A self-help guide to low carb diets. Low carb diets and diet programs are reviewed to help find what will work for you. Research, diet tips, effects of dieting, deciding on a diet, etc.
Low Carb Diets
Low Carb Diets - do they work?
Yes! .Yes!. Yes!!! It is interesting that the main stream medical community has just recently started to come around to the fact that low carb diets do work.
The pioneer of the low carb diet is Dr. Atkins. He is a board certified cardiologist who has had the number 1 diet book on the market for years. This book, " Dr. Atkins Diet Revolution", would not be on the best sellers list for years if it did not work. You can fool people in the short term with a clever marketing campaign, but not in the long-term. This book continues to be a top seller.
Since the success of the Atkins' low carb diet, many other low carb diets have come to market. One excellent book outlines in depth the most popular low carb diets, their pros, cons and will show you how to develop your own personalized low carb diet. see Low Carb Diets For Beginners. -by Dr. Tanya Zilberter
Low Carb Diets. Are they safe?
Researchers from Duke University presented the results of a study at the American Heart Association annual scientific meeting. 120 over weight volunteers were randomly assigned to either the Atkins diet or the Heart Association's Step one diet which is a widely used, low fat diet. Those people on the Atkins's low carb diet were limited to less than 20g of carbohydrates a day with 60% of their calories coming from fat.. Total cholesterol fell a small degree in both groups, although in the Atkins's group there was an 11% increase in HDL (good cholesterol) along with a significant 49% drop in triglycerides. In the Step One diet, there was no change in the HDL with only a 22% drop in triglycerides.
In addition to improvements in Atkins volunteers health profile, they lost more weight..31 pounds compared to 20 pounds. Other studies have confirmed the benefits and safety of low carb diets.. see VitaCost John Joseph Walker, M.D.. Also see The Dr. Atkins Diet Reviewed
Concerns of Low Carb Diets.
The high consumption of fat on a low carb diet is of major concern. Recent research is suggesting that it is not the consumption of fat that is the problem but the type of fat and other food choices of the typical North American type diet. The problem seems to stem from trans fatty acids, the high consumption of grain oils and refined carbohydrates. For an in depth discussion see The Truth about Saturated Fat - by Sally Fallon
Low consumption of fruits and vegetables on low carb diets may cause shortages of important vitamins and minerals. Most low carb diet plans recommend taking various supplements. For example, Dr. Atkins has developed a line of supplements specifically designed of low carb diets. Click Here for more info and a list of available products.
How Do Low Carb Diets Work?
The most restrictive low carb diets put the body into a state of Ketosis. This is a natural state the body goes into during times of starvation or when carbohydrate intake falls to very low levels. The body switches from glucose as its main source of fuel to almost entirely fatty acids for energy. You burn fat instead of carbohydrates on a low carb diet. To get into this state you need to consume less than 20 - 40 grams of carbohydrate a day. In fact, you can buy LW Scientific Urine Test Strips to see if you are in a state of ketosis.
Secondly, in the less restrictive low calorie diets, it may be that a diet high in fat is more satisfying and therefore allows some individuals to be more easily satisfied and allow them to reduce total calorie intake without undue hunger. It is believed that calorie restricted diets reduce Serotonin levels which cause cravings, over eating or binge eating. Low Carb Diets tend to maintain Serotonin levels better in many people thus improving the success of low carb diets. Tip: 5-htp can help maintain Serotonin levels thus reducing hunger and improving your success. (see Stop Food Cravings - Boost Serotonin Levels with 5-HTP)
Tips for improving the success of Low Carb Diets.
Education - everyone is different. Find out what will work for you. Your environment, body chemistry, and psychology is unique. So what will work for you may not work for someone else. Get to know your body and find the right program for your success. see Low Carb Diet For Beginners.
Lifestyle Change - success is often accompanied with a lifestyle change. New ways to think about food, exercise and relationships go a long way to improving your success.
Prevent Boredom - low carb diets have a tendency to be boring because of the limited choice of foods. More low carbohydrates foods are becoming available everyday. A good selection of low carb foods can be found at Vitacost. or 1001 Low Carb Foods and Recipes.
Plan - design your meals and eat regularly - do not eat by accident.
Experiment - try new foods and recipes. 1001 Low Carb Foods and Recipes.
Supplement - weight loss can lead to vitamin and mineral shortages as well as reduce your energy levels. A good multivitamin or a carefully selected list of supplements can help. see Finding the Best Multivitamin
Low Carb Diets can work for you. They have worked for thousands.
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Food On the Negative Calorie Diet are low Carb and suitable for most low Carb Diets.
Negative Calorie Diet
Good Alternative to the Atkins Diet
Diets & Diet Programs
Conditions and Diseases
The End - Low Carb Diets