#Dietchecks Low Carbohydrate Diets
#Dietchecks Low Carbohydrate Diets: Understanding Low Carb Diets
I am thoroughfully sick and tired of all the B.S about how Low-Carb Diets May Not Be Healthy in the Long Run, Study Says! Or why a low-carb diet may not be so good for you if you don’t follow some things.
Now peeps. It is very true that as more and more people are concerned with losing weight, the prevalence of the low-carb diet is increasing. However, new research points out that both too much carbohydrate and too little in our diet may be a cause for concern.
Also, according to the new research, if you must choose between two types of low-carb diet, you should choose the one that replaces carbs with plant-derived proteins and fats.
First, let me introduce this issue, A low-carb diet tells us that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.
For many years now, we’ve been told that fat is dangerous to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves Haha! Crazy! This has been a major mistake, that coincided with the start of the obesity epidemic.
This is what is right guys, on a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight. Some people really don’t know this.
This is how it works. When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.
Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among other benefits.
Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Below diet checks tells you what to eat and what not to eat.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Here are some low card affiliated diets:
- Atkins diet: A low-carbohydrate diet, popularized by nutritionist Robert Atkins in the late-20th and early-21st centuries. The Atkins diet consists of four phases (Induction, Balancing, Fine-Tuning and Maintenance) with a gradual increase in consumption of carbohydrates as the person goes through the phases.
- Dukan Diet: This diet is based on high protein and limited carbohydrate consumption. It starts with two steps intended to facilitate short term weight loss, followed by two steps intended to consolidate these losses and return to a more balanced long-term diet.
- Ideal Protein diet: A four-phase carbohydrate-restricted weight-loss plan composed of pre-made meals, protein, vegetables, and water, with the fourth phase introducing carbohydrates balanced with protein and fats.
- Kimkins: A heavily promoted diet for weight loss, found to be fraudulent, so please do not try this.
- South Beach Diet: Diet developed by the Miami-based cardiologist Arthur Agatston, M.D., who says that the key to losing weight quickly and getting healthy isn’t cutting all carbohydrates and fats from your diet, but choosing the right carbs and the right fats.
- Stillman diet: A carbohydrate-restricted diet that predates the Atkins diet, allowing consumption of specific food ingredients.
Most people can safely start any kind of low-carb diet. But some can’t:
- Are you taking medication for diabetes, e.g. insulin?
- Are you taking medication for high blood pressure?
- Are you currently breastfeeding?
You should avoid these six food groups and nutrients, in order of importance:
- Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
- Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
- Trans fats: Hydrogenated or partially hydrogenated oils.
- Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
- Highly processed foods: If it looks like it was made in a factory, don’t eat it.
- Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
Foods to Eat:
You should base your diet on these real, unprocessed, low-carb foods.
- Meat: Beef, lamb, pork, chicken and others; grass-fed is best.
- Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
- Eggs: Omega-3-enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
- High-fat dairy: Cheese, butter, heavy cream, yogurt.
- Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
I personally love snacking a lot, so there is no health reason to eat more than three meals per day, but if you get hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks that can fill you up:
- A piece of fruit
- Full-fat yogurt
- One or two hard-boiled eggs
- Baby carrots
- Leftovers from the previous night
- A handful of nuts
- Some cheese and meat
The Bottom Line here is that Low-carb diets restrict carbs, such as those found in sugary and processed foods, pasta and bread. All you have to do is find foods high in protein, fat and healthy vegetable that can cause weight loss and improve health.
Low Carbohydrate Diets Quotes:
“When they cut me open, I want them to say, “Damn! This woman ate well.”
― Haylyn Quill
“I’ve gotten to the point where I’m not even a little apologetic about this business of not eating stuff that’s bad for me. No one else has to live with my fat, work through my energy and mood swings, pay my doctor bills, fight my cravings, for face my family history of diabetes and cancer. If people insist, I can get a little testy.”
― Dana Carpender
“What I tried to make clear in Good Calories, Bad Calories was that nutrition and obesity research lost its way after the Second World War with the evaporation of the European community of scientists and physicians that did pioneering work in those disciplines. It has since resisted all attempts to correct it. As a result, the individuals involved in this research have not only wasted decades of time, and effort, and money but have done incalculable damage along the way. Their beliefs have remained imperious to an ever-growing body of evidence that refutes them while being embraced by public-health authorities and translated into precisely the wrong advice about what to eat and, more important, what not to eat if we want to maintain a healthy weight and live a long and healthy life.”
― Gary Taubes