Low Carbohydrates Diets, Things You Need to Know Before Starting:
What is a low carbohydrates diet?
Low carb diets concentrate on drastically reducing carbohydrates. However, some dieticians are convinced that eating a diet consisting of both simple and complex carbohydrates is essential to maintain a healthy lifestyle. Low carb diets concentrate on the number of carbs you eat and have a strict induction phase. Low glycemic index diets concentrate on the quality of the carbohydrates you eat and go for more low fat and healthy approach.
There are different types of low carb diets varying only in types and number of carbohydrates. The problem is these kinds of diets are difficult, especially the south beach and others that call for you to eliminate fruits, bread, desserts, chips and other snacks. Low carb diets control carbohydrate consumption, which in turn is said to promote the breakdown of fat as the blood sugar is kept stable. This stable blood sugar is the secret behind the success and benefits of any low carb diets. These diets are not suitable for people with pre-existing kidney diseases, who will need to have special diet plans following medical health advice.
They help your body to lose weight by accessing your stored body fat for energy because there is little available energy in the form of glucose from this type of diet. These diets seem to bring about the rapid loss of weight, so many people turn to these diets. Sadly, this weight loss, which is mostly muscle and water caused by cutting calories, comes with a host of serious side effects, one of which is a depletion of minerals
One of the minerals that are often depleted is calcium, which of course leads to bone loss, osteoporosis, kidney stones, and more. They have recently become popular over the last few years, but the problem with low carb menus is that they are too strict and too hard to follow for the average person. Low carb menus have a tendency to rob your body of too much energy and make it very difficult to remain on the program for long. Carbs should make up less than 10 per cent, and in some cases, less than 5 per cent of daily calorie intake. Carbs give your body energy. Some people think that eating carbs will make them gain weight, but carbs, as well as all other nutrients, will get stored as fat only if you eat too much of them. Carbohydrates give body cells the source of energy to support all their activities. This is the reason why when the body’s sugar level is so low, the person experiences a feeling of weakness and lack of energy.
Carbohydrates, on the other hand, are readily converted into fat by insulin. When you eat high carbohydrate foods, the increased blood sugar stimulates insulin production by the pancreas. Low carbohydrate diets can also promote early success because their higher level of protein tends to keep a person’s appetite satisfied for longer periods of time. This can be especially helpful for people who previously omitted protein at meals and snacked on carbohydrates every couple of hours. Let’s now take a closer look at carbohydrates foods. There are healthy as well as unhealthy carbohydrates, depending on what type you are eating. We need to eat a lot of the healthy carbohydrates every day as this is where our bodies derive a large amount of their energy. When most people think of carbohydrates, they think of grains, bread, pasta and food items like that. Realize though that the fruits and vegetables are also carbohydrates and, of course, are very healthy. As you eat carbohydrates foods on a day to day basis, you need to constantly keep in mind which ones are good for you and which ones are bad.
All of the carbohydrates are made up of different forms of sugar. What we want to eat mainly in the complex carbohydrates which are made of complex sugars as this is the type which is good for us. The complex sugar strings are not easy to break down and they also absorb very slowly through the stomach lining and intestinal walls. They also trap themselves around nutrients such as vitamins and minerals. These complex carbohydrates foods will slowly break down over time and will release the entrapped nutrients in the process. What this does is provide a steady supply of fuel for the body over several hours without disrupting your levels of insulin too much.
Now the bad carbohydrates are made up of the simple sugars. Because of the simple structure, they break down fast and they don’t hold onto nutrients such as vitamins and minerals like the more complex carbohydrates do. Because the simple carbohydrates foods break down rapidly, whatever isn’t used right away by your body cells is stored as fat. Almost all diets will suggest that you avoid simple carbohydrates altogether as they have no nutritional value and they are very fattening.
Now that you understand how good and bad carbohydrates work, and why simple carbohydrates are bad for you, you can now focus on eating only complex carbohydrates foods. First of all, ensure that you get lots of fruit and vegetables in your daily diet. These are not only complex carbohydrates but they can also have a huge amount of extra nutrients within. Secondly, cut out foods such as white bread and pasta, as well as anything containing a lot of refined sugar or corn syrup. If you want to eat bread, then switch to the whole wheat, 12 grain or sprouted grain varieties. Make sure that you read the packaging labels of the food you eat. If there is a lot of fibre within, then this is probably a complex, and therefore, a good carbohydrate. If you want to have a healthy body, then you need to learn and understand the difference between good and bad carbohydrates. You do not want to cut carbohydrates foods from your diet. Just stop eating the bad types. A healthy diet means getting a balanced combination of good carbohydrates, good fats and plenty of protein. High Carbohydrate Performance Drinks.
High carb performance drinks, today called energy drinks, are reputed to be the pioneer sports training drinks to hit the market. le. Carbo Force manufactured by the American Body Building Products was the first product to be manufactured as a ready to drink energy booster.
Previously, bodybuilders and other sportsmen and women used to carry assorted powders which they could mix with water when they got thirsty during a bodybuilding workout. Today, however, bodybuilders only have to pop open the bottles of concentrated carbohydrate drinks to rejuvenate their energy when the workout is in progress. A lot of medical research has gone into the preparation and authentication of these performance drinks to ensure that they are not only healthy but also beneficial. The main benefit that accrues from using carbohydrate drinks while exercising is that they boost and maintain the energy levels required for successful and efficient workouts. These drinks have a very high content ratio of glucose and glucose is the fuel that drives body activity. The human body utilizes glucose just like an automobile utilizes gasoline. A car with low or no fuel can only move slowly, poorly or not at all. So too does the body without carbohydrates. It is when we ingest carbohydrates in form of glucose into our systems, that we accelerate our ability to move muscles or muscle groups.
The easiest product for the body to convert into energy is carbohydrates. When carbohydrates are broken down into their different sugars, they are allowed to swim and float around in the bloodstream. When sugar is floating around in the bloodstream because you’ve eaten a carbohydrate, it will continue to just float around in the bloodstream unless it makes friends with insulin. This insulin “buddy” has a pass into the “Cell Club”. Without insulin, sugar cannot get into the cell club where it is immediately converted into energy (which is the ultimate honour for a sugar). The contemporary scare against supplementation has stopped many bodybuilders from using carbohydrate performance drinks during their workouts. This is understandable given the ridiculous and gibberish claims that accompany the million and one supplements on offer either on or offline. The truth though, is that carbohydrate performance drinks not only work but they work safely in powering intense bodybuilding workouts.
What happens when there are no carbohydrates around? The answer is already in your and my body, the body will burn fat in order to give itself energy. It breaks the fat down into a carbohydrate form and takes it to the Cell Oven where it is converted to energy; The last thing the body wants to use for energy production is the protein. Why? Because this is what the body tissues and organs are made of. Yes, your body, skin, hair, everything, is made out of protein, which is the building block of the human body. When the body has to start using protein for energy, that means it has run out of its normal fuels, carbs and fats. That is a bad thing and probably means that this person is starving to death. That’s the way the body sees it anyway but it has no choice as it is just trying to survive and humans cannot survive without energy.
LOW CARBOHYDRATES DIET, THE SECRET IS REVEALED:
When you go for a low carbohydrates diet see what is happening: Very few carbs are coming in and the ones that are coming in are instantly used for energy production. The Cell Ovens are fired up and ready to go but there are just not enough carbs coming in to convert to energy. Ok, the Cell calls up to the brain, The brain then gives a sign to the pancreas to”cut back on the insulin release and instead, release the glucagon to go convert any Fats that it sees hanging around into sugars and send them into the cells for energy production. ” The pancreas execute what the brain tells. It closes down on the insulin valves and opens the glucagon valves wide open. The glucagon is released and goes around to the Fat clubs picking out Fats to be converted to carbs. Those carbs are immediately sent to the Cell Ovens with insulin. No longer is insulin just floating around in the body taking the excess carbs to the Fat club. It is again being used very efficiently and not much of it is being released because there’s no need. The valves as just barely open for it. The cells are happy because they’re getting the carbs for energy production and no longer have the sugar crowds hanging around, tearing up the place. The pancreas is happy because it doesn’t have to waste any more insulin and can relax a little.:).
So, let’s see if you’re paying attention? If the insulin is significantly diminished and the glucagon is enhanced and working all over the body, breaking down fats into useable fuel and this fuel is being burned off by the Cell Ovens, what do you think you are experiencing? Did you say “weight loss?”.
You are paying attention! Obviously, you understand what is going on here. Since the body is not taking on any more carbohydrates, it has to find another source of fuel. That source of fuel is the naturally occurring secondary source of stored body fat that the glucagon guys are going around and releasing and converting to fuel. Now, keep in mind that when glucagon converts that fat into a fuel source, the chemical reaction that takes place is not the same as the one that happens when carbohydrates are used for fuel.
You see, when fat is converted into fuel it releases a substance called “ketones.” Normally, ketone production would mean that your body is unable to locate carbohydrates to use for fuel so it is having to resort to fat in the system. Well, yea, that’s what is happening here too but it’s not a malfunction. No, it’s being done on purpose so your ketone production is not a bad thing in this instance. So, when you go to your healthcare provider and he or she tells you that you have a high ketone count, be sure and tell them that you’re on a low carb diet. So, if your body is continuously burning fats and does so for a long period of time because you are not introducing a bunch of junk carbs into it, the result will be that you’ll be much leaner and your cholesterol and triglycerides and other bad things that have been floating around in your bloodstream, will be reduced and you will be much healthier. Your energy level will be higher, many of the chronic health problems you’ve been experiencing will either go away completely or will diminish significantly. There may be some problems with the low-carbohydrates diet but, for the most part, it is a highly effective and workable diet. As always, we advise you to check with your health care provider and read as much information as you can about the low carbohydrates diet.
Bad and good types of carbohydrates.
Complex carbohydrates are the good types of carbs, These are the types of carbs you can find in brown rice, pasta, oatmeal, bran, wholegrain cereals, etc. On the other hand, there are bad ones: the simple carbohydrate. While this later one can be okay for you in natural foods, such as fruits and vegetables, eating them in refined foods like candy and fast foods are the best way for you to gain weight. The thing that people don’t tend to understand about Complex Carbohydrates is that they are the best way for you to get energy throughout the day. Through a simple scientific process, complex carbs turn themselves into energy for your body to feed on. People confuse these types of carbohydrates with the ones they eat in candy or drink in soda, as those don’t get converted into energy and thus just kind of it there and tire you out during the day. Even if you aren’t out there running a marathon or walking to work everyday, complex carbs will help give you energy throughout your work day and your home life. Of course, you have to eat the right types of foods in order to get Complex Carbohydrates in your diet. Just because you see carbs on the label doesn’t mean that it’s the right types of carbs that your body needs. Brown rice has complex carbs, white rice doesn’t; wholemeal bread has complex carbs, white bread doesn’t; natural pasta has complex carbs, the overly processed kind doesn’t. Do a little more research into complex carbohydrates to see what kind works for you and what kind doesn’t.
List Of Simple Carbohydrates Foods That Are Natural:
List Of Simple Carbohydrates Foods That Are Refined.
This means that most fruits contain the natural simple carbohydrates and therefore are the best. As for the refined, their consumption should be controlled. When To Consume The Simple Carbohydrates Foods Simple carbohydrates foods should be consumed at any time of the day since they are necessary for the provision of energy in the body. Remember that the body needs energy all the time even when one is resting in order to maintain processes like breathing, circulation of blood and others. Therefore it is advisable to consume these foods in every meal. The foods may be consumed during breakfast, lunch, dinner or even supper. They may also be taken as snacks. This ensures that the body is not starved and has a continuous source of energy. Therefore include these carbohydrates in every meal that you take.
Foods that are very low in carbohydrates:
Pork, ham, bacon, fish, shellfish (e.g., shrimp), lamb, beef, chicken,sausage (without sugar or high carb fillers), tomato, cucumber, winter squash, zucchini, lettuce, onion, many oils (grapeseed, olive, canola, and others), butter, eggs, cream (not milk), cheese (includes cottage and other soft cheeses if not in large portions), some nuts (e.g., almonds, brazil nuts, walnuts), whipped cream, dill pickles, yellow mustard, vinegar, horseradish, low carb marinades (there are many of these in the marinade section of the grocery store, though they will not be advertised as low carb, check the label), low carb dressings (e.g., bleu cheese, green goddess, ceasar), salsa (in smaller quantities), berries (in smaller quantities, such as strawberries, blueberries, raspberries, and blackberries), pork rinds, sugar free products that are zero or very low carb such as Sugar Free Jello, tea and coffee (without sugar or sugar substitute), drinks containing sugar substitutes.
Foods that are high in carbohydrates:
White flour, sugars (fructose, sucrose), potatoes, white rice, bananas, grapes, dried fruits, processed snacks (e.g., chips), white and many other kinds of pasta (note that some low carb recipes may include very small amounts of these ingredients.