about low carb. diet ,,, need help !!?
hi there 
i’m really willing to start the low carb diet ,so i have few questions to ask ,
i know that all kind of protiens (chicken, meat , fish……etc) and butter\oil\fat are allowed , but bread , rice , pasta…..etc are not …
so my questions are :
what about fruit like apple , orange ot strawberry ? are they allowed or not cuz i heard that panana and date are not ..
if i want something sweet to eat , what could it be inder the limit of this Diet ?
i’ll do this only for one month and if i see good result i’ll continue doing it , so i would appreciate your help and experience
thx
Berries are allowed after 5 weeks but other fruit isn’t allowed til after 8 weeks. As healthy as fruit may be, fructose, the fruit sugar in most fruits is the most lipogenic (fat producing) carb. Sugar free cheesecake, egg custard & jello are allowed even during the strict 2 week induction phase. See recipe sites for other ideas.
You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger the fat storage hormone insulin. The more protein the more the fat burning hormone glucagon is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy. Most people get impatient and lower their calories and increase their exercise to a point where they lose so much lean tissue that when they return to what was maintenance level eating they are now accumulating more fat stores because their caloric needs have dropped due t
March 20th, 2010 at 9:26 pm
There’s a study detailed in this month’s Runner’s World that has important implications for the scam that is the "low-carb diet."
Researchers took three groups of people and put them on different diets, all with the same number of calories, but one low-carb, one low-fat and so on. At the end of the experiment, all three groups had lost the same amount of weight.
What this shows us is that cutting out carbs or fat isn’t the way to lose weight; it’s cutting calories, because calories are the only thing that determines whether or not you lose weight. Cutting out carbs completely is honestly one of the dumbest ideas ever conceived, because carbohydrates are what give your body energy. Without them, you’ll lose your energy and be cranky all the time. Anyway, clearly you’re not going to live in a no-bread, no-pasta, no-potatoes world forever, and when you go off the diet, you’ll gain all the weight back anyway. Better to save your time and money and do this properly - restricted calories, plenty of fresh fruit and vegetables, whole grains and lean protein, no processed foods or soda, and plenty of exercise. You’ll be healthier, happier and skinnier for it.
References :
March 20th, 2010 at 10:13 pm
It depends how YOU define "low" carb. Some people say it’s 20 grams or less. Some like to use 50 grams or less. Others still say 100 grams or less. There are many variations of the philosophy.
If any carb source fits under your "low" carb number, then use it.
I use different variations of low carb. Sometimes I will do 50 grams or less per day. Other times I will have 100 grams of carbs after my workout but zero carbs before and after that time.
edit: the guy above is being just as dogmatic as the PRO low carbers are. There are many ways to skin a cat.
carbs are an energy source BUT it is not the only way our body derives energy. Our body is smarter than that. Our body can use fat as energy and even protein as energy. There are a few tissues in the human body that need glucose for energy and this is why "GLUCONEOGENESIS" exists. This is why our body is fully capable of creating glucose IF and when it needs it. This is why carbs are NOT an essential macronutrient. Protein is. Fats are. Carbs are not because our body can and does create it on its own.
References :
March 20th, 2010 at 10:50 pm
I think the low carb diet is WAY overrated- instead do this; every time you eat a carb, eat a protein with it- if you have bread, have tuna with it, etc. Don’t worry about what fruit you shouldn’t eat- all fruits are good for you
References :
my dad who sees a dietician every week at the mayo clinic- since I have followed this advice, I am losing weight
March 20th, 2010 at 11:04 pm
Brown rice, brown rice pasta, spelt breads, olive oil (fats of the right kind are important - from fatty fish like salmon, olive oil and avocados).
Apples and berries are great. When starting a diet its good to keep the sugar level low, including fruit sugars.
Try not to have sweets during the first week or two. If you’re absolutely desperate, try dark chocolate that is at least 80% cocoa. A touch of honey isn’t too bad, but really try not to in the beginning. Fruits such as grapes and almost all dried fruit are very high in sugar content and should be avoided when dieting. Eat blueberries (great for your antioxidants!), strawberries and raspberries for your sugar cravings.
I try to replace my sugar cravings with hot spices. Cook more with garlic and hot chili peppers.
Good Luck!
References :
http://living-well.net/2010/01/27/13-simple-rules-for-diet-success/
March 20th, 2010 at 11:36 pm
Low carb means low, not zero. The idea is to reduce the amount you eat. Fruits have a lot, so I would only eat one a day…orange, grapefruit, apple, banana. Atkins says zero in teh beginning.
Also, people can report on whether low-carb is a "fraud" all they want: The fact is it works. It is the most likely to succeed of any type of diet, maybe just because we eat too much bread and sweets. But it does depend on what you eat now. If you don’t eat carbs anyway, then low carb will not work for you, obviously! Low fat diets are ridiculously old-fashioned and are probably the reason people are so over-weight. Fish oil, and other fats are very good for the body. They don’t make you fat!
References :
Lost 50lb over 6 months on a low-carb diet. Just ate a Hershey bar…
March 21st, 2010 at 12:20 am
Actually, unless you have diabetes, you need carbs, you cannot cut them out. In fact it is almost as bad as cutting out the fat. It has been proven in some studies, that if you cut out carbs, or fats that you will gain more weight, and have higher glucose levels. So if you are trying to lose weight, you can eat carbs, just only the brown carbs i.e. brown rice, whole grain bread. You may cut down the carbs a little, like have half a sandwich instead of a whole one, but as long as you cut down calories you are ok. However in answer to your question, I would recommend eating one apple or one orange, once or twice a week. You need the fruit but they do have carbs. Stay away from highly sugary foods such as bananas, dates, raisins, because they have a lot of starch with is carbs.
References :
March 21st, 2010 at 12:29 am
Hey, I’m currently on a 50-60gram carb a day diet, its going good and im seeing awesome results. In terms of fruit i personally stay away from it, you are better off getting your vitamins and minerals from vegetables, like broccelli and asparagus! However if you exercise 4 days a week, have a banana after your workout to replenish the muscles. Im currently on 320grams of protein a day, and about 200grams of fat! Having hardly any carbs doesn’t make you feel depleted at all, just make sure you are getting the protein and fat required to increase you energy. Mentally its really hard, this is my first time doing this too, but its worth it for the results. I came off a weight gain 3 weeks ago, and have been cutting ever since…only 2 more weeks, then i can eat pasta again!!!
I do get cravings for sweet foods, but i know this sounds disgusting, i just have 2 teaspoons of olive oil to make myself feel full, and it goes away.
Couple more tips, drink a alot of water, and try to eat every 2.5 hours.
Hope this helps, and don’t give in to the sweets! Good Luck!
References :
March 21st, 2010 at 1:01 am
Hey i have done the low carb diet plenty of times and trust me it does work. No fruits bc they have sugars. Your best bet for sweets would be to have a no sugar low calorie jello snack with whipped cream. This always does it for me. If im really feining i would buy sugar free turtles.. mmm i get my chocolate and im good. But u have to watch out for sugar alcohols bc theyre not good for you. Gor to atkins.com and look at the recipes and they have a list of just about every food in the world letting you know the varb count so that way you dont eat the wrong thing u\you will be shocked how many carbs are in onion and reb bells. Good luck on the diet ..If u want a partner email me and we can do this on together bc i can stand to lose about 10 lbs lol!!SERIOUSLY!
References :
Good Luck
March 21st, 2010 at 1:09 am
Fruits that are low in carbs are thinks like lemon, lime, raspberries, black berries, rhubarb.
Apples and strawberries are fairly low, but banana and dates are very high. Oranges are somewhere in the middle.
Finding something sweet to eat can be tricky, your best bet would be to eat the banana when you want something sweet because banana is suppose to satisfy your need for sweets, therefor stopping you from binge eating on stuff like chocolate bars.
The banana may be out of your diet limits, but it is fruit and it is good for you, natural sugars in fruit are always the best kind of sugars if you do eat them, and you should eat some carbs anyways because your body needs them.
Hope that helps
References :
March 21st, 2010 at 1:38 am
Eat fruits and veggies! It’s bad and unnecessary for you to cut out carbs entirely.
References :
March 21st, 2010 at 2:15 am
all protein/low carb diets are not good for you! Your body needs all 3 macro-nutrients to survive — carbohydrates, protein and fat. If you cut out one of those macro-nutrients your body will not function properly and eventually break down.
Eat whole, naturally occuring foods. Nothing processed, packaged or anything with added sugar, salt, artificial sweetners or preservatives.
At the grocery store look for foods with just 1 ingredient…not a list of words you can’t even pronounce.
Live by this quote: "If you can’t hunt it, fish it, pick it from a tree, bush or the ground, DON’T eat it."
References :
I have over 14 years experience in the Health & Wellness Industry, working with individuals of all shapes, sizes, ages & fitness levels. You can learn more about me and my training principals from my Yahoo profile. Don’t forget to grab the 12 fat blasting meal plans and a the fat burning workout as a gift while your checking out my credentials.
March 21st, 2010 at 2:43 am
Don’t listen to all of these low-carb haters. Or at least only listen to them in moderation. The Low-Carb diet works. I’ve done it. I can drop 15 lbs in 3 weeks ANY time I choose. But I believe that this is the primary benefit of the low-carb diet: to get your weight DOWN to begin with… but you can’t live on the diet forever. It’s not good, not smart, and not fun!
By doing the low-carb diet periodically, it has helped me in two areas: 1) to drop my weight by 10-15 lb increments whenever I want and then, and most importantly: 2) has taught me to really - and simply - pay attention to what I eat. I’ll do it for a few weeks, drop some weight - and then MAINTAIN it by continuing to eat healthy.
As for what you can and can’t eat with the Low-Carb Diet, visit http://lowcarb4life.sugarbane.com/lowcarbfoods.htm for more information. Try to keep your carb intake under 20 grams a day for a couple weeks, then boost it to 30 or 40 after that. And you’d be amazed at what you can eat with only 30 grams of carbs!
As for curing my sweet tooth, get some sugar-free candy or enjoy (as I do!) the Carb-Smart ice cream bars at your local supermarket. They are pretty danged good!
But overall, use this diet to lose weight quick and use your knowledge to keep it off and begin to maintain a healthy lifestyle.
Good luck!
References :
Experience.
http://lowcarb4life.sugarbane.com/lowcarbfoods.htm
March 21st, 2010 at 2:54 am
Berries are allowed after 5 weeks but other fruit isn’t allowed til after 8 weeks. As healthy as fruit may be, fructose, the fruit sugar in most fruits is the most lipogenic (fat producing) carb. Sugar free cheesecake, egg custard & jello are allowed even during the strict 2 week induction phase. See recipe sites for other ideas.
You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger the fat storage hormone insulin. The more protein the more the fat burning hormone glucagon is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy. Most people get impatient and lower their calories and increase their exercise to a point where they lose so much lean tissue that when they return to what was maintenance level eating they are now accumulating more fat stores because their caloric needs have dropped due t
References :
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides & hormone levels are all bonus features of doing a low carb way of eating. Lutz "Life without Bread" & Taubes "Good calories, Bad calories" are excellent books that dispel all the nutrition myths.
http://www.atkins.com/Program/Phase1/WhatYouCanEatinthisPhase.aspx
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
low carb recipe websites -
http://forum.lowcarber.org/forumdisplay.php?f=2
http://www.lowcarbfriends.com/bbs/low-carb-recipes-menus/
http://www.genaw.com/lowcarb/recipes.html
March 21st, 2010 at 3:12 am
You should check this out this method that I did. It works just amazing for me and I lost 12 pounds in 3 weeks. You can find more info from link below.
References :
http://bit.ly/ytrhh34