Secrets of a Low Carb Diet

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This is a great ebook for those who really looking for free help to lose weight.

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Secrets of a Low Carb Diet

  1. 1. ; !"#$%&()*+,-./0123456789:;?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[]^_`abcdefghijklmnopqrstuvwxyz{|}~•Root EntryFMicrosoft Word-DokumentMSWordDocWord.Document.89qOh+0PX|Secrets of a Low Carb DietNormalMike13@!@B,@"qA@•NH[bbDefault$a$1$A$*$/B*OJQJCJmHsHPJ^JaJ_HtHnH@@Heading 2@&&F&F$5BA@BAbsatz-Standardschriftart44WW8Num1z0B*phOJQJ**WW8Num1z1OJQJ**WW8Num1z2OJQJ*!*WW8Num1z3OJQJ414WW8Num2z0B*phOJQJ*A*WW8Num2z1OJQJ*Q*WW8Num2z2OJQJ*a*WW8Num2z3OJQJ>q>WW8Num3z0B*phOJQJ65^J**WW8Num3z1OJQJ**WW8Num3z2OJQJ**WW8Num3z3OJQJ>>WW8Num5z0B*phOJQJ65^J**WW8Num5z1OJQJ**WW8Num5z2OJQJ**WW8Num5z3OJQJ**WW8Num9z0OJQJ**WW8Num9z1OJQJ**WW8Num9z3OJQJ0!0WW8Num11z0OJQJCJ616WW8Num13z0B*phOJQJ,A,WW8Num13z1OJQJ,Q,WW8Num13z2OJQJ,a,WW8Num13z3OJQJ,q,WW8Num14z0OJQJ,,WW8Num14z1OJQJ,,WW8Num14z2OJQJ@@WW8Num16z0B*phOJQJCJ65,,WW8Num16z1OJQJ,,WW8Num16z2OJQJ,,WW8Num16z3OJQJ,,WW8Num17z0OJQJ,,WW8Num17z1OJQJ,,WW8Num17z2OJQJ*&)1&Page NumberFRFHeading4x$OJQJCJPJ^JaJ*BR*Text body5CJ /Qb List6^J@r@Caption7xx$CJ6^JaJ]&&Index8$^J::Body Text 29$a$CJ(5((Contents 1:44Contents 2;^]`44Contents 3<^]`44Contents 4=^]`44Contents 5>^]`44Contents 6?^]`44Contents 7@^]`44Contents 8A^]`44Contents 9B^]`,2,HeaderC!, B,Footer
  2. 2. D!>R>Contents 10E^]`4b4Table ContentsF$>ar>Table HeadingG$a$$5!<i:p!!!!!!!!!!!!!#?TA-F$%&()*+,-.4. <L&YbiwbZ2@&:2CNafwNXNp&>z(J(n(*&+++++83Z@FF/0123456789:;?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[]^_`abcdef!,:A}hFXX"!^`P^@`@^`0^```^`^`^`^``^0`0^`OJQJB*ph^`OJQJB*ph`^`OJQJB*ph65^J^`.`^`OJQJB*ph65^J^`)^8`8.^`OJQJ^`.^`OJQJCJ^8`8.^`OJQJB*ph^`OJQJ^8`8OJQJB*phCJ65^`OJQJWW8Num1WW8Num2WW8Num3WW8Num4WW8Num5WW8Num7WW8Num8WW8Num9WW8Num10WW8Num11WW8Num12WW8Num13WW8Num14WW8Num16WW8Num17@iiPGTimesNew Roman5Symbol3&Arial;Wingdings?4Courier New5SimSun5Tahoma5TahomaBhf^/5^/500Secrets of a Low Carb DietMikeDyKyKhttp://www.cdc.gov/nccdphp/dnpa/bmi/index.htmDyKyK(http://www.cdc.gov/PDd>qQ(#,.fBA?R=PrXXD )UVPFPrXXD )UVJFIFHHVPhotoshop 3.08BIMResolutionHH8BIMFX Global Lighting Angle8BIMFX Global Altitude8BIMPrint Flags8BIMCopyright Flag8BIMJapanese Print Flags8BIMColor Halftone SettingsH/fflff/ff2Z5-8BIMColor Transfer Settingsp8BIMGuides@@8BIMURL overrides8BIMSlices{Olowcarb_coverO8BIMICC Untagged Flag8BIMLayer ID Generator Base8BIMNew WindowsThumbnailUppJFIFHHAdobedpU"?3!1AQa"q2B#$Rb34rC%Scs5&DTdE£t6UeuFVfv7GWgw5!1AQaq"2B#R3$brCScs4%&5DTdEU6teuFVfv7GWgw?/M:f3LB]3|,3aa8E3~}O©D=R8u?6@}5^94pWs=#5qI; 1e?Œ-g+4b~vW__uG~8Z?U?T,ac4[&j•Jv334b]sA{{^~CaM<qm6:bsV$`_Bk_Lp1•TT0[^*qq5~z}(mNK}B#~-{+{•:mH(i_bagL~K?UY9/=wIgmM2}6{•HKN•i?`X•Kgmc~rKIX|•rSwEis;;cc$w{vz.UvYKz•Cse;5FTs•!m?R0d?l:•!=-9ccc[kYsmd7mMo{W5e}:h?Gc]UzEx}C24W^S1{~zpR6V•X•"d:/x0<R@Sxv%U*nC,mk•9•U-721HsrE[a:fkCK0]KXs
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  31. 31. This site and all the information here are provided to you for information and education purposes only. The author, creator and publisher of this guide are not doctors. The information contained on this site should not be construed as medical advice.Before beginning any exercise, diet and weight loss program it is vital you contact your healthcareprovider.No warranty may be created or extended by sales representatives or written sales materials. Theadvice and strategies enclosed may not be suitable for your situation. You should always consultwith a medical health professional when dealing with any medical condition or program involving your health and well-being. Information about health and diet cannot be generalized to the population at large. Keep in mind you should consult with a qualified physician when embarking on any program. Neither the Publisher nor Author shall be liable for any loss of profit or any other commercial damages resulting from use of this guide.All links are for information purposes only and are not warranted for content, accuracy or any otherimplied or explicit purpose. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording,scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United StatesCopyright Act, without the prior written permission of the Publisher and Author.Table of Contents TOC f hIntroduction4Personal Welcome To The Low Carbohydrate Lifestyle4History of Low Carb Dieting5Low Carbohydrate Diets Defined6Effects of Eating Too Many Simple & Refined Carbohydrates8The Biology Of Carbohydrate Break Down10Carbohydrates And Weight Gain12Chapter Overview14News & Information16Low Carbohydrate Studies17Low Carb Vs. Low Fat Diets19Chapter Summary20Low Carbohydrate Basics For Beginners21Weeks One And Two21Body Fat Measurements23Hunger Pangs25Week Three and Beyond26Types Of Low Carb Diets27Atkins28Carbohydrate Addicts Diet30South Beach Diet31Sugar Busters Diet32Zone Diet33Selecting The Right Diet34Exercise As Part Of A Low Carb Diet35Chapter Summary37Low Carbohydrate Diet Do s And Don ts39A Word On Goal Setting42
  32. 32. Specific43Measurable44Attainable44Reasonable45Tangible45Chapter Summary45Action Plan For Success477 Steps For Low Carb Success47Chapter Summary48Appendix I50Resources51Final Words And Tips52How To Make Low Carb Work For You52Introduction TC "Introduction" l 1Congratulations! If you are reading this book, you are taking your first step toward healthier living.There are many ways you can improve your health and fitness. You can exercise, you can meditate, you can diet or you can combine all three and then some.While there are many different approaches to health and wellness, this book focuses on those interested in low carbohydrate diets and lifestyles. While a low carbohydrate lifestyle is not for everyone, it may benefit many and may help you achieve your weight loss and fitness goals. How do you go about starting a low carbohydrate diet? We ll take you step-by-step through the process. Your job? Sit back, relax and enjoy your stay.Personal Welcome To The Low Carbohydrate Lifestyle TC "Personal Welcome To The Low Carbohydrate Lifestyle" l 2Welcome to your journey to a happy, safe and healthy low carbohydrate diet (low carb diet). Thereare many different diets on the market today. There are low carb diets, low fat diets, grapefruit diets, whole foods diets, vegetarian diets and vegan diets& the list goes on and on.How do you decide which diet is right for you? For most consumers, finding the right diet plan is confusing at best, frustrating at the very least. Depending on your health and fitness goals, your healthcare provider may recommend a low carb diet. A low carbohydrate diet can be helpful for someone who wants to lose weight, lower their cholesterol and improve their overall health and fitness levels.How do you know if a low carbohydrate diet is right for you? The first step is learning everything you can about low carb diets. In this guide, we ll let you in on the insider secrets to successful low carb dieting. If you decide this diet is the right one for you, you ll find everything you need in this handy book to guide you through your low carb journey.Before we begin our journey, it is important you understand what a low carbohydrate diet really is,what it involves and how it can benefit you. For most people, deciding to go low carb is a lifelong journey. Before you decide to start this journey, let s learn a little bit more about low carbohydrate diet s foundation and philosophy.We ll begin with a comprehensive review of what low carb dieting is all about and how the idea of low carbohydrate dieting originated.
  33. 33. History of Low Carb Dieting TC "History of Low Carb Dieting" l 2In prehistoric times, there was no such thing as a high carbohydrate diet. Today however, carbohydrates bombard and dominate most people s diets. Once humankind figured out how to process foods, carbohydrate consumption became the norm rather than the exception to the rule.Early man however, rarely relied on carbohydrates as the staple of their diet. In fact, the earliest diet for human beings consisted of lean proteins, vegetables, fruits, seeds and nuts.Carbohydrate consumption, especially refined carbohydrate consumption, is a relatively modern phenomenon, one that slowly evolved as human beings discovered new ways to process foods.Interestingly, there is little evidence suggesting obesity and other weight issues were a problem centuries ago. Yet today, there are literally thousands of people that struggle with weight related issues including obesity and overweight.Some blame this change on our increased consumption of processed carbohydrates.Many hypothesize our bodies are genetically designed to adopt a low carbohydrate diet, becauseearly humans had to eat what nature provided. Some complex carbohydrates including cruciferousvegetables contain plenty of fiber and cellulose, both helpful for preserving proper body functions.These types of carbohydrates also contain some essential vitamins and nutrients in their raw states.Our bodies are not genetically designed to excel when provided with high volumes of simple or refined carbohydrates.One reason for this is these products do not contain enough fiber and convert too quickly into simple sugars in the body.Eating too many simple or refined carbohydrates interferes with our body s natural carbohydrate metabolism, leading to an increase in insulin output, a condition called hyperinsulinism and insulin resistance. Many health issues, including heart disease, may result. We ll talk a little bit more later about how our bodies process carbohydrates.Meanwhile, let s learn more about what low carbohydrates are and how you may benefit from them.Low Carbohydrate Diets Defined TC "Low Carbohydrate Diets Defined" l 2A low carbohydrate diet typically is a diet high in lean proteins, vegetables, certain fruits, nuts andseeds. Keep in mind that a low carbohydrate is not the same as a NO carbohydrate. A diet wherepeople avoid carbohydrates almost entirely is more akin to a ketogenic diet than a low carbohydrate diet.For purposes of this book, we will focus on a low carbohydrate diet as one that highlights a decreased intake of certain types of carbohydrates. (Though we will mention ketogenic diets briefly in thisbook for your benefit).
  34. 34. Most low carbohydrate diets adopt common principles. They are for the most part, simple to follow.That is one reason most people prefer low-carbing.What are some of the key features and common principles low carbohydrate diets share? Thesemay include engaging in an introductory phase where you severely restrict your carbohydrate intake, followed by an ongoing or maintenance phase where you lose weight and then uphold your weight. The key to a successful low carb diet is limitation of one s intake of simple and refined carbohydrates. To understand what this means, you must first understand what the different types of carbohydrates are.Simple CarbohydratesSimple carbohydrates are those with one to three units of sugar linked with other molecules. Mostsimple carbohydrates are sweet foods the body easily converts to sugar after consumption.This can lead to an immediate surge in energy followed by a crash or sense of drowsiness. Examples include sweet fruits.Refined CarbohydratesRefined carbohydrates include any processed or manufactured carbohydrates. This means beforeyou eat a product, a company messes with it, which typically involves adding chemicals, preservatives or the breaking down of a carbohydrate into a simpler sugar. Examples of refined carbohydrates include (but are not limited to):SugarWhite flour products (like white bread)CrackersWhite riceNoodles, andCerealMany use the term refined to describe these carbohydrates because their molecular make-up is very close to pure sugar. Most refined carbohydrates have the same effect on the body that sugarmight& it causes health problems. Over consumption of sugary foods can lead to multiple health problems including diabetes. Whereas in times of old people consumed less than 4 total pounds ofsugar or refined carbohydrates a year, that number has risen dramatically. In fact, most people willconsume 3-4 pounds of sugar in a week to one month in modern society.Complex CarbohydratesComplex carbohydrates are the least sinister of all carbohydrates and worthwhile to the body in certain quantities. These carbohydrates contain fiber and cellulose, which help our body s work properly.This category of carbohydrates includes vegetables like lettuce, kale and broccoli. These foods are high in fiber. High fiber diets provide positive health benefits including a decreased risk for cancer, arthritis and diabetes.Complex carbohydrates may also contain lower fiber foods like whole grain rice, squash and tomatoes.
  35. 35. Effects of Eating Too Many Simple & Refined Carbohydrates TC "Effects of Eating Too Many Simple & Refined Carbohydrates" l 2Eating too much sugar and other refined carbohydrates has many effects on the body. High bloodsugar levels can cause anxiety, increased energy followed by an energy crash (and cravings formore sugar), mood swings, lethargy and other undesirable symptoms.Some research suggests that over consumption of processed foods may contribute to children s diseases including ADHD. A study published in the Southern Medical Journal in 1982 suggests thatsugar consumption results in hyperactivity and other destructive behaviors in children. The causemay include consumption of refined carbohydrates leading to a condition called hypoglycemia andhyperkinesis.Anatomy Of A Low Carbohydrate DietMost low carbohydrate diets share common principles and phases. These principles and phases include:An introductory period or phase where the participant must work to severely minimize carbohydrate intake. Typically this involves consuming less than 20 grams of carbohydrates each day.An ongoing or weight loss period, where the participant continues to limit overall carbohydrate intake to allow a weight loss of 1-2 pounds every week.A maintenance phase, where the participant may increase carbohydrate consumption to a point where they are no longer losing weight, but not gaining weight either.At any point, a person may re-enter the introductory phase and restart the diet if they find they aregaining weight. For many people, it takes some time to determine the exact level of carbohydratesthey need to eat to maximize weight loss while preserving their energy levels.The Biology Of Carbohydrate Break Down TC "The Biology Of Carbohydrate Break Down" l 2Let s talk a bit more about how our bodies break down carbohydrates so you understand better the relationship between simple, refined and complex carbohydrates. This will help you make a more educated decision when selecting the diet plan best for you.The food you eat raises your blood sugar at varying levels over a two-or three hour time frame. Many people use the glycemic index to find out how fast our body breaks down carbohydrates and raises blood sugar.Glycemic Index DefinedThe glycemic index refers to a ranking system individuals and researchers use to rank or identify carbohydrates by the effects they have on the body s blood glucose levels. This ranking system compares the number of carbohydrates a food has and ranks the number of carbs with the speed with which those carbs influence blood glucose levels. For low carb dieters, generally foods lower onthe glycemic index are better, because they provide more lasting energy and are less likely to result in blood sugar highs and lows.
  36. 36. Any food that breaks down quickly during the digestion phase ranks higher on the glycemic index.Your body also uses less energy to convert these foods into sugar, which means your metabolismdoesn t have to work as hard (so you are not as likely to lose weight when you eat them).The glycemic index lists foods that are low meaning carbohydrates in the low category have an index level of 55 or less. These include complex carbohydrates, which break down slower in the body.The slower carbohydrates break down, the longer you feel full and the greater your chances for weight loss.Generally carbohydrates serve as an important energy source for the body. Even low carbohydrate fans should know that carbohydrates are important for the body s general functioning and processes. While you do not need to eat a diet that consists mostly of carbohydrates, most diets should include at least some complex carbohydrates to fuel the body and provide constant energy.To figure out what carbohydrates are best for you, it helps to know what carbohydrates are madeof. Most carbohydrates include three key ingredients, including starch, cellulose and sugars. Our bodies use each of these substances in different ways.Typically, our bodies use carbohydrates as a source of fuel or energy. The body breaks down carbohydrates by converting them into the simple sugar glucose. This stimulates the body to produce insulin, a hormone that transfers glucose to various parts of the body.If you eat too many refined foods or simple sugars, your body produces excess glucose and then stores it, meaning you store more fat. You also have less energy because the body processes these carbohydrates too quickly. Simple carbohydrates are easy to break down, so if you need a quickjump start they serve as an excellent fuel source. However, they do not provide the body with long-lasting energy, which for many results in greater food consumption (to provide lasting energy).Carbohydrates And Weight Gain TC "Carbohydrates And Weight Gain" l 2DO carbohydrates cause weight gain? When you eat too many refined and simple carbohydrates,you are much more likely to store fat. Why? Your body breaks down these carbohydrates easily, and stores any excesses in fat cells when your liver and muscles become overloaded with energy.Remember however, that if you eat too much of anything you are more likely to put on fat. You have to eat as much as your body needs to run efficiently. If you eat too much food, whether protein, fat or carbo !"#$%&()*+,-./0123456789:;?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[]^_`abcdefghijklmnopqrstuvwxyz{|}~•hydrates, you are likely to gain weight.Most people, however, tend to overeat more when they incorporate more simple and refined carbohydrates in their diet. This is because these carbohydrates are burned up quickly, and cause energy highs and lows. When your body hits an energy low, it immediately sends hunger signals to youso you want to eat more food. This happens regardless of whether you need extra calories.When you eat too many refined and simple carbohydrates, your body craves more food so it has the energy it needs to work properly. This can result in overeating.
  37. 37. People who eat too many simple carbohydrates are more at risk for type II diabetes, because thebody produces too much insulin in response to greater glucose production in the body.Many people s bodies are not capable of managing the constant demand and supply of insulin, resulting in an inability to regulate insulin production. This is in essence what type II diabetes is, an inability to regulate one s production of insulin.Good Vs. Bad CarbohydratesAre some carbs really good or bad ? In a word, yes. Good carbohydrates are complex carbs, those in unprocessed fruits, vegetables and whole grain products. These carbs are good because thebody breaks them down slowly, meaning they do not result in spikes in blood sugar and excessivestorage of fat in the body. Bad carbohydrates include simple and refined carbohydrates, the kind you find in processed foods, soda and other sugary sweets. While many people prefer not labeling foods as good or bad, in all reality eating too many refined and simple carbohydrates can put your health at risk. People whoeat too many of these types of carbohydrates tend to feel hungry soon after they eat, and experience energy spikes and crashes resulting from poor eating habits.If you want to maintain your energy levels for prolonged periods and stop storing fat, the best wayto do so is by eating only complex carbohydrates, or by adopting a low carbohydrate diet quickly.For many starting a low carbohydrate diet may seem extreme. Most of us are so used to eating carbohydrates daily the thought of not eating them becomes overwhelming. Here are some tips thatcan help ease your transition from high carbohydrate eating to low carbohydrate eating with minimal side effects:First, take some time to break into a low carbohydrate diet. Before you endure a two-week induction period, start slowly reducing the amounts of starchy and refined foods you eat. This will help you ease into a low carbohydrate diet with minimal side effects.Try eating salad with all of your meals. Eat your salad before your meal. This will help you feel fullfaster, and help you avoid refined foods and simple sugars like bread.Start adding more protein to all your meals. A low carb diet typically focuses on eating more lean proteins. You should plan to incorporate protein in your diet at least twice, if not three times daily. Ifyou are already eating enough protein, you ll find the early phases of a low carbohydrate diet quiteeasy.Focus on eating carbohydrates in their natural, unprocessed state. Most complex carbohydrates are complex carbohydrates, meaning they are full of fiber and help you lose (not gain) weight. If youincorporate them into your diet slowly, when you remove most refined and simple sugars you wont feel deprived. You will also learn new ways of eating that will last a lifetime.Chapter Overview TC "Chapter Overview" l 2Humankind hasn t always relied on carbohydrates as a primary source of fuel and energy. In fact,
  38. 38. only recently have people begun incorporating more carbohydrates into their diets.Some geneticists argue that eating simple and refined carbohydrates is not a natural process. Thismay be true. Much of the research that is available on carbohydrate consumption suggests that complex carbohydrates are the best carbohydrates to eat if one is looking for lasting energy and support. Most low carbohydrate diets allow minimal consumption of complex carbohydrates to providethe body with the fuel and energy it needs to thrive.In the next chapter, we ll look at low carbohydrates in the news, and learn more about the advantages of adopting a low carbohydrate lifestyle.Chapter 2 - News & Information TC "News & Information" l 1Low carbohydrate diets have received much press in recent years, some good and some bad. Aswith any diet, it is your job to learn as much information as possible before embarking on a diet and exercise program. Remember, most people that start a low carbohydrate diet commit to it for life. Once you start realizing the potential benefits this diet has to offer, you may not want to eat any other way.Among the benefits most commonly reported among low carbohydrate fans include:Increased energy, because of consumption of minimal complex carbohydrates, which provide more sustained energy throughout the day.Decreased fatigue, which is normally associated with consumption of too many simple or refined carbohydrates.Weight loss of up to 1-2 pounds a week.Weight maintenance after one determines how many complex carbohydrates their body can burnsafely and efficiently.Improved self-esteem from taking charge of one s diet and lifestyle.Ease of maintenance, as most restaurants and even fast-food stops now cater to the growing community of low carbohydrate dieters in modern society.Convenient eating, as many low carbohydrate diets provide pre-packaged meals for participants on the go.Greater acceptance, as more and more people are able to distinguish fact from fiction when it comes to low carbohydrate dieting.Increased levels of good or HDL cholesterol in the body.Decreased blood pressure.Increased muscle mass, especially for those eating a high protein low carbohydrate diet combinedwith strength training.Reduced blood glucose levels, which is valuable for anyone with diabetes or early diabetes.Improved blood lipids including triglyceride levels.Weight loss without the need for calorie restriction usually (which for most, is the biggest benefit ofa low carbohydrate lifestyle).Decreased cravings after the early induction period, especially for sweet foods or sugary foods.Improved concentration and less mental fatigue.Of course, this is just a list of the most commonly reported benefits, combined from personal experiences and from studies that explore the benefits of low carbohydrate diets among certain populations (including diabetics).
  39. 39. Low Carbohydrate Studies TC "Low Carbohydrate Studies" l 2Low carbohydrate diets are so popular, they are often in the news. In the table below you will findsome of the latest information released about low carb diets.Low Carbohydrates In The NewsA recent study suggested patients following a low-carbohydrate diet for a minimum of six months lowered their risk for high cholesterol and improved their triglyceride levels. This study, conductedby the Duke University Medical Center, first presented in 2005, appears in a 2006 publication of the International Journal of Cardiology. Researchers found higher HDL, or good cholesterol levels and lower triglyceride levels present in study participants.A study published in August of 2006 by Nutrition & Metabolism suggests a low-carbohydrate dietmay aide patients with type 2 diabetes, lowering their risk of complications and helping patients preserve blood sugar levels. Patients in this study switched from a low fat to a low-carbohydrate diet.A 2004 study published in Cancer Epidemiology, Mile Markers and Prevention suggests consumption of refined carbs including sugar and white flour may contribute to an increased risk for cancer.The controlled study suggested that individuals consuming more than 50% refined carbohydrates increased their risk of certain cancers sometimes by more than 200%. Study researchers inferred routine consumption of refined carbs, or those heavily processed, may increase levels of insulin in the body leading to multiple problems - including an increased risk for breast cancer or type 2 diabetes.These are just a small sampling of many reports and studies suggesting for some, a low carbohydrate diet may provide multiple health benefits. As with any dietary program, you should evaluate and compare this diet with others before deciding your best course of action.Next, we ll take a look at low fat diets vs. low carbohydrate diets to help you judge whether a low fat diet is more suitable for your weight loss goals.Low Carb Vs. Low Fat Diets TC "Low Carb Vs. Low Fat Diets" l 2There are many types of diets that may prove worthwhile to patients. The second most popular diet among consumers is the low fat diet. If you visit any grocery store you are bound to see hundreds of items labeled low fat. Have you ever wondered just how helpful low fat diets are?The Duke Study of low carbohydrate diets printed in the International Journal of Cardiology compared low carbohydrate diets to low-fat diets. While this study did not show a significant improvementin HDL levels among patient s following a low-fat diet, low-fat participants did experience a lower total cholesterol level. This suggests that low-fat diets may have health benefits for some, includinglowering their total cholesterol level. The types of benefits associated with low fat diets however, are not the same as those enjoyed by low carbohydrate diets.This study confirms the idea that not every diet is right for everyone, thus no one should adopt a one-size-fits-all diet plan. If you are interested in following a low carb diet, chances are you may improve your health significantly; however, you should consult with your healthcare provider before e
  40. 40. ngaging in any diet or exercise program.Keep in mind there are also some downsides to low fat diets. Many people for example, believe the term no fat means they can eat with wild abandon. Just because something is low in fat does not mean it is low in calories. In fact, some low fat items have more calories than their full fat counterparts.Remember, good fat, including unsaturated fats, are also important for our health and wellness. They promote longer lasting satiety (meaning you feel fuller longer). Certain vitamins and minerals are fat soluble, so you have to incorporate some fat into your diet. That said, some people may find they are able to reduce their caloric intake when participating in a low-fat diet. Again, the choice isyours. Of the two types of diets, the low carbohydrate diet is the more popular and the one that often shows more dramatic results in the early phases.Chapter Summary TC "Chapter Summary" l 2It seems these days that low carbohydrate diets are all the rage. This is because low carbohydratediets provide many health benefits. For example, low carb diets can improve insulin sensitivity in atrisk populations (including those at risk for diabetes). A low carbohydrate diet may also improve one s energy level and decrease their risk for developing certain diseases.Another popular diet is the low fat diet. Many often compare low fat diets to low carbohydrate diets. When reviewing the two, keep in mind many prefer the low carbohydrate diet because it allows more freedom of food choices and does not encourage overeating. Many low fat items sold on the market are high in simple sugars and refined carbohydrates, meaning they may cause the energy highs and lows low carbohydrate dieters are trying to avoid.Now that you are familiar with all low carbohydrate diets have to offer, in the next chapter you ll learn what it takes to start a low carb diet successfully. Here we will reveal the real secrets behind lowcarbohydrate diets.Chapter 3 - Low Carbohydrate Basics For Beginners TC "Low Carbohydrate Basics For Beginners" l 1The first idea you must adopt when starting a low carbohydrate diet is there are many different types of low carbohydrate diets. Most people assume that a low carbohydrate diet is a specific diet, when there are many different versions of low carbohydrate dieting.This benefits you in many ways. The most obvious of which is you can pick the low carbohydrate diet and lifestyle that best meets your personality, needs and interests. For you to embark on your journey, you must first understand the principles underlying the various types of diets. In this part,we ll talk about the basic principles underlying most low carbohydrate diets. You can then apply these principles to your own life or the diet you choose.Most low carbohydrate diets begin with what many refer to as an induction or a preliminary phase. This usually lasts for up to 14 days&Weeks One And Two TC "Weeks One And Two" l 2Most low carbohydrate diets begin with an initial 2 week period. Take the Atkins diet for example.For the first two weeks of the diet program, you must eat less than 20 grams of carbohydrates a d
  41. 41. ay. The Atkins diet refers to this period as the induction phase, where your body is warming up to the idea of adopting a low carbohydrate lifestyle.The first phase of a low carbohydrate diet restricts your carbohydrate consumption to approximately of what you usually eat. That means your diet will consist of mostly lean proteins and foods withminimal carbohydrate counts. For some, this can be extraordinarily challenging, particularly if youare a self-named carbohydrate junkie. If you are a carb lover, this diet may prove lifesaving, so hang in there and read more about how you can use a low carbohydrate diet to your advantage.In the grand scheme of things, two weeks passes by in the blink of an eye. Most people can get through two weeks in a breeze.Why do you need to lower your carbohydrate intake to less than 20 grams during the first two weeks? For one, you may lose a pound or two. This will encourage you to continue your low carbohydrate diet plan. You start preparing your body physically and emotionally for a new way of eating anda new way of thinking of foods.You also start weaning from refined carbohydrates. Many people find they do not feel well during the first few days of a low carbohydrate diet. You may find you experience cravings for high sugar items. This is just because your body has become used to eating high carbohydrate items packedwith refined or simple sugars.Just like any addict you may experience withdrawal symptoms. The good news is these symptoms subside relatively quickly. You ll find you then experience increased energy and have a new outlook on life in general. Here is a list of some common symptoms you may experience as your bodyadjusts to its new lifestyle. Remember most of these symptoms are passing, so you should not feel excessively alarmed by them.Common withdrawal symptoms include:NauseaIncreased sugar cravings (don t give in!)ThirstFatigueWeaknessHeadaches, andIncreased hunger initiallyThese symptoms will gradually disappear. In fact, you will find you have more energy and feel lesshungry the longer you continue your low carbohydrate lifestyle.There are some other important principles and steps you should take during the first two weeks ofyour low carbohydrate diet. Let s talk more about them.Body Fat Measurements TC "Body Fat Measurements" l 3During the first two weeks of your low carbohydrate diet plan you should take your body measurements, including measuring your BMI and body fat. This will help you track your weight and fat loss throughout your diet program, and is a much more reliable indicator of fat loss than weight alone.
  42. 42. Most people s weight varies a few pounds a day, mostly resulting from fluid retention. You may find during the first couple of weeks you lose a few pounds resulting from excessive fluids being released from your body (because many refined carbs cause you to retain fluid).You can take your own measurements by measuring your waistline and your thighs. Many peoplefind it helpful to have their body fat measured either using calipers or a bioimpedance analysis. There are many scales that you can use these days that send a small electrical impulse through yourbody. This helps assess your body fat levels and hydration levels throughout the day.Success Tips First 2 Weeks Low Carb DietingHere are a few tips that will help you get through the first two weeks of your low carb diet:Drink as much water as you can to help flush your body of toxins and help you feel fuller longer.Stay away from alcohol, which will only make you crave carbohydrates (and besides, most alcoholic drinks have too many carbs).Eat as many lean proteins and complex carbohydrates in the form of vegetables as you can. Big salads contain lots of fiber and fill you up quickly (but stay away from salad dressings, which contain too much fat and sugar. Try lemon and olive oil instead).Try including some hard cheeses (less carbs than soft cheeses) and nuts in your diet, which will help you feel full longer.Avoid milk for a couple of weeks to reduce your total carbohydrate intake.Most people s bodies only store a 1-3 day supply of active carbohydrates. The principles behind alow carbohydrate diet suggest that after this time your body starts burning fat to supply you with the energy you need.That is why some people lose a lot of weight during the first couple of weeks on the diet. This is especially true if your diet consisted mostly of refined carbohydrates. You may find you lose weight alot more quickly during the first couple of weeks of your diet plan.Hunger Pangs TC "Hunger Pangs" l 3Some people find they are hungrier than normal during the first couple of weeks of a low carbohydrate diet. This is your body s way of telling you it wants more refined and simple carbohydrates, but don t give in. As long as you are eating enough calories to meet your daily requirements, your hunger pangs will go away and stay away.Your body is just used to the typical sugar and energy highs and lows that go with a high carbohydrate diet. You may find you feel shaky or a bit nauseous, but these feelings will also pass after a few days.Remember that a low carbohydrate diet does not mean a no calorie diet. The calories you consum
  43. 43. e will depend on your activity level and basal metabolic rate. Most people will need to consume between 1200-2500 calories a day to avoid feeling hungry and to supply their body the calories necessary to work properly.With most other diets, many recommend you cut your caloric intake by 500 calories each day. If you eat less than 1200 calories a day however, you may find you start to gain weight. Why?This is because your body goes into starvation mode, and won t burn fat regardless of whether you are eating no carbs or low carbs. The result is you gain weight. You mess up your metabolism and you have a harder time losing weight in the long-term.Your goals should include eating enough calories to supply you with the energy you need, minimizing your carbohydrate intake and exercising to lose weight. If you don t eat more calories than youburn, you won t gain weight. It is that simple.Week Three and Beyond TC "Week Three and Beyond" l 2After the first two weeks, you can slowly add more complex carbohydrates into your diet based onyour body s tolerance for them. That means if you start feeling drowsy or sluggish, you should decrease your carbohydrate intake until you find a level of intake that leaves you feeling healthy. It should also allow you to maintain a steady weight loss (or maintain your weight).Most low carbohydrate plans recommend you add roughly 5 grams of carbohydrates every few days or each week and assess how your body adjusts. This is a sensible level and will allow your body to adjust without much in the way of water retention or weight variations.Typically, you should expect to lose 1-2 pounds each week on a low carbohydrate diet. When youreach your goal weight you can eat a level of carbohydrates that allows you to maintain your weight.The amount of carbohydrates you will be able to consume without gaining weight typically depends on your metabolism, your activity level and your genetics. Some people find they need more carbohydrates (especially those that are active) while others find they do better while consuming minimal carbohydrates.Women sometimes need slightly higher levels of carbohydrates than men due to complex hormonal processes including those facilitating menstrual cycles.Average Carbohydrate Consumption for Low Carb DietsThe table below lists the average carbohydrate consumption people find they can eat to maintain their weight when they reach their ideal weight. Remember, each person is different. The numbersbelow represent averages. How many complex carbohydrates you can incorporate into your diet will depend on many factors including your activity level:Active Individuals: 80-90g carbohydratesModerately Active People: 60-80 gramsSedentary Individuals: 25-45 grams

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