Go Low Carb Instead of NO Carb

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People will try all kinds of diet fads in an effort to lose weight. Almost everyone you talk to will have a different opinion of what works and what doesn’t.

One thing that will definitely NOT work is a diet where carbohydrates are cut out completely. A healthy eating plan includes fats, carbohydrates, and protein. To follow any diet that excludes any of those components would be endangering your health.

Carbohydrates are the most plentiful of all the nutrients. Carbs can be found in most of the foods we eat. They are made of simple and complex sugars that the body will metabolize to use for energy or store as fat when no more is needed.

Fruits and dairy products such as milk and cheese are examples of simple carbohydrates. Heavier foods like pastas, breads, potatoes, rice and cereals are complex carbohydrates. Eating more of the simple carbohydrates and less of the complex carbohydrates may be a good way to lose weight.

Diets that cut out all carbohydrates force the body to obtain all of its energy from fats and proteins. When protein from food is no longer available to meet the body’s energy needs, your body will begin to siphon energy from the muscle tissue of your body. In essence, the body begins feeding on itself for fuel. No one wants that. The body needs glucose (sugar) to function. In fact, the glucose needed by the brain must come from carbohydrates and not protein sources.

Carbohydrates have been classified by their glycemic index (GI) number. This method of rating carbohydrates helps people to make wiser choices about what they include in their diets. Foods with high GI’s (larger than fifty) cause the body to store fat while foods with lower GI numbers (less than fifty) case the body to burn fat.

On a diet that features low GI carbohydrates, the insulin level in the body is maintained at a steady level. These carbs are processed at a slower rate by the body. Glucagon, the other hormone, can work to burn the sugars for energy in the cells. When the insulin hormone level in the body has no major fluctuations, you won’t feel hungry all of the time.

When you expend energy during physical activity, the body starts to release fat stored to use for energy metabolism. Low carb diets provide the body with energy without putting the body in crisis mode.

Choosing fresh vegetables and fruits means you are consuming the right carbohydrates. Beans and nuts are great for a low carb diet. Whole grain pastas and breads are preferred to those made with white flour. If you must have potatoes, try sweet potatoes. The GI number is lower and they are great with non-fat spray butter.

On another note, there are a lot of lean, slim trim people that refuse to give up their potatoes …. You can fit it into your diet, if you don’t want to give them up.

Do not try to cut out all carbohydrates from your diet. This is dangerous. Instead, reduce them to lose weight, and more importantly make sure you choose the right types of carbohydrates. This is just as important as how much you consume.

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Are carbs good for me?

Are carbs good for me?

YES

What are carbohydrates?

According to the American Heritage Dictionary a carbohydrate is …
“Any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in the diet of animals. These compounds are produced by photosynthetic plants and contain only carbon, hydrogen, and oxygen, usually in the ratio 1:2:1″

According to the Institute of Medicine in Washington they are essential to a healthy balanced diet.

Carbohydrates give our bodies energy. It is the fuel that allows us to carry on with our daily activities.
It helps our brains function to make better decisions. Carbohydrates are our ally not our enemy.

Carbohydrates are not created equal. They come in two forms …

Simple vs. Complex Carbohydrates

Simple Carbs are quickly absorbed into your blood stream. Simple carbs usually contain white sugar or corn syrup. It is in any substance that ends with ose – like fructose.

Complex carbs are digested slowly. Leaving you feeling fuller longer and sustaining the fuel you need for your energy. Complex carbs are whole grains, breads, pasta, cereal and vegetables.

White refined foods … such as rice, pasta, bread are not the best choice because they are quickly turned into sugar. Most of the nutrients have been stripped away from them. When possible eat Whole Grains.

Note that Fruit contains both simple and complex carbs.

If you want to enjoy a sweet simple carbohydrate desert after dinner, be sure to eat lower calorie foods through out the day. In other words “bank your calories”.

You may have heard of the Glycemic Index. This is a system that ranks carbohydrates. For more information and to Stop Cravings check out The Glycemic Impact Diet offered throught eDiets.

How many carbs do we need?
According to The Institute of Medicine’s Food and Nutrition Board, your daily healthy carbohydrate intake can be anywhere between 45% to 65 % of total calories.

The British Nutrition Foundation states that carbohydrates should supply a minimum of 47 % of our total daily calories.

The World Health Organization recommends 55% to 75% of our daily intake come from carbs.

Should we go without carbs?
No …. Carbohydrate is Essential For Nutrition and Healthy Weight

In matter of fact your brain needs carbs. According to the Institute of Medicine you need a minimum of 100 grams of carbs per day for your brain to function properly.

The verdict is still out on Low-Carb Diets. When it comes to losing weight most experts agree that it’s the calories that count – Not limiting foods or combining foods.

It also does not matter what time of day you eat carbohydrates. The calories remain the same.

Energy boosting carbohydrates
The quickest way to boost your energy is to load up on carbohydrates. Eating a piece of fresh fruit will give you the quickest boost.

You can also choose whole grain cereals, 100 % fruit juice or dried fruit.

Carbs gives us quick energy because they begin being digested while still in your mouth.

Protein starts digesting in your stomach and fat waits till it hits your intestines.

Studies of carbs affects on our bodies

1. Dr. Dale Schoeller former president of The American Society for Clinical Nutrition states his studies showed that there is no advantage to a low carbohydrate diet compared to a different type of diet with equal calories. He did state that initial weight loss was greater but this was due to water loss.

2. Dr. Diane Sadler from Oregon Health Sciences University found there was no benefit to a eating a low carbohydrate diet compared to the nutritionally balanced Dash diet. She also states that the initial greater weight loss is due to water. She goes one step further and states that eating an unbalanced low-carb diet can cause dehydration.

3. A one year study at University of Pennsylvania School of Medicine involving 63 obese men and woman who were randomly assigned to a low carb diet or a low calorie diet had the following results:

After 3 months those on the low carb diet lost more weight
After 6 months – the low carb diet wins again
After 12 months there were no differences

4. A recent study at Duke University Medical Center shows that a low-carbohydrate diet can lead to a significant weight loss. They found that 80% of the subjects remained on the diet for six-months. They lost an average of 10% of their original body weight. Though they were impressed with the results they are still not convinced that the diet is safe.

5. A 20 year study by Harvard School of Public Health showed no difference in weight loss between a low-carb diet and a low-fat diet.

There is insufficient scientific evidence to support or oppose if low-carbohydrate diets are healthy or not.

Food for thought …

I know several people who have conferred with the dietician at our local hospital. All of them were told to limit their carb intake somewhere between 175 – 250 per day – depending on their current weight and their health. They all lost weight.

Though it may not seem like a lot to you at first – but eating 200 grams of carbs per day can almost be hard. It’s definitely enough to keep you full and satisfied.

A sound approach to weigh loss is good nutrition. Include foods from all the food groups. Eat various colors of foods. Include carbohydrates – fruits, vegetables, pasta, rice, grains and bread products.

Bottom Line …

If you love carbs like I do, you don’t have to give them up to lose weight. Eat more complex carbohydrates like whole grains, fruits and vegetables. Enjoy simple carbohydrates in moderation. You’ll be increasing your energy and reducing your overall health risks.

Begin by replacing your white refined carbs with their whole grain counterpart. I absolutely love pasta and rice. At first the whole grain versions were a little chewy to me – but now it doesn’t even phase me.

by guest writer Janice Holbrook

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How Many Carbs Do I Need?

So what is the percentage in terms of grams of carbs per day?

Depending on your total caloric intake you will consume some where between 200 to 300 grams of carbohydrates per day to eat the recommended 50% carbs.

Some low carb diets reduce carbs to 20 grams per day! This is about 2 slices of bread, a cup of fresh blueberries, or a half cup of cooked spaghetti.

Some low carb diets forbid bad carbs such as white flour, white bread and white sugar.

Low carb / high protein / high fat diets are based on the unproven theory that carbohydrates make people gain weight. It has been proven that eating too many calories is the basis for weight gain.

A diet high in protein and saturated fats could lead to heart disease, diabetes, gout and other health conditions. Low carb diets have been very controversial for the past 30 years.

Many experts believe that the weight lost on low carb diets is because the food restriction results in a reduction of calories.

People have been known to gain weight while following a low carb diet. This is due to the high fat content in a lot of high protein foods. So if you decide to go low carb, you’ll also want to watch your fat content.

It’s interesting to note that the first known diet book is a low carb diet. Written in 1864 “Letter on Corpulence” is William Banting’s strategy for losing weight.

If your body does not get enough carbs your body induces an unnatural state called ketosis. Supporters of low carb diets claim that your body burns more fat while in ketosis. This point remains controversial. Opponents argue that being in ketosis for more than a few weeks can cause serious complications.

According to Wickipedia …
“Ketosis (key-toe-sis) is a stage in metabolism occurring when the liver has been depleted of stored glycogen and switches to a fasting mode such as occurs during sleep, during dieting, and during the body’s response to starvation. Energy from fat is mobilized to the liver and used to synthesize glucose (a process called gluconeogenesis) from lactic acid, glucogenic amino acids, and glycerol carbon substrates.”

For more information on carbohydrates read our article
Are carbs good for me?

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Do Low Carb Diets Work?

The popularity of Low Carb diets has not lost their appeal in the past 20 or so years. People like the idea of being able to eat all they want – even if it means restricting certain foods.

While following a low carb weight loss program you are allowed to eat as much protein as you want. Some will limit your fat intake while others do not. Carbohydrate intake is reduced and sometimes strictly limited.

The main draw of low carb diets is the rapid weight loss you experience. Most of the initial weight loss is due to water loss. Nearly everyone quickly regain lost weight once they begin eating carbs again.

Carbohydrates supply the main energy sources for your body to function. Carbs are one of the three main nutrients found in food.

High carbohydrate foods are the main source of fiber in our diets. Carbs are found in fruits, vegetables, dried peas, beans, corn, cereal, pasta, rice and whole grain breads.

The term “Low Carb Diets” is very broad. A low carb diet is one which reduces carbohydrate to less than 50% of total daily caloric intake.