New Carbohydrate Diets Weight Loss Discovery:American Latest Low-Carb Diets Plan

Carbohydrates Diet that Help Lose Weight

 

American are bombarded daily with different ways to lose weight going on a low carb diet.The most popular of these diet are Atkins and Dukan diet.Most American had become so obsessed with these low carb diet methods that they had come to take weight loss for eating low carb foods.

But one thing is that both Atkins and Dukan diet weight loss plan that recommends low carbs  does not give a long term result.They are difficult to keep  weight loss diet plans and most times unrealistic.

Carbohydrates are food that are hard to resist in our daily diet.They are mostly food our body craves and we can't do without them even taking low quantities might be high mountain to climb.But, not all carbohydrates are bad as most of the weight loss diets tells us.A recent study has discovered that there are carbohydrates that are good for us and speed up weight loss.

These carbs that are "good guys" have been discovered to contain a substance called resistant starch.When you eat them, they actively encourages weight loss.They are found in our every day ordinary foods such as bananas,oats,beans and potatoes.They are called resistant starch foods because they appears to resist digestion.

This starch moves through the digestive system almost intact.They produce fatty acids that stimulates fat-melting enzymes especially in the abdominal region,encouraging your liver to change to a fat burning state,preserving muscle mass as well as boosting satiety hormones,thus making you feel fuller for a long time.

Frances Largeman-Roth and Kunes,authors of The Carb Lover's Diet write a diet plan which the writer claims guarantees fast  and long tern weight loss.They say that low carb diet fast by Atkins are unnatural,difficult and ineffective long term.They say that since our body has been used to eat starchy foods and it will be difficult for willpower to go on unrealistic low carbs to lose weight long term.

Largeman-Roth and Kunes in their research that they had tested diet that is based on weight loss without carb denial.From a 220 studies at respected Universities,they show that resistant starch are effective appetite suppressant and metabolism booster.

The research at the University of Surrey found that eating resistant starch in one meal caused participants to consume 10% fewer calories that is  about 150-200 calories for the average woman during the next day because their hunger was reduced.

Another study showed that resistant starch speed up activity of fat burning enzymes and decrease the activity of fat storage enzymes.That means, stomach fat cells were less likely to increase and store calories as fat.The result shows that a little resistant starch in your morning meal is enough to turn your body to a fat melting mode, thus enabling you to burn almost 25% more calories every day.

However,you will have to eat about 10% fewer calories because you hunger pang is reduced.Naturally, we most times consume around 4.8g of resistant starch a day, but the authors believe increasing your intake to 10-15 daily is enough to trigger the change and thus losing weight.

Below is a quick-start 7 day diet plan which they say, guarantees rapid 3-6lb of weight loss and a separate long term strategy for incorporating healthy carbohydrates-particularly the resistant starch into your life in order to ensure your weight stays at the required limits.

The Wonder Resistant Starch

    BANANAS are your richest source of resistant starch. They are also rich in appetite-suppressing fibre (3g each) and contain the amino acid tryptophan, which is converted into the calming brain chemical serotonin to help you relax and improve your mood.
    Nearly half the starch in BEANS is resistant starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fibre. A Canadian study found that people who ate beans regularly tended to weigh less and have a smaller waist than those who didn’t (they were also 23 per cent less likely to become overweight over time).
    In addition to the fibre and resistant starch they contain, POTATOES are a natural source of a proteinase inhibitor — a natural chemical that boosts satiety hormones and  curbs appetite.
    POLENTA — this cooked cornmeal is naturally high in resistant starch, but is also rich in fibre and contains a decent amount of protein. It can be cooked into a creamy consistency or baked into crunchy sticks (chop small to make nutritious crutons).
    BROWN RICE digests more slowly than white. One study found that blood sugar levels were 24 per cent lower in people who ate brown rice than those who ate white.
    BARLEY is rich in resistant starch and both soluble and insoluble fibre which reduces appetite and  aids digestion.

The Diet Rules

You will have to stick to the daily plan (below) or mix and match meals, but to lose weight quickly, follow these rules:

    Eat at least 1g of resistant starch with each meal and aim for a minimum daily 10g total.
    At lunch and dinner, ensure resistant starch fills a quarter of your plate and the remaining three quarters is lean meat and low-fat dairy products, fruit and vegetables.
    Write down everything you eat in a food diary, highlighting all foods high in resistant starch (research shows that dieters who jot down what they ate lost weight more quickly than dieters who didn’t, and keeping a food diary helps dieters follow their plans without cheating).
    Ban artificial sweeteners. Studies show they may increase your cravings for sugary foods. Fake sweeteners are up to 600 times sweeter than sugar and numb your taste buds to the natural sweetness of good-for-you carbs such as berries and other fresh fruit.
    Eat one snack a day to prevent between-meal bingeing (the longer you wait to eat your snack, the easier it will be to stick to the diet).
    Don’t skip meals. Sticking to a regular pattern maintains blood sugar levels and keeps hunger at bay.
    Keep trigger foods out of the house. This means you are less likely to lose your self-control and scoff them down.
    Drink eight glasses (240ml) of water each day, so you don’t mistake thirst for hunger. Don’t drink liquid calories. On the seven-day kickstart plan, you can drink water, coffee and tea (black, green or herbal, without sweeteners, but with up to two teaspoons of semi-skimmed milk), but skip fruit juice, alcohol and fizzy drinks (even diet drinks or sparkling water), which make you look and feel bloated.
    Sit down to every meal. Grabbing something and eating it over the sink sets you up for overeating. It doesn’t give you a chance to be mindful about your food, and you’re less likely to pay attention to the serving size. Eat slowly and avoid TV, music and even dinner companions — all of which can cause you to overeat.
    Use smaller plates (try your salad plate instead of your dinner plate) and keep portion sizes small.
    For a quick boost, try this fat-flushing cocktail, which includes metabolism-boosting ingredients that will help speed you to your goal: Take two litres of green tea, juice from one orange, juice from one lemon and juice from one lime. Mix together in one large jug. Serve hot or iced. Keep in the fridge for up to three days.

YOUR SEVEN-DAY KICK-START CARB DIET PLAN

This plan has been devised to provide a healthy, balanced diet that maximises resistant starch intake, but restricts calories to 1,200 a day, promising dramatic weight loss of 3lb to 6lb in just a week.

MONDAY

Breakfast: Banana shake (blend one banana, 250ml/12fl oz semi-skimmed milk, 2tsp honey with ice) or a wholegrain chewy cereal bar plus one banana.

Lunch: Chicken pitta (stuff a wholemeal pitta with 40g/1½oz baby spinach, 125g/4oz cooked skinless chicken strips, tossed with 2tbsp lowfat vinaigrette).

Dinner: Griddled salmon and parmesan potatoes (baked potato with salt, pepper and 2tbsp grated parmesan cheese) with salad.

Snack: One 180ml/6fl oz pot low-fat Greek yoghurt with 2tsp honey and
2tbsp rolled oats.

TUESDAY

Breakfast: Banana nut porridge (cook 50g/2oz oats with water and top
with sliced banana, 1tbsp chopped walnuts and 1tsp cinnamon) or a banana with 1tsp peanut butter.

Lunch: Hard-boiled egg, 25g/1oz cheddar cheese and one sliced apple
on three rye crackers.

Dinner: Prawn stir-fry with ginger (see recipe above).

Snack: Cannellini and herb hummus with crudites (mash 65g/2½oz canned white beans with 2tsp olive oil, 1tbsp chopped chives and 1tbsp lemon juice and serve with 75g/3oz sliced raw vegetables).

WEDNESDAY

Breakfast: Banana shake Plus (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 2tsp ground flaxseed).

Lunch: Big chopped salad of 125g/4oz salad leaves, 125g/4oz canned
chickpeas, 100g/3½oz grated carrots, 50g/2oz shredded red cabbage,
1tbsp grated parmesan, 2tbsp chopped walnuts, 2tbsp dried
cranberries, all tossed in 2tbsp low-fat balsamic vinaigrette.

Dinner: Black bean tacos (rinse and drain 400g/14oz of black beans and heat through, warm two tortillas, then divide beans between the two, stuffing with 75g/3oz shredded lettuce, 175g/6oz grated carrot and
60ml/2fl oz salsa).

Snack: 2tbsp salsa mixed with 2tbsp black beans (rinsed and drained) with eight tortilla chips.

THURSDAY

Breakfast: Banana berry shake (blend one banana, 350ml/12fl oz
semi-skimmed milk, 2tsp honey, ice and 40g/1½oz berries) or wholegrain
chewy cereal bar and a banana.

Lunch: Chicken pitta sandwich (40g/1½oz baby spinach, half a sliced
red pepper and 125g/4oz cooked chicken tossed in 2tbsp low-fat vinaigrette and stuffed into a wholemeal pitta).

Dinner: Chicken pasta primavera (see recipe above).

Snack: Two crackers with 2tsp almond butter.

FRIDAY

Breakfast: One slice of toasted rye bread topped with 1tbsp almond butter and one banana.

Lunch: Hard-boiled egg with 25g/1oz cheddar and an apple on three rye crackers.

Dinner: Grilled burger and three-bean salad (see recipe above).

Snack: Trail mix (15g/½oz cornflakes, 2tbsp flaked almonds and 2tbsp
dried cherries).

SATURDAY

Breakfast: Banana-cocoa shake (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 1tbsp cocoa powder) or wholemeal chewy cereal bar plus a banana.

Lunch: Big chopped salad (see Wednesday).

Dinner: Fish tacos (see recipe above).

Snack: 2tbsp oats and 2tsp honey in a small tub of low-fat yogurt.

SUNDAY
Breakfast: Banana and almond butter toast (top one toasted slice of
rye bread with 1tbsp almond butter and a sliced banana).

Lunch: Hard-boiled egg, 25g/1oz cheddar and sliced apple on three rye crackers.

Dinner: Grilled salmon served with parmesan potatoes.

Snack: 25g/1oz baked potato crisps.

American Family Diet for Weight Loss:Low Carb Diet Facts Revealed!

Good Old Carbohydrate Foods for Weight Loss

You are reading my post wherever you are because of the good old carbohydrate.The ability to read ,assimilate and understand comes from  this food source.Me, at this end writing this post can do so because the source of my energy in writing comes from carbohydrate.There is nothing we do that we don't need the energy that carbs supplies.It is an important part of our daily diet.Ignore it and you health get impaired.Take too much, and you hate what you see when you look yourself in the mirror.

There has been the craze for the latest weight loss diet fad.Atkins diet and South Beach being the more popular of them.They one had one thing in common and that is they are low carbohydrate diets.Many people had mistaken this low cabs diet to mean that anything carbohydrate is bad.They attribute excess weight,pot belly and obesity to eating carbs.

This is not true at all.

Carbohydrate is good just as I said earlier that they are the reason for our activities for daily living.Carbohydrate that are easily digested from white bread,white rice,pastries and sugared sodas and other highly processed foods do bring about weight gain.But on the other hand whole grains, beans,fruits, vegetables and other carbohydrates are great for good health.

Do you know what Carbohydrate are?

Many people take this for granted. They think they know carbohydrate and they can rant about it just like kids rants A,B and C.But most times, you found out that you know so little about what carbohydrate are.

Carbohydrate are in many varieties of foods.From bread, beans,milk,popcorn,potatoes, cookies, soft drinks,pies,spaghetti,pasta and corn to mention a few.They also comes in variety of forms and the most common are sugars,fibers and starches.

Taking  you back to chemistry,carbohydrate is a sugar molecule, which is the basic building block of every carbohydrate.A union of carbon, hydrogen and oxygen.The essential chains of sugar molecules are starches and fibers.Some do have hundreds of sugars and some are straight while others are wild.

Nutritionist told us that carbohydrate is grouped into 2 main categories.Simple and complex carbohydrates.The simple carbohydrates includes sugars such as fruit sugars-fructose,corn or grape sugar-dextrose or glucose, and table sugars-sucrose.The complex one includes everything made of 3 or more linked sugars.It is thought by many that complex carbohydrate to be the healthiest to eat,while simple carbohydrate is not good for food.But it is more complicated than this assumptions.

When you take carbs, your digestive system handles the same way.It breaks them down into single sugar molecules,they are small enough to pass into the bloodstream.It then converts most digestible carbohydrate into glucose.This is known as blood sugar as this body cells used this as a universal energy source.

Knowing the link between Carbohydrates and the Glycemic Index

The 2 separate division of simple and complex carbohydrates makes sense on a chemical level.You may not really understand what happen to this different carbohydrates in your body.

For instance,the starch in white bread and French-fried potatoes are complex carbohydrate.Yet,our body convert this starch into blood sugar as fast as it processes pure glucose.Fructose that is known as fruits sugar is a simple carbohydrate,but its effect on blood sugar is minute.

This glycemic index, a new system whose objectives is to classify carbohydrates based on how quickly and how well they boost blood sugar compared to pure glucose.

Food that has a high glycemic index,like white bread,cause rapid rise in blood sugar.For foods with a low glycemic index like whole oats are food that digest slowly and thus cause lower and gentler change in blood sugar.If the food you eat has a score of 70 or higher are defined as having a high glycemic index,while those with low glycemic index has a score of 55 or lower.

Understanding Glycemic Index

These are the factors that affect food's glycemic index.

Processing-If you eat grains that have been milled and refined.That is their bran and germ has been removed, they have a higher glycemic index than whole grains.

Starch Types-Starch comes in different makeup.Some are easier to break into sugar molecules than others.For instance the starch in potatoes is digested and absorbed into the bloodstream more quickly.

Fiber content-The sugar in fiber are linked such that your body find it hard breaking it,The more fiber content of your food, the less digestible carbohydrate, and so the less sugar it can deliver.

Ripeness- Ripeness-Fruits and veggies that are ripe tend to have more sugar than the unripe ones.They are likely have a higher glycemic index.

Fat and acid content-If a food has more fat or acid,the carbohydrate converts to sugar more slowly and absorbed more slowly into the bloodstream.

Physical Form-Finely ground grain is more quickly digested and has a higher glycemic index,than more coarsely ground grain.


It has been found that diets rich in high glycemic index foods causes quick and strong increases in blood sugar levels,and they are linked to increased risk for diabetes,heart disease and over weight.A preliminary study has linked high glycemic diets to age -related mascular degeneration,ovulatory infertility and colorectal cancer.

Foods that has low glycemic index has been foudn to help control type 2 diabetes and improve weight loss.Some other studies says that glycemic index has noting to do with our weight or health.This is one of the inconsistency of science,thus telling us that the real value of glycemic index is yet to be determined.

However,eating whole grains,beans,fruits and vegetables are all foods with a low glycemic index is unarguably good for your overall health.

You should know that one of the most important factors that determines a food glycemic index is how much it has been processed.Grinding and milling takes away the fiber-rich outer bran and the vitamin,mineral rich inner germ,thus leaving mostly the starchy endosperm.However,food's glycemic index does not tell how much digestible carbohydrate it delivers.For instance watermelon. a sweet tasting fruit has a very high glycemic index.But if you take a slice of watermelon,it has only a small amount of carbohydrates per serving.This is because it is made up mostly of water.

Dietitians had developed a related way to group foods that takes into account both the amount of carbohydrates in the food and the impact of that carbohydrate on blood sugar levels.The measure is known as glycemic load.To know a food glycemic load, you multiply its glycemic index by the amount of carbohydrates it contains.Generally, if you have a glycemic load of 20,this is high,11-19 is medium, and 10 or under is low.

But note that you cannot use glycemic index to determine your dietary choices.For examples, Snickers bar has a glycemic index of 41,which is a low glycemic food index,but it is far from being a health choice of food.So you see, that you can only use glycemic index as a general guide.Try as much as possible to substitute highly processed grains, cereals and sugars with minimally processed whole grain products.

Low Carb Diet

For low carb diet plan, you should try to include fruits, vegetables and whole grains to your diet everyday.This is because they provides you with lots of vitamins, minerals and phytonutrients that is great for good health and which you can't get out of  a supplement bottle or pills.Eating healthy fats and proteins together with healthy carbs does our heart a lot of good.

Recommended Diet Plan for Low Carbohydrates Meal Plan

•  Start the day with whole grains. If you’re partial to hot cereals, try steel-cut oats. If you’re a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
• Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
• Bag the potatoes. Instead, try brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
• Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
• Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.