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Low Carb Diet

As we all know, low-carbohydrate weight-loss plans have become very popular. You may know people who have lost weight by following Dr. Atkins New Diet Revolution, Sugar Busters, The Zone, The Carbohydrate Addict’s Lifespan Program, or other low-carbohydrate diets. While these programs may help you lose weight, it is too soon to tell whether they are safe. In fact, low-carbohydrate diets that are high in saturated fat and red meat might increase your chances of getting heart disease or certain types of cancer.

However, certain types of low-carbohydrate diets are healthy. Although cutting carbohydrates out of your diet completely is never a good idea, reducing the number of “bad carbs” in your diet can help you lose weight safely.

What are bad carbs? Because they do not stick with you for long, you may feel hungry again soon after eating them. Examples: cookies, cake, crackers, potatoes, white bread, white rice and pasta are digested very quickly.

Low Carb Diet

Good carbs, on the other hand, are slowly absorbed by the body and may make you feel full longer than bad carbs do. Examples: green vegetables such as spinach, green beans, lettuce and broccoli. Also, nonstarchy vegetables and whole grains are a necessary part of any healthy diet. Whole-grain cereals and whole-wheat foods are also excellent sources of fiber.

Because they tend to keep blood sugar at a consistent level, good carbs are especially healthy choices for people with diabetes.

Basic Guidelines:

  • Replace white bread, white pasta and white rice with whole-wheat and brown rice versions in moderation.
    Cut back on sugar.
  • Limit the amount of bananas, potatoes, carrots and other starchy fruits and vegetables in your diet. Replace the nonstarchy ones like berries (which are lower in sugar) and leafy greens.
  • Eat chicken without skin, beans and fish for protein and red meat once or twice a week only.

Remember that a healthy diet is a balanced one that is based on foods that come from both plants and animals. Also, as with any diet, exercise is key to losing weight and keeping it off. In most cases, at least 30 minutes of aerobic activity each day combined with weight training will help you stay in shape.

Types Of Carbohydrates And Sources

Simple
Carbohydrates
Complex
Carbohydrates
MONOSACCHARIDES DISACCHARIDES POLYSACCARIDES
Glucose

Sports Drinks
Creatine Transport
Formulas
Energy Bars
Soda
Weight Gainer
Drinks

Sucrose

Table Sugar
Brown Sugar
Maple Syrup
Candy
Chocolate Bars
Cookies
 

Starch

Potatoes
Rice
Grains
Pasta
Yams
Maltodextrin
 

Fructose

Fruit
Endurance Drinks
Energy Bars

Lactose

Milk
Dairy Products
 

Soluble Fiber

Legumes
Fruits
Rolled Oats

Galactose

Milk
Dairy Products
 

Maltose

Beer
Cereal
Germinating Seeds

Insoluble Fiber

Wheat
Cereal
Vegetables

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