LOW CARBOHYDRATE DIET

Low carbohydrate diet is a kind of diet that control carb. The most famous of which is the Atkins diet. Other programs which do not claim to be low carb, such as the Nutrisystem weight loss program may find themselves dumped into the low carb category because their eating plans either control carb intake or concentrate on "good" carbs...that is, carbohydrates that in essence not only fuel the body, thus providing energy, but which also are less likely to wind up as fat deposits in the body.

WHAT IS A LOW CARBOHYDRATE DIET?

Low carbohydrate diet is a kind of diet that control carb. The most famous of which is the Atkins diet. Other programs which do not claim to be low carb, such as the Nutrisystem weight loss program may find themselves dumped into the low carb category because their eating plans either control carb intake or concentrate on "good" carbs...that is, carbohydrates that in essence not only fuel the body, thus providing energy, but which also are less likely to wind up as fat deposits in the body.

Low carbohydrate diets generally recommend a higher consumption of protein and fat, with decreases in consumption of carbohydrates. Again, as a rule, these eating plans are going to recommend as much as 70% of daily calorie intake coming from fat, with only 5% to 10% coming from carbohydrates. Additionally, most will recommend eating until you are full, as long as you avoid the high carb foods. Carbohydrates provide the energy needed to make it through the day. Carbohydrates are also necessary for the proper function of some organs. However, there are good carbs and bad carbs.

THE BEST WEIGHT LOSS PROGRAM

It has long been understood that the basic equation of weight loss and weight gain is: take in more calories than you burn, you gain fat...burn more calories than you take in, you lose fat. Each individual is different, but there are some basic tips which will allow anyone to move towards better weight management.

If you have a "weight problem" it is almost certain that you need to increase your activity level. It should not be necessary to become a championship athlete, but increasing activity is almost certainly a step. Then you almost certainly have an eating problem also. The goal, however, is NOT to quit eating or to cut huge chunks of food out of your diet. Rather, you should concentrate on getting a balance in your life, and cut out such empty high carbohydrate foods as sugar, refined flour breads, potato chips and the like. Snacking on "good" carbs can provide energy to get through the day while curbing the body's desire for more carbs. Eating MORE meals per day, as many as six, but stretching them over the entire day often helps. Heavy meals should be earlier in the day, with breakfast being of great importance.

For good health, eat a balanced diet (supplemented with a multivitamin and mineral supplement if you have any doubt), increase your daily activity, get the rest you need (which really should include at least eight hours of sleep to avoid the effects of cortisol), and try to enjoy life more.

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What Is a Healthy Diet?

With little trouble and no extra cost, it is possible to turn an unhealthy diet into a healthy one. A healthy diet will taste very good as well.
I have a diet that is both inexpensive and very healthy. The most important foods in my diet are grains and starches (bread, rice, pancakes, pasta, and potatoes), which supply complex carbohydrates, unsaturated fat, fiber, protein, iron, thiamine, niacin, and riboflavin ...


With little trouble and no extra cost, it is possible to turn an unhealthy diet into a healthy one. A healthy diet will taste very good as well.
I have a diet that is both inexpensive and very healthy. The most important foods in my diet are grains and starches (bread, rice, pancakes, pasta, and potatoes), which supply complex carbohydrates, unsaturated fat, fiber, protein, iron, thiamine, niacin, and riboflavin. Vegetables are second in importance (onions, carrots, celery, broccoli, Brussels sprouts, lettuce, tomatoes, green peppers, and black olives), providing fiber, vitamins, minerals, anti-oxidants, phytochemicals, and monosaturated fat (from the olives). Fruits come third (bananas, apples, plums, grape juice, berries, pears, and oranges), providing carbohydrates and also fiber, vitamins, minerals, anti-oxidants, and phytochemicals. Fruits and vegetables overlap to some extent, so I eat more fruit when fewer vegetables are available and vice versa. Protein sources are the least important (grains actually supply most of my proteins), although these foods also supply some important vitamins and minerals. My order of preferable sources is almost the reverse of the popular. Beans (legumes) come first (low in saturated fat and cholesterol, high in other nutrients), low-fat diary products second (calcium and little fat or cholesterol), fish and seafood third (contain omega-3 oils and calcium, but also cholesterol), eggs fourth (high in cholesterol and fat), and chicken fifth (less cholestrol but more fat, even after removing as much as I can). If I was willing to eat beef, pork, and other red meats, they would would come sixth (high in cholesterol and saturated fat), and organ meats last (very high cholesterol). However, to avoid being a hypocrite, I must point out that I currently eat legumes much less often than I recommend and chicken more often. In actuality, I am eating as follows: legumes (about twice a week), dairy products (a small amount every day), fish (two or three times a week), eggs (one a day), and chicken (two or three times a week).Finally, I use some sweets, soft drinks and honey, which are not necessary. This study has helped me improve my diet, which I will explain at the end.

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What Is a Healthy Diet

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.


There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.

If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET

Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.

There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.

1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)

2. Polyunsaturated fats (safflower, sesame, sunflower seeds)

These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.

3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.

Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.

by: Chris Chenoweth

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