The debate about whether or not it's okay to have carbs at night has been all but settled in the fitness industry. "The debate about whether or not it's ok to have carbs at night has been all but settled in the fitness industry." Most "experts" who recommend limiting carbs at night do so because their assertion is that since you will be going to sleep soon, your metabolism will slow down and those carbohydrates will have a greater chance at being stored as fat compared to if they were consumed earlier in the day, where they would have a greater probability of being burned. "The Idea that you should avoid carbs at night because your metabolism slows down and you won't 'Burn Them Off' definitely doesn't pass the litmus test." So the whole "don't eat carbs at night" thing is definitely broscience, right? There is also the issue of insulin sensitivity and glucose tolerance to address. Though insulin sensitivity and glucose tolerance appear to be worse at night compared to a morning meal, it is important to keep in mind that a morning meal is after an overnight fast and the fast may improve insulin sensitivity. Not only did the experimental group consuming the majority of their carbs at night lose significantly more weight and bodyfat than the control group, they also experienced better satiety and less hunger! Now I'm sure all of you that have been following typical fitness protocols where you eat six times per day and have most of your carbs earlier in the day are thinking, "Man, if I went more than 2-3 hours without carbs, I'd be starving!" Well, my friends, you are buying into a vicious cycle. Now if you transition from eating carbs every 2-3 hours to further apart for the first few days you may be hungry until your body has adjusted to using gluconeogenesis to maintain blood glucose rather than just eating carbs every 2-3 hours, but once you do adjust, you will find that you are far less hungry. The baseline insulin values in the experimental group eating the majority of carbs at night were significantly lower than those eating carbs during the day.7 So much for carbs at night decreasing insulin sensitivity, right? Overall, the people eating the majority of their carbs at night lost more bodyfat and had better markers of health by the end of the study than those who ate more of their carbs during the day. I am not ready to say that we should all be eating the majority of our carbs at night. It may very well be that the beneficial effects of the diet in this study was more associated with limiting carb dosing (and insulin secretion) to a single bolus rather than spreading them throughout the day. "Overall the people eating the majority of their carbs at night lost more bodyfat and had better markers of health bey the end of the study than those who ate more of their carbs during the day time."
Could it be the world is round, not flat, even though it looks flat, just as it seems that if you eat fewer calories than you burn, you will lose weight? Just eat less and exercise more, and all the pounds will melt off. But all bets are off when you eat the Coke or the broccoli. The Coke will spike blood sugar and insulin and disrupt neurotransmitters, leading to increased hunger and fat storage, while the thousand calories of broccoli will balance blood sugar and make you feel full, cut your appetite and increase fat burning. It’s not overeating that makes you fat. Sugar and refined carb calories are the culprits. There are many studies showing just how different sugar and fat calories are. Most scientists still hold on to the dogma that fat makes you fat, that fat causes high cholesterol and that low fat is the way to go to live a long healthy life. Rather, focus on what you eat, the quality of the food you eat, the composition of the food you eat (high in fiber, good quality protein and fat, low in starch and sugar). Then, you won’t be hungry and will shift from fat storage to fat burning. Restricting your calories will slow your metabolism, make you hungry and guarantee that your weight loss attempts will fail. It’s not about the calories but about diet quality and dietary composition. End our scientifically outdated position that all calories are equal and weight loss is simply a matter of eating fewer calories than you burn.
No Carbs Diet: The Flaw in Fat Loss. Learn the truth about low carbs and why it's not the right nutrition plan for all people. Ok, make that the, “no carbs diet.” While a lower carb diet can help you lose weight, it’s not that carbs are the enemy. But low carb is not the same thing as “no carbs.” And even low carb diets usually means eating much more carbohydrates than you think you should while still losing weight. (That would come in the following year, and then continue to this day.) To put an end to the myths and confusion (and ensure you don’t make my mistakes of the past), Nate Miyake, author of The Truth About Carbs , has offered the complete breakdown of how to make carbs a part of your diet, and determine the right approach for your goals and your body. Carbs, Weight Loss, and Your Body. And if removing carbs makes you miserable, it’s probably not the right approach for you. But if you can control your intake, enjoy the carbs.
And that’s one of the reasons why carbs have gotten such a bad rap, because it’s not necessarily about the carbs, but about refined carbs: The simple sugars that have zero nutritional value and are so often associated with people putting on weight. And a 2012 Chinese study published in Nutrition Journal found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist circumference than those who ate the same amount of carbs in noodles over the same time period. A 2011 study published in the journal Physiology & Behavior found that a whole-grain breakfast resulted in a higher amount of satiety and less hunger and desire to eat after four hours compared to those who ate refined flour during breakfast. A study in the Archives of Internal Medicine found that women who ate 26 grams of fiber a day lowered their risk of dying from cardiovascular, infectious, and respiratory diseases by up to 59 percent compared to those who ate just 11 grams of fiber. Researchers found that those with higher fiber intake had a lower risk of developing the disease, and they even suggested that small increases in whole grains can be beneficial (since the consumption of whole grain in this study population was around only one serving a day). But with carbs, the area is grayer than a London sky, especially when you add in more marketing lingo: Even sugar cereals can be “made with whole grains,” but that doesn’t mean that they aren’t packed with nutritionally bankrupt refined carbohydrates as well.
When a situation like this comes up, there’s always a part of me that wants to say, “I hope you haven’t cut out healthy fruits and vegetables” or, “it’s not when you eat the carbs that matters – it’s just that you’re eating less of them.” But I’m not about to pop anyone’s balloon – especially if they’ve found an eating strategy that works for them. The idea of a carb cutoff (and, by the way, the strategy really refers to the ‘starchy’ carbs like rice, bread, potatoes and pasta – not the healthy carbs like fruits and veggies) works primarily because people use it like a ‘food rule’ – as in, “I only eat dessert once a week”, or “I make sure to have protein with every meal or snack”. Carbohydrates aren’t any more fattening in the evening than they are at any other time of the day – it’s just that your evening meal probably used to include them, and now it doesn’t. Cut out a portion of rice, a baked potato or a pile of pasta at night – or any time of the day, for that matter – and you easily eliminate a few hundred calories. Part of the reason the carb cutoff may work for people is that the evening meal tends to be the largest – so not eating starches in the evening might cut out more calories than if you cut them at other (usually smaller) meals during the day. When it comes down to it, food combining or carb cutoffs are just strategies that might help you to limit your calorie intake. Just keep in mind that if you eat more than you should – at any time, carbs or no carbs – your weight isn’t going to budge. When the carb cutoff rule doesn’t work for people, it’s usually because they make up for it during the day – packing in as many carbs as they can before curfew time.
Low Carbohydrate - How Do Low Carb Diets Work? Low carb diets, like the Atkin's diet have been around for a long time. Well Known Low Carb Diets. The different types do have minor variations but all are basically low carb diets. What Are Low Carb Diets? Do Low Carbohydrate Diets Work? In the short term, most people who go on low carb diets do lose weight and they lose it very quickly. People are attracted to low carb diets as weight loss is very rapid, and we like to see instant results on the scales! Is Low Carb A Healthy Diet? "Not all low carb diets are the same"
Oatmeal has a reputation for being a warm, snuggly comfort food—which means when you start dieting and cutting out carbs, it's the first to go. Sure, maple water doesn't sound like it would be a carb-offender, but the dose of sugar (which is also referred to as a simple carb or fast-acting carb) may make some assume it's a "bad" beverage. For starters, it contains about half the sugar of coconut water and only about 20 calories per 8-oz serving. When you're craving those crunchy, crusty carbs, this is what you should be snacking on to keep your appetite in check—it's made from whole-grain rye, high in fiber, low in sodium, and totally fat-free. In fact, researchers from Sweden discovered that whole-grain rye bread ranked number one among the various rye flours when it came to controlling blood sugars and regulating appetite. After putting 50 obese men and women on a lower-calorie diet for 12 weeks, the group that ate more whole grains showed a significant decrease in abdominal fat compared to those who were given processed grains. Research has found that consuming probiotic yogurt (along with a low-calorie diet) can reduce your body mass index (BMI) and body fat percentage. Lenchewski explains that low-fat Greek yogurt provides a powerful combination of natural sugar and satiating fat, along with packing a major protein punch. "And the healthy fats and protein can prevent blood sugar levels from dropping, which will help keep sugar cravings at bay."
Eat Carbohydrates and Still Lose Weight. How to Enjoy Carbs and Still Lose Weight. Follow these eating tips that allow you to enjoy your favorite carbs and still drop pounds. Then at dinner make your plate mostly about protein and veggies with a small serving of carbs. Limit the refined carbs like white bread, bagels, and baked goods made with enriched flour that fill you up without offering your body sustained energy, causing hunger pangs to strike soon after.
I just also wanted to wish you good luck Jimmie in finding something that would jumpstart the weight loss again. The only thing that stands out from your recent menu is that you are only eating a couple of times a day. Thank you for that, and good luck. I know that this is not what Atkins says (and I love him), but just experiment to see what works for you. Just wanted to throw that out there to say I think it’s OK that you had a gain this winter, and also fine to change up what you eat to follow the natural cycles of the body etc… Do Not Do an IF you will loose the muscle that you gained and will slow down your metabolism. Jimmy, I wish you the best in your task in losing weight. If you the body alone, it gives you the weight and looks as YOU are. Your intuition is that it’s not the diet. A suggestion…does your scale gives you your weight and your percentage of body fat?maybe you are losing fat and not weight for the moment? Did you measure it at the beginning of your weight program?
Carbohydrates include sugars and starches that help provide the body with energy and dietary fibre . Carbohydrates come in different types, and some foods may contain a mixture of different types of carbs. Complex carbohydrates are some of the most beneficial or good carbs. Starchy food and complex carbs also gives the body important vitamins and minerals such as calcium , iron and B vitamins . How carbs affect the body. The stomach breaks down carbohydrates and the body absorbs them into the blood at different rates. Starchy complex carbohydrates take longer to be broken down and the sugars to be absorbed, so blood sugar levels rise more slowly. Any sugars the body doesn’t need straight away are stored by the liver and muscles and ultimately as body fat. However, eating too few carbs can mean the body eventually looks to heart and muscle tissue to burn.
So the researchers sent them on another route: low-carb eating 2 days a week. Over 3 months, the group that cut out carbohydrate-packed foods such as bread, cereal, noodles, crackers, and sweets just 2 days a week lost 9 pounds, while the daily dieters on a 1,500-calorie plan lost only 5 pounds. Strive to eat low-carb, avoiding carb-heavy foods such as pasta, pizza, bread, snack foods, and sweets, 2 days a week. Spread your carbs—from vegetables, low-carb bread, fruit, and dairy products—throughout the day, making lean proteins (eggs, fish, or poultry) the central part of your meals. Inspired by this new research, we developed the 2-Day Diet—a part-time, low-carb plan designed to fit into your busy (and very real) life. We know it works because we tested the plan on 18 women and men.
Eating a diet packed with the right kind of carbs is the little-known secret to getting and staying slim for life. When we talk about the right kind of carbs, we mean "resistant starch." Hundreds of studies conducted at respected universities and research centers have shown resistant starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol. The researchers concluded that your odds of getting and staying slim are best when carbs make up to 64% of your total daily caloric intake, or 361 grams. Carbs Fill You Up. These special carbs fill you up because they are digested more slowly than other types of foods, triggering a sensation of fullness in both your brain and your belly. The fiber and resistant starch fill them up and satisfy them while allowing them to eat the foods they crave. These good-news carbs also raise levels of satiety hormones that tell the brain to flip a switch that stifles hunger and turns up metabolism. The right mix of carbs is the best way to control blood sugar and keep diabetes at bay. Eat the carbs you want, but you need to combine them so that they don't cause a spike in your blood sugar. Instead of eating white rice, switch to brown and combine it with beans, corn, or other high resistant starch foods that keep your blood sugar more balanced than low-carb diets. Carbs high in resistant starch speed your metabolism and your body's other natural fat burners. Carbs help you lose your belly fat faster than other foods, even when the same number of calories are consumed. Carbs Keep You Satisfied. Carbs keep you satisfied longer than other foods.
How Do You Lose Weight Quick With Fruit and Vegetable Diet? Weight loss can be significant if carbohydrates are absent from the diet. However, any weight loss is likely to be short term as such a restrictive diet is extremely difficult to sustain in the long term. Excessive carbohydrates in the diet, particularly refined carbohydrates, can cause the body to store the excess energy as fat. That would depend on a number of factors, such as your metabolism and the amount of exercise you do. Such a diet will not help you maintain a healthy, lean toned body, which keeps your metabolism high and ensures permanent weight loss. To ensure permanent weight loss, eat a nutritious diet that does not exceed your caloric needs and do regular exercise. Your diet may include limiting your carbohydrate intake to complex carbs such as whole grains, sweet potatoes, fruits and vegetables, which provide energy, fiber, vitamins and minerals. A lack of carbohydrates in the diet can lead to ketosis, which occurs when ketones accumulate in the body. According to Vanderbilt University, increased ketone levels lead to the body secreting more water and salt, which accounts for most of the weight lost in a no-carb or extreme low-carb diet.
The Best Carbs For Weight Loss. She recommends consuming nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer. 1/2 cup cooked pearl barley: 97 calories, 22 grams of carbs, three grams of fiber. 1/2 cup cooked: 67 calories, 12.5 grams of carbs, 4.5 grams of fiber. Two ounces dry: 198 calories, 43 grams of carbs, five grams of fiber. One cup cubed and baked: 115 calories, 30 grams of carbs, nine grams of fiber. See which other carbs are great for weight loss after the break! Two slices Ezekiel 4:9 sprouted whole grain bread: 160 calories, 30 grams of carbs, eight grams of fiber. Only buy loaves with "100 percent whole wheat" on the package, Lakatos says, and with 80 to 90 calories, at least two grams of fiber, and less than one gram of sugars per slice. 1/2 cup canned low-sodium black beans: 109 calories, 20 grams of carbs, eight grams of fiber. Three cups air-popped popcorn: 93 calories, 19 grams of carbs, 3.5 grams of fiber. 1/2 cup dry: 153 calories, 27 grams of carbs, four grams of fiber. 1/2 cup cooked: 111 calories, 20 grams of carbs, 2.5 grams of fiber.
Although you lose weight quickly, the absence of any carbs makes the diet monotonous and potentially dangerous. Fortunately, both short-term and long-term studies, such as those published in the "Annals of Internal Medicine" in 2004 and the "New England Journal of Medicine" in 2008, show that low-carb diets still create more weight loss than low-fat diets. When carb energy isn’t available, muscles use fatty acids from fat stores and amino acids - sometimes from the muscles themselves - as energy. Although muscles can use fatty acids and amino acids when carb energy is lacking, the brain can’t. It relies on blood sugar derived from carbs to operate, and the supply needs to be constant and significant. As a result, a diet that severely limits carbs can slow the processing of auditory and visual information, delay thinking and compromise long-term memory. Following a no-carb or low-carb diet for more than a day or two can create constipation, diarrhea, rashes, bad breath, muscle cramps and general weakness. While low-carb diet advocates consider ketosis a positive, it can also create constipation, gas and general malaise. Mannenen, argue that human adults have no clear requirement for dietary carbohydrates, severely limiting them makes getting the daily requirements of some vitamins and minerals difficult. Fresh fruits contain significant amounts of beta-carotene, vitamins C, E and K, but one medium banana exceeds the 20-grams-per-day low-carb limit. One cup of low-fat yogurt can contain up to half of the daily requirement of calcium for a middle-aged adult, yet some varieties have more than 40 grams of carbs.
Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. This will save you both time and money, while speeding up your weight loss. As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. The less carbs you eat the less insulin you need. These reduce the need for insulin and cause weight loss. Can you eat as much as you like, and still lose weight? The more often you do it, the more effective it is. I recommend eating when hungry and using the 14 tips above if you need to lose weight. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. And you still can’t hit the normal weight mark? If this applies to you, it’s high time to consider the possibility that hormonal imbalances are the cause of your troubles. It slows down the stomach from emptying and tells the brain that you don’t need to eat yet – a great idea for losing weight. This drug has recently been approved in both the US and in Europe for weight loss, under the name Saxenda.
The cherries and almonds do have some.good for you for your success so far. But whole grains are good carbs that your body NEEDS and they are healthy for you. If you deviate, and the result does not match her expectation, she might endorse even stricter plan for you to lose weight. You are the only person who can effect a change in your body, and if you do not know how to, then you need to do some experimenting first to get a feel for it. Your kidneys recognize that you have too much and start to get rid of them. If you know that your kidneys are challenged,stop now and talk to a physician before continuing. You can skip out on the fruit for the most part, but you should be eating your veggies for any low-carb diet. Talk about skipping a whole food group as being bad is only true in the context that you must get all your vitamins, all your amino-acids, and enough energy to maintain your body. There are some good nutrients in those foods, but on balance, the sugar is too high for you to get the effect you want. It's true that there are carbs and sugars in fruit but the thing is you NEED fruits and veggies. You are learning about how your body works.
A: Yes, you could cut out carbs and rely on fats alone for fuel—and it is completely safe. For example, when you drastically reduce or eliminate carbs from your diet, your body is able to make sugar to store as glycogen. In fact, your brain may have switched to this alternate fuel source without you even knowing it if you have ever eaten a very low-carb or ketogenic diet, where you consume 60 to 70 percent of your calories from fat and only 20 to 30 grams (g) of carbs per day (eventually upwards of 50g a day). So yes, if you wanted to, you could completely cut out carbs, power your body with fats, improve your health, and exercise at a high level. I created this “hierarchy of carbohydrates” to provide a user-friendly guide for consuming and restricting carbs based on individual needs. RELATED: The Best Carbs for Weight Loss. Foods at the top of the list are more carb- and calorie-dense while containing fewer nutrients. As you move down the list, foods become less carb- and calorie-dense while containing more nutrients—these are the foods you want to pile on your plate.
Limit Your Carbs and Lose Weight. Eric Westman, MD, who directs the Duke Lifestyle Medicine Clinic in Durham, North Carolina, and who cowrote The New Atkins for a New You , has been studying low-carb diets for 12 years and believes they (and not low-fat ones) are the key to losing weight (a position that more and more evidence supports). Say Goodbye to Pasta, Bread, and Rice. That rules out bread (two slices contain about 24 grams of net carbs), rice (over 40 grams in a cup), and pasta (about 40 grams per cup). Once you hit your goal, you can slowly add in more carbs that don’t have a big impact on blood sugar. But you can have up to four cups daily of leafy greens such as lettuce, spinach, and collard greens. Limit broccoli, cauliflower, green peppers, okra, and Brussels sprouts to two cups per day. You may be able to keep diet sodas, light beer, dry wine, and sugar-free sweets on the menu and still lose weight. When it comes to protein and fat, “you don’t have to use portion control,” says Dr. “Your hunger will go down automatically when you start eating this way—all you have to do is stop eating when you’re full.”
When we are talking body change and want to lose fat but also add muscle, it is almost impossible to avoid the smart use of carbohydrates. This is a concept not very well understood by most in the bodybuilding and physique competitor world. Rice, potatoes and sweet potatoes are “gluten free” and the gluten like compound found in oats, called avenin, is not reactive, or at least less reactive, in most individuals. Potatoes, rice, and sweet potatoes are very well tolerated by even the most allergic individuals and the gluten, avenin, in oats is not reactive in most people. This is important when considering carbohydrate intake since the two major sources of acid load in the diet are protein and grain based carbs. Vegetables and fruit on the other hand are net alkaline producing. However, two of the 4 carbs for fat loss are alkaline. Potatoes and sweet potatoes have a net alkaline effect on the blood PH. Bananas and quinoa are also more alkaline forming in the body. Rice and oats are often see as low glycemic index carbs. However, that is only the case for brown rice and whole oats. Potatoes are the most misunderstood carbohydrate in my. There is a reason potatoes are the preferred carbs of many in the physique development world. Potatoes are NOT the high glycemic index bad guys they are portrayed to be and can actually range from 5o (low GI) to 85 (higher GI) on the glycemic index depending on what type (new, sweet, russet), how they are prepared and processed. This is very different than the mashed potatoes and gravy many people think about.
There is no bariatric surgery that inhibits the absorption of carbohydrates and sugar. If you do not limit the total amount of carbs (and sugar) you will lose the effect of weight loss surgery. Nutrition and the famous food pyramid are about as interesting as watching corn grow. So, forget the food pyramid, they are reworking it anyway and no doubt will be different. Most who reached their goal avoided highly processed, high glycemic index carbs— potatoes, bread, rice, and pasta (although there clearly are some pastas that have a lower glycemic index, these pastas are not the ones typically found in restaurants). This means you will eat the donut, and you will have a rapid rise in blood sugar, which will peak and then decrease rapidly, leaving you feeling hungry. The apple will cause a slow rise in blood sugar, and you will maintain that low level for several hours. Okay, you probably knew that, and we just gave the scientific reason. Not at all, the good news is that if you combine a low glycemic food with a high one you average the load. How can you tell the high glycemic foods from the low ones? There is no test to tell us which is a high or low glycemic food, we simply must test the food by feeding a specified quantity to people and watching for the blood sugar response to all this.
How Much Weight Can You Lose in 14 Days of No Carbs? You can lose weight by eliminating carbs for 14 days, but there’s no guarantee you’ll drop any pounds if you don’t watch calories. As you use glycogen for energy, you also lose the water associated with each gram of glycogen. How much you lose for the rest of the 14 days will vary from person to person and will depend on your overall diet. If you replace all the calories lost from eliminating carbs with other no-carb foods, you won’t lose any additional weight. But if you restrict calories, it's easy to estimate the number of pounds you'll drop in addition to carb-related water weight. If you don’t know, take a few days to keep track of everything you eat and drink, then tally the calories and use that number to see how many calories you can cut while maintaining your health. The difference between your current calorie consumption and 1,200 is the maximum number of calories you should cut. Over 14 days, that equals a loss of about 4 pounds because you have to burn 3,500 calories to lose 1 pound. The number of calories burned during activity depends on your weight, the type of exercise and the length of time spent exercising. However, for the 14 days on a no-carb diet, you may not have enough energy for strenuous exercise. Regular exercise will help you keep the weight off when your diet returns to normal. If you exercise for 30 minutes every day and engage in activities that burn 250 calories, you'll lose 1 more pound. Eliminating carbs may help you lose weight through two other actions, but the impact on total pounds lost is hard to determine.
Just as we've been hearing more and more about good and bad fats, diet gurus are starting to talk more about good and bad carbohydrates. But are there really such things as good and bad carbohydrates? "Some carbs are better than others, but it's not really a question of one carb being 'good' and one being 'bad,'" says Jack Alhadeff, Ph D, professor of biochemistry at Lehigh University in Bethlehem, Pa. Because all carbohydrates are broken down into sugar, or glucose, which is the body's fuel. Foods high on the glycemic index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin , which the body needs to process glucose into physical energy. Foods low on the index - sweet potatoes, brown rice, leafy greens, fat-free milk - break down slowly and result in lower insulin levels. But what about the notion that glucose from high-index foods is more likely to be stored as fat? Good to Know is a new feature that allows members of the community to answer questions from Web MD experts, doctors, staff, and other community members.
Weight loss and carbohydrates. Carbohydrates are essential for a healthy body and should not be removed from the diet. Very low-carbohydrate diets tend not to lead to long-term weight loss. Carbohydrates are essential for a well-balanced diet and healthy body. Weight gain, kilojoules and low-carb diets. Low-carbohydrate (low-carb) diets are popular for weight loss. However, this is misleading, because weight gain comes from an excess in overall kilojoules (or energy), which can come from any food source, including foods that are lower in carbohydrates and higher in fat or protein. Very low-carb diets tend to contain few fruits and vegetables and may be: The long-term safety of a diet very low in carbohydrates but high in saturated fat is still uncertain, and the potential effects on a person’s health are not known. This can occur if the diet is very high in fat, particularly from high-fat meats such as salami, sausages and bacon. A healthy diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, and moderate in fat and kilojoules that is balanced with daily physical activity, is the best way to lose weight and keep it off.
But the truth is, you need these types of carbohydrate-rich foods to give your body energy. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. On the other hand, complex carbs (such as vegetables and whole-grain products) don't cause the same spike in blood sugar levels. That's because calories matter most: Eat too many calories (from bread, pasta or anything else) and you'll gain weight; eat less than you burn and you'll lose weight. The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. Pasta, bread and rice aren't the only carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too). Your body burns off carbs the same way no matter when you eat them. From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that's no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Another option: If you're not usually a fan of whole-wheat bread, check out "white whole-wheat." It's made with a type of wheat that has a softer texture and milder taste, so it's more like the traditional white bread that you're probably used to eating.
IS CUTTING CARBS THE KEY TO FAT LOSS? A new study seems to put an end to the low-carb vs. Read the details and decide for yourself! The low-carb group also happened to improve a variety of predictors of heart disease. The researchers noticed that previous low-carb trials often included low proportions of black people, so they made this trial more representative, with over half the subjects being black. The most publicized result from this trial was the greater weight loss the low-carb group experienced—although, to be sure, the results varied considerably among individuals. Low-carb eaters also experienced a decent uptick in lean mass as well, whereas the low-fat group actually lost a bit of lean mass. Although the paper doesn't get into mechanisms much, we can guess why the low-carb group did better with overall weight loss and lean mass gain. They ate a lot less carbohydrates, a bit more protein, and about the same amount of fat. Add in the tendency of higher protein intakes to accelerate weight loss, and that suggests that the magic might not have been in the carb level alone. The low-carb group ended up with a higher HDL to total cholesterol ratio than the low-fat group, which is a strong predictor of avoiding heart disease. However, it should be noted that the low-carb subjects still consumed similar daily fat calories as before the trial. This was echoed by a meta-analysis that came out the same week, and by interviews with this study's lead author, Dr. Although the groups did not attain drastically lower carb and fat levels, they both did manage to lose a decent amount of weight over the year by cutting calories. Less carbs and more protein is a solid recipe for fat-loss, although, how much each macronutrient played into the results in this particular study is by no means clear.
The low-carb group, which reduced their carb consumption to about 28 percent of their daily calories, lost almost three times as much weight as the low-fat dieters who got about 40 to 45 percent of their calories from carbs. The low-fat group lost about 4 pounds, whereas the low-carb group's average weight loss was almost 12 pounds. Participants in the two groups were eating about the same amount of calories. The study showed that modest reductions in carbohydrate consumption, down to about 28 to 30 percent of diet, could help tip the scales to weight loss. The makeup of the low-carb group's diet was: The makeup of the low-fat group's diet was: But, in fact, there are a spate of studies that have come to the same conclusion about the benefits of swapping a low-fat, high-carb strategy for a pattern of eating that emphasizes healthy fats and lower carbohydrate consumption. One big study published in the New England Journal of Medicine found that a Mediterranean diet rich in olive oil cut the risk of heart attacks and strokes by 30 percent, compared to a low-fat diet. Here's the fascinating part: Ludwig also found that when people stopped eating so many refined carbohydrates, they burned off about 150 more calories per day, compared to those eating a higher carb, lower fat diet. In other words, the high-carb, low-fat pattern of eating "caused us to become hungrier and burn off fewer calories," he says. What's happening in the body when we follow this pattern of eating is still the subject of much research, but Ludwig says the thinking goes like this: Eating too many carbs can overstimulate the release of insulin and direct more calories into storage in the fat cells.
Low-carb diet: Can it help you lose weight? Could a low-carb diet give you an edge in losing weight? Here's what you need to know about the low-carb diet. A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. A low-carb diet is generally used for losing weight. Why you might follow a low-carb diet. You might choose to follow a low-carb diet because you: As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Typical foods for a low-carb diet. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains. A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet.
There are plenty of myths circulating around the Internet that say you can’t eat any carbs if you want to have a six pack of abs. The truth is you can eat (good) carbs you just can’t eat them in excess! It’s recommended that you mainly fill your plate with protein and good fats. The experts say, “too many carbs can make you fat, but too few for an extended period can slow your metabolism.” I recommend that you eat good carbs in the morning to give you energy throughout the day. You could also eat them before and after a workout. If you limit your carbs per day and also have an exercise routine that incorporates cardio and strength training you will be on your way to achieving a tight and toned stomach.
Now that you know your body type it’s time to figure out your macronutrients: how much protein, carbohydrates, and fat you should be eating per day. If you are an ectomorph your macronutrients are as follows 25% protein, 55% carbohydrate, and 20% fat. If you are a mesomorph your macronutrients should be 30% protein, 40% carbohydrate, and 30% fat. If you are an endomorph your macros are 35% protein 25% carbohydrate and 40% fat. Now that you know your body type and your percentages of macronutrients, how many calories should you be eating per day? If you are a fairly sedentary individual and your goal is weight loss, then you would multiply your bodyweight between 10 and 12. If your goal is weight gain then you multiply your bodyweight by 16-18. If you are moderately active individual (you work out 3 to 4 times a week) and you’re goal is weight loss then you would multiply your bodyweight by 12 to 14. For maintenance you would multiply your body weight by 14 to 16. And for weight gain you would multiply your bodyweight by 18 to 20. If you are a very active person (you work out 5 to 7 times a week) and you’re goal is weight loss then you would multiply your bodyweight by 14 to 16 (i.e. If maintenance is your goal you would multiply your bodyweight by 16 to 18. And of weight gain is your goal you would multiply your bodyweight by 20 to 22. Now you can take your own body type, goals, activity level, bodyweight and figure out your own macros and calories.
Why Low-Carb Diets Aren’t the Answer. The low-carb craze is on the downswing, and that’s a good thing because over the long haul, very low carb diets simply aren’t good for you, as you’ll discover in this chapter. When low-carb diets first became popular, they seemed to be a breath of fresh air after the low-fat (and high-carb) diets that preceded them. The Atkins diet and the many other low-carb diets that followed in its footsteps have turned out to be less effective, and less healthy, than originally claimed. Often, the weight returned, and as it did, problems such as high cholesterol and high blood pressure came back, too. Let’s look at what would happen if you followed one of the more extreme low-carb diets. But the low-carb diet will also wreak some havoc. Levels of homocysteine, an amino acid that increases the risk of heart disease, may also rise if you eat a lot of meat and too few vegetables. And to get rid of the ketones produced when your body burns fat for energy, your kidneys need to work overtime, which raises your risk of kidney stones. Ironically, low-carb diets may even interfere with insulin sensitivity; a certain amount of carbohydrate in your diet may be needed in order for the pancreas, which produces the insulin that keeps blood sugar in check, to work well.
Bad carbohydrates, like white bread or sugary drinks, are quickly absorbed by the body, triggering blood sugar spikes and weight gain. In contrast, good carbohydrates are loaded with nutrients and fiber, so the body absorbs them more slowly for sustained, and healthy, energy burn. Add these 7 healthy carbs to help you lose weight to your menu plan this week. It offers all nine essential amino acids, and it keeps the body feeling full longer. These foods don’t just provide carbs for weight loss; they also have protein and plenty of nutrients. This is one of the easiest carbs to add to your menu for weight loss. While flavored yogurt can bombard the body with bad carbs, the plain variety offers protein and other nutrients, including vitamins B 12 and D. Avoid fruit juices or processed fruit products, which are often loaded with added sugar, and get your fruit fix from the real deal. Double up on good carbs when you add Quinoa Fruit Salad to the menu plan. Pasta is a staple in many homes, but traditional pastas are overly processed, stripping them of good-for-you fiber and nutrients. Swap them out for whole grain pasta, like in this Slow Cooker Skinny Spaghetti recipe. Potatoes have gotten a bad reputation when it comes to weight loss, but the sweet potato is actually a great carb for weight loss. Fitness for the workout resources and tips you need to lose weight and feel healthier.
A new diet plan shows you how you can enjoy eating carbs while getting slim and fit – for life. But a new diet plan from the US reveals that carbs don't have to be the enemy. She believes this fear is unfounded, and says eating the right kind of carbs – in the form of wholegrains, fruit and vegetables – can actually help us lose weight, and keep it off. The beauty of the carb-lovers diet is that it embraces a wide range of foods designed to make you feel your best. "You can eat the carbs you crave at every meal," says Largeman-Roth, "that said, you do need to follow our portion advice." As a rough guide, this equates to one banana, 125g cannellini beans or one small baked potato. Chocolate, pasta, wine, bread and even chips make an appearance on the carb-lovers menu. On the carb-lover's diet, you can indulge daily – in moderation. The carb-lovers eating plan consists of a seven-day kick-start diet that includes 1200 calories per day. You can adhere to the diet or mix and match the meals. To maximise your likelihood of success on this phase of the diet, Largeman-Roth advises that you avoid distractions such as the TV at mealtimes and eat slowly and mindfully, as well as staying hydrated by drinking lots of water throughout the day. This part of the plan allows larger portions, a wider variety of foods and a few treats. You'll only be able to do that if all the foods you love are on the menu."
Carbohydrates and Weight Loss: Should You Go Low-Carb? Do carbohydrates actually cause weight gain and prevent fat loss? And we’ll be part of the cool crowd to boot. Carbohydrates, Insulin Levels, and Weight Gain. As the claims go, insulin “makes you fat,” and carbohydrate “spikes insulin,” thus, “carbohydrate makes you fat.” Sounds so simple, right? Diet Composition and Real-World Weight Loss. On the effects of diet composition and weight loss. Despite the body of evidence presented above, practical experience in coaching hundreds of people has taught me that some people tend to just do better on high-carb or low-carb diets, and some do fine with either. The above also relates to research on how insulin sensitivity and insulin response affect diet effectiveness. 6.8% of body weight, respectively); and those that were insulin resistant lost significantly more weight on a low-carb, high-fat diet than a high-carb, low-fat diet (average weight loss of 13.4% vs. What we can take away from my anecdotal observations and these studies is if you have good insulin sensitivity and low insulin secretion (good insulin response), you’ll probably do better on a high-carb, low-fat diet. On the other hand, if you have poor insulin sensitivity (insulin resistance) and high secretion (poor insulin response), you’ll probably do better on a low-carb, high-fat diet. And remember these are only general guidelines—in the end, actual weight loss is what matters most. What are your experiences with carbohydrates and weight loss?
Reducing your carb intake to less than 35 percent of your total energy intake can help reduce your calories for weight loss, according to the Academy of Nutrition and Dietetics. Although some high-carb foods contain beneficial nutrients such as fiber, vitamins and minerals, consume carbohydrates in moderation for successful weight loss. Sugary drinks are often high in calories and carbs, but contain few beneficial nutrients. One can of regular cola contains about 136 calories and 35 grams of total carbohydrates, including 33 grams of sugar. Since sugar is a carbohydrate and provides four calories per gram, 132 of the calories in regular cola are from sugar. Refined grains that have been highly processed provide calories and carbs but few other nutrients. Although fresh fruits are a good source of fiber and vitamins, processed fruits often contain added sugars. Examples include some dried fruits, canned fruits packed in syrup and applesauce with sugar added. Look for unpeeled, fresh fruits and drinks that combine fruit and vegetable juices. Sweets, when consumed in excess, are detrimental when trying to lose weight because most sweet foods and desserts are loaded with calories, sugar and saturated fat.
And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. Avoid the tempatation to eat less, thinking that this will boost your efforts and speed up the process. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep. Exeercise will boost your metabolism and burn fat. If you have been exercising, and have hit a plateau, perhaps your body is signalling for you to change your routine. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Medications - There are a number of medications that can and will hinder your weight loss. Increase the amount of protein and fat with your meals. Record the time and amount of what you consume. There are several "Stall Buster" fasts that are popular and successful at jumpstarting the weight and fat-loss.
The "carbs are bad" mantra from Dr Atkins and co has left many people confused about carbohydrates and their importance for your health, including maintaining a healthy weight. High fibre, starchy carbs release sugar into the blood more slowly than sugary foods and drinks. Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of calories in your diet. While carbs, fat and protein are all sources of energy in the diet, the amount of energy that each one provides varies: Remember that starchy foods should make up about a third of the food we eat and we all need to be eating more fruit and vegetables. Go for wholegrain starchy foods whenever you can and eat potatoes with their skins on. The fibre in these foods can help to keep your bowels healthy and adds bulk to your meal helping you to feel full. To increase the amount of fibre in your diet, go for wholegrain varieties of starchy foods and eat potatoes with skins on. Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils are foods we should eat as part of a healthy balanced diet. Wholegrain varieties of starchy foods and potatoes eaten with their skins on are good sources of fibre. Diabetes UK recommends that people with diabetes should try to eat a healthy balanced diet, as depicted in the Eatwell Guide , and to include starchy foods at every meal.
7: Eating Protein and Carbs at Different Meals Will Help You Lose Weight The theory: Protein and carbohydrates require different enzymes for digestion; if you eat the two separately, you improve digestion and further weight loss. There is no proof that eating protein and carbohydrates separately aids digestion or weight loss, says nutritionist Christopher Gardner. "An apple is good, but an apple with peanut butter is more filling." Also, some of the best foods for you―nuts, seeds, legumes―are made up of both protein and carbohydrates.
It could be that you are eating the right foods, but in the wrong combinations. Or you could be eating the right combinations of food, but not timing your meals correctly. No matter how you slice it, your weight loss is determined by your metabolism. The good news is that you do have control over your fat-burning capacity! Before I teach you how to eat well for an active metabolism , let me dispel the myth that we are all created equal. I might work with two clients who are the same age, same sex, and do the same amount of exercise, yet one can get away with eating a lot more food than the other, and still lose weight. To help rev-up your metabolism, I offer the top eight ways we slow it down and how to avoid them . Not eating enough during the day. Not eating enough during the day slows down your metabolism two ways. Drinking water is one of the easiest ways to turn up your fat-burning capacity . I cannot say that drinking water alone will cause weight loss; however, if you are eating a perfect diet, but are dehydrated, you will lose less weight. Not only will this cause your body to burn fewer calories, but it will also make you more likely to binge. I often find that my clients are eating the right amount of calories for weight loss, but are not losing weight. Sure, you burn more calories by walking on the treadmill than by lying on the couch; however, without the proper amount of weight training , you will not increase your metabolism. Your resting metabolism is directly affected by how much muscle you have — so go on, build more muscle !
Low-Carbohydrate Diets for Weight Loss. Low-carbohydrate diets are based on the idea that avoiding foods high in carbohydrate, such as pasta, bread, rice, cereal, fruits, and starchy vegetables, causes weight loss . The appeal of low-carbohydrate diets is rapid weight loss in the first few days. The American Dietetic Association and the American Heart Association do not recommend low-carbohydrate diets. Also, the American Heart Association does not recommend low-carbohydrate diets because these diets often restrict healthful foods, such as fruits and vegetables , and do not provide essential vitamins , minerals, and fiber.
Just wondering as I start to eat low/no carb to lose some of this Winter weight (and some) to back down a bit. I am a carb junky, like lots of people, and was wondering how many (little) carbs I can get away with eating and still significant loss in weight? With my coffee the other day I had a donut in the morning and a bite here or there - or had low carb bites that had only some sugar - and I believe I still lost a couple pounds, eating lots of meat and cheeses. I went relatively low carb, between 60-100 grams per day and lost weight rapidly. Forget 'quick loss' if you want to be healthy and have the weight stay off. You really need to ditch the donuts and any other simple carb food. Thats the formula for healthy weight loss. You can starve your body of carbs and lose lots of weight. The people I know who yo yo weight wise the most are far and away low carb advocates. I have heard quick weight loss is bad and even unhealthy, but my strategy was to do the quick loss method (most/all protein) and shift to a moderation-in-all eating method. It depends on the individual; some people can lose weight eating 100 grams of carbs each day, others have to keep it below 30 or 40 grams to lose weight. But my strategy was to do the quick loss method (most/all protein) and shift to a moderation-in-all eating method. Whatever way of eating you end up choosing remember that if you cannot commit to it you will end up gaining all the weight you lost.