Low-Carbohydrate Diets

If you want to lose weight and have a firm, toned body without putting your health at risk, you can achieve it, but to do so you must follow a healthy diet, follow a good eating plan, then you will achieve this goal.

Low Carbohydrate Diet

Both weight loss experts and diet plan authors agree that much of our excess weight comes from the carbohydrates we eat, especially highly refined or processed carbohydrates such as potatoes, baked goods, bread, pasta and other convenience foods. Compounding the problem, few of us get enough physical activity to avoid the extra pounds.

The basic science of the low-carbohydrate diet is to limit consumption of high-carbohydrate foods. The low-carbohydrate diet includes many popular weight loss programs, such as the Atkins diet, South Beach, Zone and Carbohydrate Addict.

Does It Really Work?

One of the food groups which the body needs to survive are carbohydrates. Carbohydrates also referred to as carbs come in two types – sugars and starches. Sugars are simple carbs usually sweet tasting like biscuits and sweets and easily digested. Whereas, starches are complex carbs found in bread, pasta, noodles and rice and take longer to digest.

The body transforms all these digestible carbs into glucose, the sugar that our cells use as fuel or energy. When glucose molecules pass from the intestine into the bloodstream, the pancreas releases insulin, a hormone that mobilises cells to absorb it. Muscle, fat and other cells then absorb the excess glucose from the blood and insulin levels return to normal.

After a meal high in glycemic index (ranking of foods according to how fast their sugars are released into the bloodstream), blood-sugar levels rise higher and rapidly. The insulin needed to fill all that sugar into muscles and fat cells also weaken the activity of glucagon, a hormone that signals the body to burn stored fuel when blood-sugar levels fall below a certain point. Glucose level drops so low leaving the body starved for energy. The brain and intestine then send out hunger signals. New cravings are created requiring more carb intake. We, then overeat that leads to more fat, rise in blood insulin level, more hunger, and more weight gain and the cycle goes on.

On the contrary, adhering to a low carb diet puts an end to this cycle. Reduced carbohydrates would mean decreased insulin level, increased glucagon level, weight loss, improved triglycerides (fats carried in the blood which are necessary but when excessive cause coronary damage), decrease in LDL (bad cholesterol), increase in HDL (good cholesterol).

Low Carb Diets and Diabetes

In a low-carb diet, the carbohydrate intake is limited to about 5 to 10 percent, such that protein and fats take precedence in one’s eating habits, to be able to keep sated and avoid bouts of hunger. It is in maintaining that feeling of fullness that one is able to avoid craving for sweets, and this is a good reason for diabetics to adopt a diet that is low in carbohydrates to control their condition. Following this type of diet prevents excessive consumption of carbohydrates, which leads to higher levels of blood sugar.

Diabetes is a condition in which the body is unable to properly take in starch and sugar. For a diet to work in favor of a diabetic, it has to be low in fat, high in fiber, and packed with minerals, vitamins, phytochemicals, and antioxidants. Keeping to the kinds of food with low glycemic index is also important. Foods that are permitted in low-carb diets are meat, poultry, eggs, cheese, fish, and some selected vegetables.

Although some sources say that to eliminate carbohydrates altogether is not recommended for diabetics, as carbohydrates in the diet are vital, because they serve as the main resource of energy and nutrients within our bodies. In a diabetic’s diet, carbohydrates in excessive amounts may be frowned at, but authorities recommend a daily dosage of not less than 130 grams. On the other hand, studies have shown that the low-carb diet caused no undesirable effects on the levels of insulin, glucose, blood pressure or cholesterol. It is also worthwhile to note that one can alter a diet according to his or her specific needs. In this regard, before following any diet, be sure to check with your physician to make sure you will be getting all the right nutrients that will help you control your condition. Doing so will also help you pinpoint areas of the regimen that you should alter for a more appropriate eating habit.

The effects of limiting the amount of carbohydrates in your diet manifest as loss of weight due to a lesser calorie intake, or the successful maintenance of your ideal weight. Remember that with weight loss, the body’s blood sugar and insulin levels naturally improve. Even just a 10 percent weight loss is a substantial improvement towards being in better control of diabetes.

Also, when weight loss is part of your goal of achieving better health to make your condition more bearable, then a carefully planned diet is best paired with an exercise routine that is easy enough to follow. Daily walks and a couple of dozen repetitions with free weights are good low-impact exercises you can adopt. Regular exercise doesn’t only help combat diabetes; it also promotes a sense of well-being that helps you maintain the right attitude towards living a healthier life for good.

Bottom line: Give refined or processed carbohydrates which cause rapid changes in blood sugar, trigger hunger, thereby encouraging overeating that ultimately leads to obesity smaller spots on your plate. Anyway, nobody ever died from skipping potatoes, pasta, rice and white bread.

That said; Go Get Yourself a Good Low Carb Cookbooks!!!

Yes, you can diet. Lose weight! Gain Health!