Learn The Truth About Low Carb Diets in the Next 60 Seconds

Before you choose any diet, you have to research to ensure that it is safe and that is has rules that you can abide by long-term.

Then you might want to ask:

There are dozens of diets on the market. Why should I choose a diet that is low in carbohydrates?

The diet market is indeed huge, but there actually are only three general diet groups:

1. Diets limiting calories
2. Diets limiting fat
3. Diets limiting carbohydrates

1. Diets that limit low-fat can be good for a long-term regimen for athletes, those with only a few extra pounds to lose, or those who need only to maintain their healthy weight. This type of diet can also be used to improve blood cholesterol and decrease the risk of cardiovascular diseases, but recent clinical data questioned this approach.

2. Low-calorie diets require self-discipline, support and guidance. Possibly the best known is the Weight Watchers weight-loss program, which has attracted millions of dieters over decades. An interesting note: Before the low-fat boom, Weight Watchers offered carb-limiting and not fat-limiting programs.

3. Lastly low carb diets are used to curb your appetite which makes it easier to adhere to over time. The diets opponents often stress that the foods that you are required to eat are not considered balanced. Dieters are usually advised to take supplements to ensure an adequate nutrient intake.

Growing in popularity is the especially strict Ketogenic diet, which not only requires limiting carbs, but also protein and even water.

Ketogenic Diets

Is a diet that, when followed conscientiously, produces a by-product called ketones. Most dieters can reach ketosis (a condition associated with increased amounts of ketones in the blood) by limiting their carb intake to less than 60 grams a day.
The state of ketosis is what makes a ketogenic diet metabolically so similar to fasting that it is often being referred to as a controlled fast.

This diet is a mathematically calculated diet that is high in fat and low not only in carbohydrates but also in protein. It also limits water intake to avoid ketones’ dilution and carefully controls calorie intake. The diet has been in existence since the 1920s, when it was considered to be a breakthrough in the treatment of childhood epilepsy, but was usurped by synthetic medications in the 1950s. Now it is used in neurological treatments.

The clinics that prescribed the Ketogenic Diet followed their patients’ progress for decades, collecting and documenting many cases. None reported any serious side effects and none concluded the diet to be unsafe.

Does a Low Carb Diet Work?

Many people are successful for the simple reason that they are easier to stick to than conventional diets. You do not get the hunger cravings that you get when on a diet that limits fats and calories.

The first thing that the body burns off as a source of energy is carbohydrates. However, if the body has no carbohydrates to burn, it looks for another energy source – fat. Therefore, by reducing your carbohydrate intake your body naturally burns fat and you lose weight. Remember, anyone beginning a new weight loss program, or dramatic change in their diet or health routine should consult their physician beforehand.

An increasing body of clinical evidence supports what you should consider a basic principle of fat reduction: if you’re in relatively good shape and you’re looking to get leaner, then the #1 dietary change you should make is to drop your carbohydrate intake and up your protein immediately.

For some reason, people still don’t want to understand and accept that dietary fat is NOT the issue for most people who are active. It’s the intake of excess carbohydrates that is largely responsible for adding adipose tissue to your body. Cut the carbs significantly and you’ll drop the fat.

Here’s the evidence. In a recent study, two groups were monitored. Both groups consumed 30% of their daily calorie intake in fats. The only significant dietary difference was that one group consumed only 12% of their calories from protein (58% carbohydrates), while the other group consumed 25% protein (45% carbohydrates). Even with consistent fat intake and a relatively minor reduction in carbs (from 58% to 45%), the results were clear. After six months, the higher protein, lower carb group lost a full 50% more fat than the higher carb group.

I would expect results to be even more dramatic if the carbohydrate intake was dropped down closer to 40%, as in the popular 40-30-30 fat loss programs.

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What Is a Dash Diet?

DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.

Who should follow a DASH eating plan?
In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.

How does the DASH eating plan work?
The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fibre that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.

What should you eat on a DASH eating plan?

Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fibre and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.
Include fat-free or low-fat milk, yoghurt, Greek yoghurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.
Nuts like almonds, walnuts, pistachios, etc, beans, dals and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fibre protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.
Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.
Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.
The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body’s immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.
To make this diet work even better here are some additional tips:-
Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
Aerobic exercise along with DASH diet works faster in lowering blood pressure.
Read food labels to choose products that are lower in sodium.
Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.
Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.
If you are someone who smokes, then quitting it would help lower blood pressure.
Take your medication as prescribed.
Limit the salt intake to 1 teaspoon a day.
Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health. Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on to the DASH diet consult a nutritionist who can help you in chalking out an individual program for yourself.

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