low carb-related stories
Is Low-Carb Really Better to Keep Weight Off?
Photo: Vincent Ma on Flickr
Researchers at Heidelberg Repatriation Hospital in monitored 141 men and women who'd recently lost weight for year -- half were instructed to stick to a high-protein diet and the other half went on a high-carb diet. Both groups kept their fat intake below 30 percent of their total calories, and both were told to lower their saturated fat intake. The amount of weight regained over the year was the same for both groups, about four pounds, leading researchers to conclude that what matters in a weight maintenance program is overall calories, regardless of carbohydrate intake. They did notice one difference, though -- the average blood pressure went up in the high-carb group but not the high-protein group.
The moral of the story? It's not a sin to eat a plate of spaghetti every now and then as long as your diet is generally healthy. However, when it comes to carbs, try to stick to whole grains.
Low-Carb Vegetables
Diet & Weight Loss, Nutrition & Supplements
Low carb-vegetables are highly recommended if you're trying a diet plan like Atkins, South Beach, Zone, Glycemic Index, Sugar Busters! and others advocate low-carb fruits and vegetables to varying degrees.
But low-carb vegetables are not just for dieters. Nutritionists agree that fruits and vegetables are the cornerstones of a healthy diet -- supplying essential vitamins, minerals and fiber, while helping to protect our bodies against diabetes, heart disease and cancers.
Low-carb vegetables are especially appealing because they contain less sugar than other vegetables, which allows someone to eat larger amounts without gaining weight.
You probably already know that starchy vegetables like potatoes, yams, corn and peas are higher in carbohydrates. Green, leafy vegetables like lettuces are the least starchy. However, the exact carb count in a vegetable depends on the serving size. Also, when counting carbs in vegetables, the fiber is not counted and can be subtracted from the total number of carbohydrates.
Those trying to follow a low-carb diet, which usually depend on low-carb vegetables, should check with their nutritionist or with the specific diet plan to see which vegetables they are allowed to eat. If the plan does not recommend specific produce choices, you might try low-carb vegetables from the list below. They're great ways to get your USDA -recommended five to nine servings of vegetables per day.
Leafy vegetables
Arugula
Bok choy
Broccoli raab
Collard greens
Kale
Lettuce
Mustard greens
Spinach
But low-carb vegetables are not just for dieters. Nutritionists agree that fruits and vegetables are the cornerstones of a healthy diet -- supplying essential vitamins, minerals and fiber, while helping to protect our bodies against diabetes, heart disease and cancers.
Low-carb vegetables are especially appealing because they contain less sugar than other vegetables, which allows someone to eat larger amounts without gaining weight.
You probably already know that starchy vegetables like potatoes, yams, corn and peas are higher in carbohydrates. Green, leafy vegetables like lettuces are the least starchy. However, the exact carb count in a vegetable depends on the serving size. Also, when counting carbs in vegetables, the fiber is not counted and can be subtracted from the total number of carbohydrates.
Those trying to follow a low-carb diet, which usually depend on low-carb vegetables, should check with their nutritionist or with the specific diet plan to see which vegetables they are allowed to eat. If the plan does not recommend specific produce choices, you might try low-carb vegetables from the list below. They're great ways to get your USDA -recommended five to nine servings of vegetables per day.
Leafy vegetables
Arugula
Bok choy
Broccoli raab
Collard greens
Kale
Lettuce
Mustard greens
Spinach
How Many Carbs Per Day Do I Need?
How many carbs do you need per day? That can be a fairly complex question, but the US Department of Health & Human Services recommends that half of your daily calories come from carbohydrates. Therefore, if your daily calorie consumption is around 2,000 calories, then about 1,200 of those should come from carbs.
When considering how many carbs per day to eat, it's important to remember not all carbs are created equal. Nutritionists recommend getting healthy carbohydrates like whole grains, fruits, vegetables, nuts, seeds and legumes. Unhealthy carbs that you should avoid include sugary soda and processed foods like cookies and potato chips.
Thanks to popular diet plans like the Atkins Diet, many believe that decreasing your carb intake will lead to weight loss. However, experts say this is a short-term solution. Ultimately, a healthy diet should be within your recommended daily intake of calories and include both carbs and protein.
More Diet and Fitness Questions Answered:
How Many Calories Do I Need?
How Do I Calculate My BMI?
How Many Calories Did I Burn?
How Much Protein Do I Need?
When considering how many carbs per day to eat, it's important to remember not all carbs are created equal. Nutritionists recommend getting healthy carbohydrates like whole grains, fruits, vegetables, nuts, seeds and legumes. Unhealthy carbs that you should avoid include sugary soda and processed foods like cookies and potato chips.
Thanks to popular diet plans like the Atkins Diet, many believe that decreasing your carb intake will lead to weight loss. However, experts say this is a short-term solution. Ultimately, a healthy diet should be within your recommended daily intake of calories and include both carbs and protein.
More Diet and Fitness Questions Answered:
How Many Calories Do I Need?
How Do I Calculate My BMI?
How Many Calories Did I Burn?
How Much Protein Do I Need?
Exactly What Is a Low-Carb Diet, Anyway?
Jonny's Take, Diet & Weight Loss, Nutrition & Supplements
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.
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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| To lose weight and get healthy, get the majority of your carbs from fruits and vegetables. Photo: [cipher], Flickr |
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).
Withdrawn: Advice on Low-Fat Diets for Weight Loss!
Jonny's Take, Diet & Weight Loss, Nutrition & Supplements
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.
Have you heard that a low-fat diet is the way to go for weight loss? Of course you have. Who hasn't? And like much "conventional" advice, it's turning out to be bogus.
Recently, researchers combed through hundreds of previously-published studies that investigated low-fat diets in comparison to other weight loss strategies. They looked at the Cochrane Controlled Trials Registry, MEDLINE and EMBASE, all sources of rigorously-controlled published trials. They were interested in the ability of people to actually sustain weight loss over a long period of time, so they investigated the studies in which people were given specific dietary advice (like eat a low-fat diet, or reduce calories). Three independent reviewers poured over the studies that met the criteria for inclusion.
Guess what they concluded?
Recently, researchers combed through hundreds of previously-published studies that investigated low-fat diets in comparison to other weight loss strategies. They looked at the Cochrane Controlled Trials Registry, MEDLINE and EMBASE, all sources of rigorously-controlled published trials. They were interested in the ability of people to actually sustain weight loss over a long period of time, so they investigated the studies in which people were given specific dietary advice (like eat a low-fat diet, or reduce calories). Three independent reviewers poured over the studies that met the criteria for inclusion.
Guess what they concluded?
Cheryl Cole's Extreme Diet
British glam girl and pop star Cheryl Cole recently resolved to gain weight in the new year after her stick-thin frame caused an outcry from her fans. But Cole, 25, admits to reporters that things weren't always this way -- the singer has done her fair share of dieting. Her approach of choice? She goes low carb with the Atkin's diet when her weight gets a bit out of control. Keep in mind that, for Cole, being heavy means having a 29-inch waist. Good Lord. "In the first year of Girls Aloud, I went up to a 29in waist. I remember crying because I was 133lbs when I'm only 5ft 3in," she says. "Jennifer Aniston was doing the Atkins diet at the time and I thought I'd give it a try. I remember I ate the same thing -- chicken in cream sauce with a couple of carrots -- every night for weeks. I felt just horrible, but I was on this mission."
Cheryl, honey, 133 lbs is not worth crying over.
Lo Bosworth, Healthy Cocktails, and Good Eggs - Week in Review - December 15 to December 21
Is weight loss on your list of New Year's resolutions? Try one of these three foods to tip the scales in your favor.Another season of The Biggest Loser is over. Bev has the wrap-up.
Fitz interviewed Lo Bosworth of The Hills. Find out how she stays fit and trim for reality TV.
Ditch the egg whites once and for all and eat the whole egg. Why? Jonny has a few good reasons.
Here's one more reason to include those healthy carbs in your diet ... low-carb diets cause memory loss.
Want to do a perfect sit-up? Maggie says you just need to learn your alphabet.
Fitz has a two-pound rule when it comes to gaining weight, but she wants to know: What's your weight-gain breaking point?
Looking forward to an upcoming holiday party? Bev shows you how to order drinks that are more nice than naughty.
Water can get boring ... here are five alternate ways to stay hydrated.
Happy holidays, everyone!
Don't trust Splenda? Here's what to avoid
Diet & Weight Loss, Nutrition & Supplements
Splenda makes you fat, or so says reports out of the UK. Studies found that rats given Splenda were fatter than rats not given the sweetener. And that's not all -- they also had less beneficial bacteria in their guts. Of course,we're talking rats -- obviously humans are different. And, as I previously told you, apparently the study was funded by the sugar industry, which means you might want to question the motives behind this whole 'splenda makes you fat' claim.
Don't trust Splenda? Here's a quick list of what it's in:
- Some diet sodas
- Many low-carb or sugar-free chocolate bars and candies
- Diet Snapple Iced Tea
- Reebok Fitness Water
- Juicy Fruit gum
- Kids Trident sugar-free gum
You know what I'm going to say -- everything in moderation, be it Splenda, sugar or whatever. But personally, I'd choose regular sugar over artificial sweeteners any day, unless I had a medical condition like diabetes. What about you?
What they're not telling you about low-carb diets
One recent story that's been populating my google reader several times over is the recent comparison of diets. In short, low-carb diets were found to be the most successful, followed by the Mediterranean diet, with low-fat diets in last place.
But don't be so quick to trash all your bread and pasta. Low-carb diets aren't all their cracked up to be. I'm Not Obsessed recently revealed one very big problem with low-carb plans: Not enough fiber, leading to digestive issues, particularly constipation. As someone with IBS (read: regular digestive issues) I would stay away from this kind of diet, and I'm not expert but maybe you should too.
The key, if you ask me, is balance. Low-carb diets can help you slim down, but don't take it to an extreme. Make sure you're still getting a bit of healthy, whole grain fiber in your diet. You know, to keep things moving.
The agave nectar alternative
Agave nectar has shown up as tidbits in various post on That's Fit before, whether it's an ingredient in a hot chocolate recipe or an element of a celebrity's diet. But for those of you who don't know the details of what this sweet syrup is, where it comes from and why it's a good alternative to sugar or artificial sweeteners, this is for you:
Agave nectar is derived from a Mexican plant and considered a healthy alternative to sugar and artificial sweeteners because it's naturally derived and has a low glycemic effect, which is explained thoroughly in this article on Shake Off the Sugar a web site devoted to low-carb options and reducing sugar intake. And here's another article about the trend in use of agave as a sweet alternative.
As for me, I use it in tea and baking recipes as well as in my morning oatmeal. The other day, I used it in lemonade. But I found adding a little organic sugar made the taste of the lemons come out more. Call me crazy.
My experiments have been fun and mostly successful. And I can vouch for agave's low glycemic load as I'm a type 1 diabetic using an insulin pump to control blood sugar and testing often. The effect of agave nectar on my blood sugar is minimal. But of course other experiences might be different. Our bodies are not entirely identical in how they react to various substances. And I'm not your doctor, so talk to yours about how you might use agave in your diet.
You can usually find agave in your local health food store. My local Super Target stocks it too. And you can buy online too. Sweet!
Agave nectar is derived from a Mexican plant and considered a healthy alternative to sugar and artificial sweeteners because it's naturally derived and has a low glycemic effect, which is explained thoroughly in this article on Shake Off the Sugar a web site devoted to low-carb options and reducing sugar intake. And here's another article about the trend in use of agave as a sweet alternative.
As for me, I use it in tea and baking recipes as well as in my morning oatmeal. The other day, I used it in lemonade. But I found adding a little organic sugar made the taste of the lemons come out more. Call me crazy.
My experiments have been fun and mostly successful. And I can vouch for agave's low glycemic load as I'm a type 1 diabetic using an insulin pump to control blood sugar and testing often. The effect of agave nectar on my blood sugar is minimal. But of course other experiences might be different. Our bodies are not entirely identical in how they react to various substances. And I'm not your doctor, so talk to yours about how you might use agave in your diet.
You can usually find agave in your local health food store. My local Super Target stocks it too. And you can buy online too. Sweet!
The most popular diets for men
Diet & Weight Loss, Nutrition & Supplements
Not to sounds sexist here, but when we think of diets, we tend to associate them with women. It's not that men don't diet -- I suppose it's because they don't diet to quite the extent that we ladies do. That and I think they tend to be less public about it. Afterall, I've known dozens of women who've shared every detail of their diet with me, but I can count the number of men who have on one hand.
WebMD recently did an article on the most popular diet plans for men. Not surprisingly (if you ask me, anyway,) the most popular diet choice for men is the good old low-carb/high-protein Atkins approach. But there's a commonality: a quick-fix diet isn't typically successful in the long-run for either men or women. The best diet plan is the one you can stick with.
Want to know more? Read the full article.
WebMD recently did an article on the most popular diet plans for men. Not surprisingly (if you ask me, anyway,) the most popular diet choice for men is the good old low-carb/high-protein Atkins approach. But there's a commonality: a quick-fix diet isn't typically successful in the long-run for either men or women. The best diet plan is the one you can stick with.
Want to know more? Read the full article.
Low-carb diets get support from the ADA
Obesity, Diet & Weight Loss, Nutrition & Supplements
According to the American Diabetes Association, low-carb and low-fat diets are equally effective in helping people lose weight, a goal of those who have or want to reduce their risk of developing diabetes. Though they stopped short of recommending low-carb in the past, in their 2008 guidelines, the ADA is now giving the plan its official support.
The association is careful to say that they aren't endorsing one specific plan to lose weight. Instead, they want people to find the plan that works for them so that permanent weight loss can be achieved. Low-carb may be an option for some people, though they do recommend that those who use it are monitored for rising cholesterol or declining kidney function.
Learn more about diabetes at the ADA's official website.
The association is careful to say that they aren't endorsing one specific plan to lose weight. Instead, they want people to find the plan that works for them so that permanent weight loss can be achieved. Low-carb may be an option for some people, though they do recommend that those who use it are monitored for rising cholesterol or declining kidney function.
Learn more about diabetes at the ADA's official website.
Want to think faster? A high-carb diet might help
Diet & Weight Loss, Nutrition & Supplements
Carbs might be bad for your waistline, but it's thought that they might be good for you're brain, or at least that's what this article seems to say. In a study involving people who followed a high-fat/low-carb plan and those who followed a high-carb/low-fat plan, those in the latter group were the ones who showed improvement to their cognitive processing when given a series of tests.
But other than that, researchers found few other differences between the two groups -- their moods were about the same, and members from both groups were still losing weight.
What do you think of these findings? Me, I'm surprised that mood wasn't more of a factor -- I've heard of low-carb diets causing massive mood swings.
But other than that, researchers found few other differences between the two groups -- their moods were about the same, and members from both groups were still losing weight.
What do you think of these findings? Me, I'm surprised that mood wasn't more of a factor -- I've heard of low-carb diets causing massive mood swings.
The bad things about low-carb
Low-carb dieting is one of the most popular forms of weight-loss out there, and it works! But is it healthy? Fitsugar recently asked that same question and they came up with the precautions for low-carb wannabes:
- Low-carb diets can be damaging to the health of women who are pregnant, as well as those with diabetes, kidney stones or high cholesterol.
- People following a low-carb plan might be missing important nutrients. Take a multivitamin and possibly fiber supplements if you're going to cut out carbs
- High amounts of protein can be damaging to the liver. Be sure to drink lots of water
- Remember to consult your doctor before going on any diet.
Inside the Kimkins controversy
A number of blogs and websites have been flooded with Kimkins spam, and ours is no exception. Kimkins, a radical new(ish) weight-loss plan that is being touted as the low-fat answer to Atkin's, is fast becoming one of the most talked-about weight-loss plans, and it's not all good publicity -- in fact, the majority of it is bad.
Beside suggestions that the Kimkins program is unhealthy (you're supposed to eat only 600 calories a day,) there's much talk about the program's founder, Kimmers -- also known as Heidi Diaz. Diaz is apparently not 118-lbs as she proudly proclaims, but rather an obese recluse with a knack for scamming. I've been skeptical from the time I first heard about this diet, and frankly, I'm not surprised that this is apparently such a monumental scam.
If you're interested in learning more about the Kimkins controversy, check out this article from 3 Fat Chicks on the Diet. And remember, don't trust everything you hear.
Beside suggestions that the Kimkins program is unhealthy (you're supposed to eat only 600 calories a day,) there's much talk about the program's founder, Kimmers -- also known as Heidi Diaz. Diaz is apparently not 118-lbs as she proudly proclaims, but rather an obese recluse with a knack for scamming. I've been skeptical from the time I first heard about this diet, and frankly, I'm not surprised that this is apparently such a monumental scam.
If you're interested in learning more about the Kimkins controversy, check out this article from 3 Fat Chicks on the Diet. And remember, don't trust everything you hear.
