Archive for the ‘Low Carbohydrate Dieting’ Category
Do you wish to embark upon a Ketosis diet plan? Do you even comprehend what one is? Numerous popular diet plans are based on this principle. In short, it is a diet which advises the restriction of carbohydrate intake. Atkins and South Beach are both Ketosis diets.
The idea behind a ketosis diet is that your system can burn fat as opposed to carbohydrates if you deprive it of almost all carbohydrate sources. This means restricting your carbohydrate consumption to only ninety grams in some cases (According to the new Atkins diet revealed this year).
Normally, the carbs in food are transformed into glucose. That glucose is then transported throughout the body and is particularly important in fuelling the human brain. However, if there are very few carbs in your diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies enter into the brain and replace glucose as an energy source. Thus, the body creates ketone bodies-a state known as ketosis.
Low Carbohydrate diets make the most of this state of ketosis. Seeing as cells in our bodies can utilize ketones for energy instead of glucose, and because ketones are easier to produce, only a small amount of glucose is created. In other words, ketosis is the more important process in this situation. Diets low in starches and sugars do not directly influence blood sugar levels significantly, meals tend to have little direct consequence on insulin levels.
Furthermore, some experts contend a ketosis diet is more like the diet our bodies have evolved to use. Prior to the appearance of agriculture just several thousand years ago, the human body had millions of years of evolution that selected for the hunter gatherer lifestyle. Hunter gatherers consumed almost no carbs in their diets. They might have had the original ketosis diet.
Dr. Robert Atkins originally published the Atkins Diet Revolution in 1972 which started the modern day round of low carb dieting. At the time, its attractiveness was restricted because so many scientists and doctors disputed it. Over time, though, it gained authority and when the book was re-released as Dr. Atkins New Diet Revolution, it set off a frenzy.
Almost immediately further ketosis diet guides made their appearance. These included the popular South Beach diet, Zone diet, and Protein Power.
While the scientific community still has not acknowledged the worth of a ketosis diet, they’ve begun to make recommendations that individuals reduce the quantity of carbohydrates in their diets. The medical community has stressed the need for fiber in diets and recommended that children not drink fruit juice on a regular basis.
While the popularity of ketosis diets has waned from it’s peak in 2004, there are still a lot of followers. That’s because, for lots of people, low-carb diets work when nothing else has before.
There has been a great deal of scientific research on low-carb diets. There are several scientific studies that illustrate it works and several studies which indicate that it could be dangerous. As a result of these opposing scientific studies, proponents on each side of the debate can pull up evidence that they are correct.
If you are looking for a way to reduce your carbohydrate intake, take a look at Miracle Noodle Review for a noodle which is not only carbohydrate free, but effectively CALORIE free since they’re made from 97% water and 3% dietary fiber which the body is incapable of converting to energy. These miracle noodles have been made by the Japanese for centuries.
Personally, I do not advise extreme low-carb ketosis diets. Nevertheless, that does not imply that a reduction in carb consumption isn’t advisable, especially since many people nowadays eat far too many carbs in the shape of sweet and prepared foods. Ultimately, obviously, it’s entirely your choice whether to engage in a low-carb ketosis diet. However it is imperative that you seek advice from your doctor and research carefully before doing so.
How does a bacon and egg omelette sound for brekky? Or an eight oz T-bone steak with a tasty Greek salad for dinner. Appealing? Read on how to slim down with a low carb menu.
Firstly, I’ll start with the basics of how a low carbohydrate diet plan works. Any food substance you put in your system is used for fuel. Whether fuel for immediately or energy which is stored for later. The “fuel” that’s stored for later on, is stored as fat.
Your body is going to use the easiest fuel first. If you eat a diet high in carbs your system will choose to burn the carbohydrates first. Consume a diet that is short in carbs, your body has no other alternative other than to use what’s left. And that my friend is the extra fat saved in those good ole love handles, thunder thighs and of coarse, lets not disregard that bubble butt.
I’m not discussing extreme low carbohydrate dieting here. Having insufficient carbs is not a good idea as it can lead to lightheadedness and loss of consciousness… this is one of the reasons the new Atkins diet increased daily carbohydrates to ninety grams over the previous twenty grams. However, many of us eat far too many carbs in the shape of processed foods hence it certainly won’t damage us to reduce our carb intake. It is a good idea to reduce your consumption of simple carbs while increasing your consumption of complex carbs since these need extra energy to digest and convert to energy.
You could ask, “How can I produce a low carb diet menu”. A little bit of advice before you go grocery shopping, remove those high carb snacks! They will be nothing but temptation once you begin a low carb diet.
Your grocery list could contain: Fish, shellfish, poultry, pork, red meat, etc… Avoid anything breaded. That’s right no more breaded chicken tenders or fish fillets.
You can still consume up to 3-4 ounces of cheese a day. Such as: cheddar, mozzarella, goat cheese. Be sure to buy salad veggies. Most of the green vegetables are lower in carbohydrates.
Don’t forget eggs. Lots of meals you may make with eggs. Most spices and herbs are no carb to low carb. Stay away from sugar; purchase some stevia extract which is a one hundred percent natural sweetener which is 200-300 times sweeter than ordinary sugar that has a tiny proportion of the calories. For instance: one quarter of a teaspoon of stevia extract is equivalent to a whole cup of sugar yet contains about 2 calories compared to well in excess of 400 calories per cup of sugar.
Allow me to share an easy low carb diet menu produced from the above list.
Breakfast: Sausage and egg omelette with strong cheddar cheese. Decaf coffee with a teaspoon of real cream.
Lunch: Tuna salad with real mayo, a teaspoon of diced pickles placed on top of fresh green salad.
Dinner: Grilled pork chops, cooked greens seasoned with bacon and a cup of mixed vegetables.
Love pizza? You can actually make a low carb version by replacing the pastry crust with an omelette base. Simply cook the omelette, slide it onto a piece of baking paper placed on top of a pizza tray, top it with your usual toppings and put it in the oven for 15 minutes to melt the cheese and, voila! Low carb pizza.
Everybody is capable of making dishes which are lower in carbs. It just takes some time investigating the dietary labels.
So, there is the low carb diet menu in a nutshell. All it requires is a little willpower and research. Give your system the advantage it needs, eat low carb.
If you’re on a low carb diet and you’re looking for low carbohydrate snack foods that will fit in with your meal plan, you’ll need to have some low carb snack options handy. According to the Atkins diet, you should be snacking on foods that are high in protein and contain fiber while still being low in carbohydrates.
So what are some low carbohydrate snack foods
You might snack on some vegetable sticks or a piece of fruit. Unfortunately, not everyone likes the idea of munching on carrot sticks or lettuce leaves during snack times. It’s not always easy to find low carb foods that will satisfy your cravings without breaking your diet. This is when it’s time to get creative and think about some alternatives available to you.
Grab a handful of nuts and snack on these. Eat some roasted sunflower seeds. Try making a stick of celery more appetizing by putting a little cream cheese or some peanut butter on it.
You can snack on a small tub of low fat yogurt. Change the flavor and texture of your yogurt to include options that will help your diet along. These include adding some chopped walnuts or chopped hazelnuts into your regular yogurt. You might prefer to crumble a granola bar into your yogurt for a crunchy texture that will make you feel full more quickly.
The more common high protein low carb diets available also recommend cheese or low carb muffins or cookies that you’ve baked yourself as low carbohydrate snack foods.
It takes five minutes to hard boil an egg, so switch on the stove, get some water in a saucepan and get an egg boiling. These are all excellent low carbohydrate snack foods that will help you stave off those hunger pangs until your next meal. Eggs are especially good as low carbohydrate snack foods because of their high protein content. They satisfy your hunger without overloading the calories and one of the best low carb meals is scrambled eggs (minus the toast) or an omelette.
There are also quite a few low carb recipes available, so experiment with some of these. Low carb muffins and low carb breads could help you to curb those cravings while still sticking to your diet. Check out this post on Low Carbohydrate Breads
Munchies Attack or Thirst?
Of course, that attack of the munchies you’re feeling might not be what you think it is. Over the years, your body has learned to misinterpret many of the signals your brain sends it. Each time you feel that urge to reach for that packet of cookies or to nibble on some crisps, your body might actually be feeling thirsty instead of hungry.
Research has shown that when a person believes they’re hungry between meals, a glass of water can actually reverse the feelings of hunger. Rather than reach out for those store-bought low carbohydrate snack foods, why not give it a try and see what it does for your munchies attack? That little glass of water will also help you to speed up your metabolism and help flush out toxins in your body at the same time as making you feel fuller.
Several years ago, a research study was run in the US with a self confessed group of midnight munchers who admitted to waking during the night and hitting the fridge or pantry for a little snack. The respondents were instructed to drink a glass of water instead of having something to eat and oddly enough, around 80% of those studied found that a glass of water was enough to satisfy the empty feeling in their stomach. A fascinating side effect of the study also found that many participants lost weight during the period of the study.
The absolute best low carbohydrate snack foods available is also the one that contains no calories, no protein, no carbohydrates, no fat, no salt and no sugar. Drink a glass of water.
Another excellent product for those on a low carb diet is an amazing noodle that has been consumed in Asia over two thousand years. In Japan this noodle is called Shirataki noodle, konjac noodle konnyaku or miracle noodles. In China they are called Moyu or Juruo noodles. These noodles are made from a combination of water and 100% soluble fiber. Because the body is incapable of converting fiber into energy, the noodles are effectively calorie free. Not only are they carbohydrate and calorie free but they are extremely filling. For information or to purchase shirataki noodles online visit Miracle Noodles. Make up some miso soup from miso paste, or use some beef stock and boil the noodles in it. This will make an almost calorie free snack so it’s one of your best options for low carbohydrate snack foods.
So if you’re on a low carbohydrate diet and get the munchies, try drinking a glass of water and if that doesn’t help then try a low carbohydrate snack foods like the ones in this post.
Demand for low carbohydrate pasta and bread has increased due to several low carb diets like Atkins and the Ketogenic diet. Those trying to lose weight with these low carbohydrate diets will already know that bread and pasta are normally strictly off limits. This has caused brands to create a range of low-carb groceries, such as low carbohydrate pasta, breads and snacks, all aimed at those on a low carb diet.
A good instance of this is shirataki noodles. Shirataki noodles are Japanese noodles made from the root of the konjac plant. The resulting flour is called glucomannan and is 100% soluble fiber. Because the body cannot convert fiber into energy, these miracle noodles are effectively carb and calorie free. They’re often advertised as a low carb pasta alternative, but be prepared for a very different taste and texture compared to normal pasta. Because they’re Asian noodles with a taste and texture similar to rice noodle, they are best in Asian style recipes where they are absolutely delicious.
For more info about shirataki noodles or to purchase online visit Low Carbohydrate Pasta – Miracle Noodles
When it comes to normal pasta and noodles the best one to eat is whole wheat spaghetti with a total of 174 calories per cup and 37 grams of carbohydrate. Rice noodles contain around 190 calories per cup with 44 grams of carbohydrate and egg noodles and pasta contain around 220 calories per cup with around 40 grams of carbohydrate
There are also some great low carbohydrate pasta alternatives available that work really well with traditional pasta sauces.
Try these low carbohydrate pasta alternatives.
Grate carrots lengthwise to form long, skinny strips of carrot. Heat a little olive oil in a fry pan and add ¼ teaspoon of minced garlic and ½ an onion to the pan. Cook the garlic and onion for 5 minutes, or until the onion softens. Then add the carrot, making sure you toss the carrot strips well to coat them in the flavors. When it’s cooked, divide the carrot out onto plates and top with your favorite spaghetti sauce.
This is an great low carb pasta alternative for spaghetti Bolognese that is also low in calories!
High Protein Low Carbohydrate Pasta Alternative
My family loves rich beef lasagna, but it just not allowed in a low carb diet. Their second favorite dish is baked spinach and ricotta cannelloni tubes. Sadly, both recipes contain plenty of pasta and therefore plenty of carbs.
This option allows my family to enjoy the lasagna and cannelloni they love without eating excess carbs. It’s also very rich in protein which means it satisfies their hunger and keeps them full for longer!
Half a cup of heavy cream
Half a teaspoon salt
Lasagna Sheets: Mix eggs, heavy cream and salt very well with a mixer. Use a large non-stick fry pan and pour ¼ cup of the mixture into the bottom of the pan. Swirl it around the pan a little so it forms a thin coating across the base. This will make thin crepes that will form your lasagna sheets.
Cook for a couple of minutes on a medium heat until cooked. Flip the crepe lightly and cook for a further minute. Remove the crepe from the heat and leave to one side while you cook the remaining mixture.
Make your favorite lasagna filling as you always would, only use the crepes instead of pasta. This tastes great and is a high protein, low carb pasta recipe your family will love.
Cannelloni Tubes: Make several thin crepes as you would for the lasagna alternative. Create a spinach and ricotta filling and place some of the filling on one side of the crepe. Roll the crepe into a tube around the filling and place into a baking dish. Repeat until all the crepes are used.
Pour Napolitano sauce over the tubes and sprinkle with grated mozzarella before baking the same way you would for a normal cannelloni recipe.
As you can see, if you are trying to lose weight you don’t need to say goodbye to your favorite pasta dishes. Just make a few modifications and enjoy these low carbohydrate pasta alternatives.
People who have tried low carbohydrate diets, like the Atkins diet, will tell you that they had great weight loss results when they stood on the bathroom scales. They seemed to lose plenty of weight quickly and they were happy – for a while.
Once they stop their low carb diet, the weight seems to pile right back on again. They also found they craved many of the foods they weren’t allowed to eat while on those low carb diets.
This leads them to begin the cycle all over again, cutting down on carbohydrates like bread, potato, rice and pasta and increasing their protein and fat intake. This kind of high protein low carb diet helps them to shed more pounds on the scales all over again. Yet it always comes right back once they stop the diet. And nobody likes being on the diet roller coaster.
Weight Loss vs. Fat Loss
When you begin a high protein low carb diet, your body begins to shed the fluid you’ve been retaining. Losing water weight can mean your scales show you a brilliant result for your weight loss efforts and so you think you’re doing really well.
Unfortunately, your body will also begin to burn energy differently. You see, even when you’re resting your body needs to use energy just to keep your brain, heart, lungs, liver, kidneys and other vital organs functioning properly. That energy is created by burning calories.
If your body starts to recognize that you’re restricting carbohydrates, it will begin burning a more rapidly burning energy source. This comes from protein – or from your muscles.
The longer you remain on a low carb diet, the more muscle mass you lose. Muscle is far more dense than fat, so it tends to weigh a little more. When you stand on the scales, you start to think you’re losing weight.
Unfortunately, you’re losing water and muscle. You’re not losing those fat stores around your body. This is the main reason why you tend to put all that weight right back on again if you stop your low carb diet.
Your Bathroom Scales Are Lying To You
Did you know that if you gained 5 pounds of muscle mass, your mirror would show you that your body looks like it’s lost 10 pounds of flabby fat? Your bathroom scales would show you that you’ve lost no weight at all, yet you would have dropped an entire dress-size.
The reason for this is that muscle is denser than fat. It takes up less room. So 5 pounds of muscle is leaner slimmer and far less bulky than 5 pounds of fat.
The amount of water your body retains is also a big factor in your weight loss efforts. When you begin some of the more popular low carb diets, like the Atkins diet or the Ketogenic diet, you will shed a lot of that excess fluid.
As you can see, excessive low carbohydrate dieting can be counter productive. It can also be downright dangerous because it can lead to dizziness and fainting. Just imagine that happening while you were driving!
I’m not saying that cutting down on carbohydrates is a bad idea. But it needs to be done wisely. The fact is that most people in countries where obesity is a growing problem (i.e. The US, UK, Australia etc) tend to consume far too many carbohydrates in the form of sweet snacks and processed foods, sugar of course being the simplest form of carbohydrate! So cutting down on carb intake can be good as long as care is taken. It’s okay to cut back on bread, potato, rice and pasta, but don’t restrict vegetables and fruit as these provide complex carbohydrates, vitamins, minerals and fiber that our body requires for optimal functioning.
In addition, it is also crucial that any diet be accompanied by a regular exercise program. Doctors usually recommend 30 minutes of exercise per day. This exercise will help to ensure that muscle tone is not lost. It will also increase the muscle content of your body which will increase your metabolism since muscle requires more energy to maintain itself than fat does. This alone will assist you to reach your weight loss goals.
Rather than severely restricting your carbohydrate intake, why not modestly decrease your food intake and increase the amount of water you drink each day instead? When you drink more water, you are increasing your metabolism. Your kidneys start to flush out any of the fluid you’ve been storing and after a couple of days your scales will start to show that you’re losing weight quickly.
So before you start that low carb diet you’ve heard so many good things about, think carefully about what you really want. Are you aiming at temporary weight loss on those scales, or are you aiming at long term, healthy weight loss that is permanent?
One excellent food to reduce your carbohydrate intake is an amazing noodle that has been consumed in Asia over two thousand years. In Japan these noodles are called shirataki noodles, konnyaku, konjac noodle or miracle noodles. In China they are called Moyu or Juruo noodles. These noodles are made from a combination of water and 100% soluble fiber. Because the body is incapable of converting fiber into energy, the noodles are effectively calorie free. Not only are they carbohydrate and calorie free but they are extremely filling. For more information visit Miracle Noodles
Just remember that extremely low carb diets may appear to cause rapid weight loss, but most of the weight loss is water and muscle tone. So rather than choosing low carbohydrate diets, reduce both carb and fat intake an increase exercise.