Low Carb diet the Truth: part 1

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Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it . Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want ? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic - low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

What type of changes occur while using low carb diets

Do low carb diets make me mean

Do low carb diets spare muscle

Can I gain weight on a low carb diet

How much weight can I expect to lose

Can this diet help my medical condition

Different types of low carb diets

Why you need to cycle higher days of carbs

Who needs low carb diets

Are they safe for children

Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Must of you reading this article are probably familiar with the world as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear of all vegetables and fruits. Get on medline.com and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don't get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find : which can contribute to insulin insensitivity, elevated TG's, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body's metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to poplar belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA's. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released , accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it's job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.

1) STANDARD KETOGENIC DIET- A diet containing l00 or less grams of carbohydrates is referred to as STANDARD KETOGENIC DIET

2)TARGETED KETOGENIC DIET- consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

3)CYCLICAL KETOGENIC DIET- alternates periods of ketogenic dieting with periods of high carbohydrate intake

The Beginning of Ketogenic diets

Originally ketogenic diets were used to treat obesity and epilepsy. In general ketogenic diets are similar to starvation diets in the responses that occur in the body. More specifically these two states can be referred to as starvation ketosis and dietary ketosis. These similarities have led to the development of modern day ketogenic diets.

Ketogenic dieting has been used for years in the treatment of childhood epilepsy. In the early 1900's times of total fasting was used to treat seizures. This caused numerous health problems and could not be sustained indefinitely.

Due to the impracticalities and health problems occurring with starvation ketogenic diets researchers began to look for a way to mimic starvation ketosis while consuming food. They determined that a diet consisting of high fat, low carb and minimal protein could sustain growth and maintain ketosis for a long period of time. This led to the birth of the original ketogenic diet in 1921 by Dr. Wilder. Dr Wilder's diet controlled pediatric epilepsy in many cases where drugs and other treatments failed.

New epilepsy drugs were invented during the 30's, 40's and 50's and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not welly accepted.

In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with mediacions or other treatment including brain surgery. Charlie's father had found reference to the diet through his research and ended up at John Hopkins medical center.

Charlie's seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie's father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Obesity

Ketogenic diets have been used for at least a century for weight loss. Complete starvation was studied often including the research of Hill, who fasted a subject for 60 days to examine the effects. The effects of starvation were very successful in regards to treatment of the morbidly obese as rapid weight loss occurred. Other characteristics attributed to ketosis, such as appetite suppression and sense of well being, made fasting even more attractive for weight loss. Extremely obese patients have been fasted for up to one year and given nothing but vitamins and minerals.

The major problem with complete starvation diets is the loss of body protein, primarily from muscle tissue. Protein losses decrease as starvation contines, but up to one half of the total weight loss can be contributed to muscle and water loss.

In the early 1970's Protein Sparing Modified Fasts were introduced. These diets

allowed the benefits of ketosis to continue while preventing losses of bodily proteins.

They are still used today under medical supervision

In the early 70's Dr. Atkins introduced Dr. Atkins Diet Revolution With millions of

copies Sold the diet generated a great deal of interest. Dr. Atkins suggested a diet limited

in carbohydrate but unlimited in protein and fat. He promoted the diet as it would allow

rapid weight loss, no hunger and unlimited amounts of protein and fat. He offered just

enough research to allow the diet recognition. Although most of the evidence

supporting the diet was questionable.

During the 1980's Michael Zumpano and Dan Duchaine introduced two of the earliest

CKD's THE REBOUND DIET for muscle gain and then the modified version called

THE ULTIMATE DIET for fat loss. Neither diet became very popular. This was likely

due to the difficulty of the diet and the taboo of eating high fat.

In the early 90's Dr. Dipasquale introduced the ANABOLIC DIET . This diet promoted 5

days of high- fat-high protein-low carb consumption whle eating high carbs and virtually

anything you wanted for two days. The diet was proposed to induce a metabolic shift

within the five days of eating low carbs (30 or less). The metabolic shift occurred as your

body switched from being a sugar buring machine to a fat-burning machine.

A few years later Dan Duchaine released the book UNDERGROUND BODYOPUS: MILITIANT WEIGHT LOSS AND RECOMPOSITION . The book included his CKD diet which he called BODYOPUS. The diet was more specified than the Anabolic Diet and gave exercise recommendations as well as the basics concerning exercise physiology. Most bodybuilders found the diet very hard to follow. The carb load phase required eating every 2 hrs and certain foods were prescribed. I personally loved the book, but felt the difficulty of the diet made it less popular. In this author's opinion Ducahine's book is a must read for anyone interested in Nutrition.

Ketogenic Diets have been used for years to treat specific conditions such as obesity and childhodd epilepsy. The effects of these diets have proven beneficial in a number of these well documented cases, but for some reason when we mention any type of low carb diet (ketogenic diet) people begin to tell us about how their doctor or friend told them it would kill them or how that diet was shown to damage the liver or kidneys. Keep in mind epileptic children have been in ketosis for up to three years and shown no negative effects; quiet the opposite. The weight loss in morbidly obese patients has been tremendous and the health benefits numerous. Maybe before coming to the conclusion that all types of ketogenic diets are bad other factors need to be considered such as activity levels, type of ketogenic diet, length of ketogenic diet, past eating experience, purpose of ketogeninc diet, individual body type and response to various eating plans, current physical condition, and quality of food while following ketogenic diet. As you can see there are numerous factors that come into play when saying a diet is good or bad. I think people should take the time look at the research and speak with various authorities in regards to low carb diets before drawing conclusions from the they says.

Relevant research in regards to ketogenic dieting

Efficacy and safety of the ketogenic diet for intractable childhood epilepsy: Korea multicentric experience

Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H,

Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

The purpose of the study was to evaluate the safety of the ketogenic diet, and to evaluate the prognosis of the patients after successful discontinuation of the diet in infants, children and adolescents with refractory epilepsy. The study looked at patients who had been treated with KD during 1995 through 2003 at Korean multicenters. The outcomes of the 199 patients enrolled in the study at 6 and 12 months were as follows: 68% and 46% of patients remained on the diet, 58% and 41% showed a reduction in seizures, including 33% and 25% who became seizure free. The complications were mild during the study, but 5 patients died during the KD. No significant variables were related to the efficacy, but those with symptomatic and partial epilepsies showed more frequent relapse after completion of the diet. The researchers concluded the KD is a safe and effective alternative therapy for intractable epilepsy in Korea, although the customary diet contains substantially less fat than traditional Western diets, but life-threatening complications should be monitored closely during follow up.

Reference

McDoanld, L (1998) The Ketogenic Diet. Lyle McDonald.

Copyright 2005 Jamie Hale

Jamie Hale is a writer for numerous fitness and sports publications. He is also the author of four books and the owner of Maxcondition.com.

Atkins diet it pros And Cons-what The Experts don't Tell you About The Atkins diet!

No one should attend all dieting plan without showing its potential advantages and disadvantages. Atkins diet is not the exception, and one should carefully research Atkins Diet the advantages and disadvantages before its implementation. Atkins Diet benefits include rapid weight loss, improving health, reducing the risk of disease and methods for the conservation of mass. But the most popular in the list of benefits, Atkins diet is a fast initial weight loss depends mainly high-fat and high protein diet may lead to the cons and may undermine the good heart health and other authorities.

Atkins diet it pros

Atkins Diet benefits are realized through the cutting down the income of poor carbohydrates into your body. Significantly reduce bad carbohydrates, plunge into the body begins to burn stored fat, that worked with the name of Ketosis. In fact, initially practically all carbohydrates are removed from the diet-not only those that are in the junk food. In the first phase are, in principle, in particular, the consumption of fats and oils. For most of us high fat content is us complies with the requirements and cause us to lose weight faster. Just type, however, do not eat fatty food.Limit intake of trans fats such as what is in the margarine and shortening. keep good fats as real butter, nuts, canola oils in the oil, linseed and olive oil. Also, try to stay out of other polyunsaturated fats, then those containing omega-3 fatty acids (e.g., what is in the case of fish).

Additional advantages of the Atkins diet plan is in the framework of its programme maintain levels of mass achieved. The idea for maintaining weight is that every individual has a certain level of intake, where they will lose or gain weight.So after the initial phase of rapid weight loss, some carbohydrates gradually introduced back into the body in order to determine what this balance is.

Additional advantages of the Atkins diet is prevention of disease such as type 2 diabetes.From the perspective of a single high-protein diet does not convert high fat and sugar, which are the result of stabilize blood sugar and one level in the blood. Patients who are pre-diabetic can take insulin, you avoid the copy on the future loss of weight by means of the Atkins diet today.

One of the friendliest Atkins Diet benefits is the fact that the look better and feel better, not only in its values, but also physically. Patients who have chronic acid reflux and gas from a gas that these symptoms begin to disappear as soon as it's happening Atkins diet.It is that they are eating healthier and weight down will result in less pressure on the gastrointestinal system.

Atkins Diet Cons

Atkins diet is a popular and fast way to lose a lot of weight quickly-here, many who have lost the positive recommendations of what and how much better feeling.But one should be aware of Atkins diet before enforcement of the advantages and disadvantages of this diet. For this reason, the consciousness of the Atkins diet, the advantages and disadvantages are so important! Against Atkins Diet frequently asked about the risk of high-fat and high protein diet for good heart health and other authorities.

Affect the proper functioning of the kidneys Atkins diet is against, it is not too often mentioned.Rate of kidney function is a good level of creatinine in the blood Creatinine. high level means that the kidneys do not work well. It was concluded that the increase in the levels of creatinine, a person is under the Atkins diet. The recommendation indicates that the creatinine level must be less than 3.0.Creatinine Levels higher than they should be managed according to the doctor.

There is also a risk of loss of calcium Atkins diet, one cons. calcium loss may lead to the weakening of the bones, or what is called Osteoporosis.Osteoporosis is the loss of healthy bone and bone density in become brittle and break easily.If the reception remains high as protein in the food, the low income of Raška calcium.Reduction of bone loss can be attributed to the animal is also the ratio of plant protein.

Another disadvantage of the Atkins diet is effect on people with DNA. DNA is a form of arthritis and is triggered by the elevated levels of uric acid in the blood. the condition known as the Atkins diet is ketosis where begins the body burning stored fat.Do you want to go to ketosis, otherwise the characteristic diet weight loss Atkins quick start.Ketones increase uric acid in the system, the levels also increase and what complicates DNA.

Another common complaint from those on the Atkins diet is constipation. it is, therefore, that the lack of this kind of diet and the fiber is what you need to give the stool on completion. it may be necessary to make certain supplements fiber to prevent this condition, due to higher income. cholesterol and saturated fats is also increasing the risk of heart disease.

Atkins Diet the advantages and disadvantages of carefully considered before determining whether it is the right diet for you., it can be very effective diet, but only to make sure that it must not compromise is unnecessary.

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Is the new "High protein, low-saturated FAT instead of" reply to mass loss?

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The heated debate, within diet circles, that began a few years ago and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.

To the delight of the Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.

Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

DIT is the increase in the body's temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs - although this hasn't been proven yet. Once scientists identify the link between DIT and obesity on a molecular level, it could essentially pave the way for the development of drugs in the treatment of obesity. That's still however, in the future.

In a recent study at the University of Arizona, published by the American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat and the other was high in carbohydrate and low in fat. Scientists were trying to compare the thermic effect (DIT) of protein versus carbohydrate during the digestion and absorption of meals. Keep in mind, as the body's temperature increases (by DIT), so does the number of burned calories.

Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Although protein had a greater effect on DIT, the study did not evaluate weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.

Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.

Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.

It is important to keep in mind, however, that DIT or the thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.

The other big influencing factor in weight loss is the reduction of daily food intake. Let's look at the input/output equation: x (Input) - y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It's that simple.

In the above study, the high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, on the other hand, can have a tremendous effect on the equation - as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight - quite independently of DIT.

As a result, there can be a downside with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so does the DIT. The problem is, however, that the food quantity (Input) also increases. The point here is that there is a limit to the amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn't account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there's only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat in the body's adipose tissue. The only other factor that can compensate for the excess of protein intake is an increase in exercise participation. Although, that would defeat the purpose for obvious reasons.

Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect on the calorie burning process.

As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren't active enough or have low basal metabolic rates - or a combination of all three factors.

So, it still looks like there's no easy way out - you actually have to work, if you you're going to lose weight. The easiest way to achieve that is with the efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.

But wait, before you put on your running shoes and begin another diet plan, you might want to hear some very interesting news. There are certain cultures around the world whose diets contain just as much fat and carbohydrate (if not more) as in the American diet. Yet they are slimmer, and have much fewer occurrences of heart disease and cancer than their American counterparts.

Recent studies have shown that people in certain Mediterranean regions and in France manage to stay healthier and are less obese than those in other western countries. Let's look at the French first.

In a study by Adam Drewnowski of the University of Michigan, scientists examined the eating habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines). (2)

The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women's diets had saturated fat contents in excess of 10% of total daily calories. What's shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.

The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that "the low fat approach is very good but not if it comes at the expense of dietary variety."

The USDA recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy products, fruits, vegetables and grains). The other thing is that the French have more active lifestyles than Americans do. Americans typically drive more, walk less and participate in more sedentary type of leisure activities.

Similarly, a Mediterranean diet study also showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart disease and were thinner than Americans.

The difference in this study, however, was a crucial finding that suggested food variety and diversity created a certain dietary ratio. This was a ratio between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably heard of the multiple health benefits of these essential fatty acids many times before. They are called essential fatty acids (EFAs) because the body cannot produce them - they can only be obtained from food sources.

Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.

The other benefit of omega-3s according to research is that they also have an amazing ability to control body fat. Omega-3s control the quantity of adipose (fat) tissue by regulating the amount of fat that goes into fat cells and the amount that is burned up for energy. (3, 4) Omega-3s have also been shown to increase fat oxidation in the body - the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.

According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In other words their diets contain a better (lower) omega-6 to omega-3 ratio than the American diet. And that's the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food processing is largely responsible for removing a lot of the omega-3 content from food.

On the other hand the French and Mediterranean diets are more abundant in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is considerably higher. In addition, the people of Crete eat 10 times more fish (rich source of omega-3s) than Americans do. Other important sources of omega-3s in the Mediterranean diet were: fish, purslane (wild plant high in omega-3 content), walnuts, figs and various other unrefined carbohydrates. By the way, the most abundant source of omega-3s is found right here in North America, and that's flax seed oil.

As we can see, two different cultures manage to stay healthier and slimmer than North Americans while eating foods that contain high fat, carbohydrate and protein contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than other Western cultures. In addition, both these groups of people are more physically active than Americans.

Now, you can put on those sneakers and walk (or jog) to the supermarket for a new supply of fresh wholesome food.

Refernces:

1. http://www.jacn.org, "Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women, retrieved 10 June 2005 from http://www.jacn.org/cgi/content/full/21/1/55

2. http://www.sciencedaily.com, "Healthy diets need fat, according to new study", retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm

3. Parrish et al. "Dietary fish oils limit adipose tissue hypertrophy in rats." Metabolism, Mar 1990, 39(3):217-9

4. Parrish et al. "Dietary fish oils modify adipocyte structure and function." J Cell Physiology, Sep 1991, 148(3)

5. Baillie RA, et al. "Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition." Prostaglandins Leukot Essential Fatty Acids, May 1999, 60(5-6)

John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists.

For more information and to subscribe to his free monthly newsletter that includes valuable, up to date tips on diet, weight loss and health visit http://www.nulife-weightloss.com/natural.htm

Weight Loss allowances of Reviews

Here's a look at some of the most commonly used by visitors to the diet.

Atkins Diet

Atkins diet is rich in proteins, carbohydrates, low fares. Allows all of the meat and vegetables, which have no restrictions on the fats.The fruit is kept to a minimum.Bread, pasta and other products of grain are limited. many people have had success on the Atkins Diet weight loss because it offers many options for delicious food but can be high in fat, harmful for a long time, and low fiber and calcium.

Hydrocarbons dependent diet

This is the next lower carbohydrate diet, allows the meat, dairy products, vegetables, fruit and cereal products, which limits the other carbohydrates. This is relatively high in fat and saturated fat.

Selection to lose diet

This is a low-fat diet, allowing you to eat from all the major food groups.You can only restrict the "fat budget" choose how to spend. Carbohydrates are allowed, such as lean meat, poultry, seafood, fruit, vegetables, bread and pasta. allows you to select to dieting is not sufficient amount of fruit and vegetables and is limited in saturated fats and provides relatively healthy eating plan for rapid weight loss.

THE DASH Diet

THE DASH diet allows you to receive high carbohydrate, with a moderate amount of fat and protein. was originally designed as a low pressure DASH diet diet. shall be governed by the principles of the food pyramid, but proposes additional portions of fruit and vegetables (up to nine times daily), and other portions of milk (two to three daily servings of low fat or nonfat milk.) THE DASH diet may require too much food for most people, the results of the loss in mass.

Eat more, Weigh less diet

This diet is a diet with very low fat content, it focuses on the vegetarian food.Allows the fruit, vegetables, whole grains, beans, egg whites, and some nonfat dairy products. This is a very limited diet that limits and healthy foods such as lean meat, poultry, organic and low-fat milk products. This diet is perfect for vegetarians, but is limited and may be too difficult for most people long enough to watch the results of the loss in mass.

Eat right for your blood type diet

This plan of the diet of the foundations of the selection of food on the type of your blood.For example, with the type of blood for eating plan that includes a lot of meat. some diets, "blood" in this plan are too limited to calorie and nutrition may be the wrong balance. Small proof is offered on the basis of the blood type diet, should touch the dining options.

The principles of the Pritkin diet

This diet focuses on limiting the quantity of calories and eating more foods "water", which you can fill up quickly.(The same principle that suggests that you should drink a glass of water before every meal full so that your stomach feel faster. Allows fruit, vegetables, pastas, soups, salads, and low-fat milk, but limits the sources of protein, lean meat, poultry and seafood. This is a diet low in fat, offering plenty of fruit and vegetables, but low calcium.

The power of protein Diet

This is a very high protein, low carbohydrate diet. Allows plenty of meat and fat, but reduces the consumption of fruit and vegetables.This is a very restrictive diet that limits the healthy foods such as whole grains and beans.It is very high in fat, especially saturated fats and is very low in calcium.

Little Busters

This is a low-carbohydrate diet that is high in fat and protein.Fruit and cereal products are prohibited, but are permitted high-fat meat and dairy products, like many other ... Calif. reducing diems Power Busters diet is high in fat, saturated fats, in high and low in calcium.

Slimirex diet

I recommend Strongly Slimirex diet. I found the use of the product on the weight loss Slimirex moderate performance in combination with at least three times per week and the average diet is an effective method to mass. losting

Volumetrics

Volumetrics calorie diet diet is limited to fruit, vegetables, pastas, soups, salads, lean meat, poultry, seafood and High fat dairy products. foods and food "dry" biscuits, pretzels and popcorn is limited Is low in saturated fats. and provides enough amount of fruit and vegetables

Weight watchers

This diet is not confined to setting the followers of the diet. Sinful may schedule their own diet each day after the point system that allows you to spend a dieter to certain "contribution" in each category. This diet allows you to moderate intake of fats and proteins and carbohydrates, high consumption in General, vegetables and whole grain products have the lowest point, and high fat foods "is" the most amount of points.

Diet Zone

This diet is high in protein and slightly low carbohydrate, low fat food., such as chicken and fish and plenty of fruit and vegetables, whole grains are. But limited Is a healthy eating plan., even if it is in the calcium.

For all these diet I recommend personally with Slimirex and after the "Bio-Rhythm diet plan" in the "Weight loss secrets revealed" E-book on the website of http://www.weightlossobesity.com.

Dr. Edward f. Group III, D.C., Ph.d. is the weight loss and physical health of the internationally recognized expert and assistance on the basis of the President of the Houston Global repair. Dr.the Group's latest product is product weight loss Slimirex. for more information about weight loss the Centre weight Losss and obesity on http://www.weightlossobesity.com at

Five reasons why why Mediterranean diet is a healthy choice in the 21st century

If the person who has been on the hunt for a solid diet plan, you may feel much Trísekundový time. In the 21st century is almost impossible for people to turn on the TV set, or open a newspaper without is part of the ads for a number of different diet plans and products.

The huge field of diet plans, programs, and utilities on the market may seem almost impossible to choose a diet plan that can be and the best your needs now and into the future.More importantly, it may be difficult to see if one or the other of these different modes of the diet is actually sound studios to performance in many cases, FAD diets, are you sure you are not based on the foundations of a healthy life.

How can you go forward, whereas what type of diet plan or benefits are best serve your interests and to improve your health, you may want to look at the advantages which may be via the Mediterranean diet.

Even if there are multiple reasons why the Mediterranean diet is a healthy approach, there are five basic reasons why it is suitable for the Mediterranean diet.

1. the benefits of fruits, vegetables, whole grains, Fiber, and

The main part of the Mediterranean diet is one of the regular consumption of fresh fruit and vegetables. Medical experts and nutritionists generally agree that a person should eat between five and six servings of fresh fruit and vegetables (or steamed) daily.

People who adhere to the Mediterranean diet finally actually eating more than the minimum recommended dose of fruit and vegetables. By nutritionists in different parts of the world have adopted for recommending that the Mediterranean diet based schemes for their clients. Similarly, the doctors who advise their patients about healthy eating often faced by recommending the Mediterranean diet in this day and age.

For fruit and vegetables, the Mediterranean diet, a healthy diet contains the amount of fiber and whole grains. Fiber and whole grains have been shown to effectively reduce the incidence of heart disease and certain types of cancer.

2. the benefits of olive oil – avoid saturated FAT

Some people have the basic mistake of the Mediterranean diet. these people have heard that the Mediterranean diet is high in fat.To a certain level is in the concept that the Mediterranean diet is higher in fat than other programs, some of the truth "dieting.Person after the Mediterranean diet take approximately thirty percent of their daily calories from fat.(Most diets recommended intake of calories from fat, amounting to about 13 to fifteen percent per day, however, these diets are. contemplating ingesting of animal fat.)

Most of the fat that takes people in the Mediterranean diet is derived from olive oil.In other words, the fat in the Mediterranean diet is not dangerous in saturated fats, cause diseases, obesity and other health problems., in fact, research has shown that there are many advantages of a fixed consumption of olive oil, including the reduction of the risk of breast cancer in women.

3. Dairy in moderation

Consumption of low or non-fat dairy products in moderation may be beneficial in some cases, many people around the world rely on heavy creams, eggs and other fat-filled dairy products in their daily diet. Mediterranean diet is low in dairy.Indeed, milk-based products, which are actually included in the diet of benefits is low in fat. a person is considered to be extremely heavy eggs, if he takes jedlík four eggs per week.

4. Red Meat in moderation

Very small red meat is included in the Mediterranean diet as regards meat items, this diet depends on the amount of lean mean poultry and fresh fish. thanks to the people who, according to the plan, the Mediterranean diet to lower levels of "bad" cholesterol and higher levels of good cholesterol. ":

In addition, due to the inclusion of lean fresh fish in the diet, the followers of the Mediterranean diet anti-oxidant advantages, which are located in certain fish oils and products.

5. a well Balanced system of Dieting

The final analysis, the Mediterranean diet is won the admiration of the experts and supporters around the world over due to the fact that it is a balanced programme of Study after dieting. studies have shown that a balanced diet that is low in fat, and that includes fruits, vegetables, whole grains, lean meat, and work to ensure the overall health and wellness.

The conclusion of the

Mediterranean diet is a complex schemas for healthy living. using the following employers ' the Mediterranean diet, the person you better wellness, reducing the risk of certain diseases and in many cases, a longer life.

The site Owner Ray Burn & Publisher-you can get more details from Ray servers along with other important information Mediterranean diet or http://www.safe-and-easy-weightloss.com/wordpress/

Low Carb diet-or I Shouldn 't?

There is no wonder that the substitution of the Government, which in terms of value and reliability of the low reduction diet after all the conflicting and confusing interpretations of information studies. It seems, as discussions are popping up everywhere!

Regardless, if Atkins, South Beach, or some other low reduction plan that about 30 million Americans are at low reduction diet.

Supporters claim that a large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes and other health situation in some of the attribute on the other side of obesity and associated health issues through eating calories and lack of physical activity.It also expressed concern that without grains, fruits and vegetables in the low-carbohydrate diet can lead to some of the key deficiencies of nutrients, including vitamin c, optical fibre, folic acid and many minerals.

Is already known that any diet, high or low-carbohydrate, may lead to meaningful weight loss during the early stages of diet. keep in mind, the diet is successful in losing weight can be permanently.

Let's say you if we have some of the mystery of the low reduction diet may issue Is a list of some of the related. points from recent studies and scientific literature.

Section 1-some of the differences between the low Carb diet

There are many famous diet, created to lower consumption of carbohydrates. reduction of total carbohydrate in the diet, which means that it will be up in a proportionately higher amount of total protein and fats intravenous take.

Low-carbohydrate diet dieting as a constrain Atkins carbohydrate to a point when the body becomes a ketogenic (high-fat, low carbohydrate diet containing the normal protein) reducing diems. other low as zone and a life without bread, less limited. Some, such as sugar Busters only notify
If you want to delete the sugars and foodstuffs, that an excessive increase in the levels of sugar in the blood.

Section 2-what we know about low Carb diet

+ Close to all the studies to date have been small, with the diversity of the research objectives.
Carbohydrate, intravenous, duration of the diet and the participant's property was over significantly.Most studies to date, two things in common, none of the research study was to people in the study, the average age of 53, and none of the controlled studies took more than 90 days.

+ Results for older adults and long-term results are rare.Many studies of diet failure, you can monitor the performance and, therefore, to use, while the caloric people in the study are dieting.This helps explain the differences between the studies.

+ If you lose weight on a low income reduction diet is a function of the length of the diet and calories, and not with a reduced amount of carbohydrates.

+ Is very little evidence of long-range safety low reduction diet. Although the medical community has concerns, no short-term effects of the bad cholesterol is found with the content of glucose, insulin and blood pressure between the people of studies on the food.Due to the short period of study of the adverse effects that may not be displayed.Loss weight usually leads to improvements in these levels, and this can compensate for the increase due to the high fat diet Weight despite all the changes. for low pressure and other types of food are similar.

+ Most of the low reduction diet may cause ketosis. potential consequences are nausea, vomiting, abdominal pain and confusion.When you first start low reduction diet some fatigue and constipation can accomplish and these symptoms usually disappear quickly.

+ Some messages have more calories on a low calorie reduction diet. Remember is the calorie, regardless of what you receive is not closely study is subject to variations to lead people in the study on many factors, the study.

There are three important factors, which I would like to re-emphasize:

1.-the Over-all the success rate for low pressure and other types of food are similar.

2.-a small amount of information on the long-term efficacy and safety of low reducing diems, despite their huge popularity, there is a

3.-Sinful usually experience boredom strict version of the low reduction diet and you can't at reducing diems low food prices.

When the subject of observation, it should be more severe and remote-controlled study on the basis of produced is abnormal. Ketosis and stressful metabolic status results may cause more problems than it solved.

Supply of reliable diet will benefit life proper eating and there is no Quickie weight losses.
The rule is an excellent insight into the remote and you'll see the diet yourself yet on this diet after a few weeks after the diet but fat, carbohydrates, protein and other nutrients in moderation may be the best way to go, and a little more exercises will not hurt either.

They were interested in health determinants for most of his life, his knowledge is most investigations of many cocks for healthy, you can learn more about the low reduction diet http://www.low-carb-dieting-secrets.com transition:

Detox Subsistence Benefits

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What to Expect when Detox Dieting

All detox diets are a little bit different. Some restrict food down to almost nothing while others allow for mostly veggies, beans, fruit, and rice. There are a few things that you should expect when beginning a detox diet, so that you can receive the full detox diets benefits.

Your body is significantly used to adjusting to toxins and poisons running through your body. One of the greatest detox diet benefits, naturally, is that you will rid your body of these toxins and poisons. There are side effects of receiving these detox diet benefits. If you are particularly used to that steaming cup of caffeinated beverage in the morning, you will experience caffeine withdrawal. While it may not seem like it while you are experiencing caffeine withdrawal, this is one of the detox diet benefits. Once your body has adjusted to the absence of caffeine, you should find that you have more energy.

Constipation is considered a leading cause of lethargy and fatigue. One of the detox diet benefits is the cleansing of the colon, which can cure even long term constipation. I had a room mate that was on narcotic pain relievers for over a year due to a severe injury. The narcotics kept her chronically constipated. The day she was finally through with her narcotic pain relievers, she went through a detox diet. She found that the detox diet benefits included relieving her body of the narcotic dependency as well as relieved her chronic constipation. She now regularly cleanses and detoxifies her colon when she is having difficulty going to the restroom, with obvious detox diet benefits as she returns from the restroom with a pleased grin on her face instead of the anguish she used to live in.

Even with the detox diet benefits, some people report feeling a bit weak about one week into the detox diet. Most detox diets do reduce food consumption, which can have an effect. The basic key is knowing how to elongate the effects of the foods you do eat. Those who really struggle with the lowered food consumption report that splitting the lunches into 2 meals works better for them than eating just the suggested breakfast and lunch. This still gives them the detox diet benefits but doesn't introduce additional foods into the scenario. Most detox diet experts state that provided you are not adding additional foods to the diet, segregating the meals into smaller snacks is perfectly acceptable.

The excessive water consumption associated with the detox diet is going to encourage your system to flush, which means you will be visiting the rest room much more often. This is a positive detox diet benefit. The more water that flushes your system the more toxins that will exit your body when you excrete it, and excreting it often will enhance the productivity of the entire process.

One of the little known detox diet benefits is the regeneration of the liver that can occur while following a detox diet. Milk thistle is typically recommended as part of the supplementation of the detox diet. Milk thistle aids in the liver's ability to regenerate. It's not a cure for liver disease, however it can help in the prevention of a liver disease, along with other changes to your lifestyle.

What Not to Expect when Detox Dieting

Detox dieting is designed to alleviate the ailments associated with large quantities of toxins that are built up in the human body. Detox dieting is not a "cure" for every disease. While most people experience great relief from every day annoying symptoms, detox dieting does not eliminate diseases that are already in the system. For instance, you can not rid you body of cancer cells by detox dieting. The cancer cells, for starters are not an actual toxin. They may have been caused by toxins, but the cells themselves are not something that can be flushed away.

Most people drop several pounds when detox dieting. There are those who drop a significant amount of weight when detox dieting. This is normal, and while some of it can be contributed to the flushing of fat cells, water weight, and calorie reduction, there is some permanent weight loss happening provided you do not return to eating habits that are probable for weight gain. This means that if you were prone to eating potato chips and cookies prior to detox dieting and you return to eating potato chips and cookies after detox dieting, you will gain the weight back. This may seem obvious, but there are plenty of foods that people believe contain a low calorie and low fat content but in reality they contain quite the opposite. An avocado for example contains nearly three times the amount of fat and calories as a measured serving of enriched white rice. While detox dieting, learn to recognize the foods you are putting into your body and what they actually do once they enter your gullet.

Detox dieting is not a cure for serious emotional or mental conditions, such as clinical depression. While many people admit to feeling less "depressed" during and after detox dieting, there is a difference between situational depression and clinical depression. Clinical depression requires medication. Detox dieting can not take the place of medication that is necessary to function on a day to day basis. Situational depression may be alleviated through detox dieting simply because you are taking control of your body, your health, in essence, your situation. These two depressions are significantly different.

How is Detox Dieting Different from Other Diet Plans?

Diet plans are a dime a dozen. There are grapefruit diet plans and the Atkins diet plan and the green tea diet plan and the national chain diet plans. An individual can spend countless hours and thousands of dollars "trying on" various diet plans. Some will work while others will ultimately fail. Why? Because not all diet plans will work for everyone. Does detox dieting work for everyone? Yes. Why? Because losing weight is a by product of the goal. The goal is to clean the body of the various toxins and wastes which have accumulated over the years. This is a process of ridding the body of the ailing chemicals we introduce it to on a daily basis while eliminating the build up of residual toxins. Weight loss occurs as a result of numerous factors, but weight loss in not the primary goal of a detox diet plan.

Keep in mind that not all detox diet plans are the same. Some detox diet plans are put together by professionals who understand the body's ability to cleanse itself of these harmful chemicals. While diet plans are typically put together by an entrepreneurial spirit, the detox diet plan was actually something that originated by a naturopathist, an individual who studies the various body types and how they process things on their own unique level. Since the detox diet plan was developed, there have been a remarkable number of "knock off" detox diet plans that have shown up on the market. These are all plans that suggest you stop eating and drink only diluted juice for several days (beyond twenty four hours this becomes unhealthy) and then limits food intake so dramatically that people find it impossible to stick to. If you're going to try any diet plan at all, it would simply make sense to start at the beginning. The beginning of healthy weight loss is a healthy body.

The dramatic detox diet benefits is that people who tried to detoxify their bodies using the original detox diet plan found themselves losing weight as a welcome surprise. Detox dieting has grown in popularity due to its dual effect. Detox dieting cleanses the body of the toxins and as a result, weight loss occurs. There simply isn't another diet plan that can match that no matter what they claim.

We live in a cluttered and chemically enriched society. Compare our lifestyles, our food products, and our basic need for heat and eat meals to the lifestyles and foods of people in remote and natural regions such as the Pacific Islands. People in natural regions are healthier overall. They eat natural foods that haven't been laced with chemicals and they live natural lives that don't revolve around the constant breathing of polluted air. Their bodies are not only healthier, but they are naturally thinner. They have fewer health complaints such as headaches and toothaches and stomach cramping.

The detox diet plan can help you jumpstart your body toward a healthier state of being. Naturally, effective detox dieting requires an effective detox diet plan. You really shouldn't just linger out there in cyberspace hoping the right detox diet plan will pop up into your browser. There are very few detox diet plans that I would dare put my stamp of approval on. However, one in particular I have found has excellent reviews by some actual detox dieters. Finding an authentic detox diet plan that is effective, safe, and of course reliable shouldn't be left to luck.

Bobby Ryatt, If you enjoyed reading this articles, then go to my website where the detox guide is available. You will have all the information on the subject. The facts will open your eyes and expose some real truths. http://www.detoxmanual.com