressings and sweets.

To find out more about low-carb foods visit www.lowcarbfoods.org

A Guide to the Atkins Nutritional Approach

The Atkins Nutritional Approach or Atkins diet is a low-carb diet that restricts the amount of carbohydrates as to covert stored fat to energy. This diet restricts digestible carbohydrates or net carbs that impact blood sugar levels. Preferred foods on the atkins low carb diet are unprocessed foods with a low GI. Some foods with a low glycemic index such as black rice should be avoided. The same goes for white bread, sugar, and other high GI products. The list of allowed foods includes most protein-rich foods such as eggs, seafood, and meats. They have no or little carbohydrates. Most types of cheese contain less than 1 gram of carbs per ounce, but it is important to check labels. Some cheeses have more. You can have cream cheese but avoid farmer’s cheese, cottage cheese, and other fresh cheeses. Adequate fat content is important, and Atkins recommends consuming foods that are rich in natural fats. Trans fats should be avoided. Eat plenty of foods such as cold-water fish and other fish meats that contain omega-3 fatty acids.
You can use grapeseed oil, peanut oil, or canola oil for stir-frying, especially those that are expeller-pressed or cold-pressed. Avoid sunflower, safflower, soy, and corn oil or consume in small amounts. Opt for regular full-fat mayonnaise when choosing mayonnaise. Australian mayonnaise, for example, contains thickening agents, citric acid, flavor enhancers, and sugar. It has macadamia nut oil or other healthy oils, but it is low in fat and high in carbohydrates.  The same rules apply when choosing salad dressings. Check labels and watch for added sugars.

Small amounts of lime or lemon juice (2 – 3 tablespoons) are allowed on the Atkins diet. You can have 10 to 20 olives, 1 ounce of sour cream, or 2 – 3 tablespoons of heavy cream. You can also have low-carb snack bars and other controlled-carb convenience foods and half a small avocado.
Finally, you should avoid anything made with grains, including pastries, cakes, and bread. To find the types of foods on the acceptable food list, look for a low carb diet guide with examples of foods, recipes, and meals.

One important question involves the type of diet that is best for you. One way to find out is to use a bmi formula to calculate your body mass index. People with a body mass index over 40 are considered very severely obese, and those with a BMI between 35 and 40 are severely obese.

Good carbs and bad carbs - the truth

Goog carbs, bad carbs and the truth about food

Chinese Food on a Low Carb Diet

From the subtle flavors of Canton to the spicy food of Hunan and Szechuan, Chinese cuisine is a challenge for people on a low carb diet. Besides noodles and rice, most dishes have some starch or sugar. It is possible to eat a tasty low-carb meal in a Chinese restaurant, but this depends on the low-carb plan you follow (i.e. Atkins Induction or moderate-carb plan).

The list of low carb foods you can choose from includes egg drop and other clear, thin soups, stir-fried dishes without starch and sugar, meat and vegetables, and black bean sauce. When it comes to carbs and weight control, there are certain foods to avoid. Among them are rice, including steamed rice and fried rice, breaded meats, and egg rolls. Avoid deep-fried wantons and noodles such as chow fun, lo mein, and chow mein. It is not easy to tell which sauces contain a lot of sugar by just looking at the menu. However, some sauces have quite a bit, such as hoisin sauce, oyster sauce, and plum sauce, which is usually served with mu shu. Keep in mind that thick sauces and soups are usually thickened with cornstarch. There are 7 grams of carbohydrate in 1 tablespoon of cornstarch. A cup of sour soup will have about 2 grams of carbohydrate or a teaspoon of cornstarch. Some dishes are very sweet (e.g. lemon chicken), and spicy sauces contain a lot of sugar. You can have Mu Shu pork without hoisin sauce and the wrappers. Mu Shu is usually served with several thin, steamed, tortilla-like wrappers, called Mandarin pancakes or moo shu pancakes. Some Chinese restaurants in the U.S. serve Mexican-style tortillas instead, which are more brittle and thinner. Other foods you can have include egg foo yung, walnut chicken, and Mongolian barbeque. You can choose your own vegetables and meats.

With low carb food drinks you can order include water, tea, coffee, and other sugar-free drinks. Avoid fuzzy drinks like soda, Sprite, Fanta, and Coke, with the exception of Pepsi Light and Diet Coke. Low-carbohydrate diets also exclude beer and hard liquor because the body uses alcohol as fuel, and fat burning will slow down. Moreover, alcohol consumption may lead to carbohydrate withdrawal pains and sugar cravings. Of all drinks, liquors contain a lot of sugar and are certain to ruin your diet. If you plan a night out, never drink on an empty stomach. For more information visit this low carb foods list: http://www.lowcarbfoods.org/low+carb+foods+and+recipies/