Carb-Restricted Diets, Health Risks,
Weight Loss, Low Carb Recipes
Written by Sky Taylor, Diet Bites
About Carb Restricted Dieting
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 conditions may put them at risk for serious health issues, including death.
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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.
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Carbs in the diet provide energy to fuel the body. The three main types of carbohydrates are: 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 is 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 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.
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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 hand, calculating carbs can also be a headache. Fiber grams, overall carbohydrates, net carbohydrates - oh my; this 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 RISKS
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.
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.
CARBS & THE 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.
POPULAR CARB FAD DIETS
What are the Atkins, South Beach & Zone Diets?
Do carb-restricted diets work for weight loss?
Does Carb Restricted Dieting Work?
Contemplating a restricted carb diet, but you aren't sure which popular carb diet plan is for you?
Keep in mind that popular carb restricted diet plan can be accompanied with significant health risks, including permanent health issues and even death.
Risks are higher for individual with hidden health conditions such as heart and kidney as carb diets place the focus in the diet on proteins.
What is the Atkins Diet Plan?
Needless to say, the Atkins Diet Plan is a popular diet plan with a fan base - but even so, any diet or weight loss plan that strays from the Official Food Pyramid recommendations is considered a fad diet plan. Here are a few interesting points surrounding the Atkins Diet Plan:
- The Atkins Diet Plan is based on 20 carb grams or less per day.
- Restricted carb diets may be linked to heart problems and place certain individuals at risk for serious health issues, including death.
- Foods with zero carbs may be freely enjoyed on the Atkins Diet Plan and include the following foods:beef, pork, lamb, bacon, venison, veal, ham, lamb, chicken, turkey, quail, duck, goose, Cornish hen, pheasant, oysters, tuna, salmon, mussels, clams, squid, shrimp, crab, lobster, herring, sole, trout, flounder, sardines, scrambled eggs, fried eggs, poached eggs, boiled eggs, deviled eggs, fresh/aged cheese, goat cheese, cheddar cheese, Swiss cheese, cream cheese, cottage cheese.
- A maximum of three cups of the following foods may be eaten daily: celery, peppers, cucumber, radishes, lettuce, escarole, olives, mushrooms, bokchoy, endive, parsley, Alfafa sprouts, jimaca, fennel, mache, sorrel, chicory.
- A maximum of one cup of the following foods may be eaten daily: leeks, scallions, onions, tomatoes, cauliflower, rhubarb, kale, eggplant, chard, asparagus, beans, okra, pumpkin, hearts of palm, brussel sprouts, broccoli, snow pea pods, bean sprouts, squash, Dandelion greens.
- The following foods and beverages must be avoided: beer, alcohol, bread, grains, juice, chips, potatoes, flour, sugar, rice, pasta and cereals. Generally, if a food is white - it's off limits on carb restricted diet plans.
What is the South Beach Diet Plan?
1.The beginning of the South Beach Diet Plan mocks the Atkins Diet Plan in significantly restricting carbohydrates in the daily diet.
2. The second part of the South Beach Diet Plan mirrors the Sugar Busters Diet Plan as well as The Zone Diet Plan. Once the dieter enters the second phase of the South Beach Diet Plan and begins to experience weight gain, they are told to return to the beginning of the South Beach Diet Plan.
3.The third part of the South Beach Diet Plan allows freedom to enjoy preferred personal foods; however in the event that weight starts to begin to appear the dieter is instructed to return to the beginning of the South Beach Diet Plan again.
We recommend that anyone considering a carb restricted diet plan meet with their doctor for advice. Individuals with existing kidney issues, heart issues, diabetic issues - as well as hidden health conditions are at higher risk for health issues when a carb restricted diet is ensued.
What is the Zone Diet Plan?
The Zone Diet is the scientific brainchild of Barry Sears PhD and is based on the following combination of 'food blocks':
40% carbs in the daily diet
30% fat in the daily diet
30% protein in the daily diet
Although the Zone Diet Plan contains healthy foods, the overall plan falls short in comparison to a daily diet built on the proven Official Food Pyramid.
Pro Carb OR No Carb? Or Somewhere In Between
Low Carb Diet vs No Carb Dieting
It's 8 am in the morning and Betty just arrived at work - on time by the skin of her teeth. Her cube mate, Esther has been there since 7:45.
As Betty fights to wipe the cobwebs out of her mind, Esther is a solid line of endless prattle. A morning person, just Betty's luck.
She used to really enjoy Esther's company in the morning, but lately it was nerve racking. And things seemed a bit more sluggish for her than lately. In the beginning of her low carb diet plan, Betty had felt energized and excited about dropping those 10 pounds so swiftly. But over the last couple of weeks, her get up and go had done got up and gone. What was wrong with her?
At least she wasn't hungry. Those 3 and 4 egg breakfast omelets smothered in cheese certainly kept her satisfied for a long time.
When 10 o'clock rolled around, Esther returned to her chair with a cup of fresh fruit in hand. Betty shook her head, wondering how in the world Esther could possibly be hungry. Perhaps she hadn't eaten breakfast.
"No time for breakfast this morning?" Betty asked, finding her question a bit comforting in challenging Esther with the time factor.
Esther smiled and eased out, "Actually, I never miss breakfast. It's the most important meal in my day. Nothing energizes like breakfast!"
Yuck, Betty pondered, finding Esther's excitement too much this early in the morning. She paused to take stock. Betty had always been pretty much a morning person herself - more so than Esther - so why was she suddenly so lifeless?
She glanced at her friend, Esther and her thoughts continued on a new trail. Esther was thin, and when Betty really thought about it, Esther was always eating. She ate a morning snack, an afternoon snack and a good lunch....but it was always healthy food faire.
She winced as Esther casually told her, "Betty, I know that you're on a popular carb diet. And I know that you've dropped a good amount of weight.
But I also know that you're so tired these days - you're not your same old self. And I also know that carbs are the sphere of energy in the diet. Just think about that, my friend.
I want the old energized Betty back - but I know that you don't want that weight back."
Betty did ponder her friend's words, as they had come from the heart and were not offered in a lecturing way. Betty loved her low carb diet plan. She loved her weight loss. But she also wanted her sense of energy back.
She was a bit surprised as Esther suddenly suggested, "Betty, why not take a good look at your carb diet plan and see if you can keep out the bad carbs and allow a few more good carbs into meal times? It's just a suggestion. Okay, it's back to work to me."
Betty was thoughtful for a long time after that. She decided to heed Esther's suggestion. And a few days later, Betty beat Esther to the office.
LOW CARB DIET HEALTH & WEIGHT GOALS
What is the common goals of low carb diets?
- To stimulate the body to utilize fat as the primary energy source, which means the body burns fat which equals weight loss.
- Rapid weight loss generally occurs in low carb diet plans - but is due to the result of water expended from the body rather than fat loss.
- Most low carb diets recommend a high intake of proteins which can present a challenge to the kidneys.
- Fruit is generally decreased in the daily diet. And diet plan that virtually excludes a Food Group from the daily diet should be examined by a qualified health provider before ensuing.
- The body must be exercised as muscle tissue tends to decrease during low carb dieting although protein is a chief food source in carb diets.
- To encourage the body to release stored water (and we all know how heavily water weighs which results affects the weight scales in a big 'weigh').
Free Low Carb Recipes
Recipes are low in carbohydrates for carb dieters.
Whether you're low carbing it or simply looking for ways to trim fat and calories, it's important for the daily diet to contain pleasing tastes and aromas while remaining ascetically appealing.
Keeping these oh-so-important things in mind, we created the low carb recipes embedded within this page for our oh-so-important readers.
The ingredients used in our low carb recipes are wholesome, full of flavor while remaining pleasing to the taste and to the eyes.
So grab a tall glass of sparkling water, your best dinnerware, some pretty napkins and get to cooking up something tasty in your cozy kitchen. It's easy, and the low carb recipes are absolutely free.
Bon appetite!
Low Carb Recipe for Blackened Fish
Ingredients for Low Carb Recipe
3 ounces of Favorite Catch of the Day
1 Tablespoon of Cajun Seasoning
1 Tablespoon of Canola Oil
2 Tablespoons of Favorite Salsa
Chopped Cilantro
1 Fresh Lemon
1 Tablespoon of Pineapple Tidbits
Coat fish with seasoning and fry in heated oil over medium heat/flame until golden on one side. Flip and cook other side until it reaches blackened stage.
Remove and top with the combined salsa, cilantro and pineapple. Spray with lemon if desired.
Low Carb Recipe for Portobello Burger
Ingredients for Low Carb Recipe
3 ounces of lean ground beef
salt & pepper
2 portobello mushrooms
burger fixins'
olive oil
Add salt and pepper to ground beef to suit personal taste. Shape beef into a burger patty and either grill or cook on stove top until done.
Brush mushroom caps with olive oil and either cook on the grill with ground beef or pop into a 350-degree preheated oven until done.
Add fixins' to burger as desired. If cheese is desired, add to beef patty before topping with mushroom hats. If more flavor is desired in beef patty, add 1 Tablespoon of any of the following: A1 Steak Sauce, Soy Sauce, BBQ Sauce.
Low Carb Recipe for Shrimp Ahoy!
Ingredients for Low Carb Recipe
3 ounces of fresh shrimp, veins removed
1 cup of canned fire-roasted tomatoes, crushed
1 cup of small button mushrooms
1/4 cup of diced onions
1 teaspoon of minced garlic
1 teaspoon of olive oil
Salt & Pepper to suit personal taste
Heat oil in skillet and add shrimp; cook until done (they should be slightly pink in color).
Remove and arrange on a pretty plate. Next saute garlic, onion and mushrooms. Add tomatoes and cook until heated through. Pour over shrimp. Garnish with a curled slice of lemon if desired.
Low Carb Recipe for Thighs Don't Lie
Ingredients for Low Carb Recipe
2 small chicken thighs, skin removed as well as visible fat
Salt & Pepper to suit personal taste
1 Tablespoon of Olive Oil
1 Tablespoon of Sliced Mushrooms (any variety)
1 Tablespoon of finely chopped Onion (any variety)
1 Tablespoon of Capers
1/2 cup of shredded Mozzarella Cheese
Heat olive oil in pan and add thighs; salt and pepper to suit personal taste. Cook on both sides on medium-low heat until juices run clear. Arrange in a pretty serving plate.
Add mushrooms, onion and capers to pan drippings and cook until golden. Remove and spoon over chicken thighs. Top with mozzarella cheese.
In Summary
Carb restricted dieting generally results in very quick water-weight loss rather than permanent fat loss. Like all fad diets, it is associated with serious risks to health. Individuals with current health issues are at higher risks for complications.
Due to hidden health issues and other concerns about this mode of weight loss, it is always smart - and best to meet with your personal doctor beforehand to get their expert opinion.
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