How to Do the Carb Nite Dieting, Avoiding Common Mistakes With Weight Loss


Considering the variety of low carb diet variations out there, it can be hard to decide which one to stick to. For the most part, the low carb approach is perfect if you require to lose 30lbs or more. The most basic low carb diet that seems to work most effectively for individuals works as follows: For 9 days you limit your carbohydrate intake to 30 grams everyday. On the 10th day, during the night time, you’re allowed a high carbohydrate splurge. This cheat evening consist of an early supper, a late dinner and dessert. The name of the diet is called Carb Nite Solution because you don’t start consuming away the carbs until after 4pm. After this 10 day period your Carb Nites are spread out roughly once per week.

It sounds uncomplicated doesn’t it? If you’ve done any dieting in the past you’ve quite possibly tinkered around with diets similar to this. However, there are several common pitfalls that either impede progress or cause some people to make hardly any progress. I’ll list a couple of and give some remedies for how to prevent yourself from these common pitfalls.

It is very effortless to ingest way too many carbs mainly because of the places you purchase the meals. These days a lot of people don’t cook and prepare their meals. Many individuals dine out, and although you have a “low carb salad” you will probably find yourself going over your limit by having a food that has too many carbs without realizing it. A number of the low fat dressings have approximately 7-10g of carbs, and from time to time when you order a salad they will put greater than 3 portions. A good practice that my clients use is simple as just getting the restaurant put the dressing on the side and all you have to do is piece out a serving.

Going overboard on dairy is yet another frequent blunder. Unless you have a history of enduring dairy well, I strongly recommend most clients to refrain from it entirely in the starting off. For most people, dairy can supercharge your urge for food which will cause consuming too much.

Overeating is the next obvious pitfall. Unless you’re eating a lot of whole foods and foods that have marginal processing, it may be easy to overeat. To guarantee your results, its best that you’re wary of how much you consume, this is especially true if you’re having difficulty experiencing fast enough results. Many of the processed “low carb” foods are very tasty which will either cause you to over eat that food, or just heighten your desire for food for the day that may lead to over eating.

Not receiving a good mix of fat and protein can lead to headaches or the dreaded “ketogenic flu” or keto flu. The signs are a bad throbbing headache and lots of fatigue. This develops as your body is getting realigned to not having enough carbs so the source your body will try to use is fat. When your fat intake is lacking your body may have challenges getting sufficient energy. Don’t be afraid of fat, just ensure to keep your saturated fat in check. Sources like avocados, olive oil and coconut oil are fantastic sources. Nuts are okay, you just have to look at the amount of carbs depending on the types of nuts or seeds you take in.

You may still have your steak and various fatty cuts of animal meat. Just make certain that fat sources vary. Coconut oil is a fat that consists of MCTs which your system is able to digest quickly to be used as energy. Other fats take longer to break down and by the time you get that keto flu headache, it can be far too late before symptoms are taken care of.

In conclusion, journal your food and make sure you learn how much carbs each food you eat has. Teaching yourself on the macronutrient break down of each food will go a long way to make sure you consume the appropriate foods as well as stay on course when pursuing carb nite or any low carb diet you look at.


Source by Ryan C Saplan

Beyond Dieting – Your Body As the Best Source of Natural Non Diet Weight Control – Part 2 of 3


If you’re a woman who’s spent any time dieting or watching your weight, you know that handling your hunger is probably the toughest challenge you face. It’s those cravings that get a hold of you and lead you ’round by the nose that will get you every time.

You Haven’t Failed at Dieting, Dieting Has Failed You!

It’s probably no secret to you that diets don’t work. Back in April 2007, a research study was done at UCLA, combining 31 individual trial studies of people who had lost weight on diets. Their progress had been tracked for nearly 5 years. After analyzing the results of the findings, it was discovered that up to 98% of all people who lost weight on diets regained everything that they had lost within 2-5 years.

The lead author of the study, Traci Mann, Ph.D concluded that diets are not the best way to lose weight, and that over the long term they would likely fail. She suggested that the reason for this failure was the following:

Diets fail to address the emotions that push you to eat when you’re not hungry.

Because diets keep you focused on all the wrong things, they keep you thinking like a fat person, focusing constantly on your weight, obsessing over everything that goes in your mouth, how much food, how many fat grams, the number of calories and all the other details that prevent you from ever being able to have a healthy, happy, balanced relationship with food. Because diets keep you thinking like a fat person, you never learn how to master food in order to feel safe around it. And the more you think about certain foods as being restricted because they are fattening or unhealthy, the more you want them and when you give in to these cravings, you feel shameful and guilty. Diets are really just a binge waiting to happen.

You’re Not a Bottomless Pit of Hunger, Greedy or a Pig

No matter how much you eat, if you don’t believe that you are entitled to eat what you want, it may feel like you’ll never be able to get enough of it. This is the lure of the forbidden fruit. Despite what you may have been told, this is not because you’re a bottomless pit of hunger, greedy or a pig. It’s merely an affect of not being able to tune into and decipher your body’s subtle signals indicating that it is hungry or satisfied. You see as a dieter you’ve never been taught to master your relationship with food. You’ve been led to believe that food is your master and you are its slave. In order for you to break that distorted dynamic and get back in the driver’s seat, you have to start leveling the playing field and learning to feel safe around food, all foods. You do this by reconnecting with and learning to respond to your body’s natural hunger signals.

Biological hunger is your body’s way of letting you know that its energy reserves are running down and need to be replenished. But if you’ve been a dieter or weight watcher for any length of time, you’ve learned to ignore your body’s hunger signals. Rather than eating when your body indicates that it’s hungry, you’ve become conditioned to eat according to the rules of dieting. (Is it time to eat, Am I entitled to eat, Should I skip lunch because I’ve already eaten too much for breakfast, etc.) As a result of that, your body thinks that it is starving. It doesn’t know that there’s a Burger King or Dunkin’ Donuts around almost every corner.

Are You Starving?

In their book, “Intuitive Eating: A Revolutionary Program that Works,” co-authors, Evelyn Tribole, M.S.R.D. and Elyse Resch, M.S.R.D.F.A.D.A., say, “A dieting body is a starving body.” This is because when you’re on a diet, your body doesn’t know that food is plentiful. It is fooled into thinking that you’re in the midst of a famine and your body responds accordingly by adapting and changing the way it functions, conserving energy to compensate for the lack of fuel. Do you struggle with these challenges?

• Do you often feel sluggish and tired all the time?

• Can’t stop thinking about food? Cravings got you by the nose?

• Do you take huge mouthfuls of food, often swallow without chewing or drag out a meal for hours?

• Do you find yourself binging and overeating many times throughout the day?

• Do you often exercise more so that you can eat more?

• Are you usually moody, depressed, irritable, grouchy, or angry?

If your answer was, “yes” to most of these questions, there’s a good chance that you’re walking around hungry too often without even knowing it. The result of all this emphasis focusing on everything outside of your body, shuts down your awareness to what is actually going on internally. With all that shouting in your head, it’s difficult to hear the soft whispers of your body until your hunger becomes so ravenous that you end up eating everything that’s not nailed down.

In order for you to avoid this situation, you’ve got to re-establish trust with your body so that it will stop reacting as though it is starving. You must biologically recondition your body so that it can return back to healthy functioning. Your first step to doing this is to become aware of the different signals your body uses to indicate that you are hungry.

How Biological Hunger Shows Up in Your Body

Tune into your body Pay attention to how you feel often. Each time you eat, ask yourself, “Am I hungry? What’s my hunger level? Remember a time when you felt hungry once before. Think about how your mouth felt, how did your stomach feel? If you can’t pinpoint those specifics, then the following list shows some general guidelines of body signals indicating hunger.

I’ve listed them in order of intensity from mild to severe as follows:

  • mild gurgling or gnawing of the stomach
  • growling noises
  • light headedness
  • difficulty concentrating
  • uncomfortable stomach pain
  • irritability
  • headache
  • feeling faint

These physical reminder sensations occur when you haven’t eaten a meal for between 5-9 hours. That simply means that the body’s reserves of energy are depleted and you need to eat to alleviate the uncomfortable feelings.

Other Types of Hunger Pushing You to Eat When You’re Not Really Hungry

When you’re eating and experiencing conflicted or intense emotions, something other than your body is pushing you to eat. This is because, rather than being driven to eat by your body’s physiological needs, you are getting triggered by your need to eat whenever you’re under stress. This is called emotional eating. Besides emotional eating, there are several other types of hunger that we all experience to some degree or another. If you are an emotional eater, you will feel especially vulnerable and pressured to eat in these situations:

Taste hunger – When you eat because it just tastes so darned good or because you are in a position to be sociable – Many people feel they must eat cake at a birthday party, have a hot dog at the ballgame, popcorn while watching a movie, or whenever the occasion calls for eating. Oftentimes people eat whether or not they are actually hungry. Think of the bride who eats her wedding cake despite being hungry – it’s perfectly okay and understandable. Everybody eats to be sociable and gets carried away sometimes.

Practical hunger – When you’re eating according to the clock. For example, you look at your watch and say, “Oh it’s 12:00, it must be lunch time” How hungry you are is entirely dependent upon when you ate last and how big the meal was. Your stomach has an internal clock that is very different from the watch on your wrist. By eating on automatic, you are not listening to your body’s signals. To determine if you’re really hungry, ask yourself, “When was the last time I ate, and how does my body feel?

If you want to synchronize your stomach’s hunger with your social plans, then eat smaller meals during the day. I like to call this, “eating to fill a corner, rather than a cavern.”

Emotional hunger – This is eating in order to squelch the volume on uncomfortable and overwhelming emotions ranging from sadness to joy. The only way to deal with this type of hunger is to cope with the stress in your life and to legalize all foods so that they won’t be so deeply emotionally burdening to you.

When did the foods you love become forbidden?

Maybe as a kid, you were told you couldn’t trust yourself around food. Maybe like me, people stood over your shoulder and counted your M&Ms™, rationed your chips or cookies and eventually put you on your first diet, forcing you to walk to your Nana’s house at lunch time and eat salad and steamed broccoli while all the other kids stayed in school trading Hostess™ Snowball Cupcakes, Hawaiian Punch™ and Drake’s™ chocolate chip cookies at lunch. You probably know what that’s like to feel so deprived when food is restricted from you.

How it started doesn’t matter. What you need to know is that somewhere along the way you got your wires crossed and started thinking about food as more than just a means of filling a hungry tummy. That really monkeyed around with the energetic balance in your body, causing you tons of stress. All of a sudden food started to bear so many unnecessary burdens because it was no longer just associated with pleasure, but now it was also getting linked up with pain.

Instead of just eating enough potato chips to satisfy your body’s physical hunger, now there’s an emotional and moral burden that weighs heavy on your mind, saying, “You shouldn’t be eating those chips.” “To hell with it,” you say, as you defiantly scrape off the last of the salty bits at the bottom of the bag, noticing that queasy feeling in your stomach all over again.

If you can relate to that scenario and others like it where you find yourself overeating, please know that is not an indication that you’re undisciplined, lack will power or anything else of the sort. It is a cry from your body indicating that something is wrong.

“Overeating temporarily masks the food addict’s anxiety, which is really caused by an imbalance in the body’s electrical system.”

-Dr. Roger Callahan, Ph.D, creator of Thought Field Therapy

The real cause of your overeating is an imbalance in your body’s energy system. Let’s just suffice it to say that it’s your wayward emotions that keep you in patterns of feeling miserable and that leads to overeating. Since everything is made of up of energy, when your body is under stress, it will show up as negative emotions. If you’re a stress eater, that’s when you’ll find yourself eating out of control.

To override the food=comfort connection in your brain, you have to neutralize the imbalance that’s occurring in your body. To do that you must…

Cope with your stress Because it works, I use Emotional Freedom Technique, or EFT myself and that is what I teach all my clients. It’s a simple tapping process derived from the ancient science of acupuncture that works on the basis of clearing the energetic blocks in your body that stir up your negative emotions. I also recommend using The Hunger Scale which can be found in Pt 3 of this article series. This is a numbered scale that measures different levels of hunger by defining what is occurring in the body. Remember learning how to master food and feel safe around what you may now consideration ‘temptation’ is a process. It’s also a wonderful opportunity to learn a great deal about yourself.To my way of thinking, self acceptance begins by making peace with food.

In your quest to learning how to eat intuitively, I urge you not to make the same mistake that I did. If you find yourself consistently unable to stop eating, heed your body’s warning and look at what is behind your hunger. If you’re eating and thinking about food more often than every 5-9 hours, it’s not your body that’s hungry, it’s your heart. In order to heal your hungry heart, you’ve got to deal with those things in your life that are causing your body to cry out for help. The road to making peace with food and friends with your body is yours. All you have to do is be gentle with yourself and deal with the buggin’ you’s along the way. Take good care of yourself and know that I’m here for you.


Source by Andrea Amador

How to Make Low Carb Dieting Work For You


There are some truth about the rumors you might have heard about low carb dieting.

It works like gangbusters to get rid of excess weight. YES it’s True.

It works very fast. You’ll see results in matter of few days. Yes it’s True.

It also make you feel less energized. Yes it’s True.

It also make you look a little aged. Scary but it’s true when used low carb dieting for long term.

Well, if you are women reading this article, I bet you are little scared about last 2 parts. If all of the above is true, then why do so many people suggest using low carb diets. There is very simple answer. You’ll see results fasters. That’s it. That’s one of the main reason why Atkins diet is so popular.

My recommendation – I recommend using low carb diets when you have some stubborn fat deposits (love handles, some on thighs). It’s often far effective to target them for 3-4 weeks with a low carb diet plan and a good workout.

The basic idea why it works is – When you decrease your carbs intake, there’s a decrease in your muscles and liver glycogen stores, this in turn stimulates the body to burn more fat. The headache about going low is that it starts to lower your metabolism, thus reducing the fat burning effect. To counter that, I do recommend you to add more protein and fat (good kind) in your food. I also do not recommend to spend much time in low target zone. It’s unhealthy for long term. Anything over 28-30 days is unhealthy. That’s why I don’t recommend Atkins at all.

How to go Low carbohydrate?

Simple, Get all of your carbs from natural resources (fruits, vegs etc). Technically anything that can be either hunted (meat), grown (fruits/vegs) is often a good choice of food to eat.

Avoid packaged stuff or un-natural (colas, chips etc). It’s easy when you think about it.


Source by Rana Varun Singh

The Best Heart Healthy Dieting Snacks


Snacks have become a staple of the American diet. However, just because we’re snacking, doesn’t mean we have to eat garbage. In fact, it has been scientifically proven that are some great advantages to eating small meals, more often. Which definitely includes snacking!

Here’s a great list of heart healthy snacks that you can print-out and put on your fridge to help you when you get those junk food cravings.

  • Unsweetened Applesauce
  • Trail Mix (preferably homemade) (unsalted peanuts, raisins, and pure chocolate chips)
  • Plain popcorn
  • Fritatta squares (with egg substitute), low-fat cheese, and (if you’re risky) bacon bits
  • Low-fat peanut butter and sugar-free jelly on whole wheat bread
  • Low-fat cheese on salt-free crackers
  • Apple wedges
  • Frozen grapes
  • Individual pizzas made with whole wheat English muffins, salt-free tomato sauce, dried oregano, and low-fat mozzarella cheese
  • Fat-free yogurt with active cultures
  • Fruit smoothies made with fresh orange juice, ice cubes, and fat-free, sugar-free vanilla yogurt
  • Fruit ka-bobs (pineapple chunks, sliced bananas, and seedless grapes)
  • Baby carrots, celery, and broccoli with low-fat vegetable cream cheese (Thin the cheese with a little fat-free milk.)
  • Low fat peanut butter and celery stalks
  • Kalamata olives on salt free crackers
  • Sunflower and/or pumpkin seeds
  • 100% pure cacao dark chocolate squares
  • Salt free rice squares and low fat peanut butter
  • Dried apples, apricots, pears, and raisins
  • Low-fat cheddar and chutney on salt-free crackers
  • 1% cottage cheese with fresh or frozen fruit (strawberries, raspberries, blueberries, kiwi, or peaches)
  • Pure fruit juice popsicles
  • Drained Mandarin oranges sealed in zipper lock bags

I know it can be difficult to choose oranges in a baggie over that delicious candy bar. But, you’ll be amazed at how your body reacts when it starts to get the nutrients that it needs. You’ll no longer have those junk food cravings and you’ll soon start to crave, healthy, organic foods instead.


Source by Christopher Heffron

The Fat Loss Secret That Makes Dieting Easy


What is the best diet for fat loss?

Everyone has a favorite; Atkins, Paleo, low carb-high fat, high carb- low fat, intermittent fasting, IIFYM. The list goes on and on … 'Gurus' will spout the magic of their sacred diet they swear by over all others. One will preach eating one large meal a day and the other eating 6 small meals a day. The problem is that they spout it for all the wrong reasons. They preach about their "secret fat burning foods" and "window times for fat loss" with no evidence to back it up. They claim that their manipulation of hormones like insulin are the reason behind their fat loss. And they tell you that all will be revealed if you would only just purchase their meal plan. Seems very convenient. I'm tired of this nonsense and the blatant misleading of people. Their diet may be successful but these reasons are not the cause of it. The reality is that all successful fat loss diets have one thing in common. Are you ready?

The person must be in a calorie deficit for an extended period of time.

There I said it. Yep, you heard me right. It's calories in vs calories out. Not consuming no carbs after 6pm or anything else absurd. If your mind is blown well then buckle up. Being in a calorie deficit means that you have to consume less calories than you expend. Simple right? Whatever way you choose to get into such a deficit is up to you however.

Examining The Steak And Eggs Diet

Let's take a look at the Steak and Eggs diet which is a form of a ketogenic diet. This is a diet extremely low in carbs and high in protein and fat. That's not why it's effective though. The primary reason why it works is because it limits your food choices dramatically. Eating becomes a whole lot less attractive when you can no longer eat cereal, ice cream and french fries. The effect will be to stunt your appetite if you can maintain it. If you're losing weight on this diet that's great! I can guarantee though that if you count up all the calories you're eating it will be less than what you were eating before you began. It's not because the combination of steak and eggs is somehow 'magic'.

Do you need to do extra exercise?

The short answer is no! You don't need to go on a 10 mile run every day if that's what you're thinking. So don't worry. Consuming less calories is much more efficient than exercise for fat loss. You can go on a walk for an hour or you can not eat that chocolate bar. The choice is yours. Although you should still be exercising and lifting weights for health and well being.

The kitchen is where the magic happens.

Ever heard of the rule 80% diet 20% exercise for fat loss? Abs were made in the kitchen not in the gym. That doesn't mean you need to limit yourself to chicken, broccoli and rice however. It's all good having an ultra strict healthy diet but if you can't adhere to it then it's no good. You need to find a diet that allows you to be in a calorie deficit in a way that works for you. This means that you need to find a diet you can maintain consistency with.

People can get lean off eating junk food every day.

If you don't believe me just read about the man who lost 56 pounds on the McDonald's diet! I would not advise this as you will destroy your health in the process and you will be constantly hungry. But it serves as a good example that calorie deficit is king for fat loss. Those vitamins and minerals are important too bro.

The Fat Loss Secret That Makes Dieting Easy

The best diet for fat loss is the one that you can adhere to that allows you to be in a calorie deficit. It's about what foods makes you feel fuller for longer. And what foods you feel give you the most long lasting energy. Whatever that may be, you need to find out. Once you find that then you have found the secret to fat loss.

I will talk more about safe and effective fat loss in further posts!

(Note there are more specific requirements for trained individuals for fat loss which will be covered also)

Talk soon.


Source by Peter Charles

Dieting Hunger Pains Can Be A Thing Of The Past


Losing weight by fasting can be a major challenge and a lot of us are unsure if we can manage the two days of reduced calories that the diet demands. The fear of hunger pains and loss of energy looms large for most people on the 5:2 Fasting Diet.

Germany’s leading research doctor, Dr. Alfred Hasselbacher, a professor of medicine was fully aware of the benefits and the problems associated with the 5:2 diet. Working with his team of scientists, he worked to develop a formula that would eliminate those problems and help dieters to achieve their target weight.

Their hard work, dedication and enthusiasm paid off and the supplement designed specifically for the 5:2 Fast Diet was created. Dr. Hasselbacher called it the 5:2 Fast Formula. He worked hard on this formulation to help the millions of people who are suffering from over-weight and all problems associated with and caused by obesity. He knew the benefit of fasting and he knew that the key to healthy weight loss is fasting. The 5:2 diet had to be made it easy for people to be able to go on it and stay with the diet for as long as is was needed.

5:2 Fast Formula Benefits

  • Suppresses hunger pains and takes your appetite out of the equation
  • Increase energy levels to avoid those afternoon slumps
  • Replenish nutrients lost by fasting for a healthier mind and body
  • Suppresses your appetite on non-fasting days so you can get the body you want even faster

Why Choose The 5:2 Fast Formula

  • It is the only supplement designed specifically for those on a fasting diet
  • It make it easy to stick to a fasting diet
  • It speeds up and enhances results achieved from fasting

The 5:2 Fast Formula, contains a unique blend of ingredients specially researched and formulated with the fasting dieters in mind:

Konjac Root

  • Slows absorption of sugar and cholesterol from the digestive tract
  • Creates feeling of fullness through its water-binding effects
  • Delays gastric emptying and slows release of sugar in to the bloodstream helping to lower insulin and blood glucose

Copper, Iron, and B Vitamins

  • Help to replenish essential nutrients that are lost during fasting
  • Improves body’s breakdown of fat and production of usable energy

The 5:2 Fast Formula addresses all of these common issues by helping to suppress the appetite during fasting and eliminate eating binges on non-fasting days. In addition the supplement also helps to restore a healthy balance of vitamins and minerals in the body which helps to avoid the tiredness many people experience during fasting.

The Newly Formulated Meal Replacement

Is the perfect companion to the 5:2 Fast Formula. The meal replacement is convenient and makes life easy. Cooking two meals on fast days can create a problem for busy mothers and people on a schedule. The meal replacement contains the proteins and other nourishment and it is available in three delicious flavours, Vanilla, Strawberry and Chocolate.

The 5:2 Fast Formula is a revolutionary product but it is up to you what you do with it. If you want to look and feel good and be healthy, you will have to take that first step and keep walking until you have reached your goal.

To find more information on the benefits of The 5:2 Fast Formula and the 5:2 Fast Diet go to


Source by Ava Ferguson

Amateur Bodybuilding Guide To Pre Season Dieting


This diet is designed for a 250 pound amateur bodybuilder. While this may not apply to you, make your adjustments accordingly. This diet employs the use of very low carbs to burn fat. Always consult your doctor before undergoing this or any other diet plan.

Meal 1 – 6 whole Omega-3 eggs

Meal 2 – 8oz chicken with 1/2-cup raw almonds

Meal 3 – 50g whey with 2 tablespoons all natural peanut butter (Post Workout)

Meal 4 – 8oz salmon with 1-cup asparagus with 1-tablespoon macadamia nut oil

Meal 5 – 50 g whey with 2 tablespoon PB

Meal 6 – 6 whole eggs

No starchy carbs are to be eaten with this diet. Your body and brain will be in ketosis. You are allowed one cheat meal per week. Consume your cheat meal as the last meal of the day, so you do not have the opportunity to cheat on this day again.

All cardiovascular training should be performed at a low intensity (under 120bpm heart rate). This will ensure that you use fat as a fuel source. As your heart rate increases, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carbohydrate diet, your body will break down muscle and turn that into carbs. You must remember: Fat cannot be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be long duration, coupled with low intensity.

Good luck with your pre-contest routine. This is just a guide for works well with many. Adjust it as you see fit, but just remember to avoid those starchy carbs!


Source by Dane C. Fletcher

Low Carb Dieting the Truth: Part One


Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it. Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic – low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

What type of changes occur while using low carb diets

Do low carb diets make me mean

Do low carb diets spare muscle

Can I gain weight on a low carb diet

How much weight can I expect to lose

Can this diet help my medical condition

Different types of low carb diets

Why you need to cycle higher days of carbs

Who needs low carb diets

Are they safe for children

Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Must of you reading this article are probably familiar with the world as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear of all vegetables and fruits. Get on and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don't get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find: which can contribute to insulin insensitivity, elevated TG's, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body's metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to poplar belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA's. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released, accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it's job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.
1) STANDARD KETOGENIC DIET- A diet containing l00 or less grams of carbohydrates is referred to as STANDARD KETOGENIC DIET

2) TARGETED KETOGENIC DIET- consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

3) CYCLICAL KETOGENIC DIET- alternates periods of ketogenic dieting with periods of high carbohydrate intake

The Beginning of Ketogenic diets
Originally ketogenic diets were used to treat obesity and epilepsy. In general ketogenic diets are similar to starvation diets in the responses that occur in the body. More specifically these two states can be referred to as starvation ketosis and dietary ketosis. These similarities have led to the development of modern day ketogenic diets.

Ketogenic dieting has been used for years in the treatment of childhood epilepsy. In the early 1900's times of total fasting was used to treat seizures. This caused numerous health problems and could not be sustained indefinitely.

Due to the impracticalities and health problems occurring with starvation ketogenic diets researchers began to look for a way to mimic starvation ketosis while consuming food. They determined that a diet consisting of high fat, low carb and minimal protein could sustain growth and maintain ketosis for a long period of time. This led to the birth of the original ketogenic diet in 1921 by Dr. Ronaldo Wilder. Dr Wilder's diet controlled pediatric epilepsy in many cases where drugs and other treatments failed.

New epilepsy drugs were invented during the 30's, 40's and 50's and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not welly accepted.

In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with mediacions or other treatment including brain surgery. Charlie's father had found reference to the diet through his research and ended up at John Hopkins medical center.

Charlie's seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie's father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Ketogenic diets have been used for at least a century for weight loss. Complete starvation was studied often including the research of Hill, who fasted a subject for 60 days to examine the effects. The effects of starvation were very successful in regards to treatment of the morbidly obese as rapid weight loss occurred. Other characteristics attributed to ketosis, such as appetite suppression and sense of well being, made fasting even more attractive for weight loss. Extremely obese patients have been fasted for up to one year and given nothing but vitamins and minerals.

The major problem with complete starvation diets is the loss of body protein, primarily from muscle tissue. Protein losses decrease as starvation contines, but up to one half of the total weight loss can be contributed to muscle and water loss.

In the early 1970's Protein Sparing Modified Fasts were introduced. These diets
allowed the benefits of ketosis to continue while preventing losses of bodily proteins.
They are still used today under medical supervision

In the early 70's Dr. Atkins introduced Dr. Atkins Diet Revolution With millions of
copies Sold the diet generated a great deal of interest. Dr. Atkins suggested a diet limited
in carbohydrate but unlimited in protein and fat. He promoted the diet as it would allow
rapid weight loss, no hunger and unlimited amounts of protein and fat. He offered just
enough research to allow the diet recognition. Although most of the evidence

supporting the diet was questionable.

During the 1980's Michael Zumpano and Dan Duchaine introduced two of the earliest
CKD's THE REBOUND DIET for muscle gain and then the modified version called
THE ULTIMATE DIET for fat loss. Neither diet became very popular. This was likely
due to the difficulty of the diet and the taboo of eating high fat.

In the early 90's Dipasquale introduced the ANABOLIC DIET. This diet promoted 5
days of high- fat-high protein-low carb consumption whle eating high carbs and virtually
anything you wanted for two days. The diet was proposed to induce a metabolic shift
within the five days of eating low carbs (30 or less). The metabolic shift occurred as your
body switched from being a sugar buring machine to a fat-burning machine.

A few years later Dan Duchaine released the book UNDERGROUND BODYOPUS: MILITIANT WEIGHT LOSS AND RECOMPOSITION. The book included his CKD diet which he called BODYOPUS. The diet was more specified than the Anabolic Diet and gave exercise recommendations as well as the basics concerning exercise physiology. Most bodybuilders found the diet very hard to follow. The carb load phase required eating every 2 hrs and certain foods were prescribed. I personally loved the book, but felt the difficulty of the diet made it less popular. In this author's opinion Ducahine's book is a must read for anyone interested in Nutrition.

Ketogenic Diets have been used for years to treat specific conditions such as obesity and childhodd epilepsy. The effects of these diets have proven beneficial in a number of these well documented cases, but for some reason when we mention any type of low carb diet (ketogenic diet) people begin to tell us about how their doctor or friend told them it would kill them or how that diet was shown to damage the liver or kidneys. Keep in mind epileptic children have been in ketosis for up to three years and shown no negative effects; quiet the opposite. The weight loss in morbidly obese patients has been tremendous and the health benefits numerous. Maybe before coming to the conclusion that all types of ketogenic diets are bad other factors need to be considered as activity levels, type of ketogenic diet, length of ketogenic diet, past eating experience, purpose of ketogeninc diet, individual body type and response to various eating plans, current physical condition, and quality of food while following ketogenic diet. As you can see there are numerous factors that come into play when saying a diet is good or bad. I think people should take the time look at the research and speak with various authorities in regards to low carb diets before drawing conclusions from the they says.

Relevant research in regards to ketogenic dieting
Efficacy and safety of the ketogenic diet for intractable childhood epilepsy: Korea multicentric experience
Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H,
Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

The purpose of the study was to evaluate the safety of the ketogenic diet, and to evaluate the prognosis of the patients after successful discontinuation of the diet in infants, children and adolescents with refractory epilepsy. The study looked at patients who had been treated with KD during 1995 through 2003 at Korean multicenters. The outcomes of the 199 patients enrolled in the study at 6 and 12 months were as follows: 68% and 46% of patients remained on the diet, 58% and 41% showed a reduction in seizures, including 33% and 25% who became seizure free. The complications were mild during the study, but 5 patients died during the KD. No significant variables were related to the efficacy, but those with symptomatic and partial epilepsies showed more frequent relapse after completion of the diet. The researchers concluded the KD is a safe and effective alternative therapy for intractable epilepsy in Korea, although the customary diet contains substantially less fat than traditional Western diets, but life-threatening complications should be monitored closely during follow up.

McDoanld, L (1998) The Ketogenic Diet. Lyle McDonald.

Copyright 2005 Jamie Hale


Source by Jamie Hale

The Advantages and Disadvantages of Dieting


The pros and cons to dieting can be deceptive. Really there is nothing bad about dieting if you do it right. I know someone who lost 3 pounds a week over the course of a year eating three healthy meals a day and exercising for at least an hour a day. There was nothing unhealthy about his diet, so there are no cons. The cons of dieting generally come from unhealthy diet that are too extreme. The sad thing is that most of these extreme never helped anybody lose any weight in the long term.

A healthy eating plan but no exercise will not help you lose any weight. Likewise a vigorous daily exercise schedule but poor eating habits will also not help you lose any weight. You need to have both vigorous exercise and smart eating if you want to burn body fat. The pros and cons of dieting may not be what you’re thinking about. The good thing about your plan could be your eating habits but the bad thing is not exercising.

Many people have a hard time understanding that moderation is really important. You can’t overdo anything and you can’t under do anything either. A reasonable eating plan and a reasonable exercise plan can help anybody lose weight.

The diets that everyone fail at are the diets that promise you can lose a lot of weight in just a few days. These extreme diets do not work over the long term. Since no one can sustain that kind of weight loss, people following these diets become really dejected and depressed. They are working so hard in making such a great effort, but they are not losing the amount of weight that the diet says they should be able to. As a result they become very depressed and just giving up. Sadly, after they give up the weight starts to come back on in a way just as much as they did before.

The first thing you need to do to succeed at losing weight is to set a year-long weight-loss plan. Whether you want to lose 30 pounds or a hundred pounds, do it in a year. If you want to lose 30 pounds, start out by trying to lose a pound a week. You’ll reach your goal in 30 weeks. If you want to lose 100 pounds, then set a goal of 2 pounds a week. You’ll reach your goal in one year. The key here is to be long-term in your thinking. If you only want to lose 30 pounds and you succeed at doing that in two months, that 30 pounds will come back on again in just 2 to 3 weeks. Why? Because in order to lose 30 pounds in two months you would’ve had to have done some very extreme lack of eating, and a lot of vigorous exercise. After the two months is all over, you’ll be so tired from all the exercise and very little eating you did. The first thing you want to do is just relax and go back to your old eating style. As a result, you’ll put all the weight back on. On the other hand, if you set a year-long goal in lose the weight that you want to in a year you will be developing a daily habit of reasonable eating and exercise that after a year will be easy to continue to maintain throughout the rest of your life. By doing it this way you will learn what it will take daily for you to maintain the weight you want.

The pros and cons of dieting are easy. A positive diet consists of a healthy eating plan and vigorous exercise. A non-healthy diet consists of unreasonable weight loss expectations gained by restrictive eating an unhealthy practices.


Source by Forrest Higgins