carbohydrates, seems to be growing at an extraordinary rate.
These diets seem to promise dieters that they can eat all they
want and still lose weight. However, there is one condition;
the dieter must give up all carbohydrate-
includes bread, pasta, fruit, sweet corn, and potatoes. Because
more than half of Americans are overweight or obese, we all seem
to be looking for a weight loss program that works. There is no
doubt that the biggest appeal of the low-carb diets is the type
of foods you can eat. What is even more appealing is that your
eggs can be fried and your burgers can be grilled in grease and
topped with a thick slice of cheese because low-carb dieters can
eat three to four ounces of certain cheeses every day. However,
those on a low-carb diet can't have toast with their fried eggs
or a bun for their hamburger. Although certain types of
vegetables are allowed in a low-carb diet, the types and amounts
are very limited. Absolutely no fruits, potatoes, corn, peas,
rice, pastas, or bread is allowed, at least during the first
phases of low-carb diets. As more and more typical dieters
learn how to count calories, followers of low-carb diets learn
how to count their daily intake of carbohydrates.
Carbohydrates provide energy, fiber, and naturally occurring
sugars and the majority come from plants. According to their
structure, or how the carbon, hydrogen, and oxygen are linked
together, carbs are classified as either "complex" or "simple."
Simple carbs (sugars) are quickly absorbed into the bloodstream,
where they trigger a rise in blood sugar. This rise causes
insulin to be released from the pancreas, accelerating the
conversion of calories to fat. Excess blood sugar that is not
needed immediately is stored in the muscles and liver. Simple
carbs can be found in abundance in table sugar, candy, honey,
soft drinks, white bread, and highly refined cereals. Complex
carbs (starches) take much longer to break down. The fiber that
is found in complex carbs keeps sugars from entering the
bloodstream as quickly after a meal. Complex carbs are found in
fruit, vegetables, and whole grain breads and pastas.
Doctors believe that by restricting your intake of
carbohydrates, you focus your body on using stored fat as an
energy source. This makes the body less likely to store fat
when using it as its primary fuel. If you are reducing carbs,
you are also most likely reducing the total amount of calories
you consume each day.
Many healthcare professionals and researchers are concerned
with the potential health risks of a low-carb diet. Research
has shown that consuming large amounts of animal fat and protein
is linked with an increased risk for damage to the kidneys and
hearts, as well as an increased risk for cancer. One
consequence of burning fat instead of glucose for energy is the
development of ketosis, which normally occurs only during
starvation, but can also occur after removing carbohydrates from
the diet. Ketosis causes uric acid to build up in the blood,
leading to gout. Diets consisting mainly of protein,
cholesterol, and saturated fats, can also greatly increase the
risk of heart disease and can stress and damage the kidneys. A
recent study found that women eating diets that were high in
animal fat were at increased risk for breast cancer. Although
it is not harmful, excess ketones in the body can result in
quite bad breath.
If you do decide to follow a low-carb diet, there are several
nutritional supplements you should consider taking to keep you
healthy while you take off the weight. A daily multivitamin is
a must because you deprive yourself of essential vitamins and
minerals such as the B vitamins, calcium, and potassium, when
eliminating entire food groups. The B vitamins are
water-soluble and can't be stored, which means they have to be
taken more than once a day to maintain optimum nutrition. They
are essential for energy and your brain. Calcium and potassium,
which have many functions in the body, keep your heart, bones,
and kidneys healthy. You should look for a high quality
multiple that specially formulated for your age and gender.
Because you will be consuming primarily animal-based proteins
with a low-carb diet, supplemental digestive enzymes are needed
to maximize the breakdown and digestion of nutrients in these
foods. Without these enzymes, digestion cannot take place,
resulting in gas, bloating, and sub-optimal nutrient levels.
When limiting carb intake, you will increase your exposure to
cholesterol from animal-based foods. Phytosterols and
pantethine can help to minimize the absorption of cholesterol.
Research has proven that phytosterols work in the intestines to
block the absorption of cholesterol, while pantethine can
support reduced cholesterol production in the body. At least
600 mg of pantethine is needed each day before any significant
benefits will be reached. When the two are used together,
better cholesterol lowering benefits are provided, so look for
supplements containing both. Studies have shown that following
a low-carb diet and taking fish oil can lead to greater weight
loss and improved cholesterol and triglyceride levels than just
following a low fat diet without the supplemental oils. Fish
oil, which reduces homocysteine, total cholesterol, blood
pressure, and increases the "good" HDL cholesterol, should come
from cold water ocean fish that are free of toxins and
contaminants. Because our oceans have become more and more
polluted, so have our fish. Cheap fish sources can actually
cause more harm than good. The most effective and the safest
fish oil contain lemon and rosemary, which makes sure the oil
retains its natural stability. In order to lose weight, we must
increase our metabolism. The thyroid gland, which influences
our metabolic rate, can be "fed" with nutritional supplements
that are specifically formulated for thyroid function. These
include: vitamin B12, iodine from kelp, the minerals magnesium,
zinc, copper, manganese, and molybdenum, and thyroxin-free
thyroid substance. Be sure to drink at least eight glasses of
water each day. Stay active by walking the dog, running in the
park with your kids, taking the stairs to work, or any other
physical activity. Having an exercise buddy can make trips to
the gym a lot more fun. Make sure to set realistic goals for
yourself and don't expect to see overnight changes.
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