Low Carb Diet Tips

Working out Daily Carb Intake

2006-03-08T15:12:00.000-08:00

Low carb dieting is big business these days, and dieters have many tools at their disposal to assist with successful weight loss. However, trying to work out which food can and cannot be eaten may get a little confusing. Consulting a low carbohydrate food chart will enable dieters to see what type of food they can eat whilst on their eating plan. This will make things much simpler and faster when trying to work out carbohydrate quantities in different foods as well as trying to calculate overall carbohydrate intake for the day.

A low carbohydrate food chart provides a list of low carb foods, along with the quantity of carbohydrate (in grams) per serving. This further enables low carb dieters to make a more informed choice about what they eat. For example, the dairy section on the low carbohydrate food chart clearly shows that full-fat milk and yoghurt are quite high in carbs, whereas butter and cheese have no carbs at all. By using this chart as a handy reference, dieters can see at a glance which foods are high in carbs and should be avoided. They can also see which foods have few or no carbs, and the recommended servings that should be consumed to stay within the levels of carbohydrate allowed.

The low carbohydrate food chart is useful for both low carb dieters looking to lose weight and for some diabetics who need to monitor the type and quantity of carbs consumed each day. For those on a low carb eating plan, the low carbohydrate food chart will prove invaluable. It enables them to easily calculate carbohydrate consumption for the day without having to resort to calculators and bean-counting. In the same way, diabetics can use the chart as a reference tool to make sure that they do not eat any more than the recommended levels of carbohydrate.

The low carbohydrate food chart is very simply laid out, so there is no complicated working out or confusing jargon to worry about. Anybody who is looking to simplify the process of low carb dieting should make a point of consulting a low carbohydrate food chart. This will allow them easy reference and access to carb quantities in different types of food.

You will find a comprehensive low carbohydrate food chart in most books that relate to the subject of low carb dieting, such as the Atkins or the South Beach diet books. In addition to this, you can often pick up a low carbohydrate food chart at your local health food shop.

The internet is another useful resource for those looking to gain access to a low carbohydrate food chart. By utilising these tools, dieters can concentrate on their everyday lives and spend minimal time on worry about calculating the intake of carbohydrate quantities.

Calorie in Spinach

2005-05-16T14:34:00.000-07:00

Calorie in Spinach

Everybody should have a healthy approach to dating. Everyone needs all the info they can acquire when starting any new program, especially dieting. It's funny the kind of searches people make on google searching for information. For example:

How many calorie in spinach? Well, 100 grams of spinach contain 2 grams of carbohydrate and 30 calories. Calorie in an orange: Well, 100 grams of an orange contains 10 grams of carbohydrate and 42 calories. Calorie in french fries: A 100 gram serving contains 34 grams of protein and 280 calories.

Below are some tips for newbies to help you get started on the right foot, especially those searching for How many calorie in spinach!

1. Forget about fat. Most diets require you to constantly be aware of the amount of fat you are consuming in your diet. On this diet, fat is your friend. Instead of concentrating on fat, you should concentrate on building a low carb food list that consists of foods that you enjoy eating. Some of the foods from your low carb food list may contain large amounts of fat, but concentrate on lowering your carb intake and forget about fat.

2. Stock your pantry and refrigerator prior to starting the diet. Armed with your low carb food list, you should stock your refrigerator and pantry with foods from the list that you enjoy eating. Do not allow yourself to purchase foods that you know you will be tempted to eat, and also do not stock your refrigerator with a food such as celery, if you know that you will not eat it. If a juicy New York strip steak is your cup of tea, (and they are on your low carb food list), purchase those instead and don’t feel guilty about eating them.

3. Purchase ketostix. Ketostix are litmus type strips that are used to determine when your body has entered ketosis. During ketosis your body is like a furnace, burning stored fat for energy. The release of ketones in your urine, (measured with the ketostix), will signal that you are indeed in ketosis. Eating foods from your low car food list will enable your body to enter ketosis. Being able to see physical evidence that proves that you are burning stored fat will be a great motivator and aid in your weight loss success.

4. Exercise regularly. You will, unless you are metabolically resistant, definitely lose weight on a low carb diet. Eating foods from your low carb food list will get you started on the right foot, and adding regular exercise to your regimen will put you even farther ahead of the game. Regular exercise speeds up your metabolism and assists in your weight loss. Weight-bearing exercise, such as weightlifting, also helps to prevent osteoporosis.

5. Consider taking a fiber supplement. Fiber supplements for dieting can be very helpful. Some of your favorite foods selected from your low car food list may also be low in fiber. To avoid the effects of a low fiber diet, such as constipation, consider taking a fiber supplement such as Metamucil. One tablespoon of Metamucil contains only 5 grams of carbohydrates and will also help you digest food more efficiently.

6. Drink plenty water. Try to drink 8 glasses of water a day. Some of the foods from the low carb food list are comprised of water, but drinking 8 extra glasses of water a day will aid in flushing excess fat from your system. When you have been on the diet for a few days and have only eaten foods from your low carb food list, you will begin to lose a great deal of water weight. Foods not from the low carb food list, which are comprised mostly of carbohydrates, contain large amounts of water. Since you are only eating foods from your low carb food list, your body does not retain the water that it does with carbohydrate consumption. Thus, the excess water in your body usually used to burn carbohydrates for energy, will be lost.

7. Investigate new low carb foods. When the diet first reached popularity, there were very few, if any companies, producing low carb foods such as bread and pasta. Just as necessity is the mother of invention, so too, is it in the case of low carb dieting. Check your local grocer and look for the low carb food section for a variety of foods to add to your low carb food list.

Remember those searches?

How many calorie in spinach, calorie in an orange, calorie in french fries. An inexpensive calorie counter book will give you all the calorie information you need!

American Heart Association

2005-04-25T16:27:00.000-07:00

American Heart Association Recommendations

The American Heart Association recommends that you eat a variety of foods from the different food groups. In order for women to lose one to two pounds a week, they should consume between 1200 and 1500 calories a day. Men should consume between 1500 and 1800 calories a day if they want to lose one to two pounds a week. Let’s examine the different food groups the American Heart Association suggests you consume.

Meat, Poultry, Fish - You should consume no more than 6 ounces of meat, poultry, and fish per day. Lean cuts of poultry and fish have fewer calories than fatty red meat, but you can find lean cuts of red meat in your supermarket.

Breads, Cereals, Starches - This food group includes bread, cereal, pasta, rice, and starchy vegetables like potatoes and corn. You can have six servings from this food group a day. A serving size is 1 slice of bread, 1 cup of cereal, and 1cup of rice, pasta, or ¼ to ½ cup of starchy veggies. So, if you eat Remember here, that whole grain is best. When you can, choose whole-grain bread, brown rice, and whole-wheat pasta instead of their white counterparts that have been stripped of nutrients and fiber.

Vegetables and Fruits - Fruits and vegetables are essential parts of your diet because they contain a variety of vitamins and nutrients. You can have five or more servings a day of fruits and vegetables. A serving size is ½ cup to 1 cup of cooked and raw vegetables, ½ cup of fruit juice, or one medium piece of fruit. Aim to choose a variety of colors in your diet because they have different vitamins and minerals. Let’s examine the colors you should include in your diet every day.
Red - Red fruits and vegetables contain nutrients that help keep your heart and urinary tract healthy. They also help with your memory and lower your risk of some cancers. When it comes to red, choose from apples, cherries, strawberries, tomatoes, red peppers, and radishes, to name a few.

Yellow/Orange - Yellow and orange fruits and vegetables contain antioxidants that keep your heart, vision, and immune system healthy. Some yellow and orange fruits and veggies include apricots, lemons, peaches, cantaloupe, yellow squash, carrots, and sweet potatoes.

Green - Green fruits and vegetables help lower your risk of some cancers and keep your bones and teeth strong. Choose foods like green grapes, broccoli, avocados, spinach, green apples, and limes.

Blue/Purple - Blue and purple fruits and vegetables lower the risk of some cancers and keep your urinary tract healthy. They also help maintain your memory function. Some delicious blue and purple foods are blackberries, blueberries, raisins, plums, eggplant, and purple cabbage.

White - White foods promote your heart health, and if you already have healthy cholesterol, they’ll help maintain those levels. Bananas, pears, cauliflower, mushrooms, and garlic are tasty options you can fit into your meal plan.

Milk Products - If you love dairy products, the good news is that you can still eat them and lose weight. However, choose low-fat or fat-free products. They contain the same vitamins and minerals, taste good, and lower your cholesterol all at the same time. Adults aged 19-50 should have three servings of milk products per day. A serving of dairy is 1 cup of fat-free or low-fat milk, 1 cup of fat-free or low-fat yogurt, 1 ounce of low-fat cheese (stay away from fat-free cheeses—they have too much sodium) or a ½ cup of low-fat cottage cheese.

Fats - You should have no more than five servings of fats a day in the form of oil, nuts, seeds, olives, avocado, and mayonnaise. Fat servings include one teaspoon of oil, three teaspoons of nuts or seeds, 5-10 olives, 1/8 of an avocado and two teaspoons of mayonnaise. If you love the taste of butter on your vegetables, use a fat-free imitation butter spray. It really doesn’t taste that much different.

Diet Plans

2005-04-14T17:06:00.000-07:00

An overview of the main types of diet plans

According to the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK), diet refers to what a persons eats or drinks during the course of a day. There are many different types of diets, like the Atkins diet, the Zone diet, the South Beach diet and many more. It is important to remember that a diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term.

It is much easier to maintain a diet that takes into account the foods that you like and dislike and also include combinations of foods with enough calories and nutrients for good health.

When planning your diet it is important that you consider what calorie level is appropriate for you. Is the diet that you and considering to take nutritionally balanced? Will this diet be pratical and easy to follow? Will the diet be maintainable for the rest of your life? The below information will show you what to look out for in a diet.

Calorie level
Low-calorie Diets. Most weight loss diets provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and activity level. At these calorie levels, diets are referred to as low-calorie diets. Self-help diet books and clinical and non-clinical weight loss programs often include low-calorie diet plans.

The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss). If you can estimate how many calories you eat in a day, you can design a diet plan that will help you lose no more than 1 pound per week. You may need to work with a trained health professional, such as a registered dietitian. Or, you can use a standardized low-calorie diet plan with a fixed calorie level.

The selected calorie level, however, may not produce the recommended rate of weight loss, and you may need to eat more or less.

Good nutrition
Make sure that your diet contains all the essential nutrients for good health. Using the Food Guide Pyramid and the Nutrition Facts Label that is found on most processed food products can help you choose a healthful diet. The Pyramid shows you the kinds and amounts of food that you need each day for good health. The Nutrition Facts Label will help you select foods that meet your daily nutritional needs. A healthful diet should include:

Adequate vitamins and minerals. Eating a wide variety of foods from all the food groups on the Food Guide Pyramid will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.

Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat 2-3 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein.

Adequate carbohydrates. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.

A daily fiber intake of 20 to 30 grams. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.

No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).

At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, per day. You need more water if you exercise a lot.

The different types of diets
Fixed-menu diet. A fixed-menu diet provides a list of all the foods you will eat. The advantages of this kind of diet is that it can be easy to follow because the foods are selected for you. However the disadvanatge of this type of diet is that you get very few different food choices which may make the diet boring and hard to follow away from home. In addition, fixed-menu diets do not teach the food selection skills necessary for keeping weight off. If you start with a fixed-menu diet, you should switch eventually to a plan that helps you learn to make meal choices on your own, such as an exchange-type diet.

Exchange-type diet. An exchange-type diet is a meal plan with a set number of servings from each of several food groups. Within each group, foods are about equal in calories and can be interchanged as you wish. For example, the "starch" category could include one slice of bread or 1/2 cup of oatmeal; each is about equal in nutritional value and calories. If your meal plan calls for two starch choices at breakfast, you could choose to eat two slices of bread, or one slice of bread and 1/2 cup of oatmeal. With the exchange-type diet plans, you have more day-to-day variety and you can easily follow the diet away from home. The most important advantage is that exchange-type diet plans teach the food selection skills you need to keep your weight off.

Prepackaged-meal diet. These diets require you to buy prepackaged meals. Such meals may help you learn appropriate portion sizes. The disadvantage to this is that they can be costly. Before beginning this type of diet, find out whether you will need to buy the meals and how much the meals cost. You should also find out whether the program will teach you how to select and prepare food, skills that are needed to sustain weight loss.

Formula diet. Formula diets are weight-loss plans that replace one or more meals with a liquid formula. Most formula diets are balanced diets containing a mix of protein, carbohydrate, and usually a small amount of fat. Formula diets are usually sold as liquid or a powder to be mixed with liquid. Although formula diets are easy to use and do promote short-term weight loss, most people regain the weight as soon as they stop using the formula. In addition, formula diets do not teach you how to make healthy food choices, a necessary skill for keeping your weight off.
Questionable diets.

You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss. Some of these diets may work in the short term because they are low in calories. However, they are often not well balanced and may cause nutrient deficiencies. In addition, they do not teach eating habits that are important for long-term weight management.

Flexible diets. Some programs or books suggest monitoring fat only, calories only, or a combination of the two, with the individual making the choice of both the type and amount of food eaten. This flexible type of approach works well for many people, and teaches them how to control what they eat. One drawback of flexible diets is that some don't consider the total diet. For example, programs that monitor fat only often allow people to take in unlimited amounts of excess calories from sugars, and therefore don't lead to weight loss.

It is important to choose an eating plan that you can live with. The plan should also teach you how to select and prepare healthy foods, as well as how to maintain your new weight. Remember that many people tend to regain lost weight. Eating a healthful and nutritious diet to maintain your new weight, combined with regular physical activity, helps to prevent weight regain.

Sucess Tips

2005-04-13T16:05:00.000-07:00

20 Success Tips For low Carb Dieters

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8 - 10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.

Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST

Yes this may seem odd, but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.

You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.

SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD

This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers, why not try leaves of lettuce?

You can make a double cheeseburger with onions, pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.

This will help increase your good carb and fiber intake while giving you more variety in your diet.

SUCCESS TIP NO. 14: EAT A FRUIT DESSERT

Okay, we all want a little dessert sometime, but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet, why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?

Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it, this is a sweet and tasty alternative to more sugary desserts.

An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.

SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED

Fruit juice can be very tempting as a replacement for soda, but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.

What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice, fresh fruit has fiber that is good for you and will help you feel fuller longer.

SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS

New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy, but almost all of them, even the Zone Perfect bars, contain hydrogenated oil and sweeteners.

So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally, they may not be that bad for you but as a rule you probably don’t want to indulge in a meal replacement shake or bar every day.

SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS

Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled goods at your neighborhood grocery store and at many low-carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.

While low-carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.

They may be healthier than your typical muffin as an occasional treat, but remember to stick with the basics for continued low-carb success.

SUCCESS TIP NO. 18: AT THE GROCERY STORE – SHOP THE OUTER AISLES

It will be easier to stick with your low-carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.

Think about it, when you go into the grocery all of the healthy stuff, fruits, vegetables, meats, and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.

Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.

SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS

Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted, not all recipes in a cookbook are low-carb fare, but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.

Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats, fruits and vegetables in new and exciting ways.

Plus, new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new, different and delicious.

SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN

We can’t all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins, minerals and trace elements in their diets. To help make sure you get everything that you need, consider taking a good multivitamin.

Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However, the longer you eat low-carb and the more red meat you eat, the less anemia will be a problem and you should be able to take vitamins with less iron.

Your success is totally up to you. Assuming that you are an otherwise healthy individual, your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.

Mistakes To Avoid

2005-04-12T14:15:00.000-07:00

30 Mistakes To Avoid For Low Carb Dieting Success

How many times have you found yourself in a hurry to get to a particular destination only to find that your route was continually blocked by various obstacles along the way? Every time you managed to get passed one, another would appear soon after. Frustrating, isn't it?

If you think about it, trying to lose weight can be very similar experience sometimes. You begin your diet with the best of intentions, determined to reach your goal of losing x number of pounds. You start off on that familiar road and then suddenly – BAM! – an obstacle leaps out at you when you are least expecting it. It may be that you pop round your friend’s house for coffee and she offers you one of those tempting biscuits, or you forget to bring your healthy lunch to work or even worse, you become depressed about some personal issue in your life and give up your diet – until you “feel better”.

Of course, for any diet to be successful you have to stick to it. Obstacles will inevitably come along all the time and you have to accept this. If you have mastered The Diet Mindset, then you are well on your way to be able to ‘steamroller’ your way through anything that gets in the way of your dieting ambitions.

It is useful to take a look at what unhealthy habits can get in the way during your diet. If you have been on a diet before, see if you are familiar with any of the following:

30 Biggest Dieting Mistakes

1. Going on any diet that is NOT a manner of eating you can adhere to for the rest of your life.

2. Believing you can eat cabbage soup every day for the rest of your life when beginning that diet!

3. Obsessing over counting calories.

4. Weighing in more than once a week.

5. Not drinking enough water.

6. Drinking sugar laden drinks such as soft drinks, flavored coffees, fruity drinks...

7. Consuming processed foods more often than fresh foods.

8. Taking the benefits away from vegetables and fruits by overcooking them.

9. Having a negative, defeatist attitude.

10. Not having a plan.

11. Not being aware of the nutritional benefits or harm of what you consume.

12. Finishing every last bite even after you are full.

13. Skipping breakfast.

14. Starving all day, thinking it’s the only way to lose weight.

15. Binging after “falling off the wagon” and then waiting until "tomorrow" to get back on track.

16. Thinking you are genetically destined to be fat.

17. Not believing you have the ability to change.

18. Thinking you are unattractive.

19. Not living each day to the fullest. Thinking that will come “when you are thinner.”

20. Thinking pills, powders or potions are more powerful than they really are.

21. Thinking of exercise as a chore.

22. Not scheduling exercise as a vital part of the week.

23. Indulging in alcohol too often.

24. Watching sports rather than playing sports.

25. Giving up and resigning to being "fat”.

26. Always having sweets in dishes for "guests,” but eating more of them yourself.

27. Buying unhealthy snack items "for the kids" but eating them yourself.

28. Thinking “dieting”, not lifestyle change, will lead to lasting weight loss.

29. Not visualizing yourself actually living that healthy lifestyle.

30. Waiting for tomorrow to "get started" rather than RIGHT NOW!

If you see yourself in any of these mistakes then it is time to change. After all, what do you have to lose?!

7 Super Mood Foods

2005-04-09T14:39:00.000-07:00

Feeling low? Add these powerful nutrients to your diet and boost your health and vitality!

Vitamin E

Why it works
Vitamin E is a powerful biological antioxidant. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Free radicals can damage cells and may contribute to the development of cardiovascular disease and cancer. Studies are underway to determine whether vitamin E, through its ability to limit production of free radicals, might help prevent or delay the development of those chronic diseases. Vitamin E has also been shown to play a role in immune function, in DNA repair, and other metabolic processes

Vitamin E is vital for maintaining a healthy heart, blood and circulatory system. It is also important for the muscles, skin and nerves. If you are not getting enough, you could find you are getting tired easily. Because our bodies only store vitamin E for a relatively short period of time, you need to include it in your diet regularly to maintain your balance.

Get if from…..

Whole meal bread, wheat germ, boiled brown rice boiled, whole milk, eggs, apples, bananas, oranges, almonds, peanuts.

Vitamin C

Why it works
One of the main reasons vitamin C can boost your mood is because it helps combat colds and minor infections. What’s more, an Italian study found that people with hay fever, who had taken 2,000 milligrams of vitamin C daily, were better able to maintain the volume of air they could exhale. According to other studies, vitamin C may also help reduce some of the inflammation associated with chronic allergies. It is also believed that vitamin C may also combat inflammation and pain, aid iron absorption and protect lung function.

Get if from…..

Oranges, blackcurrants, green pepper, guava, broccoli, papaya, strawberries and kiwi fruit.

Vitamin B12

Why it works
Vitamin B12 is required for the manufacture of neurotransmitters serotonin and dopamine – both known as ‘feel good’ chemicals. Dopamine is essential to the normal functioning of the central nervous system. A reduction in its concentration within the brain is associated with Parkinson's disease. Decreased serotonin levels in the body have been proposed to play a key role in the causation of depression.

Vitamin B12 can help control mood and sleep patterns. It is also necessary for processing carbohydrates, protein, and fats in the body. This important water-soluble vitamin also affects the growth and repair of all the cells, particularly nerve cells. Vitamin B12 is not found in vegetables, and strict vegans are advised to supplements their diets with B12 supplements.

Get if from…..

Eggs, liver, pork, duck, cod, beef, fortified breakfast cereals, marmite.

Calcium
Why it works
Calcium is an important mineral which helps keep our bones and teeth healthy. Key organs and bodily functions, like your heart and metabolism, need calcium to operate at their very best. Yet, despite the importance of this mineral, research indicates that 21 percent of us are getting the recommended amount of calcium, according to federal government statistics. So, the chances are that you need to increase your intake of this mineral. Ages 9 to 18 need 1,300 mg a day, 19 to 50: 1,000 mg a day and ages 51 and older need 1,200 mg a day.

Getting the correct daily dose of calcium is also important for dieters because research suggests that if you don't get enough calcium in your diet, you're more likely to be overweight. The reason has to do with your body's response to a calcium deficit. When you're low, your body thinks you're starving and enters ‘emergency mode’. This causes your body to release a hormone called parathyroid from four glands in your neck. This hormone stimulates your bones to release some calcium into your bloodstream. Your kidneys also deliver a dose of a hormone called calcitriol, a form of vitamin D, to increase your ability to absorb calcium.

The trouble is that the parathyroid hormone and calcitriol also stimulate the production of fat and inhibit its breakdown. As a result, your body stores fat and holds on to it stubbornly, even if you're on a low-calorie diet!

Get if from….

Milk, sesame seeds, sardines, steamed tofu, Swiss muesli, green beans.

Omega-3 fatty acids

Why they work
Essential fatty acids are needed for all kinds of functions in the body, with omega-3s being particularly good for the brain. As essential fatty acids can’t be made by the body itself, we need to get them through our meals. Omega-3s are vital for cardiovascular health because they lower the amount of ‘bad’ fat in the system.

Recent findings from cancer research suggest that omega-3s may be important in discouraging the development or spread of certain cancers, especially breast, prostate, and probably colon cancer. Although research in these areas needs further verification, omega-3s may also be beneficial in treating mental disorders and certain diseases by
reducing the severity or development of nephritis, migraine, Alzheimer's disease and Type 1 diabetes. It is also thought that they can help reduce the severity of certain psychological disorders such as depression and bipolar disorder.

Get them from….

Oily fish, soya bean oil, rapeseed oil, walnuts, spinach.

Chromium

Why it works
This mineral is not that well known yet it plays an important part in helping insulin act in the body to regulate metabolism of blood-sugar. Chromium is an essential trace mineral known to help reduce body fat and increase lean muscle mass. Chromium also helps to deter diabetes and aids the control of cholesterol levels in the blood. Helps to prevent hypertension and lowers high blood pressure.

As insulin controls the levels of blood sugar, eating foods that contain chromium can minimise the ups and downs we often get due to all the sugars in our diets. When we eat lots of sugary foods our levels will soar and plummet, but as part of a healthy diet, chromium may help to keep things stable – the result? Fewer food cravings and a happier weight-loss experience!

Get it from….

Wholegrains, nuts, brewer’s yeast, black pepper, red kidney beans, mung beans, peas, aduki beans.

Iron

Why it works
Iron is an essential mineral many people know little about. It is a part of the blood cells in the body. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. It plays an important role in maintaining energy levels, clarity of thought, and immune function. So, if you are feeling tired and run-down it could be that you’re suffering from an iron deficiency. So, increase your intake and see how much better you feel once your energy levels are boosted.

Get it from….

Iron fortified breakfast cereal, venison, dried apricots, beef, lamb, crab, spinach.

Behavioral Changes

2005-01-07T15:28:00.000-08:00

Changing your behavior is a key component to conquering obesity. Crash diets that cause people to lose weight drastically almost always backfire because there is no change in behavior and habits. Obesity is a lifestyle, and conquering obesity is a lifestyle also. Losing focus is a common problem with those who are trying to lose weight and keep it off.

Most of us do not have goals, and are generally not in the habit of goal setting. Many of us think we have goals, because we have stated what we want. However, if we haven’t written them down in completely positive language, and eliminated goals that conflict with each other, then we don’t truly have goals. What is positive language? A statement that uses positive words and not negative words toward achieving a goal. An example of a positive statement would be, “I weigh 150 pounds. I am fit and trim, and full of energy.” To the contrary, examples of negative statements are, “I will not be fat anymore. I will not overeat. I am sick and tired of feeling sick and tired. I will not eat fattening foods.”

While these negative statements appear to say what you want at first, they truly only say what you don’t want, and the subconscious mind does not know the difference between want and not, it only focuses on subjects. Therefore, if you speak of not being fat, it only hears being fat; if it hears you speak of not overeating, it only hears overeating; and if it hears you being sick and tired of being sick and tired, it only actually registers being sick and tired. The subconscious is very literal, so use positive language at all times.

Notice I also made the statement in the present tense, even though I may currently be 210 pounds and not 160. The subconscious mind does not register the words “I will” either, because it has no concept of past and future. Think of dreams; have you ever dreamed of something and it seemed like it was an episode that took forever, yet when you awoke you realized the entire dream sequence took place in minutes while you dozed off? Or have you experienced a dream where people you know may look as they did many years ago?

This is because the subconscious is simply storing images and words as they happen, not in past or future tense. It is important therefore to speak into your life what you want, and not what you don’t want.

Developing your goals is a process, and will help you in your quest to becoming motivated and staying that way. Ask yourself why you want to lose weight. Carry around a notepad and pen for a few days and write down every benefit you can think of that relates to weight loss. You will use these to develop not only a goal, but also a mission statement. Some common examples are wanting to have more energy to spend quality time with family and friends, being able to fit into all your clothes, improving your health for longevity, wanting to feel comfortable in public, desiring to climb stairs or perform daily tasks without becoming breathless or fatigued, wanting to be more active with your children, or wanting to wear a nice outfit you saw. In a few days, you should be able to write a statement similar to this: “By August 31st I weigh 150 pounds.

I eat foods that are healthy for me, and I enjoy them. I am able to fit into that nice bikini I saw at the beach shop last month, and I look awesome in it. I am able to run and play with my children and have boundless energy. I remain energized throughout the day and am very alert at work. I feel great while following my new meal and exercise plan, and am happy that I am making changes that will improve my health and longevity, so that I am alive and healthy for myself and my loved ones for a long time.” Of course you will customize your statement to fit your life, but you get the point. Make sure all of your statements are positive and in the here and now.

The next step is to keep focused on your goals. Once you write your statement down, keep it posted where you can see it daily, such as next to your bathroom mirror, or stuck on the refrigerator door. You must keep your goals literally in front of you in order to maintain focus. The mind begins to steer you in the direction that you are focused on, just as you steer a car down the road. Letting your goals out of your focus is like looking down or away while driving, or letting go of the steering wheel: eventually you will crash.

Let’s avoid the crash and plan for success.
The first week is always the hardest regardless of what your eating plan is, whether it be low fat, low carbohydrate or anything else you will no doubt feel the uncomfortable feeling of hunger pangs at first. The good news is that if you can make it through the first two weeks you will have a significantly better chance of meeting your goal. Your appetite will become significantly smaller, which will likely escape your notice at first.

Realize that you aim to succeed by all means, but not meeting your goal does not mean total failure. If you end up cheating or missing a scheduled workout its not the end of the world. Beware of beating yourself up and deeming yourself a failure, and instead accept that everyone makes mistakes and get back up on your horse and right back on your plan. We're all human and we are bound to fail once and awhile.
Another obstacle especially amongst Americans is that we tend to want instant gratification.

Perhaps it is the trappings of automated society and high standards of living, but we want things to happen here and now. Keep in mind that this is a process, and things will not happen overnight. There is never something for nothing, so you must give things time to work Especially with the more natural lifestyle-change plans mentioned earlier, it can take weeks before you see improvements; give it time. If after about a month you don't see anything happening, you can then assess what you are doing and make some adjustments.

It is great to build alliances with people who are striving to reach the same type of goals you are, and avoid spending excessive time with those who do not share the same goal you do-at least in the beginning of your new regimen. You might want to make an assessment of who you spend time with currently and what practices you engage in with them. Do you have regular associates that you binge with? Do you often go out with friends or family and visit restaurants that serve unhealthy foods?

Although this is probably the hardest thing to do, you will have to excuse yourself from such activities for a while in order to accomplish your goal as you build up will power. After a few weeks, your habits will have changed and you will be able to resist temptation a lot better than you used to. One good practice is to exercise with a friend. Studies show that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done.

POPULAR DIETARY TREATMENTS

2005-01-07T15:20:00.000-08:00

Americans spends millions of dollars each year on diet books, products, and weight-loss plans. With all of this dieting, you would think obesity would be decreasing every year instead of increasing. So, why aren’t they working?

Because people are doing the wrong things! These popular diets often offer promises of quick weight-loss with no hunger, and the majority of those dieters who do succeed end up gaining the weight back plus some within a year. This is because they haven’t properly planned their diet and adopted The Diet Mindset! First, we’ll discuss some of these diets and then talk about what you can do to lose weight and keep it off.

DIETS
Moderate Fat Diets: These diets are made up of about 25% fat, 60% carbohydrate, and 15% protein. They encourage the intake of whole grains, fruits, vegetables, and essential fatty acids found in foods like olive oil and salmon. These diets are usually nutritionally balanced if the dieter eats a variety of foods from all categories. For example, Weight Watchers operates on a point system where foods get a number of points based on calorie, fiber, and fat content. Dieters get a specific amount of points they can use for the day.

While it’s not encouraged, they may choose to spend most of their points on carbohydrates instead of balancing it out. This could lead to deficiencies in nutrients such as calcium, iron, and zinc. However, if followed properly, these diets can be successful methods for losing weight and keeping it off.
Low and Very Low-Fat Diets: Diets in this category include the Dr. Dean Ornish’s Diet and the Pritkin Plan, among others. They are made up of about 13% fat, 70% carbohydrates, and 16% protein. These diets are mostly vegetarian diets and don’t recommend eating a lot of meat.

Like the low-carb diets, you can eat unlimited amounts of certain foods. Because you can’t eat a lot of meat, these diets are deficient in zinc, vitamin B12, and essential fatty acids. Also, it is so restrictive that people find a hard time staying on it for life and end up gaining their weight back.

WEIGHT-LOSS RECOMMENDATIONS
So what should you eat if you’re trying to lose weight? The majority of obese people eat too much, and they eat too much of the bad stuff. But even if you’re eating the good stuff, you can still eat too much. So, you first need to know what to eat, and second, you need to learn how to recognize when you’re full and when you’re really hungry.

It’s also important to remember that your weight should be lost gradually. Don’t expect miracles overnight like some fad diets promise. When you first start dieting, you will probably lose more water weight, therefore you may be losing more pounds initially. But, if you’re doing it right, your weight loss will slow down to an average of one to two pounds per week. Studies have shown that you can only lose three pounds of fat per week, so anything over that is water loss or muscle loss, which you need to stay away from.

Weight Loss: The Two Words That Guarantee Success (or failure)

2005-01-01T10:51:00.000-08:00

DID you know that being successful with losing weight starts with just two words?

Two words will either guarantee you'll lose weight, or guarantee the you WON'T lose weight.

You see, words are very powerful. Especially the words that we say to ourselves... our self-talk.

Whatever we say to ourselves goes directly to our subconscious and is accepted as complete truth.

Did you catch that?

Whatever you say to yourself or others is accepted as a complete truth to your subconscious mind.

How do you describe yourself?

Do you see yourself as healthy, slim and energetic?

Or do you see yourself as heavy and overweight?

Do you tell yourself (or complain to others) that "you can't" lose weight?

If you say to yourself....

"I am fat" ... your mind says OK, you're fat and gets to work in the background on taking actions that make (and keep) you fat.

or

"I am healthy and slim"... your mind says, OK, and gets to work in the background on taking actions that make (and keep) you healthy and slim.

[Note: You literally can't lose weight
if you see yourself as overweight...
your mind won't let you. This is one
reason so many struggle with losing
weight... and keeping it off. ]

Your subconscious doesn't argue with you, or reason with your statement. It just goes to work following your instructions.

This one, small lifestyle change can make a difference between being successful in reaching your weight los.s goals, and continual struggle to lose weight.

It's simple, just replace your current thoughts and words with ones that support your "new" you starting with those two most important words, "I am":

"I am healthy"

"I am slim"

"I am fit"

"I am healthy and trim"

"I am at my goal weight of (your goal) pounds"

Saying "I am" gives your mind a statement and command in the affirmative... as if it were already true.

Do this regularly, every day, and watch your thoughts and self talk closely. If you catch yourself slipping, immediately stop your negative thoughts and replace them with those above, or your own "I am" statements.

Before you know it, your actions and results will start taking shape (literally :) ). It's a proven fact, your mind acts on what you tell it, just tell it what you want!

You CAN do it!

About the author:

Mark Idzik is a health coach with a national clientele who helps his clients lose weight and make better health choices. Get his free Guaranteed Weight Loss Ecourse by visiting:

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Strategies to stop eating junk food !

2005-01-01T10:40:00.000-08:00

Here's a great article I found. It contains some great strategies to help with your diet:

FACT: Obesity accounts for 300,000 deaths in the U.S. alone.

Research into junk food and fast food restaurants have found that there is a direct relationship between the number of fast food restaurants located within your local area and obesity rates.

The way in which we eat, and what we eat, is of vital importance to our state of health. The convenience and habitual nature of the problem mean that fast food consumption is so in-grained, that healthy eating is near impossible.

There are no easy ways to fix junk food habits and make them into healthy habits, but I do have 7 quick strategies that you can easily put into place to start into motion your new lifestyle without junk food. I recommend implementing these one at a time, to ensure that you don't overload and burn yourself out.

1. Do your shopping every week. Make it a regular habit to do your groceries every single week on the same day.

2. Make a shopping list on the computer with all the regular foods that you buy, to ensure that you aren't going to run out of food at the end of the week, tempting you to reach for the fast food pamphlet, running out for take-away or buying unnecessary food items.

3. Don't starve yourself !!!!!!! Eat 6 small meals instead of 3 large ones, snacking on healthy foods such as a fat burning apple, protein packed, metabolism raising light salad with boiled eggs and flaxseed oil dressing.

4. Make food your hobby. Join a cookery class. There are often many community classes that you can enrol in inexpensively to learn how to prepare interesting food.

5. Unplug the TV at the point. You will be less likely to sit there and watch it aimlessly if you have to make a conscious effort to turn it on. Particularly around 6-8 pm, the junk food restaurants will advertise, watch a DVD during these times. A recent review of childhood obesity research, has, not surprisingly found that the amount of time you spend watching TV has a direct affect on being overweight.

6. Try this recipe when you are feeling peckish to curb your need to buy junk food, or feeling the urge to have a smoke.

2 eggs beaten
1 Chopped lean bacon rasher - no fat.
1 chopped canned tomato
1/4 cup soy milk/low fat milk
1 finely chopped leaf spinach/frozen spinach
Sprinkling of low fat cheese

Mix ingredients together in mixing bowl. Transfer into a microwave safe bowl and cook on high for 2 minutes or until eggs have solidified. Eat with a low GI bread. You'll find that depending on the quantity eaten, it can be a filling snack or light dinner.

7. When eating out. Avoid the restaurants with the all-you-can-eat option. These restaurants unfortunately encourage people to eat until they are bloated. Researchers found that 20% of weight gain among freshman University students could be attributed to their eating in the all-you-can-eat student dining halls.

References:

Caroli M, Argentieri L, Cardone M, Masi A. Role of television in childhood obesity prevention. Int J Obes Relat Metab Disord. 2004 Nov;28 Suppl 3:S104-8.

Levitsky DA, Halbmaier CA, Mrdjenovic G. The freshman weight gain: a model for the study of the epidemic of obesity. Int J Obes Relat Metab Disord. 2004 Nov;28(11):1435-42.

Maddock J. The relationship between obesity and the prevalence of fast food restaurants: state-level analysis. Am J Health Promot. 2004 Nov-Dec;19(2):137-43.

Copyright © 2004 Jenny Mathers. All Rights Reserved.

About the author:

Jenny Mathers writes for Savvy Fat Burning Foods and creates a research resource to educate and inform about what REALLY is fat burning food.

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Try some Low Carb Sandwiches!

2004-12-29T16:08:00.000-08:00

JUST because you’re eating a low carb diet doesn’t mean you have to say good-bye to sandwiches. In fact, with a low carb bread recipe, your sandwiches can be even more varied and delicious than your standard peanut butter and jelly fare. Those who love bread and are missing their rolls and sandwiches at lunchtime will be delighted with these recipes. Although ordinary bread is not part of a low carb diet, the low carb variety will serve as an excellent substitute for packed lunches, picnics and buffets.

Put this low carb bread recipe at the top of your recipes list:

INGREDIENTS:

1/2 tsp salt
1 tsp baking powder
2 tbsp pecan flour
1/4 cup flax seeds
1/2 cup soy protein Isolate
1/2 cup heavy cream
1/4 cup seltzer water
2 eggs

DIRECTIONS:
1. Preheat oven to 350F.
2. Grease bread pan with real butter.
3. Mix ingredients with electric mixer for 90 seconds.
4. Pour bread batter into bread pan and bake 25-30 minutes.

This bread, which you will find to be an excellent low carb bread recipe, has a mere 2 grams of carbohydrates per slice!

Another selection for those looking for a great low carb bread recipe:

INGREDIENTS:
1 tsp baking powder
1 tsp vanilla extract
1/4 cup sunflower seeds
1/2 cup unprocessed bran
1/2 cup Splenda
1 cup heavy cream
1 cup nut flour
1 stick butter
2 eggs

DIRECTIONS:
1. Preheat oven to 350F.
2. Melt butter.
3. Beat vanilla extract, heavy cream, and eggs together.
4. Add butter and all remaining ingredients to mixture.
5. Bake 35 minutes.

And of course, never be limited by a single low carb bread recipe. Try pumpkin seeds in place of sunflower seeds, different flavours of soy protein, Equal instead of Splenda. Add more butter, or try adding your favourite nuts, spices, and herbs. If a bread loaf doesn’t come out quite right, just try again! Also try different bread varieties, like zucchini or spinach breads.

If you’re not in the mood to try a low carb bread recipe, consider using a thick cut of meat in place of sandwich bread, or using cold cuts, cheese slices, or lettuce as sandwich wraps. Another alternative to a low carb bread recipe is to use nori (a thin sheet of sea vegetable), wrapped around a filling of tuna or egg salad.

Some delicious sandwich variations that will complement your low carb bread recipe include:

• Grilled cheese (try adding extra cheese and tomatoes or mushrooms).
• Eggplant parmesan.
• BLTs (bacon, lettuce, and tomato).
• Monte Cristo sandwiches, with turkey, cheese, and ham and toasted mustard.
• Grilled vegetables with melted cheese and/or dressing.

Experiment with dressings! Many have virtually no carbohydrates. Mayonnaise, mustard, and ketchup are all well and good, but a quick trip to the grocery store will reveal shelf upon shelf of dressing options to spice up your low carb bread recipe.

Make—and use—leftovers. Having a delicious meat entrée for dinner? Serve it cold between your latest culinary masterpiece … the result of your new-found low carb bread recipe!

Overweight? Have a Cup of Tea!

2004-12-25T04:54:00.000-08:00

CHINESE herbalists claim they have demonstrated the efficacy of tea in reducing fat in the human body, reports Xinhua.

Research conducted by the Guiyang Institute of Traditional Chinese Medicine shows tea drinkers on an average have less fat on their bodies and have lower risk of obesity than those who never drink tea.

"The average fat level in those who've been drinking tea for 10 years is 20 percent less than non- drinkers," said Shao with the hospital based in the southwestern Guizhou Province.

The slimming effect of the traditional Chinese drink is more obvious in women as they were found to have 30 percent less fat and five percent less in the belly region compared with women who didn't drink tea, said Shao.

Shao and his colleagues also found green tea to be more effective than black tea in reducing fat.

"But those who suffer from iron-deficiency anemia should avoid drinking tea during meals and insomniacs should stop drinking in the evening", said Shao.

Indo-Asian News Service

http://www.eians.net/2004/12/24/24cup.html

Researchers Say All Calories Are NOT Alike

2004-12-25T04:50:00.000-08:00

IN A paper published in Nutrition Journal (Open Access, available without subscription at http://www.nutritionj.com/home), two researchers from SUNY Downstate Medical Center show that low carbohydrate, high protein diets can be expected to be more effective than low fat diets, going against long standing prejudice of the nutritional community, which has claimed that only calories count.

(PRWEB) July 31, 2004 -- “There are numerous examples of low carbohydrate diets being more effective than low fat diets with the same number of calories. It doesn’t always happen but it can happen,” said Dr. Richard Feinman of the Department of Biochemistry. “The nutritional establishment has been reluctant to accept this, because they say it violates the law of thermodynamics. However, they never seriously look at the thermodynamics, which not only says its possible, but it is to be expected.” he added.

In their paper, Dr. Feinman and Dr. Eugene J. Fine explain that thermodynamics is as much about efficiency as it is about energy conservation. Carbohydrate is an efficient fuel, whereas protein is not. On a low carbohydrate/high protein diet, even though total energy is conserved, more energy is wasted as heat, a process known as thermogenesis. This energy comes from burning fat.

The researchers stress that “the human body is not a storage locker. It is a machine and the efficiency of the machine is controlled by hormones and enzymes. Carbohydrates increase insulin and other hormones that regulate enzymes, leading to storage rather than burning of fat.

“Of course, people are different” said the authors, “but many people are sensitive to the effects of carbohydrates and for them, a low carb diet is going to work well.”

The practical point is that getting rid of the idea that “a calorie is a calorie” opens the door for serious research into what kind of diets will be most effective and which people will benefit most. “This is important,” they explain “because millions of people are seriously trying to lose weight on low carbohydrate diets, and instead of being given directions on the best way to do this, they have been largely discouraged by health professionals and self-appointed expert groups. The obesity epidemic is too important to allow this to happen.”

http://www.prweb.com/releases/2004/7/prweb145415.htm

Ridding Yourself of Obstacles on Your Way to Dieting Success

2004-12-20T16:24:00.000-08:00

JUST as an athlete who is running the 50-yard dash doesn’t want to encounter hurdles as he or she approaches the finish line, you don’t want to start a diet and find yourself ill prepared. Planning ahead of time and ridding yourself of obstacles on your way to weight loss success will make you just that—a success!

If you have never been on a low carb diet you are probably wondering what some of those obstacles could be. You can learn from people who have already been down this path and hopefully you can make their mistakes your lessons learned.

One major obstacle to rid yourself of is having food on hand that you cannot eat. When you begin this diet you should make a list of low carb foods and use this list as you shop for food. Having foods on hand that are only from your list of low carb foods will help you avoid the dieter’s number one obstacle—temptation.

Another obstacle that you may encounter is, eating out of habit. On a low-fat diet this might cause a big problem, but on a low carb diet it serves as an obstacle to overcome only if you stray from your list of low carb foods.

To further avoid the temptation to stray from your diet, try to comprise your list of low carb foods from foods that you actually enjoy eating. There are many foods to add to your list of low carb foods that you may like but have felt guilty eating, such as bacon, full fat cheese, and eggs. You can also add most meats and cheeses to your list of low carb foods.

Motivation is a key element in dieting success. When beginning a low carb diet, think of what motivates you, and use that to motivate and coach yourself as you would other people. If you know that someone is going to criticize you about your diet by attempting to squash your spirit with negative emotion, get that obstacle person out of your way!

Another potential obstacle on your way to success is your fat mentality, or, how you think about fat. Most of us have heard, for most of our lives, that fat is not good for you. Fat in your diet will make you fat. Change that mentality right now. Eating food from your list of low carb foods, and sticking to that list will not cause you to add body fat. Quite contrarily, eating foods from your list of low carb foods will turn your body into a fat burning machine. Since your body has very little carbs to burn for energy, it will be forced to burn stored body fat.

Arming yourself with the knowledge of what your body will feel on a low carb diet could also help you avoid potential obstacles. While you are eating foods from your list of low carb foods, you may initially have cravings for sugar as your insulin levels become constant—maybe for the first time in your life. These cravings usually go away as your blood sugar levels stabilize.

Preparing meals from your list of low carb foods while also trying to cook for others in your family could also be a hurdle you may have to overcome. Searching the web you will find hundreds of low carb recipes using ingredients from your list of low carb foods. Variety is the spice of life — so too with a low carb diet.

You will encounter many obstacles on your way to weight loss success, but preparing yourself ahead of time will turn these obstacles into stepping stones on the way to your goal.

Working out Daily Carb Intake

2004-12-19T14:53:00.000-08:00

A low carb food chart can be really helpful to your dieting goals

Low carb dieting is big business these days, and dieters have many tools at their disposal to assist with successful weight loss. However, trying to work out which food can and cannot be eaten may get a little confusing. Consulting a low carbohydrate food chart will enable dieters to see what type of food they can eat whilst on their eating plan. This will make things much simpler and faster when trying to work out carbohydrate quantities in different foods as well as trying to calculate overall carbohydrate intake for the day.

A low carbohydrate food chart provides a list of low carb foods, along with the quantity of carbohydrate (in grams) per serving. This further enables low carb dieters to make a more informed choice about what they eat. For example, the dairy section on the low carbohydrate food chart clearly shows that full-fat milk and yoghurt are quite high in carbs, whereas butter and cheese have no carbs at all. By using this chart as a handy reference, dieters can see at a glance which foods are high in carbs and should be avoided. They can also see which foods have few or no carbs, and the recommended servings that should be consumed to stay within the levels of carbohydrate allowed.

The low carbohydrate food chart is useful for both low carb dieters looking to lose weight and for some diabetics who need to monitor the type and quantity of carbs consumed each day. For those on a low carb eating plan, the low carbohydrate food chart will prove invaluable. It enables them to easily calculate carbohydrate consumption for the day without having to resort to calculators and bean-counting. In the same way, diabetics can use the chart as a reference tool to make sure that they do not eat any more than the recommended levels of carbohydrate.

The low carbohydrate food chart is very simply laid out, so there is no complicated working out or confusing jargon to worry about. Anybody who is looking to simplify the process of low carb dieting should make a point of consulting a low carbohydrate food chart. This will allow them easy reference and access to carb quantities in different types of food.

You will find a comprehensive low carbohydrate food chart in most books that relate to the subject of low carb dieting, such as the Atkins or the South Beach diet books. In addition to this, you can often pick up a low carbohydrate food chart at your local health food shop.

The internet is another useful resource for those looking to gain access to a low carbohydrate food chart. By utilising these tools, dieters can concentrate on their everyday lives and spend minimal time on worry about calculating the intake of carbohydrate quantities.

Tips for Newbies

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Everyone needs all the info they can acquire when starting any new program, especially dieting. Below are some tips for newbies to help you get started on the right foot.

1. Forget about fat. Most diets require you to constantly be aware of the amount of fat you are consuming in your diet. On this diet, fat is your friend. Instead of concentrating on fat, you should concentrate on building a low carb food list that consists of foods that you enjoy eating. Some of the foods from your low carb food list may contain large amounts of fat, but concentrate on lowering your carb intake and forget about fat.

2. Stock your pantry and refrigerator prior to starting the diet. Armed with your low carb food list, you should stock your refrigerator and pantry with foods from the list that you enjoy eating. Do not allow yourself to purchase foods that you know you will be tempted to eat and also do not stock your refrigerator with a food such as celery, if you know that you will not eat it. If a juicy New York strip steak is your cup of tea, (and they are on your low carb food list), purchase those instead and don’t feel guilty about eating them.

3. Purchase ketostix. Ketostix are litmus type strips that are used to determine when your body has entered ketosis. During ketosis your body is like a furnace, burning stored fat for energy. The release of ketones in your urine, (measured with the ketostix), will signal that you are indeed in ketosis. Eating foods from your low car food list will enable your body to enter ketosis. Being able to see physical evidence that proves that you are burning stored fat will be a great motivator and aid in your weight loss success.

4. Exercise regularly. You will, unless you are metabolically resistant, definitely lose weight on a low carb diet. Eating foods from your low carb food list will get you started on the right foot, and adding regular exercise to your regimen will put you even farther ahead of the game. Regular exercise speeds up your metabolism and assists in your weight loss. Weight-bearing exercise, such as weightlifting, also helps to prevent osteoporosis.

5. Consider taking a fiber supplement. Some of your favorite foods selected from your low car food list may also be low in fiber. To avoid the effects of a low fiber diet, such as constipation, consider taking a fiber supplement such as Metamucil. One tablespoon of Metamucil contains only 5 grams of carbohydrates and will also help you digest food more efficiently.

6. Drink plenty water. Try to drink 8 glasses of water a day. Some of the foods from the low carb food list are comprised of water, but drinking 8 extra glasses of water a day will aid in flushing excess fat from your system. When you have been on the diet for a few days and have only eaten foods from your low carb food list, you will begin to lose a great deal of water weight. Foods not from the low carb food list, which are comprised mostly of carbohydrates, contain large amounts of water. Since you are only eating foods from your low carb food list, your body does not retain the water that it does with carbohydrate consumption. Thus, the excess water in your body usually used to burn carbohydrates for energy, will be lost.

7. Investigate new low carb foods. When the diet first reached popularity, there were very few, if any companies, producing low carb foods such as bread and pasta. Just as necessity is the mother of invention, so too, is it in the case of low carb dieting. Check your local grocer and look for the low carb food section for a variety of foods to add to your low carb food list.

I came across a good website that you might find useful: free-weight-loss-resources.com Check it out.

Motivating Yourself to Succeed!

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What motivates you to begin a new diet and stick with it? It could be a drop in the scale or getting into those jeans that have been hiding in the back of your closet from your “thin days.”

Without a doubt motivation and knowledge go hand-in-hand. The knowledge of what foods to eat and having on hand some low carb recipes will surely get your motivation going when starting a low carb diet. Following is a list of some no carb recipes that will help get you started, motivated, and ready for success.

Low Carb Recipes #1 Ham and Three-Cheese Omelet

3 eggs, beaten
2 oz. Shredded Cheddar cheese
2 oz. Shredded Mozzarella cheese
2 oz. Pepper jack cheese
3 oz. Diced Ham (non-sugar cured)
1 T Butter or Margarine
Salt and Pepper to taste

Place butter or margarine in skillet over medium heat. As butter melts, add ham. Sauté for 1 minute. Add beaten eggs. As eggs begin to cook, lift edges of the egg allowing the center, uncooked portion, to run under the lifted edge. This assures cooking throughout. After lifting the edges until you find that all of the egg mixture is done, attempt to flip the omelet over. Sprinkle with cheddar, mozzarella, and pepper jack. Slide the omelet onto the plate, and as you do this, allow the top to fold inward and roll over, causing two “folds” in the omelet. Season with salt and pepper to taste. Serve immediately.

low Carb Recipes #2 Salami Coronets (Cones)

6 Slices Thinly sliced Genoa Salami
3 T Chive flavored cream cheese
6 Black Olive slices
1 T Mustard

Lay salami slices flat. Fill each salami center with ½ T cream cheese. Take one edge and roll inward to form a salami, “cone”. Rub a small amount of cream cheese at the fold to help it stick together. Top open end of the cone with one black olive slice. Using yellow mustard from a squeeze bottle container, apply a zigzag stripe from the top to the bottom of the cone. Serve as a hors d’ oeuvres or enjoy as a snack.

Low Carb Recipes #3 Chicken Cordon Bleu

(1) 4 oz. Chicken Breast
(1) Slice American Cheese
2 oz. Non sugar-cured ham, thinly sliced
1 T Melted Butter

Gather all ingredients for your no carb recipes, recipe #3.
Pound chicken breast to ¼- inch thickness. Top underside of breast with one slice American cheese and 2 oz. ham. Roll inward to seal. Baste with 1 T melted butter. Place in non-stick pan and bake at 350 degrees until internal temperature reaches 165 degrees. Serve as an entrée with appropriate low carb vegetable, such as steamed broccoli.

Low Carb Recipes #4 Chicken Caesar Salad

4 oz. Chicken Breast
8 oz. Cut Romaine
½ Tomato
4 Whole Black Olives
No-Carb Caesar Dressing
½ T Grated Parmesan

In a bowl combine romaine, Caesar dressing, and parmesan cheese. Toss to coat. Place in a serving bowl and garnish with 4 whole black olives and 4 tomato wedges (made from ½ tomato.) Grill chicken breast until internal temperature is 165 degrees. Slice chicken into strips and place on top of salad. Sprinkle remaining ½ T parmesan on top of chicken. Enjoy!

You fill find many more recipes to add to your list of low carb recipes as you continue your low carb diet and eat your way to success!

Overview of the Atkins Diet

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Dr Atkins

Over recent years low carb dieting has really taken off all over the world. The most famous of these diets is the Atkins Diet. This diet is based around the consumption of items from a list of low carb foods. Although people on this diet do not have to worry about the levels of fat that they consume, large quantities of carbohydrate-rich foods are a definite no! So, a wedge of cheese and fried bacon and eggs are fine – but don’t even look at that mashed potato or pasta.

The Atkins Diet has actually been around for many years, but only truly gained popularity over the past decade. In the 1990s it took the world by storm with a string of copy-cat diets following close behind. This diet is now practised by millions of people worldwide, who all religiously stick to consuming items from a list of low carb foods. Even many celebrities now opt for choice from a list of low carb foods as part of their everyday diets. The diet seems to increase in popularity every day, as more and more people realise that it can actually promote rapid and successful weight loss.

This diet is quite restrictive in terms of carbohydrate consumption. However, the list of low carb foods is fairly comprehensive and dieters do have a variety of foods from which they can choose. From large fry-ups including sausage, bacon and eggs, to mounds of cheese and cream – dieters will be delighted with the type of foods that they can eat. Unfortunately, the diet is not so suitable for vegans or vegetarians as many of the items on the list of low carb foods are dairy, fish and meat products. This is definitely a meat eater’s diet! Also, those who love their bread, pasta and potatoes will suffer as none of these items are on the list of low carb foods.

Although the carbohydrate levels on the Atkins Diet are extremely restrictive, the list of low carb foods seems to be growing all the time with more and lower carb products appearing on the market. Many restaurants have a list of low carb foods on their menu so even eating out is getting easier for those on a low carb eating plan.

Those interested in starting the Atkins Diet can view a list of low carb foods in Dr Atkins’ comprehensive book based on the diet. Many other diet books also provide a list of low carb foods to which dieters can refer. This will enable low carb eaters to select foods that will assist them in their quest for successful weight loss.

The internet is another option for people looking for access to a list of low carb foods. Most of the sites about the Atkins and other low carb diets provide a wealth of tools and information to help dieters make a more informed choice about what to include in their daily eating plans. Providing the carbohydrate restrictions are adhered to there is nor reason why this diet should not prove successful for most people.

Celebrity Low Carb Fans

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You know, Hollywood is full of a wide range of celebrities choosing their meals from low carb menus. Millions of dedicated followers of these celebs switch to similar eating plans after seeing their favourite actress or singer lose weight. In fact, many restaurants are now accommodating this new dieting trend by adding low carb menus to their traditional menus—even take-out Chinese restaurants!

Catherine Zeta-Jones is well-known both for her many sophisticated on-screen portrayals as well as being married to Michael Douglas. After giving birth to their son, Catherine turned to low carb menus to slim down quickly – and it seemed to do the trick. Most fans of the movie Chicago can hardly tell Catherine had ever given birth, with the skin-tight costumes and sky-high kicking dance routines. Along with Chicago, Catherine Zeta-Jones has graced the screen in films like America’s Sweethearts, Traffic, High Fidelity, Entrapment, and Mask of Zorro.

Yet another devotee of low carb menus is Friends superstar Jennifer Aniston, who is currently married to Hollywood hunk Brad Pitt. Jennifer has followed The Zone diet since her early years on Friends, and uses Pilates and yoga to help keep her tiny figure in shape. Aniston has starred in such major motion pictures as Object of My Affection, Picture Perfect, Rock Star, and the recent Bruce Almighty. With her enviable figure, Anniston has helped to boost the ordinary dieter’s faith in low-carb eating.

Gwyneth Paltrow has been known to try a variety of dieting fads, but the one she swears by is her low carbohydrate diet. Gwyneth has been spotted throughout Hollywood ordering off low carb menus to fuel up for her yoga workouts. Paltrow is known for her work in View from the Top, Shallow Hal, The Royal Tenenbaums, Emma, The Talented Mr. Ripley, and Great Expectations. Even Geri Halliwell, former Spice Girl and international sensation, credits low carb menus for staying fit and trim as “Ginger Spice.” Over recent years, she has trimmed her once-curvy figure right down to slim and slender proportions. Halliwell is currently filming the movie Fat Slags.

The men of Hollywood are also reaching for low carb menus to help stay in shape for all those shirtless scenes. Ben Affleck, engaged to pop star Jennifer Lopez, cuts down on his carbohydrate intake to prepare for his recent movies. He especially credits low carb menus for helping him keep up with his exercise routine for Pearl Harbor. Aside from Pearl Harbor, Affleck has starred in Good Will Hunting, Shakespeare in Love, Sum of All Fears, and the recent Gigli and Jersey Girl.

Hugh Jackman has also reportedly lauded low carb menus for helping him get in shape for his role in X2. Jackman has also appeared in X-Men, Swordfish, Kate & Leopold, and the upcoming Van Helsing. Many other well-known celebrities maintain low carb ways of life, including pop star Robbie Williams, who favours low carb menus while on tour to keep up his energy and stay trim.

Hey, even Al Gore eats low carb!

10 Killer Tips To Jumpstart Weight loss!

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Use these great tips to help with your weight loss! Aren't I good to ya?!

1. Water. We’ve heard it a million times, “drink plenty of water.” But what exactly does water do? We lose about a liter of water a day just through our skin and lungs, which must be replenished. Muscle in the body is 70% water and 25% fat. By drinking water, you add muscle weight, which, in turn burns body fat.

2. Exercise. Another idea that you have heard countless times. We all know that exercise is good for the heart, but how does it jumpstart weight loss? When you engage in physical activity, your metabolism speeds up, and when you become more fit, you burn calories at a higher rate because your muscles store more glycogen, a form of carbohydrate that is used for energy. Every gram of glycogen requires and holds about 3 grams of water. So, again, water is essential to your energy and calorie burning.

3. Never go hungry. On a low-carb diet, you should never allow yourself to go hungry. There is no need to deprive yourself as you may have done on previous diets. Eat low carb foods frequently. Fat will appease your appetite and keep you full longer. When you allow yourself to become hungry, you will tempted to eat as you did before, so eat every three to four hours.

4. Supplement. One supplement that is getting rave reviews in aiding dieting and jumpstarting weight loss is L-Carnitine. L-Carnitine is classified as an amino acid. It is used by the body to transport fatty acids to the mitochondria in your cells, where they are burned for energy, thus metabolizing fat stored in the body.

5. Know your BMR (Basic Metabolic Rate). Your basic metabolic rate is a measure of how fast your body’s metabolism is running. It is the number of calories that your body requires to do basic functions, i.e., to keep your heart beating, to keep you breathing, etc. To calculate your BMR, use this formula. Women: 661+ (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR. Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR. This is an estimate of your caloric expenditure.

6. Eat Breakfast. Did your mother ever tell you that breakfast is the most important meal of the day? Well, she was right. Starting your metabolism running by eating first thing in the morning setting the pace for your metabolism for the rest of the day.

7. Build some muscle. Have you ever wondered why men seem to lose weight faster and burn more body fat than women? The answer is in their physique. Men’s bodies are typically made up of more lean muscle mass than women’s. The more lean muscle mass you have, the more efficiently your body will burn calories.

8. Soy Protein. A number of studies have shown that soy proteins may have a beneficial effect on the body’s natural production of the metabolism-boosting compound T3.

9. Ketostix. Low carb dieters who keep their carbohydrate intake at a low level for a period of time will usually go into ketosis. During ketosis the body is burning stored fat for energy. To stay motivated, purchase ketostix from your local pharmacy. These litmus-type strips are used to measure the level of ketones in your urine. When they turn bright purple, you will know that you are indeed in ketosis and burning stored body fat, which may, in turn, make that bag of cookies not look quite so appealing after all.

10. Avoid diet pills. Most diet pills are loaded with caffeine. While this may give you a short-term energy boost, it will not raise your metabolism for any length of time and could actually harm your heart. Educate yourself about natural supplements, if needed and follow the ten steps listed here to get your weight loss program started the right way.

Tell me what you think guys!

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What do you think of this site? You know, I'm kinda wondering. Is it helpful? Have you learned something? Has your low carb taste buds been aroused? Are you just tingling all over with boundless enthousiasm to start or return to your low carb diet?

Hey guys! I WANNA KNOW YOUR THOUGHTS! Sorry for shouting! :0)

Just post a comment and let me know your thoughts. Is there a subject you want me to talk about? Are there any specific problems you want advice and help on?

Just drop me a line!

A day in the life of a low carb dieter

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4:30 a.m. Today I start my new low carb diet. I have spent time researching and preparing myself for this diet. I have even prepared some low carbohydrate dieting instructions to help me should I feel the need to stray from the diet.

According to my low carbohydrate dieting instructions, I should limit my carbohydrate intake to 20 grams or less for the first two weeks of dieting. I’m hungry already. For breakfast I have a three-egg omelet with ham and American cheese, coffee with Equal and a touch of heavy cream. My low carbohydrate dieting instructions also contain a list of low carb foods and I have created my breakfast from that list.

8:30 a.m. I’m feeling a little hungry at work. One of the items listed in my low carbohydrate dieting instructions is the fact that I should eat often to avoid the temptation of straying from the diet. So, for a snack I have a small bag of pork rinds and a couple of sticks of cheddar cheese. My low carbohydrate dieting instructions also allow me to have diet Coke, and tea with Equal or Sweet n’ Low. Hey, this diet isn’t so bad after all. I love pork rinds, but always felt guilty eating them before.

12:30 p.m. Lunch. Chicken Caesar Salad with extra parmesan. Another food from my low carbohydrate dieting instructions that I always felt too guilty to eat—Caesar dressing—yum—this is great! I’m feeling awfully thirsty and I seem to be losing some water weight already. The low carbohydrate dieting instructions do say that carbs absorb water in your body and the jack of them will cause your body to expel that extra water. Water weighs about 8 pounds a gallon and I want to lose as many gallons as I can.

3:30 p.m. Heading home. I know that tonight I have to cook for myself, and my family, who are NOT on the diet, so I have planned ahead. By sticking to my low carbohydrate dieting instructions I have already shopped and have foods on hand that I, as well as my family, like.

5:30 p.m. Dinner is served! New York Strip steak, steamed broccoli with butter, and a tossed salad with Ranch dressing. Add some baked potatoes for the family and I am all set! I love meat so this diet is great for me. My low carbohydrate dieting instructions tell me to purchase ketostix to check my urine for the presence of ketones. I do so and find that I am in ketosis—burning stored body fat the first day! This is great!

8:30 p.m. Ice cream—that’s what I want! Ice cream! Oh! The sugar cravings. Maybe just a bite. No! My low carbohydrate dieting instructions specifically say that straying from the diet, even slightly, can be the kiss of death on this diet. But, my low carbohydrate dieting instructions also say that Jell-O and Cool Whip are on the list! And I have saved most of my allotted 20 grams of carbs for tonight. So, I add one cup of strawberries to my Jell-O and Cool Whip snack. It tasted so good that I didn’t even miss the ice cream.

9:30 p.m. Day One is over and I don’t even remember feeling hungry. I’m eating all the foods I always wanted to eat, but felt too guilty to eat. I am ready, charged, and motivated. Bring on Day Two!

Recipes for low carb dieters

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There are an endless number of low carb recipes out there to try, for both the novice and experienced chef. Beginners would do well by trying a new main course and sticking to complementary staples, like steamed vegetables with real melted butter and a hearty helping of beans, while more advanced cooks should experiment and see just how many new no carb recipes they can come up with!

Plan your no carb recipes around a meat entrée, as meats have no carbohydrates and plenty of nutrients. Try some of these meaty no carb recipes:

Chicken parmesan with real heavy cream, real butter, and parmesan cheese.
Pesto lamb chops with yogurt and real butter.
Beef tenderloin with real butter.
Beef stew with celery, garlic, and tomatoes.
Sea scallops, with ham.
Tuna steaks

Salads make a great snack or addition to any meal, and they don’t need to be bland lettuce-and-olive-oil concoctions every day. Healthy and virtually fat-free they are a great way to assist with weight loss, whatever kind of diet you are on. Here are some tips on how to make your no carb recipes for salads more lively:

Experiment with lettuce varieties! Romaine lettuce, Belgian endive, iceberg lettuce, Boston lettuce… the list is endless.

Add cheese as a great no carb filler. For every type of lettuce you can find at the grocery store, you can find two new kinds of cheese to try. Toss in some cheese cubes, or grate some cheese on top before serving.

Make your own dressings. Toss some herbs and spices in with your normal oil and vinegar, or be more daring and try mustards, ketchup, mayonnaise, and buttermilk. If you’re a little wary of a new concoction, dip a piece of lettuce in the dressing and taste, instead of pouring it all over your salad first.

Don’t be afraid to throw in some vegetables. Mushrooms, broccoli, peas, string beans, tomatoes, cucumbers, celery, and plenty more selections add texture and variety to any salad no carb recipes.

Some vegetables in and of themselves make great no carb recipes, although you must be careful as some vegetables do contain carbs. You can broil them, steam them, fry them, or eat them raw—each bringing out a new taste from any veggie. Some vegetable-based no carb recipes:

Stuffed mushrooms with mozzarella cheese and crab meat.
Zucchini pancakes.
Eggplant parmesan.
Cauliflower with lemon mayonnaise and melted cheese.

You can also make almost any food normally full of carbohydrates into no carb recipes if you experiment enough. Try some of these no carb recipes:

Cream of wheat, made with ricotta cheese, heavy cream, and flax seed meal.
Pasta primavera with spaghetti squash instead of pasta.
Lasagne made with thin, sautéed zucchini slices instead of pasta.
Tortillas made with lard, almond flour, and wheat gluten flour.
Buttermilk pancakes with Atkins Bake Mix and cream cheese.

Low Carb Sandwiches

Just because you’re eating a low carb diet doesn’t mean you have to say good-bye to sandwiches. In fact, with a low carb bread recipe, your sandwiches can be even more varied and delicious than your standard peanut butter and jelly fare. Those who love bread and are missing their rolls and sandwiches at lunchtime will be delighted with these recipes. Although ordinary bread is not part of a low carb diet, the low carb variety will serve as an excellent substitute for packed lunches, picnics and buffets.

Put this low carb bread recipe at the top of your recipes list:

INGREDIENTS:
1/2 tsp salt
1 tsp baking powder
2 tbsp pecan flour
1/4 cup flax seeds
1/2 cup soy protein Isolate
1/2 cup heavy cream
1/4 cup seltzer water
2 eggs

DIRECTIONS:
Preheat oven to 350F.
Grease bread pan with real butter.
Mix ingredients with electric mixer for 90 seconds.
Pour bread batter into bread pan and bake 25-30 minutes.

This bread, which you will find to be an excellent low carb bread recipe, has a mere 2 grams of carbohydrates per slice!

Another selection for those looking for a great low carb bread recipe:

INGREDIENTS:
1 tsp baking powder
1 tsp vanilla extract
1/4 cup sunflower seeds
1/2 cup unprocessed bran
1/2 cup Splenda
1 cup heavy cream
1 cup nut flour
1 stick butter
2 eggs

DIRECTIONS:
Preheat oven to 350F.
Melt butter.
Beat vanilla extract, heavy cream, and eggs together.
Add butter and all remaining ingredients to mixture.
Bake 35 minutes.

And of course, never be limited by a single low carb bread recipe. Try pumpkin seeds in place of sunflower seeds, different flavors of soy protein, Equal instead of Splenda. Add more butter, or try adding your favorite nuts, spices, and herbs. If a bread loaf doesn’t come out quite right, just try again! Also try different bread varieties, like zucchini or spinach breads.

If you’re not in the mood to try a low carb bread recipe, consider using a thick cut of meat in place of sandwich bread, or using cold cuts, cheese slices, or lettuce as sandwich wraps. Another alternative to a low carb bread recipe is to use nori (a thin sheet of sea vegetable), wrapped around a filling of tuna or egg salad.

Some delicious sandwich variations that will complement your low carb bread recipe include:

Grilled cheese (try adding extra cheese and tomatoes or mushrooms).
Eggplant parmesan.
BLTs (bacon, lettuce, and tomato).
Monte Cristo sandwiches, with turkey, cheese, and ham and toasted mustard.
Grilled vegetables with melted cheese and/or dressing.

Experiment with dressings! Many have virtually no carbohydrates. Mayonnaise, mustard, and ketchup are all well and good, but a quick trip to the grocery store will reveal shelf upon shelf of dressing options to spice up your low carb bread recipe.

Make—and use—leftovers. Having a delicious meat entrée for dinner? Serve it cold between your latest culinary masterpiece … the result of your new-found low carb bread recipe!

Simple and complex carbs – An overview

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Carbohydrates in the foods we eat come in two forms—simple and complex. Although both forms are naturally occurring, the low carb dieter benefits more from obtaining their daily carbohydrate allowance from foods on the list of complex carbohydrates than from simple carbohydrates.

Simple carbohydrates are quickly broken down by the body and used for energy. Most naturally occurring foods are made up of simple carbohydrates, including milk and dairy products, and fruit. Sugary foods like candy, syrup, and sodas are also composed of simple sugars. Natural simple carbohydrates are much better for us than the refined sugars in candies and sweets, which involve processed and refined sugars. These are the types of carbohydrates that will give us sugar-highs and lows and will ultimately make us crave more carbohydrates quite quickly. Also known as simple sugars, simple carbohydrates include lactose (milk sugar), fructose (fruit sugar), and sucrose (table sugar). Their simple form makes them readily digestible, and the body has to do minimal work to break them down into a usable form, unlike foods from the list of complex carbohydrates that require more work to convert to energy.

Menu items on the list of complex carbohydrates get their name because they are long, complex chains of sugar molecules, and include fibers and starches. Foods on the list of complex carbohydrates are also broken down into glucose and used as energy for the body. The list of complex carbohydrates includes vegetables, beans, and whole grains, all of which provide an array of additional health benefits. Foods chosen from a list of complex carbohydrates are preferable to simple carbohydrates, particularly those from processed or refined sugars, because they provide additional vitamins, minerals, and fiber. In fact, refined foods offer practically no nutrients, and multiple studies have linked them to a higher risk of developing hypoglycemia (low blood sugar) and diabetes.

Another advantage to selecting your daily carbohydrates from a list of complex carbohydrates is that these foods also contain dietary fiber, which is essential to maintaining a healthy diet. Only a small amount of this fiber is actually digested and absorbed into the body; the rest travels through the gastrointestinal tract and eases in digestion. Fiber helps stool process through the body faster, reducing the risk of colon cancer. It also retains water, preventing hemorrhoids and constipation, and binds with unhealthy substances that would otherwise remain in the body, which lowers the risk of heart disease. These benefits are gained only from carbohydrates on the list of complex carbohydrates, not simple carbohydrates.

Serving selections from the list of complex carbohydrates include whole grains, rice, cereal, pasta, vegetables, and beans. Although a diet low in carbohydrates is very beneficial for losing weight, it is virtually impossible—and unhealthy—to completely eliminate carbohydrates from one’s diet altogether. Making sure most of the carbohydrates one does consume are from the list of complex carbohydrates ensures that you get the most benefits out of the carbohydrates you do eat.

Low carb dieting vs. low fat dieting

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The case for carbs

For the past 20 years, anything other than a low-fat diet—which usually includes a lot of carbohydrates—has been considered unscientific and dangerous. So, it is unusual that scientists and researchers are finally studying the benefits of a low carb diet. Finally, the case for low fat dieting is being challenged.

Research has shown that participants involved in low carb, or controlled carb diets find them easy to follow and quite effective in helping them lose weight. In addition to this, controlling carbohydrate consumption lowers insulin and glucose levels in the blood—two risk factors associated with heart disease and diabetes.

During the induction phase of the low carb diet you are limited to 20 grams of a carbs a day-the equivalent of three cups of broccoli, spinach or salad greens. You won’t be able to use a low carb bread recipe on this phase, even if you had one.

During the next phase of the program, ongoing weight loss, you add five grams of carbs a week until you find what we call your CCLL, or critical carbohydrate level for losing, which is usually between 40 to 60 grams a day. Once you've achieved your desired weight, you continue to add healthy carbs, seeking a level that does not cause you to regain weight. You may add in your low carb bread recipe at this phase of the diet, if your low carb bread recipe does not put you above your CCLL.

How many carbs you can include in your daily diet will depend on your age, gender, level of activity and genetics. Followed properly, the low carb diet can last a lifetime, without your having to count calories or feel hungry all the time.

Low-fat diets require strict calorie counting, do not allow for individual metabolisms and often require putting up with hunger due to a low-calorie and minimal-fat intake.

Most studies done on low carb diets are finding that excessive carbohydrates, and not fat, are the culprits of obesity. This brings a good case for your low carb bread recipe, which you can enjoy in moderation.

The case for low fat

The case for low fat quite simply says, “burn more calories, eat fewer calories,” that’s it.

You can burn more calories by exercising. You can eat fewer calories by consuming less food. You can lose weight on any diet, but it is hard to keep the pounds off because you feel hungry and deprived. An easier way to consume fewer calories is to eat less fat, because there are nine calories in each gram of fat, whereas protein and carbohydrates have only four. (Consult your low carb bread recipe to see how it measures up.) So eating less fat allows you to consume fewer calories without eating less food.

Most people agree that it is wise to eat fewer simple carbs like sugar, white flour and white rice. They are also low in fiber, so you get a lot of calories that don't fill you up. Consider a low carb bread recipe, instead of eating refined, white flour. On top of that, simple carbohydrates get absorbed quickly, causing your blood sugar to skyrocket up. Your body responds by making more insulin, but too much insulin accelerates conversion of calories into body fat.

The goal, however, is not to go from simple carbohydrates to bacon and cheese. Instead you should choose whole foods with complex carbohydrates such as unrefined whole-wheat bread, brown rice, fruits, vegetables and beans. (You can create the breads in your low carb bread recipe from these ingredients). These are packed with thousands of protective substances. In addition, they are rich in fiber, which slows their absorption, thus preventing a spike in your blood sugar and an excessive insulin response.

On a high-protein diet, you may lose some weight because you are eating fewer simple carbohydrates such as in your low carb bread recipe. But you can lose even more weight by eating fewer simple carbohydrates and less fat. And you enhance your health instead of mortgaging it.

The more closely and the longer people follow a low-fat, whole-foods diet, the more their heart disease improves. Most patients eligible for bypass surgery or angioplasty were able to avoid it safely. To get the full benefits of the good fats, you need to consume just three grams of fish oil or flaxseed oil a day, or have on hand some low carb recipes, such as your low carb bread recipe.

You have a spectrum of dietary choices, including your low carb bread recipe. But to the degree that you reduce simple carbohydrates and fat, you will lose weight and gain health.

A word about fat

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Most foods with low carbohydrates also contain a significant amount of fat.

It can be confusing knowing what to think or believe about fat. You see many articles by “Dr. Y”, who says that fat will kill you. Then you hear “Dr. Z” telling you to eat a diet rich in food with low carbohydrates; fat is your friend.

Fat, in and of itself, is not bad. The body must have a certain amount of fat each day to sustain life. Consuming foods high in fat AND high in carbohydrate content has been proven to be a recipe for disaster and usually results in obesity.

Within the last two decades, much research has been done on diets that consist of food with low carbohydrates, which may be high in fat, and how the body reacts to these diets.

Remarkably enough, many studies have found that eating food with low carbohydrates, high protein, and moderate amounts of fat, can be good for you. When eating only food with low carbohydrates, your body has virtually no carbs to burn for quick energy.

Without the presence of carbs for energy, the body is forced to burn stored body fat. You must, obviously, have some food for your body to convert to energy to survive. Eating only food with low carbohydrates, and having on hand protein rich foods to burn for energy will help you burn stored body fat.

You will find that by fatty food with low carbohydrates, you stay satiated longer; fat keeps you full much longer than quick burning carbs do. In this way fat can actually help you in your weight loss goals.

Another benefit to eating food with low carbohydrates is that you will not experience the fatigue that comes from up and down blood sugar levels. Have you ever eaten pizza, pasta, or candy, only to find yourself wanting to take a nap shortly afterward? You feel tired and just want to lie down after the meal.

This feeling is caused by the fact that the body burns sugar-laden carbohydrates for energy. The carbs burn quickly and your blood sugar drops, making you feel tired and lethargic. You may eat more sugar, or drink caffeine, to counteract the feeling, only to find yourself feeling tired again.

Eating only food with low carbohydrates will stop this insulin roller coaster and maybe, for the first time in your life, allow your blood sugar levels to stabilize. Once your blood sugar levels have stabilized, the sugar cravings you experience, if any, will subside.

Research for your own piece of mind, the benefits of fat on a low carb diet, and you will be on your way to weight loss success. You may have to change your mentality about fat, but in doing so you will also see the pounds melt away as you reach your weight loss goal.

What to expect from a low carbohydrate diet

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Your success on any diet lies in your hands. No one else can do it for you—wouldn’t it be great if they could? But you can learn as much as you can about what to expect prior to beginning the diet.

You should acquire as much knowledge as you can about carbohydrates and how they are metabolized in your body. You may want to comprise and consult your own list of carbohydrates to know what foods you should eat and which foods you should avoid.

In your list of carbohydrates, you may want to have a sub-category of low carb foods. You can learn from others who have already done the diet and succeeded in reaching their weight loss goals.

From a low carb diet you can expect many things. First, you can expect to lose anywhere from 5 to 30 pounds during the first two weeks of the diet. You will probably become very educated about carbs because obtaining this knowledge will help you succeed. You will consult your list of carbohydrates frequently as you shop and as you add more foods to your list of carbohydrates.

If you maintain eating food found only in your list of carbohydrates, you can expect your body to eventually go into “ketosis.” During ketosis, your body will release ketones into your urine. At this stage you will be burning stored body fat. To maintain ketosis, eat only those foods from your list of carbohydrates.

During your participation in a low carb diet you may initially experience certain cravings. Since the foods in your list of carbohydrates will be very low in sugar content, it may take your body a while to adjust to this new way of eating.

Once your insulin levels stabilize, you will find it much easier to stick with the foods in your list of carbohydrates and the cravings will subside. You can also expect a rise in your energy level.

Foods that are high in sugar content and carbohydrates are burned up quickly in the body and may sometimes leave you feeling tired and lethargic. On a low carb diet, you should not experience these feelings, but instead you should surprisingly more energy than you have felt before.

Your approved foods in your list of carbohydrates will be virtually sugar-free, and consist mainly of proteins and fats. Therefore, you won’t experience the lack of energy and lethargy that a carbohydrate-laden diet can bring.

Eating foods that you may have been prohibited to eat on other diets is also something that you can expect on a low carb diet. Foods such as bacon, eggs, and cheese will be included in your list of carbohydrates. Fat is a friend on this diet and can help you succeed by keeping you full longer than carbohydrates do.

Now you know a little about what to expect from a low carb diet, but as all things are, some factors vary with the individual. Above all, you can expect drastic weight loss and an unbelievable sense of accomplishment by starting and maintaining a low carb diet.

You probably have many questions about how the diet works, and what you are allowed to eat. What are the rules of the diet? Where can I find a low carbohydrate food chart? These answers and more will be addressed here to help you on your way to weight loss success.

In a nutshell, the effects of the diet are as follows:
Many people cannot eat large amounts of carbohydrate foods - sugars and starches - without making and storing body FAT. (If you are one of those people, this diet will work well for you.)

ALL carbohydrates, except for dietary fiber, are ultimately broken down into simple sugar molecules by digestive processes. (See below a low carbohydrate food chart for foods that you will be eating.)

The body will not burn fat for fuel as long as there is a steady supply of quick-to-burn sugar. Since you will be consuming virtually no sugar, your body will have to burn stored fat for energy.

The breakdown of fat will produce energy for the body, and ketones, which are eliminated in the urine. When your body is producing ketones, you are burning stored body fat.

Your insulin levels are stabilized because the pancreas no longer has to pump out large amounts in response to sugary, starchy meals or snacks. Insulin not only helps sugar enter the cells for fuel, it also promotes the conversion of excess sugar into FAT.

So now, you are not only burning fat for energy, you are also no longer making and storing body fat.
Without spikes and drops in insulin levels, your blood sugar remains stable.
Result: You no longer have cravings and blood sugar swings. The presence of ketones helps control hunger. You lose fat and you lose weight.

Most people start the diet with a very low carb intake, usually 20 grams or less, for the first two weeks of the diet. Following is a low carbohydrate food chart. Adding to the low carbohydrate food chart will give you a range of options to choose from.

Low Carbohydrate Food Chart

The following foods contain zero grams of carbs:

Ham
Mayonnaise
Sausage
Eggs
Veal Lamb
Cheddar Cheese
Gin
Rum
Vodka
Whiskey
Sole Flounder
Diet Coke

And the list goes on. You can add more foods to your low carbohydrate food chart as you read package backs and shop. You may want to purchase ketostix to test your urine for the presence of ketones. Ketostix can be purchased from your local pharmacy. A visual confirmation that you are actually burning stored body fat is a great motivator.

There is a vast difference between "low fat" and "low carbohydrate" diets. The standard low-fat/low-calorie weight loss diets basically starve the body, and both fat and muscle end up being burned for fuel. You lose weight, but the loss of lean muscle tissue only serves to reduce your metabolic rate, thus slowing your efforts even more. With a properly planned low carb program, your body will burn mostly fat, and will preserve the lean muscle.

If you exercise, you will add lean muscle while losing fat, which will increase your metabolic rate, and increase the fat-burning effect. Muscle tissue weighs more than fat, but takes up less bulk, so you may find yourself getting smaller in size without seeing a drastic drop on the scales. This makes it a good idea to check your measurements at regular intervals.

Until the excess carbohydrates are cleared from the system, there may be intense cravings. Once this is past though, and your insulin and blood sugar levels are remaining constant, this will serve to curb cravings. And most low carbohydrate plans allow unlimited amounts of allowed foods, so you eat when hungry, and as much as you need to ease your hunger. Just remember to stick to those foods on your low carbohydrate food chart.

Once you are past the initial phase, you will gradually add carbs back to your diet. You may want to add some foods to your low carbohydrate food chart that contain small amounts of carbs. As an example, maybe you would add 10 grams of carbs a day and keep adding slowly until your weight loss stops, then you will know the actual number of carbs that you need to consume to maintain weight loss.

You will still find that when you are altering your low carbohydrate food chart, there will remain many foods to choose from. Gradually adding carbs back in and maintaining choices in your low carbohydrate food chart will get you set on your way to success.

How to determine if a low carb diet is right for you

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You may be one of the thousands of people who have dieted their entire life. Many people go from diet to diet in a failed attempt to keep weight off. Some may lose weight temporarily, only to gain back the weight they have lost, and sometimes even more.

To determine if a low carb diet is right for you, you should know how the diet works and what to expect from it. You should first make a carbohydrates list and familiarize your self with it to realize how many grams of carbohydrates you may be presently consuming. Most people limit themselves to 20 grams of carbs, or less, per day during the first two weeks of the diet.

Below is a carbohydrate list of common foods and the amount of carbs, in grams, found in each one. By familiarizing yourself with the carbohydrates list, you will arm yourself with the knowledge necessary to be a successful low carb dieter.

Carbohydrates List

White Bread (per slice) - 56 grams
Peanut Butter (smooth style) (per tablespoon) - 3.1 grams
American cheese (per 1 oz. slice) - .3 grams
Mayonnaise (per tablespoon) - 0 carbs
Sugar (per teaspoon) - 5 grams
M&M’s with peanuts (per 1 oz. serving) - 13 grams
New York Strip Steak (10 oz portion) - 0 grams
Broccoli (per 1 cup serving)-
Strawberries (per 1 cup serving) - 10 grams
Banana (medium size-each) - 27 grams
Pineapple (per 1 cup serving) - 39 grams
Coca-Cola (per 12 fl.oz. serving) - 41 grams
Orange juice (per 6 fl.oz. serving) - 81 grams
Ham (per 3 oz. serving) - 0 grams
Eggs (medium-each) - 0 grams
Iceberg lettuce (per cup) - 1.149 grams
Romaine lettuce (per ½ cup serving) - .66 grams
Ranch dressing (per 2 teaspoon serving) - 1.4 grams

While you are on a low carb diet you will eliminate sugar from your diet. As you begin to read the carbohydrates list on the backs of packages, you will realize that the majority of your diet will consist of proteins such as meats, cheeses, and some vegetables.

Notice in the carbohydrates list, the carb content of a New York Strip steak; there are zero grams of carbs found in most meat. If you are a meat lover, this diet will be very easy for you to maintain.

Depending on your metabolic resistance, (your body’s ability to burn fat efficiently), your body will eventually go into “ketosis”. During ketosis you will be burning stored body fat. You can purchase “ketostix”, which are litmus-type strips, at your local pharmacy. Ketostix are activated by holding them in the stream of your urine. You then compare the color of the stick to the color chart on the side of the container. The darker purple the strip turns, the more ketones your body is releasing into your urine, thus signaling ketosis.

A great many people claim that they are never hungry while on a low carb diet. This may be one reason why people have such great success with this diet. Looking back at the carbohydrates list you will see that there are a variety of foods that you may eat. Imagine having a ham and cheese omelet for breakfast, without feeling guilty. You can do this as you see that ham, cheese, and eggs (listed in the carbohydrates list) are all virtually carb-free. From there you could have a New York Strip steak, broccoli with cheese and a salad with ranch dressing for lunch. This is just two of countless meals that you can construct from the carbohydrates list.

As you compose your carbohydrates list you will no doubt find many foods that you enjoy eating, even in the more restrictive initial phase of the diet. Many people report significant weight loss in the first two weeks of the diet—up to 25 pounds lost!

You can continue to follow a low carb diet, and, make it a life decision if you choose to do so. After the initial two weeks of dieting, you will gradually add carbohydrates back to your diet. Initially you will do this in small increments, such as 5 to 10 grams a day, until you reach a level where your weight loss stops. You will then have a good idea of how efficiently your body burns carbohydrates and your level of intake to maintain weight loss.

Armed with the knowledge that you now have, you can decide if a low car diet is indeed, right for you.

About the glycemic index

2004-12-14T15:42:00.000-08:00

The Glycemic Index, otherwise known as the GI, is a list of carbohydrates that are ranked out of 100 according to their effect upon blood sugar levels. This list of carbohydrates includes low ranking foods, which are ones that allow a gradual glucose release into the bloodstream; and high ranking foods, which are the ones that provide us with a rapid sugar / glucose hits. This ranking includes everything, from food and drinks to sugars.

Many dieters who base their diets around the GI rely on the rankings on the list of carbohydrates to help them lose weight. By following an eating plan that is rich in foods that have a low ranking on the list and avoiding those with a high ranking, these dieters are able to lose weight effectively. Those looking to switch to a low GI diet should go by the ranking on the list of carbohydrates. By selecting the foods that have the lower numbered GI ranks dieters can reduce their overall carbohydrate intake and should subsequently lose weight. The GI rankings will enable those looking to control their carbohydrate intake to make more informed choices about what they eat.

A sample list of carbohydrates along with the GI rankings is shown below:

White bread: 71
Croissant: 67
Ice-cream: 61
Grapefruit: 25
Sweetcorn: 55
Wholemeal bread: 69
Sponge cake: 46
Low-fat ice-cream: 50
Bakes beans: 48
Tomatoes: 15
Whole grain: 50
Doughnut: 76
Whole milk: 27
Broad beans: 79
Green peas: 48
All-Bran: 42
Orange juice: 52
Skimmed milk: 32
Chickpeas: 33B
Crisps: 54
Cornflakes: 83
Pineapple juice: 46
Semi-skimmed milk: 34
Wholewheat spaghetti: 37
Mars bar: 64
Muesli: 56
Apple juice: 41
Apples: 38
White spaghetti: 41
Peanut M&Ms: 32
Special K: 54
Digestives: 58
Bananas: 54
Macaroni cheese: 64
Snickers bar: 40
Pita(white): 57
Shortbread: 64
Cherries: 22
Baked potato: 85
Peanuts: 15
Plain bagel: 72
Rice cakes: 77
Grapes: 46
Boiled potato: 56
Popcorn: 55
Cheese pizza: 60
Ryvita: 67
Raisins: 64
Mashed potato: 70
Pretzels: 81

The GI based diet is often recommended for diabetics in order to help regulate their blood sugar levels. By consuming the appropriate foods from the list of carbohydrates, many diabetics are able to better control their diets and blood sugar levels. As you will see from the table above, food items such as peanuts and tomatoes have a low GI rating whereas donuts and baked potatoes have q high rating; even food that we would consider as very healthy such as muesli and cornflakes have a high rating. The GI rating come under three categories: high, moderate, and low. High GI rated foods are those with a rating of 60 or over. Moderate rated foods are those with a rating of between 45 and 60. The low GI rated foods are those with a rating of 45 or under.

The ranked list of carbohydrates is also a useful way of controlling and calculating carbohydrate intake. Those on a carbohydrate-controlled diet, whether for weight loss or to regulate sugar levels in the blood, will find that using the GI list of carbohydrates as a guide will help them to work out which foods are suitable for their diets. People that need to intake foods that provide quick sugar hits, such as some diabetics and people involved in strenuous exercise and sport, will be able to select a higher ranking food from the list; likewise, anyone on a carbohydrate-controlled diet, such as the South Beach Diet , can choose foods that have a low ranking.

There are many resources and books available on the market based around the GI. These will provide a list of carbohydrates along with the relevant GI ratings and daily recommended allowances. Some will also provide recipes based around low ranking foods from the list of carbohydrates. There are even Glycemic Index software packages available. These can calculate the GI index of meals as well as provide calorie, protein, and fat analysis, leaving dieters to concentrate more on their health rather than calculations and measurements.

Aside from the benefits while exercising, eating low glycemic index foods can mean that you have no hunger pains by 10:30 a.m.—and therefore you are less likely to snack on sugary foods. Finding a good low carb bread recipe to enjoy for breakfast would also be wise.

On a low carb diet, you will most likely never eat high glycemic index foods because they tend to be high in carbohydrates. You may eventually add whole wheat bread or some low carb bread recipes to your arsenal, but you will most likely completely avoid breads that are not listed in your low carb bread recipes, such as breads made from refined white flour.

If you are a bread connoisseur, you may find some low carb bread recipes on the internet. You may also find some low carb bread recipes in any of Dr. Atkins’ books.

In May, 2002, Australia started a food program to create awareness about the glycemic content of foods. The program, entitled, The Glycemic Index Symbol Program, aimed to help people make informed choices, by encouraging food companies to list a product’s GI index on its packages.

Since obesity has become a major problem in the United States, we may eventually see such package labeling here also. As people become more aware of the role of carbohydrates in the body and how the body processes them, the need for low carb recipes, and the like, will surely rise.

The glycemic index of a food tells you how rapidly a particular carbohydrate is converted into sugar in the bloodstream. But, its downfall is that it doesn’t tell you how much of that carbohydrate is in a single serving of a particular food. Both things are important to determine a food’s effect on blood sugar.

If you want to compute a food’s GL, you would take that food’s glycemic index and divide it by 100. You would then multiply that by the food’s available carbohydrate content, (carbohydrate minus fiber), in grams.
Take watermelon as an example of calculating glycemic load. GI= 72. In a serving of 120 grams, it has 6 grams of available carbohydrate. The glycemic load = (72/100) x 6= 4.32. By looking at watermelon’s high GI you would think it would be bad to eat, but after calculating its glycemic load, you would see that it is safe to eat.
You can use this formula to calculate the glycemic load for your low carb bread recipes that you will find on various sites on the internet. You will more than likely find that the Gl for your low carb bread recipes is very low. Most low carb bread recipes contain whole-wheat ingredients, which have a low glycemic index.

Keep in mind that foods with a high glycemic index burn up quickly in the body, and if they are not used for energy they will be stored as fat. Also, continually add to your low carb recipes and low carb bread recipes to keep monotony from creeping into your diet.

How low carb dieting works

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Low carb diets are based around the restriction of carb-rich foods and the consumption of food with low carbohydrates. These diets work by inducing a state of what is known as ‘ketosis’ in the body. Because the body then assumes that it is being starved – even though it is being fed with food with low carbohydrates – it begins to draw on its stores of fat in order to provide energy. The body uses the fat stores because it is no longer being given carbohydrates, which is what it would normally use as a source of energy. This naturally means that weight loss will occur as the body is now using excess fat as fuel instead of the carbohydrates that it would use on a normal diet.

To induce ketosis dieters must strictly adhere to the consumption of only food with low carbohydrates. The typical recommended carbohydrate consumption to bring about ketosis is 20-40g per day. Many everyday foods are rich in carbohydrates, including: bread, pasta, potatoes, rice, and even fruit. It is therefore crucial that dieters familiarise themselves with the types of food with low carbohydrates in order to induce this state and start losing weight. Eating anymore than the recommended allowance will decrease your chances of weight loss on this diet because it will give the body the opportunity to burn the excess carbs that are being consumed instead of switching to burning excess fat.

For those that manage to beat the carbohydrate cravings and stick to eating food with low carbohydrates, weight loss can be quite fast. Some people manage to lose over half a stone in a week simply by cutting carbs down to a minimum and opting for food with low carbohydrates. It can be a difficult diet to follow at first, particularly for those who love their carb-rich foods. However, most dieters report that cravings do wear off after a few days of following the eating plan.

There are many resources geared towards people looking into food with low carbohydrates. The plethora of diet books – particularly the Atkins, which pioneered low carb diets – provide us with listings and tables of food with low carbohydrates. Dieters can use these as a tool to monitor their carbohydrate intake and ensure that they do not exceed the recommended level. Low carb dieters should therefore have no problem in making a list of their favourite foods with low carbohydrates which they can then use as part of their daily eating plan.

Low carb diets are well-known for promoting rapid weight loss. Their increase in popularity over recent years means that there is now a variety of foods with low carbohydrates lining our supermarket shelves. Therefore, low carb fans no longer have to put up with boring and un-inspiring food in order to induce ketosis and lose weight. Low carb diets can now be varied and colourful, with a wide choice of options.

Ridding yourself of obstacles on your way to success

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Just as an athlete who is running the 50-yard dash doesn’t want to encounter hurdles as he or she approaches the finish line, you don’t want to start a diet and find yourself ill prepared. Planning ahead of time and ridding yourself of obstacles on your way to weight loss success will make you just that—a success!

If you have never been on a low carb diet you are probably wondering what some of those obstacles could be. You can learn from people who have already been down this path and hopefully you can make their mistakes your lessons learned.

One major obstacle to rid yourself of is having food on hand that you cannot eat. When you begin your diet you should make a list of low carb foods and use this list as you shop for food. Having foods on hand that are only from your list of low carb foods will help you avoid the dieter’s number one obstacle—temptation.

Another obstacle that you may encounter is eating out of habit. On a low-fat diet this might cause a big problem, but on a low carb diet it serves as an obstacle to overcome only if you stray from your list of low carb foods.

To further avoid the temptation to stray from your diet, try to comprise your list of low carb foods from foods that you actually enjoy eating. There are many foods to add to your list of low carb foods that you may like but have felt guilty eating, such as bacon, full fat cheese, and eggs. You can also add most meats and cheeses to your list of low carb foods.

Motivation is a key element in dieting success. When beginning a low carb diet, think of what motivates you, and use that to motivate and coach yourself as you would other people. If you know that someone is going to criticize you about your diet by attempting to squash your spirit with negative emotion, get that person out of your way!

Another potential obstacle on your way to success is your fat mentality, or, how you think about fat. Most of us have heard, for most of our lives, that fat is not good for you. Fat in your diet will make you fat. Change that mentality right now! Eating food from your list of low carb foods, and sticking to that list will not cause you to add body fat. Quite contrarily, eating foods from your list of low carb foods will turn your body into a fat burning machine. Since your body has very little carbs to burn for energy, it will be forced to burn stored body fat.

Arming yourself with the knowledge of what your body will feel on a low carb diet could also help you avoid potential obstacles. While you are eating foods from your list of low carb foods, you may initially have cravings for sugar as your insulin levels become constant—maybe for the first time in your life. These cravings usually go away as your blood sugar levels stabilize.

Preparing meals from your list of low carb foods while also trying to cook for others in your family could also be a hurdle you may have to overcome. Searching the web you will find hundreds of low carb recipes using ingredients from your list of low carb foods.

Variety is the spice of life—so too with a low carb diet!

The true secret to weight loss is found in your mind!

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The first step towards any goal begins in your mind. And this is most certainly true if you want to lose weight. So, the very first thing you need to think about right now is exactly why you want to be slimmer. Think long and hard about it for a while. Think of all the reasons why you want to lose those pounds – every one! Also think about all the benefits associated with those reasons.

Now, I want you to grab a pen and paper and write all those reasons down. Next to each reason, put the benefit. This simple but amazingly powerful exercise will provide you with a motivational trigger that will focus your thoughts upon your desires and help you achieve your weight loss goal. Keep this piece of paper and refer to it often on your diet program. You can even put it up on your wall somewhere, so it will be a constant reminder to you. Each time you see it, it will feed your passion to lose weight. And with desire, comes commitment. If you trigger your desire for commitment, this will help you stick to your diet.

The first key to losing weight is to have the right way of thinking about losing weight. I call it the Diet Mindset. The Diet Mindset involves unlocking the door to your self control. Self control is the most important facet of the Diet Mindset. If you do not have self control, you will not get to your destination of losing weight. It is like being the captain of a ship with no rudder! You must be in control of where you are going, otherwise you will not get there.

You must be able to control your self discipline so you eat the right foods, at the right time. You must also be disciplined enough to stay away from the wrong foods and not give in to the temptations that may arise. Many people eat not for hunger, but due to the stresses they face in their everyday lives. Eating is a way to medicate themselves from negative emotions such as loneliness, boredom, guilt and anger.

Positive emotions can also trigger the urge to eat, such as joy and happiness. Many people have an emotional attachment to food, so it is no surprise that their emotions can tempt them to eat.

If you are going to lose weight, you must learn to recognise when your emotions are tempting you to overeat. You must then learn how to re-program your thinking so you can avoid these weight increasing temptations and destroy these urges on the spot. Many people, in the early stages of their diets will tell themselves that they cannot tolerate the frustration and discomfort of not being able to eat their favourite foods. Unable to stand this change to their lifestyle, such people have a low frustration point. Their thinking goes something like this:

“Oh, man. This is just too hard! It’s easier to stay fat. I can’t be bothered with this anymore.”

Psychologically, these people create a mindset to protect themselves against their feeling of failure by convincing themselves that a dietary lifestyle change is just too difficult for them. The ‘payoff’ for such thinking is that they then can go back to their old, unhealthy eating habits and ‘comfort’ themselves with fat causing ‘goodies’. In doing so, they avoid the negative feelings of frustration and discomfort associated with their diets.

So let us be clear at the start. Before you even begin your new diet, you need to start with your Diet Mindset. You need to ditch any negative, counterproductive thoughts that are ingrained into your psyche. Then you need to create a new, positive frame of mind that will literally power you through the first stages of your diet. Once you start to see the rewards of your new mindset, once you start to see a few pounds disappear from your overweight body, this will fuel your Diet Mindset like a turbo!

Let's get down to business!

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Hello!

Firstly, I'd like to take this opportunity to welcome you to Low carb diet tips. I hope this site will become a helpful and inspiring resource for you in your quest to lose weight.

Now, you are probably sat there right now in front of your computer screen with a cup of coffee to hand maybe and wondering to yourself if the information in this website is really going to help you lose weight.

After all, this is probably not the first site you may have visited on the subject. Maybe you have read several or more websites and ebooks on dieting and weight loss. The fact that you have visited my humble little website seems to suggest to me that you still haven’t found the right guide to help you fulfil your dreams of reducing your weight and becoming a fitter and healthier person.

Maybe it is because you have fallen for the usual hype associated with payed for membership sites or the latest 'hot' diet book. The authors will tell you all kinds of things to get you to buy their products. ‘Lose 10lbs in 7 days!’, ‘Lose Weight While You Sleep!’, ‘Stuff Your Face with Cream Cakes and Drop 3 Stones!’….. Ok, you get the idea!

But once you have bought these products or payed for membership, do they live up to the hype? Do they help you to realise your dreams of a slimmer body? Do they really give you the help and advice you need to take control of your eating habits and actually lose the weight you desire?

I think we all know the answer to that question! The fact that you are reading this now proves that you are still earnestly searching for the answers to your weight loss dreams. You may have already wasted your money and time buying into the dieting hype, and maybe now believe that you are never going to find something that actually works for you.

So, I can fully understand any skeptism you may have about weight loss sites and ebooks – including this one! But hang on a minute, hear me out….

Now, the content in this website is completely free of charge, right? I never coerced you into parting with any money and I never made ridiculous promises to get you here, now did I? So, let’s get one thing straight from the start: You can trust the information in this website. What you'll find on this website actually works. That’s right – it works. I don’t have to fill this site with ridiculous programs and unrealistic, unworkable dieting regimes to try and justify the hype I invented to get you to pay for membership. There are no memberships to buy here. All the pages that I create on this website will be freely available to you.

Wow! What a really great guy I am, right?! :0)

Ok, losing weight, like anything else worthwhile in life, takes discipline and perseverance. I am not going to lie to you like so many others and promise you that it is easy. It’s not. I’m going to tell you the truth about dieting. I’m going to tell you like it is, even though it may not be something you want to hear. But neither is successful dieting a monumental mountain to climb – if you apply the right diet program and adopt a positive attitude to your goal.

So please, before you proceed further into this website I want you to change any negative mind-set you may have about dieting. You may have been disappointed and let down in the past and this may have resulted in a negative state of mind towards your desire to lose weight. This will be a major barrier to your weight loss goal. The information and guidance in Low Carb Diet Tips needs to be absorbed with a positive frame of mind. So, I want you to forget about any previous bad experiences you may have had. Wipe any negative thoughts from your mind and browse this website with a positive mind set. The information it contains, if applied as described, will set you on your way to losing weight and becoming the person you always dreamed of!