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YES they Do!!!!!!!!!!!!!!
How Do Low Carb Diets Work?
Carbohydrates are used by the body during exercise and are
broken down into fuel for the muscles. All Carbs except for
dietary fiber, are ultimately broken down into simple sugar
molecules by digestive processes. Limiting the amount of carbohydrates
in the body limits this available fuel, and as a result the
body has to resort to burning fat stores for it's energy needs.
Exercise then becomes much more effective in the reduction
of fat. To get into this state you need to consume less than
20 - 40 grams of carbohydrate a day.
In the less restrictive low calorie diets, it may be that
a diet high in fat is more satisfying and therefore allows
some individuals to be more easily satisfied and allow them
to reduce total calorie intake without being hungry. It is
believed that calorie restricted diets reduce Serotonin levels
which cause cravings and over eating. Low Carb Diets tend
to maintain Serotonin levels better in many people thus improving
the success of low carb diets.
What Are Carbs?
Carbs are one of the six nutrients used by the body
for energy and 1 gram equals 4 calories. Carbs are important
because they:
• Are the main source of fuel for the body
• Are quickly and easily used by the body for energy
• Can be stored in the muscles for exercise
• Provide lots of vitamins, minerals and fiber
• Help your body function properly without fatigue
Simple Carbs
Simple carbs such as candy, sodas and juice are quickly digested
and can be used immediately for energy. However, they also
spike blood glucose levels, which inevitably leads to a crash
when your blood sugar drops. Simple carbs can be an ideal
choice just before an intense cardio workout like sprints,
but they're not a great choice for snacks or meals since they
can leave you hungry and tired.
Complex Carbs
Complex carbs take longer to digest and come from things like
whole grain products, vegetables, and fruits. They are slowly
released into the body, unlike simple carbs, so you don't
get that sugar rush followed by the painful sugar crash.
Regardless of the type of carbs you eat, all are treated the
same way in your body, they are all broken down into sugars
during digestion. But, complex carbs are almost always the
best choice because they are naturally low in fat, high in
fiber and provide tons of vitamins and minerals.
So What is Low Carb?
• The National Academy of Sciences recommends 120 grams
of carbs per day
• The recommended daily allowance is 300 grams of carbs
per 2000 calories
• Atkins initially recommends 20 grams per day
• Protein Power recommends about 12-15% of calories
should be carbs
• The Zone advises keeping carbs at 40% of total calories
While we don't know which, if any, recommendation is right,
recent studies in the New England Journal of Medicine report
that participants who successfully followed low-carb plans
for six months lost more weight than those who ate low-fat.
Those on the Atkins diet raised their levels of 'good' HDL
cholesterol.
The following can be considered Low-Carb
All meats
All fish and shellfish
All fats (moderation)
Butter and margarine
Caviar
Cream
Cheese
Eggs
Vegetables
Asparagus
Bean Sprouts
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celeriac Root
Celery
Chives
Cucumber
Eggplant
Lettuce
Mushrooms
Okra
Olives
Parsley
Peppers
Pickles
Radish
Spinach
Squash
String beans
Snow peas
Tomatoes
Water Chestnuts
Zucchini
Fruits
Strawberries (limit 6-8 per day)
Fresh coconut
Cantaloupe (limit 1/4 per day
Nuts
Almond
Brazil
Butternut
Hazel
Hickory
Macadamia
Pecan
Sunflower seeds
Walnut
Drinks
Club soda
Decaffeinated coffee
Weak or decaffeinated tea
Caffeine-free diet sodas
Bourbon, cognac, gin, rum, scotch, vodka, dry wine (after
a month on the diet)
Condiments
All spices
Garlic
Horseradish
Oil and vinegar
Sugar-free sauces such as mayonnaise, mustard, ketchup
Sugar-free salad dressings
Wait 2 months before attempting to introduce any (unsweetened)
chocolate into your diet.
Foods to Avoid
Baked beans, refried beans
Bananas
Barley
Black-eyed peas
Burritos and flour tortillas
Corn
Dried fruits & fruit juices
Lima beans
Potatoes
Pasta
Rice
Sweets of any kind
Tamales
Products, which contain: Dextrose, Glucose, Hexitol, Maltose,
Sucrose, Honey, Fructose, Corn Syrup or Starch, or caffeine.
Low Carb Diets. Are they safe?
Researchers from Duke University presented the results of
a study at the American Heart Association annual scientific
meeting. 120 over weight volunteers were randomly assigned
to either the Atkins diet or the Heart Association's Step
one diet, which is a widely used, low fat diet. Those people
on the Atkins's low carb diet were limited to less than 20g
of carbohydrates a day with 60% of their calories coming from
fat.. Total cholesterol fell a small degree in both groups,
although in the Atkins's group there was an 11% increase in
HDL (good cholesterol) along with a significant 49% drop in
triglycerides. In the Step One diet, there was no change in
the HDL with only a 22% drop in triglycerides.
In addition to improvements in Atkins volunteers health profile,
they lost more weight, 31 pounds compared to 20 pounds. Other
studies have confirmed the benefits and safety of low carb
diets.
Concerns of Low Carb Diets
The high consumption of fat on a low carb diet is of major
concern. Recent research is suggesting that it is not the
consumption of fat that is the problem but the type of fat
and other food choices of the typical North American type
diet. The problem seems to stem from trans fatty acids, the
high consumption of grain oils and refined carbohydrates.
FAQ's
Excerpt from Atkins: What fruits are relatively low
in carbs? "You should avoid fruit completely
during Induction, because most people find it interferes with
lipolysis/ketosis. When you move to Ongoing Weight Loss, you
can try introducing berries, which are relatively low in carbohydrates,
as long as they don't slow or stop your weight loss. Recent
research shows blueberries are loaded with antioxidants and
other phytochemical nutrients. A quarter of a cup of strawberries,
blueberries, raspberries or blackberries contains approximately
5 grams of carbs. When you reach Pre-Maintenance, most people
can also enjoy low-glycemic fruits such as plums, nectarines,
green apples, cherries and kiwi in moderate amounts. Again,
continue to count carbs and refer to the Carb Counter."
Excerpt from Atkins: How can I get adequate fiber
while doing Atkins? "Fiber is found in plant-based
foods, such as fruit, vegetables, whole grains, nuts and seeds,
and is primarily non-digestible. In the Induction phase of
Atkins, when carbohydrates are restricted, some people experience
constipation. Supplementing with fiber is one way to relieve
the problem. Fiber keeps your gastrointestinal tract clean
and working properly and helps lower cholesterol, among other
benefits. A tablespoon or two of wheat bran, psyllium husks
or ground flaxseed will meet your fiber requirements during
Induction when your carbohydrate intake is limited to 3 cups
of vegetables daily. You don't have to count the carbs in
fiber because it has no impact on blood sugar levels."
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