Tag Archives for " Carbohydrates "

Maintenance Phase of Protein Power Diet – Add Carbohydrates to Your Meal While Maintaining Weight

The whole design of the Protein Power Diet is to lose fat mass by dropping your daily carbohydrate intake and eating sufficient amounts of protein that the body needs which allows your system to burn fat for its everyday energy requirement. The protein power diet is designed for the dieter to ingest foods that are rich in protein and cut down on one’s carbohydrate intake. Most of the time, the terms high-protein intake and low-carbohydrate diet are taken interchangeably. This is a common misconception as one who embarks on a high-protein diet such as the power protein diet allows the dieter not to stop taking anything that has carbohydrates but only to lessen the amount to be taken in one meal.

The diet plan is divided into three phases. The last stage is the maintenance phase. In this stage, the dieter is allowed to take food that contains carbohydrates for every meal and snack that he takes. The amount of carbohydrates that the dieter is allowed to take each meal and snack is five grams. An increase from the original ten grams is recommended at the onset of the program. This amount can be lowered or adjusted if the dieter wants to have a snack between meals so long as the overall amount of carbohydrates that he takes would still sum up to twenty to twenty-five grams. In this stage, the goal of the dieter is to maintain his health and weight, therefore this means that this routine should go on forever.

It would be very difficult for the dieter to sustain the amount of carbohydrates that he takes at this stage. There may even be times when occasions call for the dieter to eat carbohydrate-containing foods at exceeding levels than the recommended but he should not feel all guilty about this as the amount of carbohydrate as mentioned earlier can be adjusted.

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Effective Weight Loss – How Carbohydrates and Muscle Building Can Help You to Lose Weight

If you want to lose weight effectively and with a lasting effect, it needs three things: You need to eat healthier. You need to be more physically active. And you mustn’t limit all this to a few weeks but must make it a permanent part of your life. Losing weight is to a big extent about changing your habits.

Any additional physical activity you take up will help you to lose weight, but some support your body in a special way, for example muscle building training. If your state of health allows it, it’s a good idea to include some muscle building activities into your exercise program. The reason: Muscles are excellent calorie burners. The more muscle you have, the more calories you burn, and the more weight you lose. And of course, you also burn calories when building these muscles.

Muscle building and carbohydrates

It takes more to build muscles than simply exercising them. If you want them to grow, you need to feed them properly. To grow, your muscles need energy, and this energy comes from carbohydrates. Yes, carbohydrates are not enemy number one of weight loss. In fact, they are a very important energy source of our body.

The problem is that we often eat too many simple carbohydrates. These give us a quick energy boost but are metabolized quickly. This energy doesn’t last very long. And if you eat more simple carbohydrates than you burn, the excess ones are stored as fat.

Complex carbohydrates on the other hand are absorbed and metabolized slower, forming a steady source of energy that keeps us running longer. They are low in fat and keep our blood sugar level fairly constant, whereas simple carbohydrates make it rise and drop quickly, causing huge fluctuations.

How to effectively use muscle building and carbohydrates for weight loss?

To effectively grow your muscles and make them help you to lose weight, you need to eat the right carbohydrates at the right time:

complex carbohydrates before exercising
simple carbohydrates after exercising

Both types of carbohydrates are important.

1. Complex carbohydrates before exercising

Eat more foods high in complex carbohydrates in general and especially before exercising. They are stored in your body, and when you exercise, they are converted to energy. Complex carbohydrates will give you the energy you need for the exercises.

Some foods rich in complex carbohydrates:

grains (wheat, buckwheat, rye, barley)
whole grain products (whole grain bread, cereals or pasta)
legumes (lentils, dried beans)
potatoes
rice
corn
bananas

2. Simple carbohydrates after exercising

After exercising, your glycogen level is quite down and needs to be replenished quickly. On the one hand, you now need a quick boost of energy to recover from the exertion. On the other hand, you need to raise your insulin level so that nutrients are absorbed faster by your cells, feeding your muscles and helping them to build new tissue, in other words: to grow. And the best and quickest way to raise your insulin level is to eat simple carbohydrates.

Don’t go for chocolate or cookies now. Choose healthy simple carbohydrate foods which also contain fiber and many other nutrients:

apples
black-, cran-, rasp- or strawberries
citrus fruits
kiwis
cherries
peaches
melons
plums
pears

So, start building your muscles! You can go for a specific training program in the gym. If you don’t like this kind of exercising, remember that there are many sports that include heavy muscle activity. Riding a bicycle, for example, is a great exercise for your leg muscles. But no matter which method you choose to build your muscles, don’t forget to feed them the right fuel so that they can grow: mainly grains and whole grain products for lasting energy and endurance, and some fruit after the exercise to replenish your glycogen level and improve nutrient absorption. This way, you can lose weight faster and easier, but still in a healthy way.

Bettina Berlin is a health professional specializing in healthy weight loss approaches. Losing weight can prevent diseases, improve recovery and bring relief for chronically ill people. Are you tired of diets letting you down? Visit http://www.elishas-quick-recipes.blogspot.com to discover how you can achieve permanent weight loss whilst enjoying your life to the fullest! Get The Slim Habit NOW, the weight loss program that teaches you to change your lifestyle instead of torturing you with diets!

The Carbohydrates to Keep Off Your Shopping List If You Want Six Pack Abs

Believe it or not, the body has no physiological need for a carbohydrate unlike it has for protein and fat. Despite this fact most of the population overeats these types of calories everyday because they are easily available and more convenient than some healthy alternatives. This daily habit contributes to an increased waistline and poor health. The drawback to the convenience food culture is the likelihood that the calories will be highly processed. Processed foods usually contain bad fats and artificial ingredients with loads of sugar.

There are two main problems concerning carbohydrates. The first problem is that most peoples total daily calorie intake comes from eating carbohydrates with hardly any protein and good fats in the diet. The second concern is that the bulk of these commonly consumed carbohydrates will almost be guaranteed to be processed and full of artificial sweeteners instead of natural carbohydrates found in vegetables and fruit.

Common foods that contain carbohydrates:

Breakfast cereals
Bread
Biscuits
Noodles
Pasta
Spaghetti
Jellies & jams
Ice cream
Cakes
Pies
Confectionery
Gravies & sauces
Beer
Wines
Fizzy drinks
Sugar

The quicker you learn which foods are carbohydrates and understand the impact they can have on insulin the quicker you will achieve fat loss with six pack abs and better health. If high levels of insulin are raised frequently and for long enough it contributes to diabetes, heart disease and aging.

The reasons carbohydrates can be bad for fat loss:
When we consume food & drink our blood sugar rises and insulin is released to bring it back down to a normal range. This is done by pumping the sugar out of the blood and into the cells to be used for energy or stored for later. Fat has no impact on insulin and protein very little; carbohydrates have the greatest reaction on insulin release. When we eat any kind of carbohydrates they are converted into sugar in the body, the more carbohydrates eaten equals more blood sugar, which in turn means more insulin needed to pump the sugar out of the blood and into the cells.

Insulin is a storage hormone and if you don’t eat the right balance of foods at each meal you get a repetitive cycle of insulin release and fat storage. Eating carbohydrates by themselves will make the fat storing sequence worse. With this going on every mealtime other hormones (fat burning hormones) are inhibited and prevent you from losing fat and weight.

It doesn’t stop there; excess carbohydrates are not only bad for your waistline but bad for your health too. The more insulin released more bad cholesterol is produced. Insulin is the only hormone you can control and this is done with good eating habits.

Excessive insulin has got extensive research linking it to numerous diseases. Choose your carbohydrates wisely in future and always eat good quality protein and good fats with your meals. You will see fat melt from your abdominal area in no time.

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Reduce Body Weight By Eating Complex Carbohydrates

People attempt to eliminate excess weight daily. That undertaking might be complicated not having appropriate help. Luckily, there are many techniques to reduce weight. Nevertheless, an individual will need to keep in mind, just because a certain fast way to lose weight was successful for somebody will not necessarily imply this method works for another person.

An incredible technique many people use to reduce weight is eating a lot of food items packed with water like watermelon, cucumbers and tomatoes during a meal. Studies have shown eating food items full of water helps reduce overall caloric consumption. More food products full of water consist of soups and salads. So, if an individual wishes to lose extra weight, starting meals eating soup or salad will be a great technique.

An additional technique many people employ for reducing weight is including lots of vegetables in meals. Vegetables furnish a lot of nutriments and few calories. In addition, vegetables are rich in fiber which makes a dieter more filled subsequent to eating a meal. A couple dishes an individual may add additional vegetables consist of omelets, stir-fries and pasta salads. Wonderful veggies people could include in these meals include asparagus, tomatoes, carrots and broccoli.

An individual may want to try and reduce sugar filled food items and drink consumption to lose fat. Having only one less cookie or regular soda saves around a hundred calories each day. Over a year that particular action on its own assists in preventing a person from putting on around 2 lbs that a lot of individuals pack on annually. Also, most dieters do not notice just one cookie or regular soda daily.

Many dieters believe low-carbohydrate weight loss plans are great methods to reduce weight. In fact, this particular view will not be totally incorrect. Not eating simple carbohydrates like white flour, white rice and sugar is a proper fast way to lose weight many individuals use. White foods increase insulin levels as well as lead to extra weight. Nevertheless, an individual should never exclude polysaccharide or complex carbs including brown rice and whole grain breads. Studies have shown individuals that consumed greater than a couple servings every day of complex carbohydrates were around 49% less likely of being overweight than people who ingested simple carbs. Low-carb weight loss plans happen to be ideal for taking out monosaccharide or simple carbs, but the human body requires complex carbs in order to perform smoothly.

Even though people battle each day with eliminating pounds, there are quite a few simple daily routine adjustments individuals can make that will help with decreasing body weight. Maybe a few of those daily routine modifications might not fit every individual’s desires. But, when dieters try hard enough, then a suitable fast way to lose weight could be located.

Discover more tips at lose weight, diet plan and fast way to lose weight.

Why Do We Need Carbohydrates In The Diet Is Necessary

Carbohydrates are very important part of our diet.With the hectic and busy schedule of daily lifestyles, everyone needs a high energy content to survive and function appropriately. One often ask why do we need carbohydrates in the diet. Of course its very simple, they give maximum energy, they help accelerate the body metabolic processes and gains real body growth in every individual, both children and adults.

Carbohydrates have many food sources which are easily accessible to everyone and are often the most affordable food source available . It comes in forms of grains, cereals, bread, pasta, fruits, some vegetables, potatoes, honey. Mostly cereals, pasta or grains have a higher starchy content which yields more energy when consumed while vegetables has low energy content but still provides the body with various nutrients and vitamins.

Starchy foods are divided into simple sugar and complex sugar in which the simple sugar are very easy to digest and break down into glucose which is blood sugar to supply energy to the whole body. Body cells make use of glucose for cell repairs and divisions. However, complex sugars are complicated type of sugar which are not easy to digest but also provide the body with necessary fibres and nutrients for cell growth The sources of both simple and complex sugars are honey, pasta, fruits, grains, potatoes, vegetables and so many more.

With the intake of starchy foods, they gradually break down into glucose the blood sugar which is stored as glycogen in the liver. However, glucose levels depletes at a faster rate which instigates cravings for more food, this explains the maximum quest for and use of energy by the brain and nervous system for body functioning. But one should avoid certain sugary foods such as candies, cookies, sodas to prevent tooth decay, as they affect the insulin levels in the body.

Carbohydrates are very important for everyone, kids growing up, young and old all need about fifty five percent of carbohydrate in their diet to build up great energy levels, to build muscles, athletes adhere to a carbohydrate filled diet for energy, those with certain diseases such as diabetes need to regulate their intake of starchy food to control their insulin levels and those with hypoglycemia should also watch out. Also obese individuals are advised to be on carbohydrate diets filled with fiber and easy to digest which helps them stay regular.But for various BMI of different people, everyone should consume a carbohydrate diet according to their BMI [that is the basic mass index].

It is wise to consult a nutritionist to give directions on the basic specifications of recommended daily allowance– quantities to consume on daily basis to avoid obesity or to control diabetes or hypoglycemia . Carbohydrate will always be an important part of nutrition like protein, fatty acids and vitamins. For body mass and proper cell growth these nutrients are necessary but should be taken accordingly to avoid certain problems such as anorexia.

Please visit our site to learn more about carbohydrates in diet at http://learnaboutcarbohydrates.com/why-do-we-need-carbohydrates-in-the-diet

So Why Do We Need Carbohydrates For Our Body?

Do we need carbohydrates for our body? It is a question that many people ask themselves when they are considering going on a diet. Many people consider that carbs need to be eliminated from the diet in order to lose weight naturally and gradually. But is this healthy? Certainly not. Both carbs, proteins, and fats are all essential to a fully functioning diet and lifestyle.

Any carb that you ingest is going to be broken down and then converted to glycogen. Glycogen is the number one source of fuel for the body and will be used both when you are engaging in rigourous activity, and also throughout your day-to-day lifestyle. It is easy to assimilate to the body and therefore is necessary for quick bursts of energy.

There are two primary types of carbohydrates that you can take, simple and complex. The former can be found in foods such as candy, chocolate, and fruit, while the latter will be found in potato, rice, bread, and pasta. Certainly, the former will be essential to short-term energy release, while the latter are important for sustained energy.

The times when you may need to take on board simple carbohydrates will be before and after you exercise. It is during these times that you need the immediate assimilation of these sources for energy.

It is important that you incorporate them into your diet as well for general well-being and growth. The reason for this is because they come along with necessary minerals and vitamins that you require as part of a healthy diet. For example, fibre can only be eaten by taking on fruits, vegetables, and pulses.

Overall, therefore, it is very important for you to incorporate carbs into your diet. They will be absolutely essential for both energy release and also in providing the body with the necessary vitamins and minerals that it needs.

Please visit our site to learn more about carbohydrates for our body at http://learnaboutcarbohydrates.com/do-we-need-carbohydrates-for-our-body

The Facts About Carbohydrates In Pizza

People that are living with diabetes or those on a diet that restricts carbohydrate consumption, may be wondering if they can eat a slice of their favorite pie or not. For those that are wondering, now is the perfect time to learn some facts about carbohydrates in pizza.

People that are living with diabetes already know that carbs are a primary source of glucose. It is very important for a diabetic to keep track of the amount of carbs they consume. As long as they are monitoring their blood sugar, they can safely indulge in their favorite foods without having to worry about negative repercussions.

When looking at different pizzas, it should be noted that the crust is the one item that is full of carbohydrates. One of the pies that contain the most is the Pan style. With an average of 70g for every 3 slices, it is one of the worst choices that someone watching their carb intake can choose.

In contrast, the thin crust is a style that is lower in carbs with approximately 45g for each 3 slices. One way to make the pie a little healthier is to add fresh vegetables instead of sausage or pepperoni.

It is not true that choosing a brand name means fewer carbs. In fact, one of the most popular brands that thousands of dieters use each year contains as much as 61g. Many people are under the misconception that if it is a diet food, it must be okay to eat.

If you are on a diet that does not allow you to consume any carbs at all, then there are no options for you to choose from. For those that are a restricted diet or are diabetic, with the use of controlled portions along with good sense, it is okay to have a slice of your favorite kind without worrying about the carbohydrates in pizza too much.

Please visit our site to learn more about carbohydrates in pizza at http://learnaboutcarbohydrates.com/carbohydrates-in-pizza-what-you-wanted-to-know

Does it Really Matter What Carbohydrates I Eat?

Have you ever wondered if it really matters what carbohydrates you eat? I know I have. For years I struggled dieting because I love all the so called “bad carbohydrates”. You know the usual culprits like chocolate, ice cream, pasta, rice, pizza, breads, pastries and cereals.

I struggled for so long because I really love these foods and every diet I tried had a list of what carbohydrates I could eat and another list of what carbohydrates I couldn’t eat.

And since most of my favorite carbohydrates were on the forbidden list, I really struggled to come to grips with dieting. I believed that because these foods are on the forbidden or unauthorized food list, that if I just ate one piece of chocolate, or one extra slice of bread, my insulin levels would explode throw the roof and I would destroy my fat burning progress!

I don’t know if it was me being naive or if it was the fact that the diets I tried stressed this so wholeheartedly. Either way, it was this requirement of choosing what carbohydrates I could and couldn’t eat was what made it damn near impossible for me to stick to a diet for any length of time.

Not only did I constantly crave all those bad carbohydrates, but the carbohydrates I was forced to eat were blend and tasteless. I struggled to stick to a diet for longer than a week before I succumbed to the pressure and devoured all the sugar I could get my hands on!

After dieting for 8 years, and watching what carbohydrates I was eating like a hawk, I was still overweight and fed up. I thought… “I have to try something different!” I always knew that a calorie deficit was the key to weight loss. But every diet stresses the importance of what carbohydrates you put in your mouth.

I figured “Well that obviously didn’t work for me, why don’t I just try and eat a calorie deficit?” So instead of watching what carbohydrates I ate, I focused on my total calorie intake. I began eating and enjoying my favorite, “bad” carbohydrates and instead watched how much I ate.

After everything I had learned and read, I didn’t think this would work. But surprisingly I was losing weight just as fast as when I was dieting strictly, eating nothing but sweet potato, brown rice and oatmeal. Well in actual fact I was losing weight faster because I was eating my favorite carbohydrates each day, so my cravings were non existent and I wasn’t pigging out every 3 days!

Eventually I lost 35 pounds of fat and got a six pack for the first time in my life. This was all without watching what carbohydrates I ate. I enjoyed my favorite cereals, chips, chocolates, ice cream, burgers, and pizza whenever felt like it. So in my opinion it doesn’t matter what carbohydrates you eat, but how much you eat.

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Women Process Carbohydrates Differently Than Men

New research suggests there are differences in how men and women process both carbohydrates and fats; especially when it comes to levels of blood cholesterol. While most gender studies show that the overall nutritional needs of men and women are very similar, there are some slight differences. New research from the Nutrition Department of Tufts University has shown that a diet low in saturated fat and cholesterol is better for men than women. For example when a low saturated fat and low cholesterol diet was given to a group of middle aged men and women the men had a much larger drop in the LDL (bad) cholesterol and triglycerides (the fat that travels in the blood). A second study looked at a high carbohydrate diet and its effects on blood triglycerides. Most research shows that a high carbohydrate diet will raise blood triglycerides, but the new research shows that the effect is actually much larger in women than men. While many men will not see an effect in their blood triglycerides, most women will. Researchers are still trying to figure out exactly why it is that women and men have slightly different responses to these dietary changes. A likely candidate is the affect of estrogen on important metabolic organs such as the liver and possibly muscle tissue. While most research (including the two studies referenced above) included pre-menopausal women, more research needs to be done on women after menopause to look at the effects of no estrogen in women. According to Dr. Zinta Zarins, exercise physiologist, the work they have done in post-menopausal women showed that women after menopause respond much more like men to exercise training and that this is associated with the loss of estrogen. However there is the complication, according to Dr. Zarins, of aging, as it is difficult as a researcher to separate in postmenopausal women and premenopausal women the metabolic differences because of the age difference. Most research is done on young college age individuals because researchers, usually on college or university campuses have easy access to large numbers of 20 to 30 year olds. Now that the National Institute of Health, the largest Federal Funding Agency has made a new institute on aging in particular, we will start to see more research done on the middle and later ages in the population, says Dr. Zarins. 
To learn more about subjects like this and to start changing your body, please visit us at New Lifestyle Diet.

Hamilton Erridge is a weight loss professional. Newlifestylediet helps people lose weight and stay healthy by consuming Foods that they love (Shakes, Puddings, Soups, hot drinks, snacks etc.). It provides information and resources that help people make a lifestyle change so that the extra pounds shed are never put back on.
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The Importance of Carbohydrates in Our Diet

The human body runs on sugar or glucose. This is our main form of energy. Our bodies turn the food we eat into glucose and carbohydrates are the best source. This is because they convert more easily than fat or protein. This means we have to eat carbohydrates just to function, let alone maintain good health.

Simple and Complex

There are two types of carbohydrates – simple and complex. They are called simple carbohydrates because they are made up of one sugar. Some of them we already know: sucrose, which is white sugar; glucose, which is corn sugar; fructose, which is fruit sugar; maltose, which is found in beer. Complex carbohydrates were given the name because they are made of more than one type of sugar. The key difference is the time the body takes to break them down. Simple carbohydrates break down quickly, while the complex take longer.

Both types are important to our bodies and should be included in our diet. There are times when we need to pick up quickly, say after strenuous exercise. That is when we feel the benefits of simple carbohydrates. We get a surge of energy from them to help us keep going by replacing the energy we have lost. On the other hand, the complex type will sustain us longer because they are being converted into energy over longer period of time. The body still breaks them down into glucose, but it takes longer to do it.

Sugars In The Body

Carbohydrates simply convert to sugar. The sugars in the body, called saccharides, keep the cells healthy by communicating with one another. In fact, that is their main function. They are actually in all living things, such as plants, and there are around 200 of them in the human body. Human breast milk has a number of natural sugars, which underlines their importance. We need monosaccharides, which are sugars, to metabolize our food. Which means, if we do not get enough, our food is not broken down properly to the life-giving components we need.

We cannot underestimate the importance of carbohydrates in our diet. That is why low carbohydrate diets can be dangerous and can lead to health problems. It is much better to have a diet that has a balance of protein and carbohydrates.

Find out how to balance your carbs and protein intake to keep you looking and feeling good at http://www.loseyourstomachfat.info William Burnell has studied and followed a healthy lifestyle for many years and knows how rewarding it can be.

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