Tuesday, May 29, 2012
Goog carbs, bad carbs and the truth about foodWednesday, May 16, 2012
Sources of Protein on a Low Carb Diet
Low-carb, high-protein diets have been promoted as a quick and effective approach to losing weight. Low-carb dieters receive between 30 and 50 percent of their calories from different protein sources. In contrast, the American Cancer Society, the National Cholesterol Education Program, and the American Heart Association recommend that dieters receive a smaller percentage of calories from protein.
Protein is essential to the repair, maintenance, and building of tissues in the human body. There are different sources of protein on a low carb diet. As a rule, one ounce of fish or meat has 7 grams of protein. Most cuts of beef contain about this amount, and a steak has 42 grams. Other meats to include in a high-protein diet include chicken, pork, and fish. Other high protein foods are nuts and seeds, beans, and cheese. You can choose from different types of cheese such as soft cheeses, hard cheeses, and medium cheeses. Soft cheeses (Camembert, Brie, and Mozzarella) have 6 grams of protein per ounce, and medium cheeses (Swiss, Cheddar) have 7 – 8 grams per ounce. Parmesan and other hard cheeses have approximately 10 grams of protein per ounce.
Nuts and seeds are also good sources of protein for dieters on the atkins diet or another low-carb, high-protein diet. Dieters can consume peanuts, peanut butter, cashews, and seeds such as flax seeds and pumpkin seeds. Other sources of protein include beans and eggs. One large egg has 6 grams of protein, and a cup of cooked soy beans contains 28 grams. Dieters on a high-protein diet can consume soy milk and soy beans and split peas. One cup of soy milk has between 6 and 10 grams of protein.
If you want to correct a health problem or lose a lot of weight, you can have up to 30 grams of carbohydrates a day. Divide this amount throughout the day. You can add up to 55 grams of carbohydrates if you need to lose a couple of pounds. You can choose from a variety of low-carb foods. You can have low-carb vegetables such as green beans, zucchini, peppers, and tomatoes. You may be surprised, but avocado is low in carbs and high in fat. A glass of light beer or wine is OK, but remember to drink plenty of water throughout the day. Artificial sweeteners and diet sodas are permitted in moderation. Read more about good and bad carbs here: http://www.lowcarbfoods.org/
Protein is essential to the repair, maintenance, and building of tissues in the human body. There are different sources of protein on a low carb diet. As a rule, one ounce of fish or meat has 7 grams of protein. Most cuts of beef contain about this amount, and a steak has 42 grams. Other meats to include in a high-protein diet include chicken, pork, and fish. Other high protein foods are nuts and seeds, beans, and cheese. You can choose from different types of cheese such as soft cheeses, hard cheeses, and medium cheeses. Soft cheeses (Camembert, Brie, and Mozzarella) have 6 grams of protein per ounce, and medium cheeses (Swiss, Cheddar) have 7 – 8 grams per ounce. Parmesan and other hard cheeses have approximately 10 grams of protein per ounce.
Nuts and seeds are also good sources of protein for dieters on the atkins diet or another low-carb, high-protein diet. Dieters can consume peanuts, peanut butter, cashews, and seeds such as flax seeds and pumpkin seeds. Other sources of protein include beans and eggs. One large egg has 6 grams of protein, and a cup of cooked soy beans contains 28 grams. Dieters on a high-protein diet can consume soy milk and soy beans and split peas. One cup of soy milk has between 6 and 10 grams of protein.
If you want to correct a health problem or lose a lot of weight, you can have up to 30 grams of carbohydrates a day. Divide this amount throughout the day. You can add up to 55 grams of carbohydrates if you need to lose a couple of pounds. You can choose from a variety of low-carb foods. You can have low-carb vegetables such as green beans, zucchini, peppers, and tomatoes. You may be surprised, but avocado is low in carbs and high in fat. A glass of light beer or wine is OK, but remember to drink plenty of water throughout the day. Artificial sweeteners and diet sodas are permitted in moderation. Read more about good and bad carbs here: http://www.lowcarbfoods.org/
Tuesday, May 8, 2012
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/
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/
Friday, April 27, 2012
The Best Snacks on a Low Carb Diet
Ice cream, cookies, chips, microwave popcorn, and candy bars are some of the popular snack foods. Unfortunately, they have little nutritional value and are packed with carbohydrates and empty calories. What are your options for low carb foods and snacks then?
You can choose foods that feature carbs with low glycemic indexes, contain heart-healthy fats, are balanced with protein, and are high in important nutrients and fiber. There are plenty of healthy snacks for people on a low carb diet. You can make peanut butter and celery sticks, Caesar salad with grilled chicken, avocado and shrimp cocktail, or carrot sticks and hummus. You can cut a large carrot into coins or sticks and serve with hummus. One serving contains 133 calories, 0.9 g saturated fat, 5.8 g fiber, and 15.8 g carbohydrates. Cold or hold soy latte is a low-carb beverage you can prepare at home. Blend a shot of espresso with a cup of light soymilk and serve with crushed ice.
Other healthy low-carb options include deviled eggs, celery with tuna salad, cheese sticks, and cheese with a few apple slices. You can make lettuce roll-ups by rolling tuna, egg salad, vegetables and luncheon meat in lettuce leaves. Alternatively, you can prepare lunch meat roll-ups. Roll vegetables, cheese, and other fillings in lunch meat. Making a low-carb dip is a good idea. You can spread spinach dip or bean dip on lettuce or lunch meat and roll it up. Another option is to have spinach dip and raw veggies or mushrooms with cheese spread. Other healthy options include ricotta cheese with nuts and fruit, pepperoni chips, low-carb snack bars, and parmesan crisps. You can have pork grinds as well and if you are a vegetarian, you can prepare fried tofu chips. Toasted squash seeds or pumpkin seeds are yet another option for low-carb dieters.
You can find low-carb snacks in the store as well, but make sure you look at the label. Sugar alcohols in low carb snacks include sorbitol, xylitol, and maltitol. Sugar alcohols are not fully absorbed by your body, and they provide fewer calories. Sugar alcohols aid your weight management efforts and don’t promote tooth decay. Some low-carb sweeteners also inhibit bacterial growth in the mouth. At the same time, sugar alcohols ferment in the intestines, and this can cause diarrhoea, gas, and bloating. Low-carb dieters have different reactions to artificial sweeteners, and experts recommend careful experimentation.
To read more about low carb food snacks go to: http://www.lowcarbfoods.org/
You can choose foods that feature carbs with low glycemic indexes, contain heart-healthy fats, are balanced with protein, and are high in important nutrients and fiber. There are plenty of healthy snacks for people on a low carb diet. You can make peanut butter and celery sticks, Caesar salad with grilled chicken, avocado and shrimp cocktail, or carrot sticks and hummus. You can cut a large carrot into coins or sticks and serve with hummus. One serving contains 133 calories, 0.9 g saturated fat, 5.8 g fiber, and 15.8 g carbohydrates. Cold or hold soy latte is a low-carb beverage you can prepare at home. Blend a shot of espresso with a cup of light soymilk and serve with crushed ice.
Other healthy low-carb options include deviled eggs, celery with tuna salad, cheese sticks, and cheese with a few apple slices. You can make lettuce roll-ups by rolling tuna, egg salad, vegetables and luncheon meat in lettuce leaves. Alternatively, you can prepare lunch meat roll-ups. Roll vegetables, cheese, and other fillings in lunch meat. Making a low-carb dip is a good idea. You can spread spinach dip or bean dip on lettuce or lunch meat and roll it up. Another option is to have spinach dip and raw veggies or mushrooms with cheese spread. Other healthy options include ricotta cheese with nuts and fruit, pepperoni chips, low-carb snack bars, and parmesan crisps. You can have pork grinds as well and if you are a vegetarian, you can prepare fried tofu chips. Toasted squash seeds or pumpkin seeds are yet another option for low-carb dieters.
You can find low-carb snacks in the store as well, but make sure you look at the label. Sugar alcohols in low carb snacks include sorbitol, xylitol, and maltitol. Sugar alcohols are not fully absorbed by your body, and they provide fewer calories. Sugar alcohols aid your weight management efforts and don’t promote tooth decay. Some low-carb sweeteners also inhibit bacterial growth in the mouth. At the same time, sugar alcohols ferment in the intestines, and this can cause diarrhoea, gas, and bloating. Low-carb dieters have different reactions to artificial sweeteners, and experts recommend careful experimentation.
To read more about low carb food snacks go to: http://www.lowcarbfoods.org/
Tuesday, April 10, 2012
Condiments Allowed on the South Beach Diet
The list of condiments allowed on the South Beach Diet is the same as the standard low-carb condiment list. As a rule, you should avoid foods and condiments that contain sugar.
Acceptable sauces and condiments include sugar-free peanut sauce, pesto, and red and white clam sauces. You can use tomato-based sauces such as pizza sauce, pasta sauce, and marinara with no added sugar. Basically, you should choose sugar-free foods and condiments. The list of sauces to avoid includes many homemade sauces and commercial sauces. They contain saturated fat and a lot of starch. Sauces to avoid include white sauces such as Mornay, Bechamel, and Bearnaise, and cheese sauces such as Alfredo. You can have gravies as a rare treat and after phase 1. You should avoid barbeque sauce because it contains a lot of sugar. Buy sugar-free cocktail sauce and tomato-based chili sauce. Salad dressings with sugar and regular ketchup should be avoided. The same goes for plum sauce, steak sauce, and jellies and jams.
The list of low-carb condiments includes sugar-free condiments such as dill pickle relish and low carb ketchup. The list of allowed condiments on a low carb diet also includes Tabasco and other bottled hot sauces, capers, and sugar-free salad dressings. Choose dressings that are high in monounsaturated fat and read the labels carefully. You can use mustard but avoid honey mustard and other sweetened mustards. The list of condiments also includes rice wine vinegar, balsamic vinegar, and Worcestershire sauce, but it is important to check the labels.
Apart from condiments, there are plenty of foods you can eat on the South Beach Diet. There are a few restrictions on bacon, prepared luncheon meats, shellfish, and organ meats. You can eat poultry, including Cornish hen, goose, duck, and chicken. The list of allowed meats includes veal, lamb, and pork. Mussels and oysters are high in carbohydrates, and you should limit them to 4 ounces a day. Processed meats such as salami, pepperoni, and ham contribute carbs because they are cured with added sugar. You should avoid fish and meat products that are cured with nitrates. They are carcinogens. Avoid products that are not exclusively fowl, fish, or meat, such as breaded foods, meatloaf, and imitation fish.
Acceptable sauces and condiments include sugar-free peanut sauce, pesto, and red and white clam sauces. You can use tomato-based sauces such as pizza sauce, pasta sauce, and marinara with no added sugar. Basically, you should choose sugar-free foods and condiments. The list of sauces to avoid includes many homemade sauces and commercial sauces. They contain saturated fat and a lot of starch. Sauces to avoid include white sauces such as Mornay, Bechamel, and Bearnaise, and cheese sauces such as Alfredo. You can have gravies as a rare treat and after phase 1. You should avoid barbeque sauce because it contains a lot of sugar. Buy sugar-free cocktail sauce and tomato-based chili sauce. Salad dressings with sugar and regular ketchup should be avoided. The same goes for plum sauce, steak sauce, and jellies and jams.
The list of low-carb condiments includes sugar-free condiments such as dill pickle relish and low carb ketchup. The list of allowed condiments on a low carb diet also includes Tabasco and other bottled hot sauces, capers, and sugar-free salad dressings. Choose dressings that are high in monounsaturated fat and read the labels carefully. You can use mustard but avoid honey mustard and other sweetened mustards. The list of condiments also includes rice wine vinegar, balsamic vinegar, and Worcestershire sauce, but it is important to check the labels.
Apart from condiments, there are plenty of foods you can eat on the South Beach Diet. There are a few restrictions on bacon, prepared luncheon meats, shellfish, and organ meats. You can eat poultry, including Cornish hen, goose, duck, and chicken. The list of allowed meats includes veal, lamb, and pork. Mussels and oysters are high in carbohydrates, and you should limit them to 4 ounces a day. Processed meats such as salami, pepperoni, and ham contribute carbs because they are cured with added sugar. You should avoid fish and meat products that are cured with nitrates. They are carcinogens. Avoid products that are not exclusively fowl, fish, or meat, such as breaded foods, meatloaf, and imitation fish.
Tuesday, April 3, 2012
Low Carb Diets - Do They Work
Low carbohydrate diets are diets that take advantage of the body's biochemistry to work. They do in fact work very well at helping dieters lose weight very quickly. A low carb diet such as Atkins, South Beach or the Zone lower the overall amount of carbohydrates and glucose (sugar) in the body. This causes a biochemical situation called ketosis to take place. If ketosis is maintained for an extended time, there will be significant weight loss.
The human body was designed to store excess calories such as carbohydrates as fat. The body did this because thousands of years ago man likely had to wait long periods of time before finding a meal. During winter months, it was possible that the fat that had been stored helped to keep man from starving. In order for a low carbohydrate diet to work, one must get around this food storage system and years of evolution. To do this, diets that are low in carbohydrates exploit this fat storage system to help burn it off.
When few carbohydrates are consumed along with very little sugar the body will begin to seek out alternative forms of energy supply. This means that once the few carbs that are eat are burned off, the body will then start to break down the excess fat. That excess fat breakdown is one of the reasons that weight loss is usually far more rapid with a low carb diet than any other type of diet. The dieter has fooled the body into burning off its own fat.
A low carb diet works very well. The induction phase that begins the process of ketosis can cause as much as two pounds of weight loss a day in that two week period. It also means that with little or no exercise a dieter can see significant weight loss and inches subtracted from their frame in a short period of time. Even when the dieter eats some fatty foods, the biochemistry of the diet will still have the metabolic processes breaking down existing fat before ingested fat.
If dieters are looking to lose inches and weight quickly they can consider the many low carb diets that are popular today. These diets are so popular because they do work very well. The one hardship on the diet is the loss of sugar (even fruit sugar) or carbohydrates. Some of these low carb diets integrate more of this than others. A low carb diet is a very fast solution to a weight loss dilemma.
To test your knowledge about low carb diets try the low carb diets quiz.
The human body was designed to store excess calories such as carbohydrates as fat. The body did this because thousands of years ago man likely had to wait long periods of time before finding a meal. During winter months, it was possible that the fat that had been stored helped to keep man from starving. In order for a low carbohydrate diet to work, one must get around this food storage system and years of evolution. To do this, diets that are low in carbohydrates exploit this fat storage system to help burn it off.
When few carbohydrates are consumed along with very little sugar the body will begin to seek out alternative forms of energy supply. This means that once the few carbs that are eat are burned off, the body will then start to break down the excess fat. That excess fat breakdown is one of the reasons that weight loss is usually far more rapid with a low carb diet than any other type of diet. The dieter has fooled the body into burning off its own fat.
A low carb diet works very well. The induction phase that begins the process of ketosis can cause as much as two pounds of weight loss a day in that two week period. It also means that with little or no exercise a dieter can see significant weight loss and inches subtracted from their frame in a short period of time. Even when the dieter eats some fatty foods, the biochemistry of the diet will still have the metabolic processes breaking down existing fat before ingested fat.
If dieters are looking to lose inches and weight quickly they can consider the many low carb diets that are popular today. These diets are so popular because they do work very well. The one hardship on the diet is the loss of sugar (even fruit sugar) or carbohydrates. Some of these low carb diets integrate more of this than others. A low carb diet is a very fast solution to a weight loss dilemma.
To test your knowledge about low carb diets try the low carb diets quiz.
Monday, March 5, 2012
What Are The Negative Effects Of Low Carb Diets
Many people choose to follow a low carbohydrate diet and achieve good results. At the same time, negative effects occur in some dieters, mainly linked to ketones. Ketones represent a compound and a waste product when the body burns down fat deposits. In a ketosis state, the body breaks down more fat tissue in the absence of carbohydrates. Most often, ketosis is linked to a higher level of ketones in the blood stream.
Bad breath is a mild side effect of being on a low carb diet. The ketones produced by the body are found in the urine and saliva. One solution to bad breath is to chew sugar-free gums or suck mints, but that is a temporary fix. Drinking lots of water helps sometimes.
Other mild negative effects include dizziness, nausea, weakness, and insomnia. A study published in the Lancet Medical Journal has reported that side effects such as headaches, constipation, diarrhea, and muscle weakness are more common in people on the Atkins diet than in other dieters.
Carbohydrate deficiency has been associated with general weakness and muscle cramps. The muscle tissue and the brain do not receive sufficient amounts of sugar to maintain their normal functioningThe brain and muscle tissue receive insufficient amount of sugar for their proper functioning. In general, an intake of about 150 grams of carbohydrates a day is required to maintain the normal functioning of the body. With many low carb diets, the amount of carbohydrates is limited to twenty to thirty grams during the induction phase. In the next phases, it increases to up to 100 grams, but this amount is still less than the required.
The body supplies the needed carbohydrates from the liver and muscles at first, but side effects may occur.
Some dieters may experience long-term negative effects, including feeling sluggish, tired, and lethargic. These side effects gradually disappear when dieters start consuming more carbohydrates.
The average dieter may find it difficult to cut out carbohydrates completely, even during the induction phase which lasts just several weeks. Low carb dieting remains a controversial issue not only because of the possible side effects, but when it comes to results. Some claim that success may be due to consuming less food rather than the products included in the menu. Other critics point out that weight loss may be due to dehydration rather than burning of fat tissue.
Some maintain that due to the accumulation of ketones in the body, the risk of high cholesterol level and heart disease increases. At the same time, many dieters have succeeded losing weight on a low carb diet. More people have tried a low carb diet, compared to a low fat diet. Many research studies confirm the benefits of low carbohydrate diets as well. When choosing a diet, it is important to assess the benefits and risks that go with it. The aim of every diet should be not simply weight loss but lifestyle change.
Bad breath is a mild side effect of being on a low carb diet. The ketones produced by the body are found in the urine and saliva. One solution to bad breath is to chew sugar-free gums or suck mints, but that is a temporary fix. Drinking lots of water helps sometimes.
Other mild negative effects include dizziness, nausea, weakness, and insomnia. A study published in the Lancet Medical Journal has reported that side effects such as headaches, constipation, diarrhea, and muscle weakness are more common in people on the Atkins diet than in other dieters.
Carbohydrate deficiency has been associated with general weakness and muscle cramps. The muscle tissue and the brain do not receive sufficient amounts of sugar to maintain their normal functioningThe brain and muscle tissue receive insufficient amount of sugar for their proper functioning. In general, an intake of about 150 grams of carbohydrates a day is required to maintain the normal functioning of the body. With many low carb diets, the amount of carbohydrates is limited to twenty to thirty grams during the induction phase. In the next phases, it increases to up to 100 grams, but this amount is still less than the required.
The body supplies the needed carbohydrates from the liver and muscles at first, but side effects may occur.
Some dieters may experience long-term negative effects, including feeling sluggish, tired, and lethargic. These side effects gradually disappear when dieters start consuming more carbohydrates.
The average dieter may find it difficult to cut out carbohydrates completely, even during the induction phase which lasts just several weeks. Low carb dieting remains a controversial issue not only because of the possible side effects, but when it comes to results. Some claim that success may be due to consuming less food rather than the products included in the menu. Other critics point out that weight loss may be due to dehydration rather than burning of fat tissue.
Some maintain that due to the accumulation of ketones in the body, the risk of high cholesterol level and heart disease increases. At the same time, many dieters have succeeded losing weight on a low carb diet. More people have tried a low carb diet, compared to a low fat diet. Many research studies confirm the benefits of low carbohydrate diets as well. When choosing a diet, it is important to assess the benefits and risks that go with it. The aim of every diet should be not simply weight loss but lifestyle change.
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