Independent Articles & Videos About:

1. Low Carb Diet Plan
2. Low Carbohydrate Diet
3. High Protein Diet and Weight Loss

Low Carb Diet Plan - When More Is Better

When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means "stop eating".

Wrong!

A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.

As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often.

The body's a wonderful mechanism. It's geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you're starving.

To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last ditch effort to save itself from what it thinks is immanent death.

This is bad on two fronts.

First, by using muscle tissue for energy you're losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state.

Fat, on the other hand, doesn't need any energy to support it. It's simply "dead" weight.

Secondly, the body will start storing more fat because it's preparing itself for the worst. Your survival is your body's most important concern so it'll do whatever it can to stay alive.

So what can you do if you want to eat less without starving yourself and sending your body into this defense mode?

Eat smaller meals more often throughout the day.

This works on two levels.

By eating more often you won't get hungry as quickly and your metabolism will stay raised because you'll be digesting food more often. Digesting food uses calories just like any other physical activity.

So here's the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies.

This can be accomplished with a little planning and preparing in your spare time.

Cook your weeks worth of meals - skinless chicken's an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store - and refrigerate it in separate packages, one for each meal.

Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!

Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend.

Buying some disposable storage containers can help keep things convenient and organized.

Try to eat every three hours or so to keep your metabolism and energy up. This'll help you stay away from those snacking binges too.

Also, drink lots of water. Water will help to cleanse your body and make you feel full.

So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better!

Find out more about Diet and Nutrition at healthandfinesse.com

Carbohydrates - If You Think Carbohydrates Are Bad For You Think Again

Carbohydrates are not bad for you, all you need to do is make sure you are eating the RIGHT carbohydrates and you will feel better, reduce the risk of disease and lose weight.

It's all a question of eating the RIGHT carbohydrates; let's see the difference and the importance of carbohydrates for normal body functions.

Carbohydrates are not all bad just as all fats and some proteins are healthier than others.

Carbohydrates what they do

Carbohydrates are the primary fuel source for many of the body's vital organs, including the brain, central nervous system, kidneys and heart.

If the body doesn't receive sufficient carbohydrate, it breaks down muscle and other tissue to produce glucose.

This causes a build-up of waste products called 'ketones'. This is, known as 'ketosis' and is common in people who are starving, suffering from anorexia nervosa or who have insulin-dependent diabetes.

Ketones makes the blood acidic, in severe cases Ketosis can be fatal, particularly for pregnant women, unborn babies, and for people who have diabetes.

Finally, the heart may not be able to function to its full ability as ketone bodies are its main source of fuel.

So, not eating carbohydrates is bad for you. Now let's look at another myth that not eating carbohydrates can help you lose weight.

Carbohydrates and weight control

Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.

A diet high in good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in the greatest chance of weight loss.

A diet containing good carbohydrates will also assist in combating hunger pangs as they are slowly realized to the body.

Simple and complex carbohydrates

Both are broken down into glucose, or blood sugar, which is then metabolized by the body for energy.

Glucose not immediately used is stored in the muscles as glycogen, but if your body has an excess of glycogen, it is converted into fat.

Simple carbohydrates are bad

Foods made from sugar (white, brown, powdered and raw) honey etc are simple carbohydrates that provide few nutrients just extra calories.

The process of refining whole grain into fine flour removes fiber, vitamins, minerals and phytochemicals.

Eating these simple refined carbs raises blood sugar levels, which causes the pancreas to release insulin. This then lowers blood sugar again, which triggers hunger pangs.

A diet high in refined carbohydrates can cause weight gain, as it makes you hungry quickly and this can mean overeating.

Eating refined carbs also forces your pancreas to work harder to produce insulin to deal with high blood sugar levels. This can lead to insulin resistance and then diabetes.

Extra insulin can also damage the heart as it increases triglyceride levels i.e the amount of fat circulating in your blood and lowers your HDL (good cholesterol) and this raises the risk of blood clotting

Complex carbohydrates are good

Complex carbohydrates on the other hand are loaded with nutrients and are slow to digest and combat hunger pangs, by making you feel full for longer.

Whole grains, fruit and vegetables are great carbohydrate sources and also excellent sources of many other vitamins and minerals, as are many dairy products.

A Simple rule to follow when eating carbohydrates

When eating carbohydrates eat them "from the earth" with no refining or processing.

These include whole grains, vegetables; fruits and beans. Eat naturally and you will be getting good carbohydrates, fight off illnesses, feel full and provide your body with the fuel that will stop you feeling tired, nauseous and hungry.

Keep in mind that calories count in weight control.

It is the total number of calories you consume that matters in weight control, NOT where the calories come from i.e whether there calories come from fat or carbohydrate.

Carbohydrates should be the major source of energy for your body and as it's simple to spot good carbohydrates, so make sure you get plenty of them!

You can eat them feel better, reduce the risk of illness and lose weight.

Don't be tempted by the myth that carbs are bad their not their essential part of healthy

More sensible diet tips and advice If you want more information on all forms of healthy eating diets and supplements visit: http://www.net-planet.org/health.html

Celebrity Low Carb Diet Addicts

Low carbohydrate diets have really taken off over recent years, and the first to show off the effects of these diets are frequently A-list celebrities. We all watch these celebrities being snapped in newspapers and magazines with their svelte new figures, and this encourages the public to switch to the same sort of diet. Low carb eating plans such as the Atkins Diet have been catapulted to worldwide exposure through the recommendations of gorgeous, slim stars that swear by these methods.

Friends' star, Jennifer Aniston, was a huge follower of low carb dieting, and her super-slim figure encouraged millions of normal people to quickly jump on the low carb bandwagon in the hope of shedding the pounds. Coupling her eating habits with yoga and exercise has helped Jennifer to develop an enviable and world-famous slim figure, making her an icon for millions of women around the world.

The UK's Catherine Zeta Jones was the envy of millions when she quickly shed the pounds after giving birth to her first child with star husband Michael Douglas. It was soon impossible to tell that Catherine had even given birth, as her figure sprang back to its svelte and firm former state. Jones used a low carb eating plan in order to help her shed the excess weight after giving birth, and this diet along with exercise made it possible for her to be back on screen in record time looking better than ever.

Former UK Spice Girl, Geri Halliwell, was once a curvy and busty redhead. However, with the help of a low carb diet and plenty of yoga, Geri lost a great deal of weight and has spent the last few years sporting a super-slim figure to complement her new, chic look. Hollywood actress Gwyneth Paltrow is also known to be a low carb diet fan, and enjoys supplementing her yoga with a range of low carb foods to keep her waif like figure in shape.

Many stars, both male and female, use low carb diets to shape up for movies, as this enables them to lose excess pounds quite quickly. Movie superstars such as Ben Affleck, have switched to low carb eating plans to get in shape for upcoming movies. Ben was known to favor low carb foods whilst shaping up for his role in Pearl Harbor.

And it's not just Hollywood actors that use low carb diets to get in shape. Many musicians and pop stars also enjoy low carb diets in order to get them in shape for concerts and tours. This helps them to maintain energy levels as well as slim down and stay trim, an important factor for all stars, who are very conscious of their appearance. Low carb diets have always proven popular with high profile stars, and most low carb eating plans have these celebrities to thank for their popularity and exposure.

Find out more about Diet and Nutrition at healthandfinesse.com

How Low-Carb Diet Plans Treat Carbohydrates

A number of popular diets are focused on carbohydrates. Some demonize them. Then warn you against eating any carbohydrates. Others in fact, emphasize a high carbohydrate intake. Here is how low-carbohydrate diet plans treat carbohydrates.(Such as The Zone, Atkins, South Beach and others)

For more than two decades. Dr. Robert Atkins preached and sold the gospel of protein is good for you. And carbohydrates are evil. Until recently, this line of thinking was beyond the pale. Now there is some new evidence. That backs the idea that a high- protein. Low-carbohydrate diet. May accurately help you lose weight.

Whether such a diet that also includes bacon, steaks, butter, cheese. And other foods with plenty of saturated fat is good for your overall health is another matter.

In theory, a high-protein/low carbohydrate diet could help increase your satiety. A feeling of fullness that comes with eating. Fewer carbohydrates could also avoid fast and high rises. And falls in your blood sugar. Which may also keep your hunger at bay. Together, these could help you avoid overeating. Making you satisfied with fewer calories.

That's the theory. Unfortunately, there are few good long-term studies to test it. Short-term studies have shown low- carbohydrate diets to be safe in the short term. But your weight loss is due mostly to a reduced caloric intake. Not necessarily to the low-carbohydrate nature of the diet. Such reductions often happen when you drastically change what you eat.

Two year-long studies published in the New England Journal of Medicine. Suggested that the benefits of a low-carbohydrate diet. May last for six months to a year. These studies compared high-fat, high-protein, low-carbohydrate diets. With low-fat, moderate-protein, high-carbohydrate diets. In both studies. The low-carbohydrate approach produced more weight loss at six months. However, by the end of a year weight loss was similar with both diets.

Apart from the uncertainty about their ability to maintain your weight loss. A high-protein diet could cause you long-term problems. Many of the high-protein foods that you choose. While on this type of diet (red and processed meats, cheese, and full-fat dairy products, for example) are high in saturated fat. But low in vitamins and minerals. This may increase your risk for heart disease and colon cancer.

Diets very high in protein (especially animal protein, like red meat). May also increase the risk for osteoporosis in women. Because your body takes calcium from the bone. To neutralize the acids that build up in your blood. From the result of you digesting such large amounts of protein.

Until more is known. About the true risks and benefits of high- protein/low-carbohydrate diets. You should view them with caution. Keep your protein intake at moderate amounts (about 8 grams a day for every 20 pounds of body weight). Vegetable protein is a better choice than animal protein. And don't skimp on the healthful carbohydrates such as whole grains, fruits, and vegetables. These should still make up a large part of your diet.

You can minimize or avoid any diet deficiencies associated with low-carbohydrates diets. When you approach your low- carbohydrate diet as an integrated part of your *-lifestyle-*, not solely an ingredient focus.

Helping You Reach Your Goals for Good Health and Living Well Subscribe to Newsletter --> mailto:entz-well1320@mailster.com Web Site --> http://www.watkinsonline.com/ricktrojan *-Copyright ©2004 - Enterprizes Ltd - All Rights Reserved-*

Some Straight Talk About Low-Carbohydrates and Your Health

There have been many diets and weight loss plans that have come and gone over the years. Low-carbohydrate, high-protein diets were popular decades ago. And today are making a comeback.

These diets do promote weight loss. Low-carbohydrate, high- protein diets are more effective. Than low-fat, low-cholesterol, low-calorie diets. Also your cholesterol levels often improve more on a low-carb diet.

A low-carb diet plan structures your eating choices around the selection of lean protein sources. Focusing on fish, soy, poultry, low fat dairy and lean red meats.

It is a diet high in fibrous, crispy vegetables and fruits. Like green beans, cauliflower, broccoli, asparagus, peppers, spinach, lettuces, berries, cherries, grapes and melons, to name a few.

You are also allowed limited size portions of starchy vegetables. Such as potatoes, carrots, beets and beans/legumes.

However, sweets and sugary foods are eliminated. With the exception of small portions on occasional *diet holidays*.

Your focus should be on healthy choices of fats. That Include raw nuts, seeds, nut butters, olives, olive oil, nut oils. Also some butter, fish oil and flax seed meal.

You should avoid trans fats (partially hydrogenated fats). Like fried foods, excessive saturated fats and margarine that contains trans fats.

Your objective should be to have a protein source at each meal. Along with vegetables, fruit and fats as mentioned above. To help avoid dietary deficiencies. You should include daily nutritional supplements. Consisting of a multivitamin, essential oils, diet formulation and chromium picolinate.

*- Possible Adverse Physical Effects -*

You may experience some adverse physical effects with a low- carb diet. Here are some of the negative consequences that could affect your health. Constipation and headaches. Digestive irregularity from lack of fiber. Potential strain on your kidneys. Increased stomach acid levels. Due to a high protein content. And high levels of fat could cause high cholesterol.

If your on diuretic or diabetes medications you should be monitored by a doctor. The low-carb diet affects your hydration and blood sugar levels. Current testing is on going whether a low-carb diet can help diabetics control their blood sugar levels.

*- Planning The Ultimate Diet -*

The ultimate goal of a low-carb nutritional diet structure. Allows your metabolic rate to stay high. While satisfying your appetite. And preserving your lean body mass.

However, in order for you to keep this weight off. You must follow the diet structure for your lifetime. This has many health experts worried.

Any extreme type of eating plan. That you follow for just a short time. Most likely will not have long term health risks.

But a lifetime plan of virtually cutting out an entire food group. Essential for your health. Without knowing the long-term risks, is a concern. At this time, the long-term health risks of low-carbohydrate plans have not yet been determined.

Helping You Reach Your Goals for Good Health and Living Well Subscribe to Newsletter --> mailto:entz-well1320@mailster.com Web Site --> http://www.watkinsonline.com/ricktrojan *-Copyright ©2004 - Enterprizes Ltd - All Rights Reserved-*

Low-Carb High Protein Diets

This type of diet became very popular as of recently due to the promotion of the ever-popular Atkins Diet Craze. This diet is very popular because there is no calorie counting involved, and many foods that many people love to eat are allowed on the diet. Further, the Atkins diet is a high-protein diet, which means that weight lost during this diet will not result in lost muscle mass, since protein is the main nutrient needed for maintaining healthy muscle tone. This diet basically eliminates carbohydrates, which are simple sugars or foods that break down into simple sugars. These serve as empty calories in your diet, providing no nutrients yet many calories.

While we wonÕt cover the Atkins diet here, we can give you basics of the high-protein, low-carb diet. First let us identify carbohydrates. Sugar, including powdered sugar, granulated white sugar, brown sugar, or any type of sugar you can think of, is the main carbohydrate that you would need to eliminate. All types of pastas count as carbohydrates, meaning all noodle and spaghetti products must be eliminated. Starches of any type, such as white rice, potatoes and potato chips, need to be eliminated. Cereals are mostly carbohydrates and should be avoided entirely during the diet phase. Because of the low-carb craze, there are many low-carb options of sodas, milk, ice cream, bread, beer, and wine available in the average supermarket. If you do consume these, be sure to do so only occasionally and in moderation, even if it is a low-carb type. Otherwise, the aforementioned foods should be eliminated entirely when not of the low-carb type. Beware of foods that contain hidden sugars, like bacon, barbeque sauce, ketchup, salad dressing, cough syrup, and fruit juice. As strange as it may seem, fruits and fruit juices should be eliminated while in the weight loss phase of this diet, as they are nearly pure carbohydrates. Anything made with flour needs to be eliminated during the weight loss phase, since as mentioned earlier they are high in carbohydrates.

Now what can you eat? Well, the good news is that you can eat all meats, fish, poultry and seafood, except prepared meats like bacon and honey baked ham, which are high in sugar. Skip the bread and have meat and salad, or meat in your salad. Eggs are very low-carb friendly, but be sure to skip the mayonnaise or salad dressing unless it is low-carb type mayonnaise or dressing. Any type of vegetable is fine, but be sure to realize that when making that salad that tomatoes are actually a fruit, and you want to limit your consumption of them at least during the weight loss phase. Choose brown rice as your starch replacement, as it is low in carbohydrates comparatively to potatoes, bread or white rice. Cheese is good in limited amounts, as this is a high-protein, low-carb food. Butter and cream can be used, but should be consumed in limited amounts. One complex carbohydrate that is good is fiber, as it does not break down into simple sugar, and helps the body with elimination. Further, fiber fills you up quickly without adding significant calories, so hunger pangs are fought off successfully.

Finally, make sure you are drinking at least eight 8-ounce glasses of water a day minimum in addition to any other liquid you may consume. Dehydration often masquerades as hunger and causes overeating. Of course, again exercise is a necessary and vital part of your diet plan, which we will cover in the next section on exercise.

Once you lose the weight that you set out to lose, the weight loss phase of your diet is over. Of course keep in mind that you are making lifestyle changes, not going on fad or binge diets. This means that you will not go back to your old eating habits. Instead you will introduce certain foods back into your diet in moderation. For example, you may add a couple of strips of bacon once a week to your meal plan. You can enjoy small portions of deserts of any kind, simply in moderation. It is best to avoid soft drinks all together, or opt for the low-carb type permanently. If you do introduce any other carbohydrate-laden foods, be sure to do so only at one meal, and in small portions. Reducing carbohydrates will become a lifestyle to you when following this plan, one is very likely to boost your overall energy level and help you keep the weight off.

Kirsten Hawkins is a nutrition and health expert from Nashville, TN.

Weighing-In On Low Carb Diets

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

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

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

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

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

- Differences Between Low-Carb Diets

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

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

- What We Know about Low-Carb Diets

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Find out more about Diet and Nutrition at healthandfinesse.com

Weighing-In On Low Carb Diets

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

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

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

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

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

- Differences Between Low-Carb Diets

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

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

- What We Know about Low-Carb Diets

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Find out more about Diet and Nutrition at healthandfinesse.com

Peanut Butter and Pizza - An Alternative to the High Protein Diet

Did the title to this article catch your interest? I thought it would! As of late we are always hearing talk of two main approaches to dieting, namely the high carbohydrate diet and the high protein diet. But what about fat? And what role can it play while we are losing weight?

Contrary to popular myths our bodies need fat. Now don't get me wrong. As I have mentioned in other articles too much of anything is bad but we can, and do, lean to one macronutrient over another. As well as breaking down the vitamins A, D, E, and K (fat soluble vitamins) we also need fat for energy purposes. At the same time it would be wise to consume carbs and proteins as well. Any diet where either carbs, proteins or fats are significantly raised or lowered is not a healthy one. Our bodies need all of these in order to work properly. We can tend to lean more strongly towards one or another but we shouldn't forsake the rest. Each have their own functions as well as positives and negatives.

This diet would benefit those who have weak will power or who don't have the time or patience to prepare too many meals. It is good if you are only used to eating 3 times a day. This diet is also beneficial for eating out whether in restaurants, at relatives, or at parties and socials.

One characteristic of fat is that it makes you full longer therefore making you feel more satisfied. You will not have to eat as many times (in terms of real food) to keep your metabolism going and you will still feel okay. You can either use homemade 'shakes' or use food supplements in order to keep the number of times you take in calories constant. Taking in calories a minimum of four times daily will keep your metabolism going and the body will be less likely to store the food you take in as fat.

Obviously there is a catch...you know the saying, if anything is too good to be true it probably is. The catch is that these meals still have to be figured into your daily caloric intake or else eventually the inevitable will happen. But the good news is that this variation gives you the illusion of a greater food intake. The more you study fitness and nutrition the more you can manipulate variables or natural laws in your favour.

As an example, say you want to eat only 3 times a day but you want to take in calories 5 times a day in total. So your first meal would be real food, say a few peanut butter sandwhiches. Okay, so you have eaten that and two hours roll around so it's time for another meal. You can either eat or have some kind of replacement as I mentioned earlier. An example of a quick replacement would be a protein bar (chocolate flavour, yum!) or possibly a homemade shake. How would you make this shake? Just take 8 ounces of skim milk, add 4 heaping tablespoons of skim milk powder to thicken it and finally a bit of chocolate syrup for flavour! This drink provides approximately 200 calories which is not much but enough to keep your metabolism going. And this also leaves room for greater food consumption!

In summary this diet is great for those with higher cholesterol levels and don't want to take the risks of eating a higher protein diet. You mostly have to watch your dairy products, things like butter, ice cream etc. Basically when it comes down to it food is food. No matter how it is broken down and/or used by the body if you eat too much...well, you know!

The Atkins Method: Is it Right for You?

Over the years, the Atkins plan has become synonymous with weight loss. Fans of the program say that it has proven to be instrumental in helping them to shed unwanted pounds. They talk of improved overall health and greater energy as a result of the Atkins program. However, critics maintain that Atkins could lead to heart damage, making it an unhealthy diet.

Supporters of Atkins say just about anyone can slim down using their program. However, there are certain people that are most likely to benefit from the Atkins plan. These include yo-yo dieters, who find themselves losing weight, only to gain it back again; dieters who feel constantly hungry; and those who eat for emotional reasons. Binge eaters and constant snackers can also benefit from the Atkins program. In addition, those who suffer from a food addiction are prime candidates for Atkins.

Atkins relies heavily on proteins and fats, along with carbohydrates that are rich in nutrients. The idea is to strictly reduce the amount of non-nutritious carbohydrates you consume. The theory behind this is that, when carbs are restricted, you end up burning fat rather than glucose. In addition, it has been shown that, all things being equal, you will lose more fat with Atkins than with other types of weight loss plans.

The Atkins plan is divided into four stages. During the initial stage, your body moves from burning carbohydrates to burning fats. You should also be able to kick the sugar habit during this stage. During the second stage, your weight loss will accelerate, but you will also be able to eat larger portions of vegetables. In the third stage, known as pre-maintenance, you will continue to add more foods to the mix. The final stage involves lifetime maintenance. During this phase, you can continue to fight food addictions, maintain your goal weight, and decrease the chance that you will suffer from diabetes.

However, it can be difficult to stick with the Atkins plan. This is because the temptation to eat carbohydrates and sweets is so great. Friends and relatives can become diet saboteurs, preventing you from achieving the results you're looking for. In this case, the best defense is a good offense. This means telling your significant others in advance that you're determined to complete the Atkins program. Inform them that you don't want to even be offered French fries and potato chips.

The Journal of the American Medical Association has suggested that the Atkins plan can be dangerous for children. This is not surprising, considering that young people are still growing and need all the nutrients they can get, whether the vitamins and minerals are from carbohydrates or other sources. Supporters of Atkins say that, while children may not benefit from a restriction of vegetables and fruits, they could consume fewer potatoes and breads and still remain healthy.

Some medical experts say that the Atkins approach is not appropriate for people who already suffer from kidney or liver trouble. Also, because Atkins reduces the amount of fruits and vegetables an individual consumes, the diet can leave people at greater risk for such problems as cancer and heart disease. As a result, you should probably check with your family physician before resorting to the Atkins plan, or any other low-carb, high-protein diet.

It is likely that the Atkins plan will remain controversial for the foreseeable future. While it has been proven effective in helping people lose weight, it may also place individuals at a higher risk for serious diseases. A great deal of additional research needs to be conducted in order to determine if Atkins is a miracle cure or a medical nightmare. Once more studies are conducted, the long-term effects of Atkins on the human body may be easier to determine.

If you are generally in good health and have a normal energy level, you might give Atkins a try. If, however, you suffer from any serious diseases, or are experiencing symptoms such as high blood pressure, you might consider an alternative diet plan. In the end, you, in consultation with your doctor, will have to determine the diet program that's appropriate in your particular case.

As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues.

The Atkins Diet: Is It Still Worthwhile or Worthless?

By now, almost everyone has heard of the Atkins diet. This is the diet that promotes weight loss through the consumption of foods low in carbohydrates and quite high in fat and protein contents, but not necessarily low in calories.

It was the brain-child of Dr. R. C. Atkins who claimed that it would initiate a greater weight loss than a conventional, low calorie diet composed of a "balance" of carbohydrates, fats, and proteins. In addition, it was supposed to be friendly to those prone to diabetes because of the low intake of carbohydrate; it might reduce the body's need for insulin. This diet concept is diametrically opposed to that used for years by traditional nutritionists and medical specialists.

Most experts initial response to this diet was that it might not be safe because years of scientific evidence suggested that high fat intake would surely raise serum cholesterol, thus increasing the risk of cardiovascular disease.

What ensued were numerous heated debates in print and on television about the worthiness of this diet. Unfortunately, most of the battle lines were drawn on shaky grounds because they were based on age-old dogma, and lacked serious scientific inquiry. Fortunately, this was about to change. Some results of very important research are now beginning to appear in the scientific literature. Hopefully, this new information will eventually determine unequivocally which side is right.

One of these studies was reported in the New England Journal of Medicine in 2003. The investigators' aim was to conduct a controlled experiment to determine the differences in weight loss of both obese men and women who consumed either the basic low carbohydrate Atkins diet or a conventional diet of reduced total calories. The study lasted for one year. Besides weight loss, a number of other tests also were conducted, including blood sugar, blood cholesterol, HDL cholesterol (the good cholesterol), insulin levels, and blood pressure.

The results were interesting and different than most traditional nutritionists would have expected. As Dr. Atkins had claimed all along, after 3 months, the volunteers who ate the Atkins diet lost 7-10% of their original body weight while those who ate the conventional low-calorie diet only lost 3-5% of their original weight. After 6 months, the results were similar to those at 3 months; however, after one year, those on the Atkins diet had regained enough weight so that differences in weight loss between the two diets were not significant.

Another interesting result supported the view of the traditional nutritionists in that total serum cholesterol was increased about 3% while those fed the conventional diet had reduced their cholesterol about 5%. However, the "good" cholesterol was increased about 20% in those consuming the Atkins diet but only about 3% in those consuming the conventional diet. Neither diet affected blood sugar, blood pressure, or insulin levels, although the insulin levels of those consuming the Atkins diet tended to be lower than of those consuming the low calorie conventional diet.

The final results of the study suggested that volunteers who consume the Atkins diet may initially lose weight faster than those consuming the conventional diet, but after a long period of consuming the diets, the differences may be lost. The investigators suggested that a longer and larger study be carried out before conclusive assessments are made about the benefits or dangers of consuming low-carbohydrate, high-fat, and high-protein diets.