About Carb Restricted Dieting
Written by Thin Thin
Advice regarding low carb and carb restricted diets, including health dangers.
A daily diet that is restricted in carb consumption should never be attempted without a doctor's approval. In some individuals who embrace a diet low in carbohydrates, hidden health conditionsmay put them at risk for serious health issues, including death.
Although we cannot recommend a low carb diet, making wiser carbohydrate choices can bring about many healthy changes, including weight loss.
WHY THE BODY NEEDS CARBS
Simply put - carbs fuel the body with energy. Choosing foods wisely ensures a diet lower in calorie content, carb content and fat content. Let's take a look at the attributes of simple vs complex carbohydrates:
- Simple carbohydrates tend to hold high sugar content. Complex carbohydrates tend to hold high starch content.
Studies indicate that daily diet that are low in carbs content may post health risks including low energy, calcium imbalances, heart disease risks, kidney issue risks, and even weight gain.
Folic Acid is commonly found in many high carb foods such as breads, pastas, and cereals. It's important to note that Folic Acid is essential to neurological development, particularly in fetal development. Therefore, if you are pregnant it is imperative that you meet with your doctor before going on any diet plan, particularly a carb restricted diet plan.
Carbs in the diet provide energy to fuel the body. The three main types of carbohydrates are: 1. Monosaccharidesm, Disaccharides and . Polysaccharides. Simple Carbs vs Complex Carbs: Take note that 50 - 60% of the daily diet should consist of complex carbohydrates.
SERIOUS SYMPTOMS & RISKS FOR CARB DIETING
Carb dieting can be dangerous to your health and cause all sorts of health issues. Carb dieting may even trigger serious health problems in certain individuals, particularly those who may have hidden health conditions.
Serious symptoms that accompany a carb-restricted diet plan and require consultation with a health professional include but are not limited to the following: decreased energy level, a shift in weight - including weight gain, calcium imbalances, dizziness, weakness, headache, nausea, palpitations in the chest area.
One of the serious downsides to carb diets is that they tax the electrolytes which work to keep the body in balance via calcium levels, potassium levels and sodium levels. Because carb restricted diets are rich in proteins which prompt the body to release water and fluids from the body, the delicate system of the body can quickly become out of balance and trigger very serious health issues, including death. Therefore it's always vital to meet with your doctor before going on any diet or weight loss plan, particularly a fad diet such as a carb restricted diet plan.
Carb Dieting - The Carbs Have Arrived
Carb dieting can be so confusing because while a calorie is a calorie, a carb is also a carb. And while some calories are healthy calories, some carbs are also healthy carbs. Making healthy choices in the area of both calories and carbs all depends upon the food sources (or beverage sources) that are chosen.
COMPLEX CARBS - HEALTHY CARB CHOICES
The best carb choices are defined as complex carbs and include the following foods: brown rice, whole grain breads such as whole wheat bread, rye bread; oats, whole grain cereals and whole grain pastas - such as whole wheat pasta.
SIMPLE CARBS - CARB DIETING
Packing your daily diet with complex carbs can assist in a healthier diet plan and encourage weight loss. Avoid the following Simple Carbs in the daily diet: white sugar, brown sugar, powdered sugar, corn syrup, maple syrup, honey, candy, cake, cookies, pastries.
SATIETY INDEX - SOME FOODS SATISFY HUNGER LONGER
Certain foods have more satiety powers than others and can leave you feeling fuller for longer periods of time which in turn assist with weight loss. Notice that when you have eggs or oatmeal for breakfast that you tend to be more satisfied than if you have a cupcake or a slice of white toast.
Other foods which have good satiety powers include: boiled potatoes, beans, lentils, popcorn, whole wheat pastas, cheese, warm cereals, bran cereals, apples and bananas.
DO CARBS MAKE ME FAT OR GAIN WEIGHT?
Simply put - calories not carbs in the diet control what we weigh. However, making wise and healthier carb choices can result in combating weight issues and in losing unwanted weight.
COUNT CARBS OR CALORIES FOR WEIGHT LOSS RESULTS?
Fad diets come and fad diets go - but there is one method for dropping unwanted pounds that has been proven numerous times over. While keeping tabs on carb grams can assist in dropping unwanted pounds, omitting Food Groups from the daily diet can be harmful to overall health.
And when the Diet Dust settles, our weight doesn't depend upon the amount of carbs we eat OR the carbs that we don't eat. Our weight is based on the amount of calories consumed - calories equal energy. When calories exceed energy used by the body, the excess calories (energy) are stored in the fat cells and weight gain ensues.
But let's be honest. Counting calories can be a headache. Many foods don't contain the number of calories on the container. On the other Diet Hand, calculating carbs can also be a headache. Fiber grams, overall carbohydrates, net carbohydrates - oh my; my little brain is already throbbing.
So let's face it - there is no easy path to weight loss. Simply put - determination and making healthy, smart choices in the daily diet while ensuring that we consume the amount of food that our bodies require and use for optimum performance is how our recommended weight is achieved and maintained.
How to Calculate Carbs - Low Carb Dieting
Carb diets are typically based on net carbs which are calculated by subtracting the amount of fiber grams from the total carb grams in a particular food. For example let's look at 1 small banana that is about 6-7 inches in length.
The small banana contains about 23 carbohydrate grams and about 2.5 fiber grams. Subtract the fiber grams and we end up with about 21.5 total carb grams - which is considered quite high for foods which fall within the low carb diet range.
It's interesting to note that opting for complex carbs over simple carbs come with substantial health benefits. Simple carbs are connected with the following negative health issues: tooth decay as most stick to the enamel, heart disease, strokes and cancer - just to name a few health woes.
Rather than reaching for a pastry, donut or cookie(s) which are part of the Simple Carb Family, reaching for a whole grain bowl of cereal, popcorn or a serving of rice can make a big difference in the way an individuals feels, looks and weighs.
CARBS & DEHYDRATION
Health studies indicate that a carb restricted diet may lead to or trigger kidney issues. Simply put, the body uses carbs to burn fat and the body responds to such via ketone production. Ketones can negatively affect individuals with certain health conditions - including individuals with kidney issues, diabetic issues and heart issues.
In addition, the carb restricted diet tend to be high in proteins which work to rid fluids from the body - again, involving the kidneys. It's also important to note that many carb dieters tend to lose a good amount of weight at the beginning of their diet plan. Unfortunately, carbs act like a sponge in holding water. When carbs are restricted, the water is expelled - so much of the weight loss results are derived from a lack of carbs in the daily diet as well as a substantial amount of foods rich in proteins which also encourages water to be expelled by the body. Therefore, weight loss tends to be in the form of water loss rather than fat loss.
A carb restricted diet can place a strain on the kidneys; the kidneys play a vital role in ridding the body of harmful toxins. The kidneys also assist in regulating blood pressure. When dehydration enters into the health picture, it can cause very serious issues for individuals experiencing kidney problems.
In summary, while carb restricted diet plans can assist with quick initial weight loss results, overall health may be greatly impacted - particularly in individuals with certain health conditions. Carb dieting may also lead to dehydration. It's vital that the individual meet with their doctor before going on a carb restricted diet.
CARB - CHOLESTEROL CONNECTION
Excessive fat in the daily diet is known to trigger heart disease in certain individuals, as well as other unwanted health ills. Unfortunately, excessive dietary fat is one of the downsides of carb dieting and more often than not that excessive fat is derived from animal proteins rather than healthier vegetable protein choices.
In addition, eggs are a key star in carb restricted diet plans and are mined with cholesterol - in the yolk and that's no joke.
Simple carbs mirror the ill-effects of animal proteins as most are not only high in fat content, they are also high in sugar content. Donuts, Cheese Danish, cupcakes, cookies, cakes, pies and so forth not only add up when it comes to carb gram content, but also when it comes to calorie content. So trimming simple carbs from the daily diet is a wise move towards losing weight and achieving a healthier body.
Bottom line for any diet or weight loss plan: choose healthy foods for a healthy body and healthy weight loss.