Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.

To lose weight and get healthy, get the majority of your carbs from fruits and vegetables. Photo: [cipher], Flickr

What exactly is a "low-carb" diet, anyway?

Having just finished the revised and expanded edition of my 2004 best-seller "Living Low Carb" (out in January, in case you were interested!), I've been thinking a lot recently about low-carb diets. Specifically, I've been thinking about definitions.

For years, low-carb suffered from bad publicity. Atkins -- a superb nutritionist and very smart guy -- couldn't shake the stigma of recommending "pork rinds" ( a recommendation that was taken out of context), and people who didn't know any better thought his diet forbade all carbohydrates (it most certainly doesn't).

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Trying to lose weight in a hurry? Most of us will cut out carbs like pasta, sugar and potatoes, but recent reports warn you should not be so hasty -- while the pasta and sugar can probably go, potatoes are actually a powerful weight loss tool.

Here's the thing: Most people assume potatoes will make them fat because they're typically regarded as having a high glycemic index. But according to a study by the British Journal of Nutrition, this is technically not true -- the GI of a potato depends on the type and how it's cooked. Plus, experts are quick to point out that potatoes aren't in the same carbohydrate league as sugary sweets and refined flour -- eating them will help you stay full longer than you would eating simple carbs like sugar.

Still not convinced that potatoes are for you? Here are some spud stats to keep in mind:

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.

Photo: D Sharon Pruitt/Flickr

Limiting sugar and carbs will help me drop belly fat – Fit or Fiction?

In his new diet book, "The Belly Fat Cure," Jorge Cruise reveals the No. 1 one secret to getting healthy – fast! "It all comes down to knowing how to eat the correct amount of sugar and carbs -- what I call the S/C Value. Without this ratio, you will fail to produce the hormone leptin, and you will store belly fat," Cruise tells readers. A client of his who went on the diet lost an unprecedented 13 pounds in one week as a result of eating chocolate, Dortitos and ice cream.

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

A few weeks ago I debunked the whole net zero carbs charade. This week I thought we should discuss good versus bad carbs, since that's still a source of constant carb confusion for many of you out there in That's Fit Land. So let us set the record straight, enabling you to sally forth to the supermarket, a restaurant or even just your refrigerator a much wiser, less carbophobic eater.

When you hear the term "good" carbs, think unrefined, unprocessed, whole grain, as close to their natural state as possible. Bad carbs are refined, high in processed sugars, often accompanied by loads of fat and packed with way too many calories. Examples of "good" carbs: Apples, oatmeal and carrots. Examples of "bad" carbs: Apple pie, oatmeal cookies and carrot cake.

We've mentioned a time or two that, often, the foods that seem to give you the most bang for your buck also give your waistline an extra bulge. Not only are lots of junk foods cheap, but when people are stressed, they don't generally turn to fruits and veggies. Nope, they want warm, gooey desserts, soft bread and carbs, carbs, carbs.

Domino's knows this, and they're catering to that demand with a new dish -- Bread Bowl Pasta. Starting at just $5.99, you can choose Pasta Primavera, Chicken Carbonara, Chicken Alfredo, Italian Sausage Marinara or Three-Cheese Mac n' Cheese served in a big, edible bowl of bread. Or, of course, you can build your own and add up to three meat or veggie toppings (including bacon, salami and Philly steak). If you feel like lightening things up a bit, you can order the pasta without the bread (and knock a dollar off the price in the process).

I'm not going to lie -- when I first saw these, I thought they looked like a heart attack on a plate (wait, do you eat bread bowls on plates?). I was sure the calorie count had to be around 1,500 -- I mean, it's creamy, cheesy, meaty pasta, surrounded by a bunch of bread! But, I was totally wrong.

Edit: Domino's later provided us an additional nutrition chart that verified my initial assumption -- these ARE as bad as you think. Find out more here.

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Cutting carbs might seem like an easy way to clean up your diet and lose weight, but not all carbs are created equal. In fact, says AOL Health, cutting carbs could mean cutting out essential nutrients and powerful antioxidants. Instead of cutting them out, get carb smart instead.

Let's compare brown and white rice, for example. Though cup for cup they compare in calories and carbohydrates, processing destroys 60 to 80 percent of the nutrients in white rice. Not only that, in a cup of brown rice you'll get three grams of fiber, while in white you'll get nearly none. It's exactly that fiber that is credited in at least one study for helping women maintain a healthy weight.

So the good news is, you don't have to give up carbs to lose weight. You just have to choose wisely. AOL Health says that if it has a bar code, it's likely not a smart carb. Instead, get your carbs from whole foods like fruits, vegetables and whole, unprocessed grains.

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Now that it's mid-March, winter should be coming to a close, though for many of us, spring is but a mere dream we hang onto. But whether or not it feels warmer where you are, one thing is certain: Bathing suit season will be here before you know it, and the time to start shaping up is now.

Problem is, research shows that we crave carbs when it's chilly out, which means that we need to get a handle on our cravings first. Here are a few tips:

• Purge your pantry. Get rid of sugar and unhealthy carbs like white rice and pasta. Stock the fridge with fresh veggies and healthy things like hummus. Believe me, you'll snack on the healthy stuff when you don't have a choice.
  
• Find filling alternatives. Nuts, for instance, are a great source of energy and -- in small doses -- are waistline-friendly.
  
• Give in ... wisely. If you can't live without your morning toast, don't beat yourself up -- just have whole wheat bread and make sure you only stick to one slice.

Got any tips of your own?

New research from Monash University identified key appetite control cells in the human brain. These cells are attacked after eating, but the attack is bigger and stronger following a meal rich in carbohydrates and/or sugar.

"The more carbs and sugars you eat, the more your appetite-control cells are damaged," said Zane Andrews, MD, the lead researcher on the study. The result? You eat more.

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Those of you who have vowed to give up smoking in the new year are finding out firsthand that quitting is a bitch. In fact, most ex-smokers will tell you that giving up the habit is the hardest thing they've ever done. If, like me, you never started the nicotine habit, you're probably thinking you've dodged a bullet. Not so fast: Scientists out of New Zealand are insisting that sugar and other refined carbohydrates are as addictive as tobacco.

"Drug addicts have to keep taking larger amounts of their chemical of choice," says Simon Thornley of the Auckland Public Health Authority. "They find it difficult to stop, they keep doing it despite negative consequences and they feel depressed if they do stop. People do all those things around refined carbohydrates."

So are we going to start seeing grotesque photos and huge health warnings on packets of Twinkies any time soon? Will sweets be stashed behind the counter at stores, available only to those with valid ID? More research is needed, but I'd say it's a definite possibility.

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Prominent New York nutritionist Esther Blum thinks you should rely on fatty foods and alcohol to slim down in the new year. You're probably checking the calendar right now but I can assure you it's not April 1st, and Miss Blum is serious. In fact, Teri Hatcher is a follower of her unconventional plan.

According to this article from the Daily Mail, Esther Blum's diet is kind of like Atkin's, except you're allowed carbs and alcohol. However, you need to watch that you're sticking to healthy fats and not over-indulging in carbs. As far as alcohol goes, stick to straight shooters to avoid sugary mixers.

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It's the exact body I want -- a fit, firm and fabulous one that can handle carbs without a care. The one just like Ashley Tisdale has.

Tisdale, the 23-year-old High School Musical star, works hard to stay in shape -- she eats well and works out rigorously. I do that too. No junk food for this girl. Me either. But there are no bans on carbs for the self-proclaimed once-too-skinny starlet, who tells Shape magazine that she loves bread, corn bread and french fries. She just adores carbs and can't do without them. Here's where we differ.

I love carbs too. But I mostly steer clear to keep my scale stable. A piece of bread here and there, a handful of crackers on occasion -- this I can handle. But making a regular habit of carb consumption makes my weight soar, and I'm just not comfortable with that.

How about you -- do you have a handle on carb consumption and weight management? Tell us how you do it.

Get schooled in HSM fitness(click thumbnails to view gallery)

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Baby, it's cold outside! Think twice about how you choose to warm up.

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Going low carb is a fast and effective way to shed some of those extra pounds, but is it safe? The jury's still out on that one, especially considering the recent publicity this kind of diet is getting. Apparently, cutting out carbs can cause memory loss.

The explanation is pretty simple: Your brain needs a constant supply of glucose, and glucose can't be stored. According to Professor Holly Taylor of Tufts University, "The brain needs glucose for energy and diets low in carbohydrates can be detrimental to learning, memory and thinking."

Staying away from carbs? You might want to reconsider. That's not to say you should binge on white bread -- a few servings of healthy whole grains per day is all you really need. So go on, eat a piece of bread and don't feel guilty about it.

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You can have your pasta and eat it too. Potatoes and rice included. Not only will these items not weigh you down, they might help you shed a few pounds.

New evidence, cited in Woman's Day magazine (December 2, 2008), suggests that when you cook and cool starchy goods like pasta, potatoes and rice, a substance called resistant starch forms. Also found in bananas, lentils, beans, and whole grains, your body can't digest the stuff. It acts like fiber, you see, so eating it helps you feel full. It also helps your body burn stored fat before turning it to carbohydrates for fuel.

Get your fill -- vegetarian chili, bean salads and cold potato, pasta and rice salads are all good picks.

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I just bought a fairly fitted dress for a party this weekend and am desperate to avoid a poochy tummy. I'm in pretty good shape but often get bloated. I can not wear this dress if I'm bloated. Help! Andrea

A. Hi Andrea, Bloating is a bummer, but I can definitely help you avoid it. You're just going to have to be smart about what you eat and drink for the few days prior to your event.

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