The low glycemic index (low-GI) diet splits the difference between the low-carb and low-fat approaches. It maintains the low-carb diet's focus on insulin, but it suggests differentiation of certain carbohydrates over others rather than restricting carbohydrate intake.
The American Heart Association, the American Dietetic Association and other prominent groups endorse a unified set of guidelines for the optimum diet. These organizations exhort that the majority of calories in the daily diet should come from carbohydrates (55% to 60%); fat should provide no more than 30% of total calories; and protein should be kept to 10% to 15%.
In contrast, many popular diet books turn the standard diet on its head. As described in the entry on low-carbohydrate diets, the Atkins diet, the Zone diet, Protein Power, and other alternative dietary approaches turn thumbs down on carbohydrates. Instead, they advocate increased consumption of fat and/or protein. According to theory, the low-carb approach aids in weight loss (and provides a variety of other health benefits) by reducing the body's production of insulin.
The low glycemic index (low-GI) diet splits the difference between the low-carb and low-fat approaches. It maintains the low-carb diet's focus on insulin, but it suggests differentiation of certain carbohydrates over others rather than restricting carbohydrate intake.
All carbohydrates are not created equal when the evidence is examined. Some, such as pure glucose, are absorbed quickly and create a rapid, strong rise in both blood sugar and insulin. Others (such as brown rice) are absorbed much more slowly and produce only a modest blood sugar and insulin response. The proponents of the low-GI diet claim that eating foods in the latter category will enhance weight loss and improve health. However, as we shall see, there is as yet no solid evidence that low-GI diets enhance weight loss.
The precise measurement of the glucose-stimulating effect of a food is called its glycemic index. A food that has less effect in increasing blood sugar level (and therefore insulin) is given a lower glycemic index.
The glycemic index of glucose is arbitrarily set at 100. The ratings of other foods are determined as follows. First, researchers calculate a portion size for the food to supply 50 g. of carbohydrates. Next, they give that amount of the food to at least eight to ten people and measure the blood sugar response. (a group is used rather than an individual to ensure that the idiosyncrasies of one individual don't skew the results.) On another occasion, researchers also give each participant an equivalent amount of glucose and perform the same measurements. The glycemic index of a food is then determined by comparing the two outcomes. For example, if a food causes half of the blood sugar rise of glucose, it is assigned a GI of 50; if it causes one-quarter of the rise, it is assigned a GI of 25. The lower the Glycemic index, the better.
The determination of the Glycemic index has resulted in some surprises. Baked potatoes came back with a reading of 93. This rating is higher than that of almost all other foods, including ice cream (61), sweet potatoes (54), and white bread (70). Based on this finding, low-GI diets recommend that you stay largely away from potatoes. However, the concern regarding potatoes is probably unnecessary. See the discussion of glycemic load below.
A food must be tested to determine its actual glycemic index, but there are some general guidelines that are recognized. Fiber content tends to reduce the glycemic index of a food, presumably by slowing down digestion. Therefore, whole grains usually have a lower GI score than refined, processed grains. Fat content also reduces GI score. Simple carbohydrates (such as sugar) often have a higher GI score than complex carbohydrates (such as brown rice).
But, numerous exceptions to these rules exist. Factors such as the acid content of food; the size of the food particles; and the precise mixture of fats, proteins, and carbohydrates can substantially change the GI measurement. For a measurement like the glycemic index to be meaningful, it has to be generally reproducible between subjects. In other words, if a potato has a glycemic index of 80 in one person, it should have closely the same glycemic index when given to another person. The GI passes this test. The glycemic index of individual foods is fairly constant between people.
Thus, the GI of a food really does indicate its propensity to raise insulin levels. Whether a diet based on the index will aid in weight loss, however, is another story.
A low glycemic index diet is relatively easy to follow. Basically, you follow the typical diet endorsed by authorities such as the American Dietetic Association, but you choose carbohydrates that fall toward the lower end of the glycemic index scale. Books such as The Glucose Revolution give a great deal of information on how to make these choices, but do low glycemic Index diets aid in weight loss? There may be problems with this theory.
There are two primary theoretical reasons given why low-GI diets should help reduce weight. The most prominent reason involves insulin levels. Basically, these books show that low-GI diets reduce insulin release, and then take almost for granted the idea that reduced insulin levels should aid in weight loss. Unfortunately, there is little justification for the second part of this contention. Excess weight is known to lead to elevated insulin levels, but there is almost no meaningful evidence for the opposite: that reducing insulin levels will help remove excess weight.
Books espousing the low-GI diet give another reason for their approach. They claim that low-GI foods fill you up more quickly than high-GI foods, and also keep you feeling full for longer. As we shall see later, there is more evidence against this belief than for it.
A measurement called the Satiety Index assigns a numerical quantity to the filling quality of a food. These numbers are determined by feeding people fixed caloric amounts of those foods, and then determining how soon they get hungry again and how much they eat at subsequent meals. The process is similar to the methods used to establish the GI index.
The results of these measurements do not corroborate the expectations of the proponents of low-GI diets. It turns out, foods with the worst (highest) GI index are often the most satiating, exactly the reverse of what low-GI theory proponents would say.
A case in point, the Satiety Index tells us that potatoes are among the most satiating of foods. However, as noted above, the GI analysis gave potatoes a bad rating. According to the low-GI theory, you should feel hunger pangs shortly after eating a big baked potato. In real life, that doesn't happen.
Other contradictions between research findings and the low-GI/high-satiety theory include one study that found no difference in satiety between fructose (fruit sugar) and glucose when taken as part of a mixed meal, even though fructose has a GI more than four times lower than glucose.
Thus, the satiety argument for low-GI diets doesn't appear to hold up to inspection of the facts. So, is the glycemic index even the right measurement? Is it the wrong way to assess the insulin-related effects of food? The evidence would suggest this to be the case. Rather than making judgements from the GI, a more reasonable approach would be to use the measurement of glycemic load which measures the real effect of the food in question.
Article Source: http://www.article-outlet.com/
Showing posts with label calorie burn. Show all posts
Showing posts with label calorie burn. Show all posts
Tuesday, May 22, 2007
Sunday, May 20, 2007
How To Lose Weight From A Low Carbohydrate Diet Plan
With the sudden boom of dieting in the country, different diet programs have been introduced in the country. Although many experts believe that proper exercise and not only diet can lose those pounds in a healthy way, many people still believe in the power of diet programs and diet plans. One of the most controversial kinds of diet plans is the low-carbohydrate diet program, which focuses on the reduction of carbohydrate consumption in the body.
According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.
Fats, unbeknownst to many, can actually be converted to energy. The body just doesn't use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.
Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.
Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.
One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.
Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.
LOW CARB DIET 101
Indeed, a lot has been said about various diets and how these work for some people. There' s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it's called the Low Carb Diet.
Basically, low carb diet actually emphasizes cutting down on from a person's daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.
People who have tried low carb diets say that its advantages include:
1. Faster and quicker weight loss compared to fasting.
2. The diet may result to higher protein intake and absorption.
3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.
Experts say that the disadvantages of low carb diets may include:
- High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
- Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
- It can lead to osteoporosis because there will be no enough supply of calcium.
- In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
- Low carb diets increase the possibility of lower mental acuity.
- Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:
1. Make sure to drink lots of water to avoid dehydration and constipation.
2. Consider taking in more fiber and vitamin supplements.
3. Cease from consuming products that has sugar.
4. Cut down on taking in products that contain caffeine.
5. Monitor your daily carbohydrate intake.
6. Don't mind calories, they are allowed in this diet.
7. Acquire a carbohydrate counter to keep you updated.
8. Do regular physical activities and exercise to reach ketosis easily.
9. Brace yourself for diarrhea that may last for a couple of days.
10. If possible, avoid eating foods that have saturated fats.
Article Source: http://www.article-outlet.com/
According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.
Fats, unbeknownst to many, can actually be converted to energy. The body just doesn't use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.
Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.
Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.
One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.
Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.
LOW CARB DIET 101
Indeed, a lot has been said about various diets and how these work for some people. There' s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it's called the Low Carb Diet.
Basically, low carb diet actually emphasizes cutting down on from a person's daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.
People who have tried low carb diets say that its advantages include:
1. Faster and quicker weight loss compared to fasting.
2. The diet may result to higher protein intake and absorption.
3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.
Experts say that the disadvantages of low carb diets may include:
- High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
- Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
- It can lead to osteoporosis because there will be no enough supply of calcium.
- In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
- Low carb diets increase the possibility of lower mental acuity.
- Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:
1. Make sure to drink lots of water to avoid dehydration and constipation.
2. Consider taking in more fiber and vitamin supplements.
3. Cease from consuming products that has sugar.
4. Cut down on taking in products that contain caffeine.
5. Monitor your daily carbohydrate intake.
6. Don't mind calories, they are allowed in this diet.
7. Acquire a carbohydrate counter to keep you updated.
8. Do regular physical activities and exercise to reach ketosis easily.
9. Brace yourself for diarrhea that may last for a couple of days.
10. If possible, avoid eating foods that have saturated fats.
Article Source: http://www.article-outlet.com/
Wednesday, May 9, 2007
The SouthBeach Diet
The SouthBeach Diet is a very popular weight loss program that, for the most part, is also very healthy. It's based on the same principle as most effective diets: carbohydrates, especially simple carbs, must be avoided in order to control blood sugar, stabilize insulin levels, and end cravings. This basic principle is why diets like The Zone and Atkins work for so many people.
Despite the title, The SouthBeach Diet was not created by some fitness guru from Miami. In fact, it was designed by a doctor from Mt. Sinai Medical Center in Miami Beach. It was originally an eating plan that would improve the cholesterol and insulin levels of his patients with heart disease. He was frustrated with his patients' lack of progress on the popular diet plans so, with the help of a nutritionist, he decided to create his own. The idea is to avoid all starchy carbs and fruit at first and then, once significant weight loss begins, to reintroduce healthy carbs in small amounts.
Here is an overview of The SouthBeach Diet:
The first 2 weeks of the diet involve avoiding all breads, pastas, cereals, rice, fruits, etc. During this first phase your diet mainly includes lean proteins, low-fat cheese, vegetables, nuts, and healthy fats. This phase of the southbeach diet actually helps to cleanse you body,and you will notice that your cravings for starchy and sugary food has disappeared. After 2 weeks you should lose between 8 and 13 pounds
The second phase of The SouthBeachDiet allows small amounts of whole-grain breads, fruits, and other low-glycemic carbs. By the Second Phase you should have much fewer cravings for sweets and starchy carbs. Weight loss is slower during the second phase, about 1-2 pounds per week. You will stay on phase two until you reach your goal weight.
The Third Phase, which is the long-term phase of the diet, involves more starches, fruits, and even occasional white flour/sugar treats. The Third Phase is designed for weight maintenance but, if you begin to gain weight again, it's recommended that you repeat the first 2 phases. By the way, the SouthBeach Diet book contains many recipes and practical diet tips. While some people feel this diet, like all low-carb diets, restricts healthy (ie whole grain) breads and rice too much, it's actually much more balanced than Atkins and its low/no-carb variations. The SouthBeach Diet plan is very effective at helping people get their cravings under control while losing a good amount of body fat and learning to eat healthily for the rest of their lives.
The SouthBeach Diet is a delicious,doctor designed, foolproof plan to improve your blood chemistry, by correcting your cholesterol and insulin levels, which has a side effect of fast healthy weight loss.
Despite the title, The SouthBeach Diet was not created by some fitness guru from Miami. In fact, it was designed by a doctor from Mt. Sinai Medical Center in Miami Beach. It was originally an eating plan that would improve the cholesterol and insulin levels of his patients with heart disease. He was frustrated with his patients' lack of progress on the popular diet plans so, with the help of a nutritionist, he decided to create his own. The idea is to avoid all starchy carbs and fruit at first and then, once significant weight loss begins, to reintroduce healthy carbs in small amounts.
Here is an overview of The SouthBeach Diet:
The first 2 weeks of the diet involve avoiding all breads, pastas, cereals, rice, fruits, etc. During this first phase your diet mainly includes lean proteins, low-fat cheese, vegetables, nuts, and healthy fats. This phase of the southbeach diet actually helps to cleanse you body,and you will notice that your cravings for starchy and sugary food has disappeared. After 2 weeks you should lose between 8 and 13 pounds
The second phase of The SouthBeachDiet allows small amounts of whole-grain breads, fruits, and other low-glycemic carbs. By the Second Phase you should have much fewer cravings for sweets and starchy carbs. Weight loss is slower during the second phase, about 1-2 pounds per week. You will stay on phase two until you reach your goal weight.
The Third Phase, which is the long-term phase of the diet, involves more starches, fruits, and even occasional white flour/sugar treats. The Third Phase is designed for weight maintenance but, if you begin to gain weight again, it's recommended that you repeat the first 2 phases. By the way, the SouthBeach Diet book contains many recipes and practical diet tips. While some people feel this diet, like all low-carb diets, restricts healthy (ie whole grain) breads and rice too much, it's actually much more balanced than Atkins and its low/no-carb variations. The SouthBeach Diet plan is very effective at helping people get their cravings under control while losing a good amount of body fat and learning to eat healthily for the rest of their lives.
The SouthBeach Diet is a delicious,doctor designed, foolproof plan to improve your blood chemistry, by correcting your cholesterol and insulin levels, which has a side effect of fast healthy weight loss.
Tuesday, May 8, 2007
Healthy Weight Loss: Creating a Weight Loss Plan
Creating a Weight Loss Plan Before you begin any weight loss program, it is important that you draw up a specific plan to help you stay on track. As a prelude to making your weight loss plan, you will need to do a little homework.
First, you will need to set a weight loss goal. In other words, what specific weight do you want to get to and when is your target date for reaching your goal? To arrive at this number, find out what your ideal lean body weight should be for someone your age and sex and multiply that number by 1.15 for men and 1.2 for women. This will give you your ideal body weight which includes your lean body mass plus an acceptable body fat percentage.
Second, a determination of your resting metabolic rate would be very helpful. Your resting metabolic rate is the number of calories you burn at rest. This information will assist in determining your optimal calorie intake and give you an idea of how slow or fast your metabolism is. Your calorie-needs are the amount of calories you need to maintain your weight. To lose weight, you must burn fewer calories than you take in. For example, 1 pound of body weight is roughly equal to 3500 calories. So if you wish to lose 1 pound of weight per week, you must reduce your calorie-needs by 3500 calories a week or 500 calories a day. To lose about 2 pounds a week, reduce your daily calorie-needs intake by 1000 calories.
Once you know how many calories to aim for, you can create an eating plan to help you lose weight. Write down a plan for your meals and a shopping list and stick to it. Without a written list you are vulnerable to impulse purchases, which torpedo weight loss. Plan to shop after you've eaten and not when you're hungry.
Exercise is essential for weight loss, diet-motivation and future weight maintenance. Make a realistic exercise plan for yourself and ideally find an exercise buddy to join you. The weight loss fitness program you choose to do - vigorous activities such as running or moderate-intensity activities such as walking or household work - will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life. An excellent exercise regimen is outlined in the Metamorphic Weight Loss system.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week. When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you. Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, very overweight, or have medical problems.
Instead of weighing yourself once a week, a better way to track your progress is to measure your waist and thigh circumference. A more important concept than "weight loss" is body composition. Body composition is the ratio of lean body weight versus weight from body fat. Ideally, you want to see a reduction in your overall body fat while you increase lean muscle mass. A recent ABC News report indicated that maintaining 5 pounds of lean muscle will burn over 96,000 calories. That amounts to about 26 lbs of weight loss.
First, you will need to set a weight loss goal. In other words, what specific weight do you want to get to and when is your target date for reaching your goal? To arrive at this number, find out what your ideal lean body weight should be for someone your age and sex and multiply that number by 1.15 for men and 1.2 for women. This will give you your ideal body weight which includes your lean body mass plus an acceptable body fat percentage.
Second, a determination of your resting metabolic rate would be very helpful. Your resting metabolic rate is the number of calories you burn at rest. This information will assist in determining your optimal calorie intake and give you an idea of how slow or fast your metabolism is. Your calorie-needs are the amount of calories you need to maintain your weight. To lose weight, you must burn fewer calories than you take in. For example, 1 pound of body weight is roughly equal to 3500 calories. So if you wish to lose 1 pound of weight per week, you must reduce your calorie-needs by 3500 calories a week or 500 calories a day. To lose about 2 pounds a week, reduce your daily calorie-needs intake by 1000 calories.
Once you know how many calories to aim for, you can create an eating plan to help you lose weight. Write down a plan for your meals and a shopping list and stick to it. Without a written list you are vulnerable to impulse purchases, which torpedo weight loss. Plan to shop after you've eaten and not when you're hungry.
Exercise is essential for weight loss, diet-motivation and future weight maintenance. Make a realistic exercise plan for yourself and ideally find an exercise buddy to join you. The weight loss fitness program you choose to do - vigorous activities such as running or moderate-intensity activities such as walking or household work - will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life. An excellent exercise regimen is outlined in the Metamorphic Weight Loss system.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week. When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you. Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, very overweight, or have medical problems.
Instead of weighing yourself once a week, a better way to track your progress is to measure your waist and thigh circumference. A more important concept than "weight loss" is body composition. Body composition is the ratio of lean body weight versus weight from body fat. Ideally, you want to see a reduction in your overall body fat while you increase lean muscle mass. A recent ABC News report indicated that maintaining 5 pounds of lean muscle will burn over 96,000 calories. That amounts to about 26 lbs of weight loss.
Monday, May 7, 2007
The Raw Food Diet
Have you started hearing about the Raw Food Diet? It's gaining popularity and buzz, not just as a diet to lose weight, but a diet for a long and healthy life. We eat so much in the way of processed food that we don't even stop to think about what we're putting into our bodies, and how far we've come nutritionally from our ancestral, agrarian roots.
A raw food diet means consuming food in its natural, unprocessed form. There are several common-sense rationales for why this is a good idea. Processing and cooking food can take so much of the basic nutritional value away. Think of some of the conventional wisdom you've heard about for years, such as: If you cook pasta just to the al dente (or medium) stage, it will have more calories, yes, but it will have more the nutritional value in it than if you cooked it to a well-done stage. Or you probably remember hearing not to peel carrots or potatoes too deeply, because most of the nutrients and values are just under the surface.
The raw food diet means eating unprocessed, uncooked, organic, whole foods, such as fruits, vegetables, nuts, seeds, legumes, dried fruits, seaweeds, etc. It means a diet that is at least 75% uncooked! Cooking takes out flavor and nutrition from vegetables and fruits. A raw food diet means eating more the way our ancient ancestors did. Our healthier, more fit ancestors. They cooked very little, and certainly didn't cook or process fruits and vegetables. They ate them RAW. Their water wasn't from a tap; it was natural, spring water. Maybe they drank some coconut milk on occasion.
Doesn't it just make sense that this is how our bodies were meant to eat? It's a way of eating that's in harmony with the planet and in harmony with our own metabolisms. Our bodies were meant to work, and need to work to be efficient. That means exercise, certainly, but it also means eating natural, raw foods that require more energy to digest them.
Why The Raw Food Diet
Because cooking takes so many nutrients and vitamins OUT of food, you automatically start feeding your body what it needs when you stop cooking food and start eating uncooked, nutrient-rich foods. A raw carrot has exponentially more nutrition than a cooked carrot.
Cooking also alters the chemistry of foods, often making them harder to digest. Why do we have so many digestive problems in this country? Because we're putting foods into our bodies in a form that we weren't designed to absorb. High fiber, high water content fresh produce abolishes constipation of the bowels, cells and circulatory system. Obstructions are cleared and blood flow increases to each and every cell in the body. Enhanced blood flow is significant for two reasons: as mentioned above, blood delivers nutrients and oxygen to living cells, and carries away their toxic metabolites.
Obesity is endemic in this country. The diet industry is more profitable than the oil companies. Why? Because the way we eat and prepare our food practically guarantees that we'll overeat. Psychologists tell us that we overeat because our souls are hungry. But in reality, our bodies are hungry, even though we may feel full. When you start giving your body the nutrients it craves, overeating will cease.
Eating raw foods is a boost to your metabolism as well. It takes a little more energy to digest raw foods, but it's a healthy process. Rather than spending energy to rid itself of toxins produced by cooking food, the body uses its energy to feed every cell, sending vitamins, fluids, enzymes and oxygen to make your body the efficient machine it was intended to be.
You'll naturally stop overeating, because your body and brain will no longer be starving for the nutrients they need. A starving brain will trigger the thoughts that make you overeat. The brain and the rest of your body don't need quantity; they need quality.
Source: http://www.article-outlet.com/
A raw food diet means consuming food in its natural, unprocessed form. There are several common-sense rationales for why this is a good idea. Processing and cooking food can take so much of the basic nutritional value away. Think of some of the conventional wisdom you've heard about for years, such as: If you cook pasta just to the al dente (or medium) stage, it will have more calories, yes, but it will have more the nutritional value in it than if you cooked it to a well-done stage. Or you probably remember hearing not to peel carrots or potatoes too deeply, because most of the nutrients and values are just under the surface.
The raw food diet means eating unprocessed, uncooked, organic, whole foods, such as fruits, vegetables, nuts, seeds, legumes, dried fruits, seaweeds, etc. It means a diet that is at least 75% uncooked! Cooking takes out flavor and nutrition from vegetables and fruits. A raw food diet means eating more the way our ancient ancestors did. Our healthier, more fit ancestors. They cooked very little, and certainly didn't cook or process fruits and vegetables. They ate them RAW. Their water wasn't from a tap; it was natural, spring water. Maybe they drank some coconut milk on occasion.
Doesn't it just make sense that this is how our bodies were meant to eat? It's a way of eating that's in harmony with the planet and in harmony with our own metabolisms. Our bodies were meant to work, and need to work to be efficient. That means exercise, certainly, but it also means eating natural, raw foods that require more energy to digest them.
Why The Raw Food Diet
Because cooking takes so many nutrients and vitamins OUT of food, you automatically start feeding your body what it needs when you stop cooking food and start eating uncooked, nutrient-rich foods. A raw carrot has exponentially more nutrition than a cooked carrot.
Cooking also alters the chemistry of foods, often making them harder to digest. Why do we have so many digestive problems in this country? Because we're putting foods into our bodies in a form that we weren't designed to absorb. High fiber, high water content fresh produce abolishes constipation of the bowels, cells and circulatory system. Obstructions are cleared and blood flow increases to each and every cell in the body. Enhanced blood flow is significant for two reasons: as mentioned above, blood delivers nutrients and oxygen to living cells, and carries away their toxic metabolites.
Obesity is endemic in this country. The diet industry is more profitable than the oil companies. Why? Because the way we eat and prepare our food practically guarantees that we'll overeat. Psychologists tell us that we overeat because our souls are hungry. But in reality, our bodies are hungry, even though we may feel full. When you start giving your body the nutrients it craves, overeating will cease.
Eating raw foods is a boost to your metabolism as well. It takes a little more energy to digest raw foods, but it's a healthy process. Rather than spending energy to rid itself of toxins produced by cooking food, the body uses its energy to feed every cell, sending vitamins, fluids, enzymes and oxygen to make your body the efficient machine it was intended to be.
You'll naturally stop overeating, because your body and brain will no longer be starving for the nutrients they need. A starving brain will trigger the thoughts that make you overeat. The brain and the rest of your body don't need quantity; they need quality.
Source: http://www.article-outlet.com/
Sunday, May 6, 2007
All about Abs Diet
Going through diet after diet, sooner or later everybody ends up thinking that there's nothing more to learn. Frankly, it doesn't take long to get exhaustive hands on experience with just about all the major dieting concepts and to learn in which way each of them is supposed to influence the body. And once you're familiar with all the pros and cons of dieting, it's only fair to think that nothing could surprise you anymore. Well, this is where the Abs Diet comes in with a rather strange take on the old concept of losing weight through exercises. And, no, there are no magic pills to swallow.
The basic idea is much simpler than that. It goes something like this: the body has to expend energy in order to keep the muscles and internal organs alive and in shape. This means that every addition to the muscle mass will force the body to spend more energy. Therefore, instead of lowering the daily food intake in order to lose weight, this diet focuses on increasing the "energy bill" above the normal level. The extra muscle mass is supposed to absorb all the calories that would otherwise be stored as fat and also force the body to burn existing fat in order to keep up with the effort.
Every 1 pound of muscle added to the body costs the body 50 calories per day on top of everything else. It's pretty easy to see that 10 pounds of muscle are going to keep busy 500 calories of your daily intake every single day. This is enough to make you lose 1 pound per week, which is not bad at all. It's interesting to notice that the diet is based on achieving a snowball effect: the more you exercise, the more muscle you put on; the more muscle you put on, the faster you lose weight, which allows you to exercise harder and lose even more weight. Once you get the snowball rolling it will turn into an avalanche on its own.
The food users are allowed to eat consists of 12 nutrient-rich power foods. These are supposed to provide all the minerals, vitamins and fiber your body needs to stay healthy over the six weeks of dieting. The 12 foods are: beans and peas, spinach and a couple of other green vegetables, almonds, instant hot oat cereal, wholegrain breads and cereals, berries, eggs, low-fat dairy products, lean meats (such as turkey), peanut butter, olive oil and protein powder. All other foods are to be shunned during the diet.
Sticking to this diet might seem a little hard, especially for as long as six weeks. However, the mandatory exercises should make a big difference. Not only that you lose weight, but you also get to show off a nice set of abs and a far better toned body than before. One extra thing on your side is that part of the fat will be replaced by muscle, so even if it seems that you're not losing much weight, you're actually shifting weight from fat to muscle. Nevertheless, you can expect to get rid of up to 12 pounds in the first two weeks of dieting.
The basic idea is much simpler than that. It goes something like this: the body has to expend energy in order to keep the muscles and internal organs alive and in shape. This means that every addition to the muscle mass will force the body to spend more energy. Therefore, instead of lowering the daily food intake in order to lose weight, this diet focuses on increasing the "energy bill" above the normal level. The extra muscle mass is supposed to absorb all the calories that would otherwise be stored as fat and also force the body to burn existing fat in order to keep up with the effort.
Every 1 pound of muscle added to the body costs the body 50 calories per day on top of everything else. It's pretty easy to see that 10 pounds of muscle are going to keep busy 500 calories of your daily intake every single day. This is enough to make you lose 1 pound per week, which is not bad at all. It's interesting to notice that the diet is based on achieving a snowball effect: the more you exercise, the more muscle you put on; the more muscle you put on, the faster you lose weight, which allows you to exercise harder and lose even more weight. Once you get the snowball rolling it will turn into an avalanche on its own.
The food users are allowed to eat consists of 12 nutrient-rich power foods. These are supposed to provide all the minerals, vitamins and fiber your body needs to stay healthy over the six weeks of dieting. The 12 foods are: beans and peas, spinach and a couple of other green vegetables, almonds, instant hot oat cereal, wholegrain breads and cereals, berries, eggs, low-fat dairy products, lean meats (such as turkey), peanut butter, olive oil and protein powder. All other foods are to be shunned during the diet.
Sticking to this diet might seem a little hard, especially for as long as six weeks. However, the mandatory exercises should make a big difference. Not only that you lose weight, but you also get to show off a nice set of abs and a far better toned body than before. One extra thing on your side is that part of the fat will be replaced by muscle, so even if it seems that you're not losing much weight, you're actually shifting weight from fat to muscle. Nevertheless, you can expect to get rid of up to 12 pounds in the first two weeks of dieting.
Saturday, May 5, 2007
Liquid Calories Count!
Think about this. Early man survived by eating one hundred percent of his calories and drinking plain water. No liquid calories! Today, the average American receives more than one fifth of their calories from soft drinks, fruit juices, milk, alcohol, and recently sports drinks, coffee and tea.
Since the 1970s, calorie intake from all of these liquids have increased dramatically, contributing somewhere in the neighborhood of 150-300 extra calories per day. Unless you increase your activity or eat less, that many calories adds up to an extra pound of body fat every 20 days or so. Milk is about the only source of liquid calories that has decreased in the last 30 years.
How has this impacted our health? According to Dr. Barry Popin of the University of North Carolina School of Public Health, studies have shown that people who shift from non calorie drinks to sweetened drinks gain weight, probably because they do not compensate by eating less. Popin says that drinking calories in liquid form does not register with our appetite controls.
To address this growing problem, a panel of leading nutrition experts calling themselves the Beverage Guidance Panel was organized by Dr. Popin. The Panel has issued the following recommendations for beverage intake:
Amount / day Beverage based upon a 2,200 calorie diet
0-8 oz Calorie-Sweetened Beverages like soda or juice 0-8 oz Fruit Juices 0 oz Whole milk sparingly: Sports drinks for non athletes 16 oz Sports drinks for endurance athletes 0-1 drink Alcohol for women 0-2 drinks Alcohol for men 0-32 oz Diet drinks 0-16 oz Low fat, skim, or soy milk 0-28 oz Unsweetened tea/coffee (can replace water) 20-50 oz Water
If you need to lose some weight and think liquid calories might be contributing to your problem, start by reading your labels carefully. Do not forget that total calories listed on product labels are expressed per serving size, and more often than not containers include 2 or even 3 servings. Since liquid calories are so easy to overlook, you may have to write down everything that you drink, making sure that the portion sizes are accurate.
How many soft drinks do you drink? A U.S. Department of Agriculture Survey found that the average American guzzles 53 gallons of carbonated soft drinks in a year. That is 18.6 ounces every day, 365 days a year. Males between the ages of 12-29 years average 28.5 ounces every day!
A 12 ounce can of soda contains 10 teaspoons of sugar at 15 calories per teaspoon. The average American that drinks 18.6 ounces of soda per day is getting around 232 calories. That is the energy equivalent of 2 extra pounds of fat every month, or 24 extra pounds in a year.
According to the U.S. Dept. of Agriculture, people eating 1,600 calories a day should not take in more than 6 teaspoons of refined sugar a day- from any source! If you eat 2,200 calories a day you should limit sugar to 12 teaspoons. That is 5-8% of your total daily calories. The Food and Drug Administration is slightly more lenient, recommending no more than 10% of your daily intake of calories from sugar.
Besides the extra calories, the Center for Science in the Public Interest (CSPI) blames soft drinks in the American diet on a number of other health risks. Osteoporosis, tooth decay, heart disease, and kidney stones are all associated with excessive soft drink consumption, not to mention potential problems caused by caffeine and other additives.
To be fair, not everyone agrees. The Sugar Association accurately points out that sugar is pure carbohydrate and low in calories when compared to fat. The FDA confirms that sugar has never been identified as an independent risk factor for heart disease. In terms of dental health, the Sugar Association says the frequency of exposure to carbohydrate foods is more important than the amount. Sticky foods are more of a problem than soft drinks because contact with tooth enamel is prolonged.
So some sugar is OK, especially if you are an athlete in need of extra calories. It improves the taste of food and drink and is not nearly as calorie dense as fat, but common sense should tell you that too much is not a good idea.
The FDA recommendation of limiting your sugar intake to 10% of your total calories is a good one. That is 200 calories if you eat 2,000 calories per day. Eighteen ounces of soft drinks takes you to that limit, if you eat or drink no other sugar from any other source.
Since the 1970s, calorie intake from all of these liquids have increased dramatically, contributing somewhere in the neighborhood of 150-300 extra calories per day. Unless you increase your activity or eat less, that many calories adds up to an extra pound of body fat every 20 days or so. Milk is about the only source of liquid calories that has decreased in the last 30 years.
How has this impacted our health? According to Dr. Barry Popin of the University of North Carolina School of Public Health, studies have shown that people who shift from non calorie drinks to sweetened drinks gain weight, probably because they do not compensate by eating less. Popin says that drinking calories in liquid form does not register with our appetite controls.
To address this growing problem, a panel of leading nutrition experts calling themselves the Beverage Guidance Panel was organized by Dr. Popin. The Panel has issued the following recommendations for beverage intake:
Amount / day Beverage based upon a 2,200 calorie diet
0-8 oz Calorie-Sweetened Beverages like soda or juice 0-8 oz Fruit Juices 0 oz Whole milk sparingly: Sports drinks for non athletes 16 oz Sports drinks for endurance athletes 0-1 drink Alcohol for women 0-2 drinks Alcohol for men 0-32 oz Diet drinks 0-16 oz Low fat, skim, or soy milk 0-28 oz Unsweetened tea/coffee (can replace water) 20-50 oz Water
If you need to lose some weight and think liquid calories might be contributing to your problem, start by reading your labels carefully. Do not forget that total calories listed on product labels are expressed per serving size, and more often than not containers include 2 or even 3 servings. Since liquid calories are so easy to overlook, you may have to write down everything that you drink, making sure that the portion sizes are accurate.
How many soft drinks do you drink? A U.S. Department of Agriculture Survey found that the average American guzzles 53 gallons of carbonated soft drinks in a year. That is 18.6 ounces every day, 365 days a year. Males between the ages of 12-29 years average 28.5 ounces every day!
A 12 ounce can of soda contains 10 teaspoons of sugar at 15 calories per teaspoon. The average American that drinks 18.6 ounces of soda per day is getting around 232 calories. That is the energy equivalent of 2 extra pounds of fat every month, or 24 extra pounds in a year.
According to the U.S. Dept. of Agriculture, people eating 1,600 calories a day should not take in more than 6 teaspoons of refined sugar a day- from any source! If you eat 2,200 calories a day you should limit sugar to 12 teaspoons. That is 5-8% of your total daily calories. The Food and Drug Administration is slightly more lenient, recommending no more than 10% of your daily intake of calories from sugar.
Besides the extra calories, the Center for Science in the Public Interest (CSPI) blames soft drinks in the American diet on a number of other health risks. Osteoporosis, tooth decay, heart disease, and kidney stones are all associated with excessive soft drink consumption, not to mention potential problems caused by caffeine and other additives.
To be fair, not everyone agrees. The Sugar Association accurately points out that sugar is pure carbohydrate and low in calories when compared to fat. The FDA confirms that sugar has never been identified as an independent risk factor for heart disease. In terms of dental health, the Sugar Association says the frequency of exposure to carbohydrate foods is more important than the amount. Sticky foods are more of a problem than soft drinks because contact with tooth enamel is prolonged.
So some sugar is OK, especially if you are an athlete in need of extra calories. It improves the taste of food and drink and is not nearly as calorie dense as fat, but common sense should tell you that too much is not a good idea.
The FDA recommendation of limiting your sugar intake to 10% of your total calories is a good one. That is 200 calories if you eat 2,000 calories per day. Eighteen ounces of soft drinks takes you to that limit, if you eat or drink no other sugar from any other source.
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