According to a recent survey by the National Health Institute, about a third of overweight Americans who are trying to lose weight, are doing so by eating less carbohydrates (carbs) largely because of the increased popularity of fad diets like Atkins Diet and the South Beach Diet.
Who Invented Low-Carb Diets?
The term "low-carb" was coined around 1992 when the USDA recommended that Americans include six to eleven servings daily of grains and starches in their diet.
In fact, low-carb dieting dates back more than 100 years to 1864, before the trendy Atkins diet, when a pamphlet titled "Letter on Corpulence" was written by William Banting. This was as close to the first commercial low-carb diet as you could get.
Banting's diet eventually fell out of favor, but low-carb diets began appearing again in the 20th century. The most famous of these are the Atkins and Scarsdale diets that came to popularity in the 1970s.
While Scarsdale has a set 14-day meal plan that must be followed and greatly restricts calories, the Atkins diet allows for unlimited calorie consumption as long as those calories are from protein, fat and vegetables and carbohydrate intake is kept low.
Atkins and Scarsdale fell out of favor in the 1980's when the USDA encouraged the consumption of grains and grain products.
It was only in the 1990's that we began to see a return to low-carb dieting that seems to be more than a fad. Low-carb is now a lifestyle!
As more and more people realize the weight loss and other health benefits that are available to people who eat low-carb, the number of diets and stores that sell specialty low-carb products continue to rise.
In a nutshell, most low-carb diets carry the same basic premise: that too much of simple, refined carbohydrates leads to over overproduction of insulin, which leads to the storage of too much fat in the body. This fat storage is especially prominent around the middle.
While there are degrees of difference among the many diets, they all agree on the negative effects that excess insulin production have on our systems.
While it might be great to lower the body's sugar content and be healthier, wouldn't it be great to learn how to do so while being part of this fast-paced world?
People want and need simpler solutions. And they need simpler dieting plans.
Forget spending mega bucks on gourmet, hard-to-find items. Forget spending hours just to prepare meals. And forget counting, measuring, and weighing ingredients.
Either a low-carb plan fit into real-world lives, or it doesn't. So how do low-carb diets fit into the real world today?
Low Carb, Slow Carb
In a nutshell, there are two kinds of carbohydrates, simple and complex. Some refer to them as bad and good carbs, fast and slow digestion carbs and other possibly confusing lingo. Here's the scoop.
Simple Carbs
Foods with simple or refined carbohydrates most often have a low nutrient content and a high-glycemic index. They are quick to digest and can cause blood sugar to soar then fall dramatically within a short span of time.
In order to keep the body running more healthy and stable, health advisors recommend that these type foods be limited.
Examples of these simple carbs are white bread, potatoes, bananas, and sugary treats like cookies, candy, cupcakes and cakes, and soda beverages like popular cola products.
Complex Carbs
Foods with complex carbohydrates contain many nutrients and have a low- to moderate-glycemic index.
Higher fiber content in these foods means slower digestion, which is healthier for the body. And these foods are considered good choices by health advisors.
Examples of these complex carbs are whole grains, most fruits and vegetables. Legumes, plants of the pea or bean family, are also in this category.
Which Is Best?
While studies like one from the University of Arkansas for Medical Sciences in January of 2004 show that low-carb diets can help with weight loss; the carbs need to be of the complex, low-glycemic type.
However, it is not necessary to totally avoid the simple carbs. A treat now and then, in moderation (and approved per your dietary advisor or in accordance with your health practitioner), should be fine.
As a side note, your teeth will also be healthier without the build up of sugar decay from simple carb foods. So healthier smiles will shine with healthier bodies.
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Priya Shah is the Editor of The Glutathione Report and the webmaster of Glutathione - Your Whey To Health
Read our online report on Low-Carb Dieting Secrets and get a Free Booklet titled "Low Carb Recipes and Food Ideas People On The Go"
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Showing posts with label low carb. Show all posts
Showing posts with label low carb. Show all posts
Diet Food Doesn't Have To Be Boring!
Not too long ago, my mother and I were talking about food and
diets. "Your grandmother used to feed you pasta five nights a
week," my mother insisted. "She did not!" I exclaimed, stung.
After all, I remembered my grandmother as a wonderfully varied
cook who could make anything taste wonderful. She served all
sorts of meals, not just pasta! There was spaghetti, of course -
she was Italian, after all. But she also made Ziti with
vegetables. And Linguine. And tuna casserole with. ..elbow
macaroni. By the time I'd finished naming off a typical week's
worth of menus, I had to concede my mother's point - but I made
mine as well. "But... it didn't FEEL like we were eating pasta
every night!" There's a point to this story, I promise, and here
it comes: One of the biggest reasons that people slip off their
diets and eating plans is BOREDOM. It's very easy to look at the
foods allowed on your diet and see it as restrictive and boring.
Chicken four nights a week. Fish three times a week. Green leafy
vegetables till they're coming out of your ears. Who wouldn't
get bored? The answer is - anyone with a good set of cookbooks
and a healthy imagination. Perk up your cabinet with spices and
fill your refrigerator with fresh fruits and vegetables, then
look for novel ways to combine them. Here are a handful of tips
for non-boring, healthy, low-cal eating 1. Spice it up!
Spices are one of the quickest ways out of the diet doldrums.
Rosemary and fennel with chicken, mint rubbed into pork, pepper
and lemon mint on fresh fish - the 'blander' the food, the
higher the effect of the spices. 2. Dress it up.
Fruit vinaigrette dressings make wonderful marinades for meats
and dressings for warm or cold vegetables. Try broccoli drizzled
with raspberry vinaigrette or cabbage spiced up with apple
vinegar and pepper. 2. Herb-infused olive oils - tarragon,
ginger, fennel and more.
3. My brother the chef gave me a set of three oils for Christmas
one year and it completely changed the way I'll cook forever! 4.
Low sodium soy sauce is a great way to flavor up just about
anything. 5. Fruit
The bitterness of dark leafy greens like spinach were
practically designed to be eaten with mandarin oranges,
raspberries or chunks of pineapple. Still need some help? Here
is a list of the absolute best cookbooks on the market to help
you fight those diet boredom blues! The Mediterranean Diet
Cookbook This cookbook features polenta, couscous and more!
Laurie's Low-Carb Cookbook This everyday chef shares recipes
that are so easy to do! Low Carb Meals In Minutes Use this book
and get six weeks worth of complete menus that include shopping
lists. Dr. Atkins New Diet Cookbook This one's from the creator
of the Atkins Diet The South Beach Diet Cookbook This book is
packed with more than 200 recipes for delicious low-fat foods
Moosewood Restaurant Low Fat Favorites If meat isn't your thing,
this cookbook shares recipes from one of the most famous
vegetarian restaurants in America American Heart Association
Low-Fat Low-Cholesterol Cookbook Are you trying to lower your
cholesterol or take care of your heart? This book has great
tasting recipes that are good for you--and your heart! American
Heart Association Meals in Minutes If you're constantly eating
fast foods because you simply don't have the time to create
great tasting healthy meals, check out this book! Joslin
Diabetes Center's Vegetarian Diabetic Cookbook Meatless and
vegan recipes that are low fat, high fiber, and delicious The
Guilt-Free Gourmet Famous cruise ship chef Sam Miles put
together this wonderful cookbook from his six years traveling on
ships as a cook.
So, now you've got some ideas and some resources--there should
be no reason that you have to live with boring foods--even if
you are on a diet!
diets. "Your grandmother used to feed you pasta five nights a
week," my mother insisted. "She did not!" I exclaimed, stung.
After all, I remembered my grandmother as a wonderfully varied
cook who could make anything taste wonderful. She served all
sorts of meals, not just pasta! There was spaghetti, of course -
she was Italian, after all. But she also made Ziti with
vegetables. And Linguine. And tuna casserole with. ..elbow
macaroni. By the time I'd finished naming off a typical week's
worth of menus, I had to concede my mother's point - but I made
mine as well. "But... it didn't FEEL like we were eating pasta
every night!" There's a point to this story, I promise, and here
it comes: One of the biggest reasons that people slip off their
diets and eating plans is BOREDOM. It's very easy to look at the
foods allowed on your diet and see it as restrictive and boring.
Chicken four nights a week. Fish three times a week. Green leafy
vegetables till they're coming out of your ears. Who wouldn't
get bored? The answer is - anyone with a good set of cookbooks
and a healthy imagination. Perk up your cabinet with spices and
fill your refrigerator with fresh fruits and vegetables, then
look for novel ways to combine them. Here are a handful of tips
for non-boring, healthy, low-cal eating 1. Spice it up!
Spices are one of the quickest ways out of the diet doldrums.
Rosemary and fennel with chicken, mint rubbed into pork, pepper
and lemon mint on fresh fish - the 'blander' the food, the
higher the effect of the spices. 2. Dress it up.
Fruit vinaigrette dressings make wonderful marinades for meats
and dressings for warm or cold vegetables. Try broccoli drizzled
with raspberry vinaigrette or cabbage spiced up with apple
vinegar and pepper. 2. Herb-infused olive oils - tarragon,
ginger, fennel and more.
3. My brother the chef gave me a set of three oils for Christmas
one year and it completely changed the way I'll cook forever! 4.
Low sodium soy sauce is a great way to flavor up just about
anything. 5. Fruit
The bitterness of dark leafy greens like spinach were
practically designed to be eaten with mandarin oranges,
raspberries or chunks of pineapple. Still need some help? Here
is a list of the absolute best cookbooks on the market to help
you fight those diet boredom blues! The Mediterranean Diet
Cookbook This cookbook features polenta, couscous and more!
Laurie's Low-Carb Cookbook This everyday chef shares recipes
that are so easy to do! Low Carb Meals In Minutes Use this book
and get six weeks worth of complete menus that include shopping
lists. Dr. Atkins New Diet Cookbook This one's from the creator
of the Atkins Diet The South Beach Diet Cookbook This book is
packed with more than 200 recipes for delicious low-fat foods
Moosewood Restaurant Low Fat Favorites If meat isn't your thing,
this cookbook shares recipes from one of the most famous
vegetarian restaurants in America American Heart Association
Low-Fat Low-Cholesterol Cookbook Are you trying to lower your
cholesterol or take care of your heart? This book has great
tasting recipes that are good for you--and your heart! American
Heart Association Meals in Minutes If you're constantly eating
fast foods because you simply don't have the time to create
great tasting healthy meals, check out this book! Joslin
Diabetes Center's Vegetarian Diabetic Cookbook Meatless and
vegan recipes that are low fat, high fiber, and delicious The
Guilt-Free Gourmet Famous cruise ship chef Sam Miles put
together this wonderful cookbook from his six years traveling on
ships as a cook.
So, now you've got some ideas and some resources--there should
be no reason that you have to live with boring foods--even if
you are on a diet!
Atkins Diet Foods - A Guide To Low Carb Food Products
Atkins diet foods are many and varied, so much so that many people are surprised at just how many different kinds of foods are allowed on the Atkins diet food plan. You still have the responsibility to select appropriately and double check the actual carb content of different foods, but you will quickly learn just how varied and interesting a low carb lifestyle can be.
The Basics of the Atkins Diet Plan
The basic philosophy behind the Atkins diet plan is that if you switch to a low carb diet your body's metabolism will adjust and start to burn stores of fat. The process starts during the induction phase when you change your eating habits substantially so that you only consume 20 grams of net carbohydrates per day. Net carbs are determined by taking the total grams of carbs in a food and subtracting the amount of fiber grams.
Once you are past the 14 day induction phase you then start to increase your daily net carb intake a little bit each week - starting at 25 grams per day, then the next week going to 30 grams per day, and so forth. As you raise your intake gradually, you pay attention to how much weight you continue to lose, until you find a level at which weight loss slows significantly or stops altogether. When you get close to your goal weight, you move into pre-maintenance and maintenance phases so that low carb choices become part of your everyday lifestyle.
Defining Low Carb Foods
Low carb foods are those that have low enough levels of carbohydrates that they are considered Atkins diet foods. In general, meats, poultry, fish, leafy green vegetables, eggs and butter form the core assortment of your low carb food choices. Some cheeses and other dairy products are relatively low carb but typically are not allowed in huge quantities while on the Atkins low carb diet plan.
Remember, though, a food which is high in carbs but also high in fiber can be eaten as part of a low carb lifestyle because the goal is to keep net carbs low, not just carbs as a whole. Make sure you read the labels of the foods you buy to determine the net carbs, and consider carrying a pocket sized carb counter with you to double check the net carb counts in fresh foods.
As the Atkins diet plan exploded in popularity over the last few years, many food producers have tried to get in on the phenomenon by promoting their products as low carb. The problem is, though, that many of these foods are not really low carb. With the exceptions of certified Atkins diet foods, you should never just believe the large print on the front that says low carb. Always, always read the nutrition label and confirm for yourself whether or not the food is really low carb.
Finding Low Carb Foods
Finding low carb foods is as easy as going to the grocery store, dropping into the convenience store located at your neighborhood gas station, or going to your favorite restaurant. Of course, some places will have a better selection of Atkins diet foods than others will, and some will also have more high carb temptations, but there is no reason for you to visit a specialty store in order to get the low carb foods you need.
Atkins Diet Foods from the Grocery Store
In the grocery store you have a huge selection of foods, ranging from fresh to processed, all of which you can check for net carb count. Processed foods will have nutrition information printed on the outside box or label, making it easy to determine net carbs. Fresh foods are a bit more difficult because that information is not printed on the food item and usually not on the shelf label. You can certainly remember a few core fresh foods that are allowable, but a really good tool is to carry a carb counter in your purse or pocket so that you can check it if you have any questions.
Convenience Store
In a convenience store, you have to search a bit more for the low carb Atkins diet plan foods. The big display of chips, candy, cookies and more is not a place you are likely find low carb choices, but if you go a little further in you can usually find official Atkins snack bars, liquid shakes or even some fresh foods that are low carb.
Restaurants
Restaurants can be a bit tricky because you do not always know what is in that great tasting gravy or sauce, but most eating establishments now offer designated low carb choices. If in doubt, order your meal without sauces and other add-ons that may have hidden carbs. When you find a restaurant that serves a good selection of low carb foods that you enjoy, be sure to give the manager or owner positive feedback and make that establishment a primary choice whenever you want to dine out.
Atkins Diet Plan Meals
Atkins diet foods are much more than individual foods. They can be combined in many ways to create tasty and interesting meals, but even the most dedicated low carb follower can get tired of the same old thing. The best way to keep your low carb meals interesting is to seek out a variety of Atkins diet plan meals.
There are many cookbooks and recipe books available that are filled with low carb meal choices using approved Atkins diet foods. All you have to do is mix and match each day or each week to keep a variety of meals on the table. Another reason to have a good cookbook or recipe book on hand is for those times when you are tired, running late or otherwise need to come up with something low carb to eat when maybe you do not feel like putting a lot of effort into it. These are the times when you will be most tempted to grab something that is not low carb, so having a collection of Atkins diet food recipes close by can help get rid of that temptation.
The Basics of the Atkins Diet Plan
The basic philosophy behind the Atkins diet plan is that if you switch to a low carb diet your body's metabolism will adjust and start to burn stores of fat. The process starts during the induction phase when you change your eating habits substantially so that you only consume 20 grams of net carbohydrates per day. Net carbs are determined by taking the total grams of carbs in a food and subtracting the amount of fiber grams.
Once you are past the 14 day induction phase you then start to increase your daily net carb intake a little bit each week - starting at 25 grams per day, then the next week going to 30 grams per day, and so forth. As you raise your intake gradually, you pay attention to how much weight you continue to lose, until you find a level at which weight loss slows significantly or stops altogether. When you get close to your goal weight, you move into pre-maintenance and maintenance phases so that low carb choices become part of your everyday lifestyle.
Defining Low Carb Foods
Low carb foods are those that have low enough levels of carbohydrates that they are considered Atkins diet foods. In general, meats, poultry, fish, leafy green vegetables, eggs and butter form the core assortment of your low carb food choices. Some cheeses and other dairy products are relatively low carb but typically are not allowed in huge quantities while on the Atkins low carb diet plan.
Remember, though, a food which is high in carbs but also high in fiber can be eaten as part of a low carb lifestyle because the goal is to keep net carbs low, not just carbs as a whole. Make sure you read the labels of the foods you buy to determine the net carbs, and consider carrying a pocket sized carb counter with you to double check the net carb counts in fresh foods.
As the Atkins diet plan exploded in popularity over the last few years, many food producers have tried to get in on the phenomenon by promoting their products as low carb. The problem is, though, that many of these foods are not really low carb. With the exceptions of certified Atkins diet foods, you should never just believe the large print on the front that says low carb. Always, always read the nutrition label and confirm for yourself whether or not the food is really low carb.
Finding Low Carb Foods
Finding low carb foods is as easy as going to the grocery store, dropping into the convenience store located at your neighborhood gas station, or going to your favorite restaurant. Of course, some places will have a better selection of Atkins diet foods than others will, and some will also have more high carb temptations, but there is no reason for you to visit a specialty store in order to get the low carb foods you need.
Atkins Diet Foods from the Grocery Store
In the grocery store you have a huge selection of foods, ranging from fresh to processed, all of which you can check for net carb count. Processed foods will have nutrition information printed on the outside box or label, making it easy to determine net carbs. Fresh foods are a bit more difficult because that information is not printed on the food item and usually not on the shelf label. You can certainly remember a few core fresh foods that are allowable, but a really good tool is to carry a carb counter in your purse or pocket so that you can check it if you have any questions.
Convenience Store
In a convenience store, you have to search a bit more for the low carb Atkins diet plan foods. The big display of chips, candy, cookies and more is not a place you are likely find low carb choices, but if you go a little further in you can usually find official Atkins snack bars, liquid shakes or even some fresh foods that are low carb.
Restaurants
Restaurants can be a bit tricky because you do not always know what is in that great tasting gravy or sauce, but most eating establishments now offer designated low carb choices. If in doubt, order your meal without sauces and other add-ons that may have hidden carbs. When you find a restaurant that serves a good selection of low carb foods that you enjoy, be sure to give the manager or owner positive feedback and make that establishment a primary choice whenever you want to dine out.
Atkins Diet Plan Meals
Atkins diet foods are much more than individual foods. They can be combined in many ways to create tasty and interesting meals, but even the most dedicated low carb follower can get tired of the same old thing. The best way to keep your low carb meals interesting is to seek out a variety of Atkins diet plan meals.
There are many cookbooks and recipe books available that are filled with low carb meal choices using approved Atkins diet foods. All you have to do is mix and match each day or each week to keep a variety of meals on the table. Another reason to have a good cookbook or recipe book on hand is for those times when you are tired, running late or otherwise need to come up with something low carb to eat when maybe you do not feel like putting a lot of effort into it. These are the times when you will be most tempted to grab something that is not low carb, so having a collection of Atkins diet food recipes close by can help get rid of that temptation.
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Low Carb Diets - The South Beach Diet, Atkins Diet, Zone Diet, and More
The low carb diet craze has become extremely popular amongst dieters. From diet books, free low carb diet plans, online dieting sites, and thousands of low carb recipes, low carb diets have produced favorable results for millions of overweight people. Along with the Atkins Diet and the South Beach diet, there are many other low carb diet plans. The Suzanne Sommers Diet and The Zone Diet are popular choices as well, each promising to be more effective than the other. Each of these diet plans includes recipes, menus, and helpful diet tips designed to help you lose weight quickly and maintain your weight loss.
If you are considering beginning a low carb diet, keep in mind that each low carb diet plan allows for differing amounts of carbohydrates that you may consume. Some allow little to no carbohydrates and others allow for only certain types of carbohydrates. You will find hundreds to thousands of low carb recipes and meal plans. Switching to a low carb lifestyle is not the answer if bread, potatoes, and pasta are staples in your diet. If you can live without these types of foods, low carb may be the perfect diet plan for you.
Low carb recipes limit the amount of carbohydrates you consume while allowing you to enjoy a variety of foods. There are delicious recipes available that are sure to please your entire family and limit the number of carbohydrate grams you are eating at the same time. The South Beach program allows for a gradual increase in carbohydrates as your body adjusts to your new eating habits. The South Beach Diet is somewhat less restrictive than The Atkins Diet. The Zone Diet and The Suzanne Sommers Diet stress not only a low carb lifestyle, but also combining certain foods to increase your body's fat burning ability. Other less well-known low carb diet plans may be just as effective for you as the more famous diet plans.
Beginning a low carb diet and lifestyle will require discipline and determination, but can be very helpful in your quest to lose weight. Search the diet plans and recipes that are available to you until you find the one that will best suit your individual needs. Free diet plans and recipes are also readily available.
There are many products available to help you lose weight. There are supplements, diet plans, programs and online support systems to help you manage your eating habits and measure your weight loss progress. Some of these companies provide support and help with your dieting program. We can help you by providing you with a free list of our recommended best sources for effective weight loss products and services. To view our list of recommended sources to help you lose weight or to read more articles about dieting visit: Recommended Weight Loss & Diet Resources Online.
Carrie Reeder is the owner of eZerk, an informational website about various topics with articles and the latest news. Visit her website to read articles from various sources on dieting & weight loss.
If you are considering beginning a low carb diet, keep in mind that each low carb diet plan allows for differing amounts of carbohydrates that you may consume. Some allow little to no carbohydrates and others allow for only certain types of carbohydrates. You will find hundreds to thousands of low carb recipes and meal plans. Switching to a low carb lifestyle is not the answer if bread, potatoes, and pasta are staples in your diet. If you can live without these types of foods, low carb may be the perfect diet plan for you.
Low carb recipes limit the amount of carbohydrates you consume while allowing you to enjoy a variety of foods. There are delicious recipes available that are sure to please your entire family and limit the number of carbohydrate grams you are eating at the same time. The South Beach program allows for a gradual increase in carbohydrates as your body adjusts to your new eating habits. The South Beach Diet is somewhat less restrictive than The Atkins Diet. The Zone Diet and The Suzanne Sommers Diet stress not only a low carb lifestyle, but also combining certain foods to increase your body's fat burning ability. Other less well-known low carb diet plans may be just as effective for you as the more famous diet plans.
Beginning a low carb diet and lifestyle will require discipline and determination, but can be very helpful in your quest to lose weight. Search the diet plans and recipes that are available to you until you find the one that will best suit your individual needs. Free diet plans and recipes are also readily available.
There are many products available to help you lose weight. There are supplements, diet plans, programs and online support systems to help you manage your eating habits and measure your weight loss progress. Some of these companies provide support and help with your dieting program. We can help you by providing you with a free list of our recommended best sources for effective weight loss products and services. To view our list of recommended sources to help you lose weight or to read more articles about dieting visit: Recommended Weight Loss & Diet Resources Online.
Carrie Reeder is the owner of eZerk, an informational website about various topics with articles and the latest news. Visit her website to read articles from various sources on dieting & weight loss.
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