With all of the conflicting studies and fuzzy interpretation of
information, it’s no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging, diet tips,, diet tips, everywhere!

Whether it’s Atkins, the South Beach or some other low-carb
plan, as many as 30 million Americans are following a low-carb
diet.

Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems, diet tips, with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical, diet tips, activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate, diet tips, diets may lead to deficiencies of
some key nutrients, including, diet tips, fiber, vitamin C, folic acid, and
several minerals.

Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial, diet tips, stages of, diet tips, the diet.
But remember, the key to successful dieting is in, diet tips, being able to
lose the weight permanently. Put another way, what does the
scale show a year after going off the diet?, diet tips,

Let’s see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric, diet tips, intake.

Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes, diet tips, ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate, diet tips, only sugars and foods that
elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore, diet tips, caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.

The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.

Little evidence exists on the long-range, diet tips, safety of, diet tips, low-carb
diets. Despite the medical community, diet tips, concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure, diet tips, levels among participants on the diets. But,
adverse effects may not show up because, diet tips, of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for, diet tips, low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and
confusion. During the initial phase of low-carb dieting some
fatigue, diet tips, and constipation may be encountered. Generally, these
symptoms dissipate quickly. Ketosis may also give the breath a
fruity odor, somewhat like nail-polish remover (acetone).

Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn’t matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned, diet tips, during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like
to re-emphasize:

- The long-range success rate for low-carb and other types of
diets is similar.

- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.

- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more,
well-designed and controlled studies are needed. There just
isn’t a lot of good information available, especially concerning
long-range effects. Strict low-carb diets produce ketosis, diet tips, which
is an abnormal and potentially stressful metabolic state. Under
some circumstances this might cause health related
complications.

The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight, diet tips, goal. If you can’t see yourself eating the prescribed
foods, diet tips, longer than a few days or a week, then chances are it’s
not the right diet. To this end, following a moderately low fat
diet with a healthy balance of fat, protein, carbohydrate and
other nutrients is beneficial.

If you do decide to follow, diet tips, a low-carb plan, remember that
certain dietary fats are associated with reduction of disease.
Foods high in unsaturated fats that are free of trans-fatty
acids such as olive oil, fish, flaxseeds, and nuts are preferred
to fats, diet tips, from animal origins., diet tips,

Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that
only 20 percent of a dieter’s calories should come from
saturated fat (i.e. meat, cheese, butter). This change comes as
Atkins faces competition from other popular low-carb diets that
call for less saturated fat, such as the South Beach diet plan.
Low-carb dieting should not be considered as a license to gorge
on red meat!

Another alternative to “strict” low-carb dieting would be to
give up some of the bad carbohydrate foods but not “throw out
the baby with the bath water”, diet tips, . In other words, foods high in
processed sugar, snacks, and white bread would be avoided, but
foods high in complex carbohydrates such as fruit, potatoes and
whole grains, retained.

THE 200 POINT SYSTEM

With so many different diets, diet tips, available, how are we to know what
works and what is safe? The only way to be sure is to discover
the, diet tips, author’s background and the research behind the diet’s
methodology. Every good diet should give a background about the
author and his/her credentials and experience in the fields of
nutrition and biochemistry. However, even a vast resume does not
mean a credible and safe diet. But it does suggest, at least,
that the author has some knowledge of nutrition. Providing
research behind the diet proves that the diet is not something
the author invented, so long as the research is not self-serving
and, diet tips, altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies behind
them, simply because they are based on fundamentals, diet tips, . For
example, many women’s magazines have articles on dieting and
weight loss, but they are common sense suggestions that most
people concerned about weight should know already: “Eat, diet tips, smaller
meals”, “cut down on sugar and fat”, etc., are typical
philosophies. More structured diets should give some scientific
reasons for its suggested success, preferably case studies and
research performed, diet tips, on everyday test subjects, as well as
athletes.

Since we have established the, diet tips, importance of eating a balanced
diet in accordance to selecting healthy foods and obtaining RDA
minimums, it is possible, diet tips, now to rate the diets in accordance to
those specific criteria. Begin with a score of 200 and subtract
10 points from the total for each statement below in which the
diet concedes. An ideal diet should maintain a score of 200, but
a score of 160 or greater is acceptable.

1. The diet does not include the food groups in adequate
amounts. Some fad diets eliminate one or more of the food
groups. Do, diet tips, not deduct 10, diet tips, points if a food group’s nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are
adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from
carbohydrate sources. In order to prevent ketosis, at least 150g
of glucose/day is required. That’s 33-50% of total calorie
intake on a 1200-calorie diet. Keep in mind that is the minimum.
For highly active individuals, that amount should increase to
60%, diet tips, at times, i, diet tips, .e., immediately after, diet tips, exercise.

3. The, diet tips, carbohydrate content exceeds 20% concentrated sugars. At
least 80% of carbohydrate sources, diet tips, should be complex, and
preferably in the form of vegetables, seeds, and legumes.

4. The protein content exceeds 30%. A very high protein intake
is unnecessary, it places additional strain, diet tips, on the urinary
system, and it is a poor source of energy. Thirty percent is
more than adequate, even for growing children and teenagers. The
only group that requires higher protein intake are those who
recently, diet tips, suffered a severe injury (e.g., leg amputation),
infection, or surgery. However, these individuals will be under
the care of a physician, diet tips, with a special high protein diet.

5. Protein content accounts for 15% or less of total calories.
Although, diet tips, unnecessary in large amounts, protein still has many
vital functions, including tissue repair and the formation of
enzymes.

6. Fats exceed 30% of total intake. Besides increasing the risk
of cardiovascular disease, high fat diets have not been
demonstrated to decrease, diet tips, weight better than other methods of
‘proper’ eating.

7. Total fat consumption, diet tips, is less than 15% of total calories. Fat
in moderate amounts is essential for a healthy diet, and such a
diet provides taste to many foods. Fat intake below 15% for long
periods, for most individuals, is unrealistic. Fat intake that
is too low can also be detrimental to children and teenagers who
require ample kcalories for continued growth.

8. Total fat consumption is less than 25% essential fatty acids,
and saturated fat is more than 30% of total fat consumption.
Deduct 10 for each.

9. The diet does not suggest common foods, meaning foods you
should be able to obtain at any grocery store or market, diet tips, .

10. The foods for the diet, diet tips, are expensive or monotonous. Some
diets require the purchase of ‘their’ foods or expensive
‘organic’ foods only obtained through health food stores. Some
foods taste so bad they are difficult to tolerate repeatedly
(e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet does
not allow for substitutions or deviations, requiring a person to
live under ‘house arrest’ with the same food selections every
day.

12. The diet provides less than 1200 kcalories per day. Less
than that and the body’s basic functions may not be getting the
energy, vitamins and minerals needed to work properly, and the
dieter almost is certain to feel hungry all the time. Diets
below 1200 kcalories should be reserved for those under the
supervision of a dietitian or licensed physician, diet tips, . 13. The diet
requires the use of supplements. If the diet provides adequate
energy and it is well balanced, supplements are unnecessary.
‘Fat accelerators,’ such as ephedrine, may increase the rate of
weight loss, but the diet should be able to stand on its own
merit. Some diet clinics promote a vast array of herbal
preparations and fat accelerators, and this is where these
clinics make their money - not in their knowledge and ability as
nutritionists.

14. The diet does not recommend a realistic weight goal. Diets
should not, diet tips, be promoting the, diet tips, body of a Greek god, diet tips, or a supermodel.
They should not be suggesting that a person lose, diet tips, 100 pounds
(even if 100 pounds overweight). Nor should diets recommend
weight loss below an ideal weight.

15. The diet recommends or promotes more than 1-2 lbs/week
weight loss. Do not expect to lose more than 1-2 pounds of fat a
week - it is physically impossible, diet, diet tips, tips, unless chronically obese, at
which point 3 pounds may be possible. If more, diet tips, than, diet tips, two pounds is
lost per week, the body change is due to a loss of water, diet tips, and/or
muscle tissue. Gimmicks that promise 10 pounds in 2 weeks are
either simply not true or else something other than fat is being
lost. Also keep, diet tips, in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult and slower
it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.
Dieting should be a slow process by which a person changes
normal eating habits. It should not include looking for quick
fixes and quick plans promising short cuts and extreme changes -
a person would never stay with these programs and such diets do
not, diet tips, work long-term. The number of kcalories eaten, and the food
selections, diet tips, and their amounts, should be reevaluated on a regular
basis

With all of the conflicting studies and fuzzy interpretation of
information, it’s no wonder that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!

Whether it’s Atkins, the South Beach or some other low-carb
plan, as many as 30 million Americans are following a low-carb
diet.

Advocates contend that, diet tips, the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health, diet tips, problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several minerals.

Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the
scale show a year after going off the diet?

Let’s see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent a proportionately greater, diet tips, amount
of the total, diet tips, caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common:
None of the studies had participants with a mean age over 53 and
none, diet tips, of the controlled studies lasted longer than 90 days.

Information on older adults and long-term, diet tips, results are scarce, diet tips, .
Many diet studies fail to monitor the amount of exercise, and
therefore caloric, diet tips, expenditure, while participants, diet tips, are dieting.
This helps, diet tips, to explain discrepancies between, diet tips, studies.

The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories, diet tips, and do so over a long time period.

Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse, diet tips, effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets, diet tips, . But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement, diet tips, in these levels anyway, and this may offset an
increase, diet tips, caused, diet tips, by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.

Most low-carb diets cause, diet tips, ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and
confusion. During the initial phase of low-carb dieting some
fatigue and constipation may, diet tips, be encountered. Generally, these
symptoms dissipate quickly. Ketosis may also give the breath a
fruity odor, somewhat like nail-polish, diet tips, remover (acetone).

Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn’t matter weather they come from
carbohydrates or fat. Study, diet tips, discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise,, diet tips, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.

What Should, diet tips, You Do? - There are 3 important points, diet tips, I would like
to re-emphasize:

- The long-range success rate for low-carb and other types of
diets is similar.

- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.

- Strict, diet tips, low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more,
well-designed and controlled studies are needed. There just
isn’t a lot of good information available, especially concerning
long-range effects. Strict low-carb diets produce ketosis which
is an abnormal and potentially stressful metabolic state. Under
some circumstances this might cause health related
complications.

The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can’t see, diet tips, yourself eating the prescribed
foods longer than a few days or a week, then chances are it’s
not the right diet. To this end, following a moderately low fat
diet with a healthy balance of fat, protein, carbohydrate and
other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that
certain dietary fats are associated with reduction of disease.
Foods high in unsaturated fats that are free of trans-fatty
acids such as olive oil, fish, flaxseeds, and nuts are preferred
to fats from animal origins.

Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that
only 20 percent of a dieter’s calories should come from
saturated fat (i.e. meat, cheese, butter). This change comes as
Atkins faces competition from other popular low-carb, diet tips, diets that
call for less saturated fat, such as the South Beach diet plan.
Low-carb dieting should not be considered as a license to gorge
on red meat!

Another alternative, diet tips, to “strict” low-carb dieting would be to
give up some of the bad carbohydrate, diet tips, foods but not “throw out
the baby with the bath water”. In other words, foods high in
processed sugar, snacks, and white bread would be avoided, but
foods high in complex carbohydrates such as fruit, potatoes and
whole grains, retained.

Copyright 2005 Ardmore Internet Marketing, Inc.

With all of the conflicting studies and fuzzy interpretation of
information, it’s no wonder that confusion reigns when it comes
to the value and, diet tips, safety of low-carb diets. It seems like heated
debates are raging everywhere!

Whether it’s Atkins, the South Beach or some other low-carb
plan, as many as 30 million Americans, diet tips, are following a low-carb
diet.

Advocates contend that the high amount of carbohydrates in our
diet, diet tips, has, diet tips, led to increasing, diet tips, problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including fiber, vitamin C, folic acid, and
several, diet tips, minerals.

Any diet,, diet tips, weather low or high in carbohydrate, can produce
significant weight loss during the initial, diet tips, stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the
scale show a year after going off the diet?

Let’s see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate
consumption. Reducing, diet tips, total carbohydrate, diet tips, in the diet means that
protein and fat will represent a proportionately greater amount
of the total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some,, diet tips, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have, diet tips, been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics, diet tips, varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce.
Many diet, diet tips, studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.

The weight loss on low-carb, diet tips, diets, diet tips, is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.

Little evidence exists on the long-range safety of low-carb
diets, diet tips, . Despite the medical community concerns,, diet tips, no short-term
adverse effects have been found on cholesterol,, diet tips, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show, diet tips, up because of the, diet tips, short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and
confusion. During the initial phase of low-carb dieting some
fatigue and constipation may be encountered. Generally, these
symptoms, diet tips, dissipate quickly. Ketosis may also give the breath a
fruity odor, somewhat like nail-polish remover (acetone).

Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn’t matter weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like
to re-emphasize:

- The long-range success rate for low-carb and other types of
diets is similar.

- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.

-, diet tips, Strict low-carb diets are usually not sustainable as a normal
way, diet tips, of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that, diet tips, more,
well-designed and controlled studies, diet tips, are needed. There just
isn’t a lot of good information available, especially concerning
long-range effects. Strict low-carb diets produce ketosis which
is, diet tips, an abnormal, diet tips, and potentially stressful metabolic state. Under
some circumstances this might cause health related
complications.

The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If, diet tips, you can’t see yourself eating the prescribed
foods longer than a few days or a week, then chances are it’s
not the right diet. To this end, following a moderately low fat
diet with a healthy balance of fat, protein, carbohydrate and
other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that
certain dietary fats are associated with reduction of disease.
Foods high in unsaturated fats that are free of trans-fatty
acids such as olive oil, fish, flaxseeds, and nuts are preferred
to fats from animal origins.

Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that
only 20 percent of a dieter’s calories should come from
saturated fat (i.e. meat, cheese, butter). This change comes as
Atkins faces competition from other popular low-carb diets that
call for less saturated fat, such as the South Beach diet plan.
Low-carb dieting should not be considered as a license to gorge
on red meat!

Another alternative to “strict” low-carb dieting would be to
give up some of the bad carbohydrate foods but not “throw out
the baby with the bath water”. In other words, foods high in
processed sugar, snacks, and white bread would be avoided, but
foods high in complex carbohydrates such as fruit, potatoes and
whole grains, retained.

With all of the conflicting studies and fuzzy interpretation of
information, it’s no wonder, diet tips, that confusion reigns when it comes
to the value and safety of low-carb diets. It seems like heated
debates are raging everywhere!

Whether it’s Atkins, the South Beach or some other low-carb
plan, as many as 30 million Americans are following a low-carb
diet, diet tips, .

Advocates contend, diet tips, that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health, diet tips, problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate, diet tips, diets may lead to deficiencies of
some key nutrients,, diet tips, including fiber, vitamin C, folic acid, and
several minerals.

Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting is in being able to
lose the weight permanently. Put another way, what does the
scale show a year after going off the diet?

Let’s see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat, diet tips, will represent a proportionately greater amount
of the total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point
where the body becomes ketogenic, diet tips, . Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels, diet tips, excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have been small with a wide
variety of research objectives. Carbohydrate, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants, diet tips, with a mean age over 53 and none of
the controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while participants are dieting.
This helps to explain discrepancies between studies.

The weight loss on low-carb, diet tips, diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over, diet tips, a long time period.

Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no, diet tips, short-term
adverse effects have been found on, diet tips, cholesterol, glucose, insulin
and blood-pressure levels among participants, diet tips, on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain, and
confusion. During the initial phase of low-carb dieting, diet tips, some
fatigue and constipation may be encountered. Generally, these
symptoms dissipate quickly. Ketosis may also give the breath a
fruity odor, somewhat like nail-polish remover (acetone).

Low-carb diets do not enable, diet tips, the consumption, diet tips, of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn’t matter, diet tips, weather they come from
carbohydrates or fat. Study discrepancies are likely the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like
to re-emphasize:

- The long-range success rate for low-carb and other types of
diets is similar.

- Despite their popularity, little information exists, diet tips, on the
long-term, diet tips, efficacy and safety of low-carbohydrate diets.

- Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more,
well-designed and controlled studies are needed. There just
isn’t a lot of good information available, especially concerning
long-range effects. Strict low-carb diets produce ketosis which
is an abnormal and potentially stressful metabolic state. Under
some circumstances this might cause health related complications.

The diet you choose should be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to reach your
weight goal. If you can’t see yourself eating the prescribed
foods longer than, diet tips, a few days or a week, then chances are it’s
not the right diet. To this end,, diet tips, following a moderately low fat
diet with a healthy balance of fat, protein, carbohydrate and
other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that
certain, diet tips, dietary fats are associated with reduction of disease.
Foods high in unsaturated fats that are free of trans-fatty
acids such as olive oil, fish, flaxseeds, and nuts are preferred
to fats, diet tips, from animal origins.

Even promoters of the Atkins diet now say people on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health, diet tips, professionals that
only, diet tips, 20 percent of a dieter’s calories should come from
saturated fat (i.e. meat, cheese, butter). This change comes as
Atkins faces competition from other popular low-carb diets that
call for less saturated fat, such as the South Beach diet plan.
Low-carb dieting should not be considered as a license to gorge
on red meat!

Another alternative to “strict” low-carb dieting would be to
give up some of the bad carbohydrate foods but, diet tips, not “throw out
the baby with the bath water”. In other words, foods high in
processed sugar, snacks, and white bread would be avoided, but
foods high in complex, diet tips, carbohydrates such as fruit, potatoes and
whole grains, retained.

If some is suffering from diabetes, it means that his body cannot, diet tips,, diet tips, produce, diet tips, insulin in normal fashion. As a result, it increases the glucose level in the blood. Switching to healthy diabetic, diet tips, diet plan can be of help at this time. Planning for an appropriate diet is a crucial part of your treatment journey, because it can manage the level of glucose in your blood.

Sensible selections of food along with healthy and disciplined lifestyle are the two key success points of diabetic treatment. A healthy diabetic diet plan must include six essential factors such as restricting consumption for sweet products, frequent eating, attentive towards carbohydrate consumption, consume plenty amount of whole grain, diet tips, foods, fruits and vegetables, eating low-fat products, restriction in alcohol consumption.

Diabetic Diet

If you are having diabetes, it doesn’t mean that you should start eating special foods or depend on only strict diabetic diet plan. In most of the case, it is simply switching to a variety of foods in moderate amounts but following a fixed timing.

You should not follow a complicated diabetic diet plan, rather your diet should, diet tips, comprise with a wise selection of nutrients and low in calorie and fatty contents. There are two, diet tips, essential factors that you must not forget while preparing your diet plan. One is eating foods at regular time every day and the second point is the selection of healthy food in right amounts.

Carbohydrate counting is a crucial part for healthy diet plan, especially if you are on insulin medication. In fact, fat and protein counting is not as important as carbohydrate counting is. But that doesn’t mean you should not be careful enough about the fat or protein intake. High calorie and high fat always increase the risk of various health complications including cardiac problems, high cholesterol and high blood pressure.

Diabetic, diet tips, Diet and Sweets Consumption

The fact says if you are suffering from diabetes, all your near and dear ones continuously warn you not to have sweets in your diet. Contrary to popular belief, scientific studies confirmed that sweets may not produce any harm if it can be used in a balanced amount in the meal plan. Although, different sweets affect blood sugar, diet tips, level in a varied fashion, but the total carbohydrate count matters the most. If you consider a small amount of sweets in your overall diabetic diet, diet tips, plan, it will not harm your health.

Vegetarian Diet

Some people believe that switching to a vegetarian diet may cure their diabetes problem, but it is not totally correct. Well, it can be managed well with vegetarian diet compared to a non-vegetarian one. In that sense, vegetarian diet can be a wise, diet tips, inclusion to diabetic diet plan.

There is no hard-and-fast rule for preparing a vegetarian diet plan. Vegan diet is the austere form of vegetarian diet. Vegans typically do not feed themselves on any sort of animal products such as dairy and egg. However, other vegetarians, diet tips, can eat these products.

An austere vegan diet comprises of almost no-cholesterol content in it. It also contains low saturated fat. It is mostly prepared with a generous, diet tips, selection of fruits, vegetables, whole grains and legumes. These food products are essentially high in fiber. Typically, a vegetarian diet offers lesser calories than non-vegetarian one. So it is beneficial for diabetic patients.

Vegetarian diet is an effective choice in diabetic diet plan because of its weight loss ability which significantly benefits people with type-II diabetes. Some scientific, diet tips, studies confirmed that, diet tips, vegetarian diet can make the body, diet tips, more receptive to insulin.

Vegetarian diet, diet tips, can not cure diabetes, but of course it can alleviate various diabetes-related symptoms including cardiovascular disease and kidney problems. But, obviously this is profoundly dependent on the selection of food, diet tips, .

If you have diabetes and you are planning to change your diet to a vegetarian one, you should consult your dietician. The dietician can guide you for the best selection of diabetic diet plan suitable to your health system

With all of the conflicting studies and fuzzy interpretation of
information, it’s no wonder that confusion reigns when it comes
to the value and, diet tips, safety of low-carb diets. It seems like heated
debates are raging everywhere!

Whether it’s Atkins, the South Beach or some other low-carb
plan, as many as 30 million Americans are following a low-carb
diet.

Advocates contend that the high amount of carbohydrates in our
diet has led to increasing problems with obesity, diabetes, and
other health problems. Critics, on the other hand, attribute
obesity and related health problems to over-consumption of
calories from any source, and lack of physical activity. Critics
also express concern that the lack of grains, fruits, and
vegetables in low-carbohydrate diets may lead to deficiencies of
some key nutrients, including, diet tips, fiber, vitamin C,, diet tips, folic acid, and
several minerals.

Any diet, weather low or high in carbohydrate, can produce
significant weight loss during the initial stages of the diet.
But remember, the key to successful dieting, diet tips, is in being able to
lose the weight permanently. Put another way, what does the
scale show a year after going off the diet?

Let’s see if we can debunk some of the mystery about low-carb
diets. Below, is a listing of some relevant points taken from
recent studies and scientific literature. Please note there may
be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate
consumption. Reducing total carbohydrate in the diet means that
protein and fat will represent, diet tips, a proportionately greater amount
of the total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a, diet tips, point
where, diet tips, the body becomes ketogenic. Other low-carb diets like the
Zone and Life Without Bread are less restrictive. Some, like
Sugar Busters claim to eliminate only sugars and foods that
elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have been small with a wide
variety of, diet tips,, diet tips, research objectives. Carbohydrate,,, diet tips, diet tips, caloric intake,
diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of
the studies had participants with a mean age over 53 and none of
the controlled studies lasted longer than, diet tips, 90, diet tips, days.

Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and
therefore caloric expenditure, while, diet tips, participants are dieting.
This helps to explain discrepancies between studies.

The weight loss on low-carb diets is a function of caloric
restriction and diet duration, and not with reduced carbohydrate
intake. This finding suggests that if you want to lose weight,
you should eat fewer calories and do so over a long time period.

Little evidence exists on the long-range safety of low-carb
diets. Despite the medical community concerns, no short-term
adverse effects have been found on cholesterol, glucose, insulin
and blood-pressure levels among participants on the diets. But,
adverse effects may not show up because of the short period of
the studies. Researchers note that losing weight typically leads
to an improvement in these levels anyway, and this may offset an
increase caused by a high fat diet. The long range weight change
for low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential
consequences are nausea, vomiting, abdominal pain,, diet tips, and
confusion. During the initial phase of low-carb dieting, diet tips, some
fatigue and constipation may be encountered. Generally, these
symptoms dissipate quickly. Ketosis may also give the breath a
fruity odor, somewhat like nail-polish remover, diet tips, (acetone).

Low-carb diets do not enable the consumption of more calories
than other kinds of diets, as has been often reported. A calorie
is a calorie and it doesn’t matter weather they come from
carbohydrates or fat. Study discrepancies are likely, diet tips, the result
of uncontrolled circumstances; i.e. diet participants that cheat
on calorie consumption, calories burned during exercise, or any
number of other factors. The drop-out rate for strict (i.e. less
than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like
to re-emphasize:

- The long-range success rate for low-carb and other types of
diets is similar, diet tips, .

- Despite their popularity, little information exists on the
long-term efficacy and safety of low-carbohydrate diets.

-, diet tips, Strict low-carb diets are usually not sustainable as a normal
way of eating. Boredom usually, diet tips, overcomes willpower.

It is obvious after reviewing the topic, that more,
well-designed and controlled studies are needed. There just
isn’t a lot of good information available, especially concerning
long-range effects. Strict low-carb diets produce ketosis which
is an abnormal, diet tips, and potentially stressful metabolic state. Under
some circumstances this might cause health, diet tips, related
complications.

The diet you choose should, diet tips, be a blueprint for a lifetime of
better eating, not just a quick weight loss plan to, diet tips, reach your
weight goal. If you can’t see yourself eating the prescribed
foods longer than a few days or a week, then chances are it’s
not the right diet. To this end, following a moderately low fat
diet with a healthy balance of fat, protein, carbohydrate and
other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that
certain dietary fats are associated with reduction of disease.
Foods high in unsaturated fats that are free of trans-fatty
acids such as olive oil, fish, flaxseeds, and nuts are preferred
to fats from animal origins.

Even promoters of the Atkins diet now say people, diet tips, on their plan
should limit the amount of red meat and saturated fat they eat.
Atkins representatives are telling health professionals that
only 20 percent of a dieter’s calories should come from
saturated fat (i.e. meat, cheese, butter). This change comes as
Atkins faces competition from other popular low-carb diets that
call for less saturated fat, such as the South Beach diet plan.
Low-carb dieting should,, diet tips, diet tips, not be considered as a license to gorge
on red meat!

Another alternative to “strict” low-carb dieting would be to
give up some of the bad carbohydrate foods but, diet tips, not “throw out
the baby with the bath water”. In other words, foods high in
processed sugar, snacks, and white bread would be avoided, but
foods high in complex carbohydrates such as fruit, potatoes and
whole grains, retained. The information contained in this
article is for educational purposes only and is not intended to
medically diagnose, treat or cure any disease. Consult a health
care, diet tips, practitioner before beginning any health care program.

The human body is designed to run best on a certain type and balance of fuel. Unfortunately the latest low-carbohydrate, diet tips, fad diets are not fuel that the human, diet tips, body was designed to run on. Low - carbohydrate diets can cause several health concerns over time. Here are the top seven.
1. Gout
Gout is a form of arthritis that occurs when excessive, diet tips, uric acid levels, start to crystalize in joints, leading to pain and inflamation. Uric acid is a waste product in the liver’s metabolism of protein. Excessive, diet tips, amounts, diet tips, of protein may lead to an inability of elimination of uric acid. The FAT, diet tips, LOSS COACH recommends you should not to exceed 1-1.25 grams of protein per lean pound of body weight.
2. Kidney Stones
Kidney stones are hard masses that form in the kidneys when uric acid or calcium oxalate crystalizes and over, diet tips, time form stones. Insoluble fiber found only in carbohydrates reduces the absorption of calcium, which cause urinary calcium levels to drop resulting in prevention of kidney stone’s formation. The FAT LOSS COACH program recommends the consumption of 30 or more grams of fiber daily. This is not attainable on low - carbohydrate diets.
3. Constipation and Poor Intestinal Health
To maintain good intestinal health our bodies require thirty or more grams of fiber daily. Fiber is divided into two types soluble and insoluble. Insoluble fiber is vital in formation of stools and decreases the time process of waste elimination, diet tips, . Low carbohydrate diets are too low in insoluble fiber and increase, diet tips, risk of constipation. Poor transit time of waste material increases risk of certain colon cancers. Insoluble fibers prevent the buildup of mucus on intestinal walls which lead to poor absorption of nutrients into the body. Low carbohydrate diets are inadequate to maintain good intestinal wall health. The FAT LOSS COACH, diet tips, program uses whole grains, oats, beans, fruits and vegetable which are rich in soluble, diet tips, and insoluble fiber. This lowers the risk for constipation, irritable bowel, diverticulitis, crohn’s disease, hemorrhoids and colon cancers.
4. Rise in Cholesterol Levels increase Risk Heart Disease
Risk of, diet tips, heart disease increases on a low carbohydrate, low fiber diets. These diets promote excessive amounts of animal protein, cholesterol and saturated fat. Exuberant amounts of, diet tips, protein increase homocysteine, which is a bi product of the amino acid methionine. Many experts believe that high homocysteine levels have many toxic effects which lead to increase risk of heart disease and hardening of arteries. Low carbohydrate, low fiber diets reduce the absorption and elimination of digestive bile in the intestines. Digestive bile is produced in the liver from cholesterol. A decrease in digestive bile production raises blood serum cholesterol levels which increases risk of heart disease. Unlike low carbohydrate diets the FAT LOSS COACH promotes nutritional balance providing 30% protein, 50% high fiber carbohydrates, 20% fat.
5. Osteoporosis
Osteoporosis is the reduction of bone density, due to the loss of calcium over long periods of time. Several dietary factors increase the risk of osteoporosis. When dietary protein reaches excessive levels, so does the loss of calcium in the urine. Most studies show that a life - long high protein diet results in an increase of osteoporosis. Poor intestinal health due to low fiber diets cause inadequate absorption of calcium in intestines contributing, diet tips, to poor bone formation. This would suggest that all low carbohydrate diets cannot become a life long lifestyle of eating. This is only one of many reasons why low carbohydrate diets provide poor Long Term Weight Control, diet tips, . Interestingly, a diet too low in protein can also increase risk of osteoporosis. There is no one size fits all when managing our weight. All FAT LOSS COACH programs are customized to the individual, diet tips, providing the right balance of protein, carbohydrate, diet tips, and fat.
6. Loss of Muscle and Reduction of Metabolism
Any diet that applies, diet tips, the restriction, diet tips, of calories less than the body’s daily requirements over long periods of time will result in the loss of lean muscle tissue and a decrease in the metabolism. All low carbohydrate diets are focused solely on weight loss, diet tips, . The loss of fat comes at a high cost, which is the loss of lean muscle. The loss of muscle reduces the resting metabolic rate, which is the major cause for rebound weight gain. Research shows 95% of all dieters’ will regain that weight back. WE DON’T FAIL AT DIET’S - DIET’S FAIL US! The, diet tips, FAT LOSS COACH is a nutritional breakthrough because of it’s three day eating cycle, called the GLYCO - CYCLE. The secret is we don’t try to lose fat every day., diet tips, That would result in losing muscle and reducing metabolism. ( Go to FAT LOSS COACH story to learn how the Glyco - Cycle was discovered ).
7. Poor Exercise Performance and Recovery
Carbohydrates are the primary fuel for your muscles and brain. Eating a low carbohydrate diet prevent proper maintenance of muscle and liver glycogen ( storage form of carbohydrate and water ), decreasing muscle performance and increasing muscle fatigue. ATP is the main source of energy for all muscle contraction, diet tips, . When a muscle is used,, diet tips, a chemical reaction breaks down ATP to produce energy. There is only enough ATP stored in the muscle for a few contractions, diet tips, . More ATP is needed. There are three enzyme systems that can create more ATP. The three sources of ATP for muscle contraction are carbohydrates, fatty acids and amino acid proteins. Carbohydrates metabolize efficiently and are therefore used first. If carbohydrates are not available, your muscles metabolize fatty acids and amino acids as secondary sources of ATP. These secondary sources, diet tips, are not efficient, which, diet tips, consequently cause your strength and endurance to, diet tips, drop drastically. The FAT LOSS COACH is, diet tips, customized to your amount of muscle and exercise schedule. It provides 50% of your calories from high fiber, low glycemic ( turn into blood, diet tips, sugar slowly ) carbohydrates which are metabolized into muscle energy best. This will lead to increases in strength and muscle endurance.
Final Thoughts
Long term success managing weight starts with the right approach. If you are overweight, the real problem is that you have too much body fat for how much muscle you possess. A body composition solution is needed, not just a weight loss diet. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. To maintain your results your eating habits must develop life long character. Low carbohydrate diets provide initial weight loss, but at the high cost of losing muscle and reducing metabolism. They are inadequate sources of fuel to support exercise activity, which is vital in maintaining good health. The risks to your health long term makes low carbohydrate diet’s poor solutions for life long weight management.

Dr,, diet tips, diet tips, Atkins diet has been at the heart of, diet tips, heated controversy
in recent times.

On May 26, 2004, diet tips, A Florida businessman filed suit against
the makers of Atkins diet, based on low carb recipes, as
opposed to rival diets which favor low fat recipes.

The, diet tips, businessman claimed as a consequence of following
Dr Atkins diet, he suffers from severe heart disease,
necessitating angioplasty and a stent. He is seeking a court
injunction banning Atkins Nutritionals from marketing its
products without a warning of potential health risks and
asks for compensatory damages.

The Physicians Committee for Responsible Medicine
(PCRM, www.pcrm.org) reported that :”about 30 percent
of individuals on an Atkins diet experienced increases in LDL
(”bad”) cholesterol of at least 10 percent in a study published
May 18, 2004, in the Annals of Internal, diet tips, Medicine.

Two study participants dropped out because of elevated
cholesterol levels and a third developed chest pain and
was subsequently diagnosed, diet tips, with coronary heart disease.”

High protein low carb recipes based diets such as Dr Atkins
diet have been criticized by major health organizations
including the American Heart Association, the American
Dietetic Association, and the American Kidney Fund.

The Nutrition Committee of the Council on Nutrition,
Physical Activity, and Metabolism of the American Heart
Association states, “High-protein diets are not recommended
because they restrict healthful foods that provide essential
nutrients and do not provide the variety of foods needed to
adequately meet nutritional needs. Individuals who follow, diet tips,
these diets are therefore at risk for compromised vitamin
and mineral intake, as well, diet tips, as potential cardiac, renal, bone,
and liver abnormalities overall.”

The PCRM also says they have received more than 560
complaints of illnesses and fatalities allegedly related to
Atkins-type diets - low carb recipes - through an on-line
registry…including more than two dozen, diet tips, reports of
potentially life-threatening cardiac arrhythmias and the
reported death of a 16-year-old girl in Missouri who was
following a low carb diet

According to PCRM President Neal Barnard, M.D Atkins diet
proponents “push dieters to avoid healthy foods, like rice,
beans, and pasta, while ignoring the risks of high-cholesterol,
high-fat meat and cheese. The idea that cholesterol and
saturated fat don’t matter is a dangerous myth.”

In additon to CHD - coronary heart disease - Atkins diet has
also been blamed for a number, diet tips, of other “atrocities”, such as:
colon cancer, impaired kidney function,, diet tips, osteoporosis,
complications of diabetes, and to cap it all: constipation,
headache, bad breath, muscle cramps, diarrhea, general
weakness.

In an article titled: “Low Carb Diet Truth - Why Atkin’s Low
Carb Diet Doesn’t Work”, Keith Klein (www.ineedcarblo.com)
notes that “Low carb diets don’t produce long-term results.
These diets do not work, and are bad for the health.”

Also, “In the case of the low-carb diet, the down-side
outweighs the up-side by a huge margin.

A problem that adds to the confusion is the simple fact that
cutting back on carbohydrates works, at least for a quick
drop in body fat and body water.

The piece of the puzzle missing for most dieters is the
long-term effects on the body due to such a drastic
reduction in carbohydrates.”

To solve the long-term effects problem, low-carb diets
such as the South Beach Diet introduce carbohydrates after
the 14 days initial phase.

But what does the other side say? As expected, we hear
a totally different story.

One of the most articulate of the Atkins diet defenders is
Anthony Colpo (www.theomnivore.com).

Here is a quick summary of his “6 myths” article:

1. Coronary heart disease (CHD)

If you want to maximize your chances of avoiding CHD,
a diet high in antioxidants and phytochemicals, a low glycemic
load, and regular consumption of omega-3 fats,
appears to be just what Dr Atkins diet recommends.

A low carb diet based on paleolithic food choices, that is,
a diet based on free-range animal products and low
carbohydrate,, diet tips, low-glycemic plant foods, fits the bill quite
nicely. So go ahead, eat your steak and salad!

2. Low-Carbohydrate Diets Contain Too Much Fat, and
Fat Makes You Gain Weight

Some folks have been so inculcated with the simplistic
“fat makes you, diet tips, fat” theory that they just cannot believe
a diet high in fat can lead to a loss of bodyfat.

The fact is, high fat, diet tips, diets can result in spectacular fat loss
- as long as carbohydrate intake, diet tips, is kept low. Eat a diet that, diet tips,
is, diet tips, high in both fat and carbohydrate and your bodyfat
percentages will head north real quick!

The Standard Western Diet (SWD) is typically, diet tips, high in
both fat and carbohydrate - and often leads to obesity.

3. Low-carb, High-Protein Diets cause Osteoporosis

A review of the research in this area shows that high
protein intake, in the presence of alkalinising fruit and
vegetable intake and adequate calcium intake, either has
no adverse affect on bone mass or has a positive affect
on bone mass.

We can see that a low-carbohydrate, high fat, high protein
diet is a far better choice for building strong bones than
a low-fat, high-carbohydrate diet.

It ensures adequate intake of protein;,, diet tips, diet tips, it replaces
acid-forming, phytate-containing grains and legumes with
alkalinising fruits and vegetables; and the fat content of
such a diet assists the absorption of fat-soluble
bone-building vitamins like Vitamin D and K.

4. High-Protein Diets Cause, diet tips, Kidney Disease

Bodybuilders and strength athletes have been consuming
high-protein diets for decades. Given the widespread global
participation in these activities, if the claims of kidney
damage were true, by now there would, diet tips, be an enormous
number of case studies of ex-bodybuilders and strength
athletes afflicted with kidney disease.

Needless to say, this is not the case.

A comparison, diet tips, of healthy, diet tips, subjects eating 100g or more
of protein per day with long-term vegetarians eating 30g
or less of protein per day concluded that both groups had
similar kidney function. The subjects were aged 30-80 and
both groups, diet tips, displayed similar progressive deterioration of
kidney function with age.

Individuals with healthy kidney, diet tips, function have little to fear
from higher levels of protein consumption.

5; Low-Carbohydrate Diets Put You In Ketosis, And Ketosis
Is Dangerous!

First of all, it should be pointed out that not all low-carb diets
induce ketosis. Carbohydrates can be restricted, but not, diet tips,
necessarily to, diet tips, the point where ketosis is induced (daily
carbohydrate intake of 50g or less, diet tips, seems to be a reliable
benchmark).

If carbohydrate intake is kept low enough however, one
eventually enters a state known as ketosis, characterised
by a measurable, diet tips, increase of ketones in the bloodstream.

Ketones are an, diet tips, intermediate product of fat breakdown,
and are an alternative source of energy to glucose.
Ketosis indicates a heightened state of fat-burning.

Contrary to the alarmist claims of some critics, there is
nothing dangerous about ketosis. One of the more
important functions of ketones is to serve as an alternative
fuel source for the brain - contrary to the claims of some
that the brain can only use glucose for fuel.

Despite the hype, healthy people have little to fear from
ketosis - unless they have a strong aversion to losing fat!

6; Low Carb Diets Are An Unproven Fad!

This has to be the most ridiculous criticism of all,
especially when one considers its source.

The human species has been eating, diet tips, a meat-based diet
for 2.4 million years, and analysis of the diets consumed
by recent hunter-gatherer societies (the best available
surrogate for paleolithic nutrition) shows that plant foods
comprised, on average, one-third of daily food intake -
the rest was derived from animal products.

What’s more, the bulk of these plant foods were low-glycemic,
low-carbohydrate items such as nuts, seeds, wild fruits and
vegetables.

Carbohydrate-rich cereal grains did not appear in any
meaningful quantity in the human diet until the onset of, diet tips, the
agricultural revolution some 10,000 years, diet tips, ago, diet tips, .

Humans evolved on meat-based, low to moderate carbohydrate
nutrition, meaning that low carbohydrate diets are far more in
accordance with man’s genetic evolution than the low-animal, diet tips,
fat, high carbohydrate nonsense that is currently espoused
by mainstream authorities.

The anti-animal fat, high carbohydrate diet concept is
a mere 4 decades old, nothing more than a speculative
construct of mid-twentieth century researchers who were at
a loss to explain the high prevalence of CHD in modernized
countries.

While the paleolithic, diet tips, diet kept the human species thriving for
over two-million years, the, diet tips, track record of the high-carbohydrate,
grain-based diet movement is atrocious - their persistent,
fanatical rantings against animal fats have been remarkably
successful in driving people towards vegetable fats and
carbohydrate-rich foodstuffs, the increasing consumption
of which has been, diet tips, accompanied, diet tips, by alarming increases in the
incidence of obesity and Type-2 diabetes

And here is his conclusion, which I quote as is:

“Those criticising low-carbohydrate diets often do so under
false pretenses. They unfairly equate high-carb, high-fat diets
with low-carb, high-fat diets, even though they have vastly
different metabolic effects.

Another tactic employed by such, diet tips, critics is to create fear of
possible adverse effects, which upon closer inspection only
concern, diet tips, individuals with certain metabolic, diet tips, defects. As we have
seen, this tactic is applied to claims of kidney damage and
ketoacidosis, even though there is no evidence that
low-carbohydrate diets initiate these ailments.

Indeed, hypertensive kidney damage and ketoacidosis are
complications of diabetes, a disease associated with
excessive carbohydrate intake.

Years ago, I believed the high-carbohydrate propaganda
and followed a low-fat, high carbohydrate diet. When it
became apparent that this diet was not conducive to optimal
health and performance, I had no choice but to experiment.
Through trial and error I adopted a paleolithic-style
low-carbohydrate diet. The result has been a marked
improvement in energy, mental focus, blood sugar control,
and an ability to maintain year round single-digit body-fat levels.
I encourage all my personal training clients to follow, diet tips,
low-carbohydrate nutrition, and those who take my advice
invariably experience benefits similar to my own.”

There you are, with the pro and cons of Atkins diet.

In the last 12 months or so, low, diet tips, carbohydrate diets have captured the hearts and weight loss hopes of the American public. And why not? These diets promise quick weight loss and the ability to keep eating fatty foods, diet tips, . If you love your steak and eggs, this seems like the ultimate diet. However, before signing up, the low carb diet bears a review. Is it really the right diet for you?
The premise of the Atkins or any low carbohydrate diet is that carbohydrates are the source of all our, diet tips, weight loss woes. There is some real substance to the argument in that we Americans have been eating, diet tips, excessive amounts of refined carbohydrates which have, diet tips, caused many of us to become insulin resistant as the body continues to wage war against repeated blood sugar spikes brought on by our poor eating habits.
The Atkins diet and other very low, diet tips, carbohydrate diets take your, diet tips, body out of a sugar burning state by practically eliminating all carbs for an induction period that can last two weeks or more. The body will continue to burn sugar as it primary energy source until it essentially runs dry and then converts to burning fat. During the conversion, the dieter, diet tips, can feel tired, irritable, have headaches or get dizzy. Once you get past this incredibly tough period, you are allowed to eat a few carbs, but generally not more than 60 grams a day. That’s like eating one bagel a day and then stopping. This is a difficult road to follow for a liftetime.
In fact, a recent study showed that most adults who start a low carbohydrate diet quit the diet within a year. Admittedly, there is great progress by Atkins and other food manufacturers to dramatically reduce the amount of effective carbs in some food offerings that could be classified as comfort foods (e.g., muffins, brownies, yogurt and more). This helps but you cannot have much if you want to stay within the diet guidelines.
In addition to the loss of almost all traditional comfort foods, by cutting out carbohydrates, the diet is also cutting out a lot of foods that are good for us. Fruits and vegetables have fiber, vitamins and phytonutrients that help keep us healthy. Limiting fiber while consuming a lot, diet tips, of saturated fat, is not the most heart healthy diet.
The low carb diet does take a person out of a primary sugar burning, diet tips, state into a fat burning state. However, some literature makes it sound as though you cannot burn fat any other way. The fact is that we are all burning some fat, we may just be adding more fat faster than we burn it. Modifying the diet to eliminate refined carbohydrates and focusing on high quality protein and good fats will gradually train the body to burn more fat and less sugar.
To their credit, the Atkins group have refined their diet guidelines from their original ‘eat all the fat you want’ stance to ‘eat moderate amounts of good fats’. This is not only a heart healthy step forward but is also likely, diet tips, to help your weight loss efforts as essential fatty acids, diet tips, (the good fats) can help you actually burn more fat. However,, diet tips, when you consider that carbs, diet tips, are already limited on this diet, I’m not sure what you eat except grilled chicken breast, fat free cottage cheese and egg-white omelets. , diet tips, This effectively transforms the diet into a high-protein,, diet tips, low-calorie diet which, if it becomes low calorie, will induce the body to lower its metabolism.
But the one thing you need to know, diet tips, about why the Atkins diet brings about significant weight loss in the first week is that it sends the body into ketosis. Without getting technical,, diet tips, this is a body imbalance that causes your body to flush out toxins (ketones) through your urine like crazy! What you are losing then is primarily water - not fat. Over the long term, restricting carbohydrate consumption to the levels recommended in Atkins and other similar diets, diet tips, is that they overlook the fact that your body needs carbohydrates, diet tips, to utilize the protein you consume. Thus, just like the low calorie diet, this diet cannot help you increase or even maintain muscle mass if carbohydrates are not consumed at a higher level than, diet tips, they recommend.
Finally, if you go off of the low carb diet, your body will immediately stop burning fat as it’s primary fuel, diet tips, source. Adding carbs back, diet tips, into the diet will usually cause weight gain as the water weight loss comes back within days.
If you are committed to fat loss success, then you cannot overlook the body’s need for sufficient calorie levels, diet tips, to prevent the body from lowering its metabolism. You also need sufficient protein that the body can utilize to have a shapely figure (this goes for guys and gals), youthful skin and great hair. Keep the fruits and vegetables, permit yourself a serving or two of a whole grain bread or pasta, focus on high quality proteins and good fats, get calcium from low fat dairy products such as yogurt and your body will respond with a slow, steady and healthy weight loss.
Here’s to your health as well as your weight loss success!