dinsdag 4 februari 2014

What Does The Ketogenic Diet And Gi Index Have To Do With Each Other?

by: Emile Jarreau

With the different rates at which we all consume food, it is not surprising that many people are indeed overweight and obese. Obesity has even become somewhat celebrated as seen in the case of the fattest man alive In the Guinness Book of Records and in the movie “Phat Girls”. However, this does not make being fat a good thing. One way fat is stored up in the body is from excess consumption of carbohydrates or sugars in the body. If you don’t burn the calories you eat, they convert and become stored energy (fat) for later use.

Thus, an individual gains weight from eating too many calories many times in the form of carbohydrates. But in spite of the fact that fat seems harmful, there are some diets that are based on fats and don’t contain many if any starchy type carbohydrates at all. One such diet is the Ketogenic diet. The Ketogenic diet is a low starchy carb, high fat, and moderate protein diet initially invented to help cure kids of their epilepsy. Some people now follow the diet and use it to lose weight and get rid of excess fat.

The Ketogenic diet works through the process of inducing a state of semi starvation in an individual. During this process, the body tries to resuscitate itself or add the necessary nutrients and energy by burning up the stored excess fat. The liver mostly carries out this function by converting the stored fat into ketones and fatty acids. The ketones, or fat molecules, are then transferred to the brain where they take the place of glucose as the source of energy. The Ketogenic diet discourages the accumulation of bodily fat by providing adequate fibrous carbs, essential fats protein for the repairing and growth of the body. The amount of necessary calories supplied is just enough to keep the weight stable and normal.

On the other hand, the Glycemic index diet is aimed at reducing the amount of high GI value carbs taken in. High GI value carbs are known to contain a lot of sugar which gets stored as fat when absorbed by the body. These carbohydrates give fast energy after which there is a lull. This triggers a response in the brain causing the individual to eat more as a result of the hunger pangs and the fast action of the glucose. Since the body doesn’t necessarily use up all the carbohydrates, the rest are stored as fat in the body.

But with low glycemic index carbs, an individual can still eat his meals while losing weight and if the goal is to stay lean, he can maintain a lean body. Low GI value carbohydrates often contain a lot of fiber which also have a more satisfying feel and can make you feel fuller faster. The fiber in the carbs makes the rate of metabolism slower. It is this slow absorption of the fibers and nutrients that makes an individual less hungry and results in reduced food consumption.

Glycemic index diets are very effective in losing weight, reducing blood sugar level, preventing ailments such as heart disease and diabetes, and finally maintaining a lean body. Unlike the Ketogenic diet, it does not involve the use of fatty acids as energy sources, but it’s still a healthy way to lose weight and stay fit.

Emile Jarreau, aka, Mr. Fat Loss is fascinated by health, nutrition and weight loss. For more great Glycemic Index Information for losing weight and keeping it off visit http://www.MrFatLoss.com

maandag 3 februari 2014

zondag 2 februari 2014

How Low Carb Diets Work

by: Karen Ciancio

Many people are confused about how low carb diets work. It doesn't make sense to them that you can eat more fat and protein than is traditionally called for and still lose weight.

A low carb diet plan greatly restricts the amount of carbohydrates you consume, as compared with a traditional North American diet, or even compared with a low fat diet. While our bodies would usually burn stored carbohydrates for energy, low carb eating forces the body to burn more stored fat instead. When this happens, your body produces chemicals called "ketones". Ketones result when your kidneys convert fat to soluble waste. Getting your body to reach this point is one of the goals of a low carbohydrate diet.

There is a scientific reason behind the development of this diet. Dr. Robert Atkins first introduced the concept of eating a low carbohydrate diet in the 1970s. He noticed that primitive people consumed a diet of mostly meat, vegetables and some fruit. Because this diet was in existence for thousands of years before the development of agriculture, Atkins concluded that the reason most people had difficulty losing weight and keeping it off is that we are eating contrary to the way our digestive system is set up. In other words, our bodies do not support eating wheat, barley and other grains and sugars.

In the 1990s the diet seemed to be rediscovered and became known as the Atkins New Diet Revolution. Since the reemergence of the Atkins diet, other low carb diets have been developed that are variations of it. The Zone Diet, the Stillman Diet, the Hollywood Diet, the Ketogenic Diet and the South Beach Diet are all based on the idea of eating fewer carbohydrates. They all advise eating more protein and limited carbs and inducing the body to burn its own fat.

Low carb diet plans differ somewhat in the amount of carbohydrates they allow, but all advise cutting out all white or starchy foods. The most strict is the 20 gram per day carb limit of the initial stage of Atkins, plus some of the other diet plans. The 20 grams is generally derived from salads and non-starchy vegetables, plus the trace amounts of carbs in sauces, dressings and cheeses.

In the first stages of a low carbohydrate diet, dieters are not allowed to have any milk, fruits, grains, cereals, pasta, breads or "high glycemic index" vegetables such as potatoes, peas, corn and carrots. The missing carbs are replaced with ample amounts of protein.

This is a very low amount of carbohydrate when compared with the large amounts of pasta and grains advised by traditional low fat diet recommendations, so this diet has become quite controversial. Butter is also included, which is another reason for the controversy over low carbohydrate eating plans. The butter is recommended because fat slows down the absorption of carbohydrates into the body and helps to maintain an even blood sugar level.

The whole idea behind Dr. Atkins original principal is that it we gain weight in our Western world because our blood sugar levels are allowed to go too high by eating too much high starch food. Control the carbohydrate levels and you control weight much more easily. Much research has shown this to be true. Of course opposing research has been done too, so the controversy continues to some extent, although it is generally acknowledged by all now that the high carb recommendations of the past were incorrect.

The great difficulty of any severely restricted diet is that most people can end up regaining much of their lost weight because of difficulty adhering to the restrictions over the long-term. This can ultimately result in rebound weight gain and is the reason that the modified versions of Atkins diet have evolved.

The Atkins diet itself though, does gradually increase the amount of carbohydrates you consume as you complete your weight loss, to avoid the extremes of losing then regaining weight. Is it right for you?

Karen Ciancio is a cook and lover of all things food and cooking related. Her website http://www.cookingnook.com contains hundreds of recipes, cooking tips, measurement conversions, kitchen ideas and diet and weight loss information.

zaterdag 1 februari 2014