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carbs

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Is a low-carb diet the best way to lose weight? by Sarah Enouen

All of us have been at a point where we wanted to lose some weight. Whether it’s just the 5-10 pounds we gained over the holiday, or we are looking to change our lifestyle and lose more to live a healthy life, we’ve all been there. There are so many “diets” out there claiming to be the quick fix to our problem. One of the most common methods is the low-carb diet. Why is this?

Let’s start by looking at where we get these carbs (carbohydrates). Carbohydrates are found in many of the foods that we eat from bread to rice to fruit to vegetables, even milk has carbs in it. Anytime we over consume carbohydrates, the body can turn this into fat. What we need to realize is though is that the body needs carbohydrates to function.

I’ll say that again, your body needs carbs to maintain throughout the day. Carbs provide us with energy. Aside from that, there is part of your brain that can only function off of carbs. The fiber that we get from these carbs keeps your digestive tract running smoothly if you will.

We’ll go through a simple breakdown of the types of carbs that are out there and which foods contain these. We’ll also look at which foods can make it easy to consume more than we need. There are simple carbohydrates and complex carbohydrates. This is referring to how many molecules are chained together, simple having one or two and complex having ten or more. Simple carbs then are easier to break down and you get the energy faster. The complex carbs have starch and fiber making them take longer to break down. Simple carbs can be found in fruit, honey, and anything containing added sugar or table sugar. When we eat fruit we’re intaking carbs, but we are also getting needed nutrients along with it. Consuming products that have added sugar (sugar that does not occur naturally) we are adding to the amount of calories and carbs we give our body for the day and most likely not consuming the nutrients it needs along with it, leaving us to have to eat even more to keep us going. Another problem with these foods with added sugar is how easy it is to break down and how fast you get the energy, your body burns through that energy quickly and you feel a “crash”. Examples of these foods are cookies, candy, sodas, and many boxed cereals. Grains and legumes are our main sources for complex carbohydrates. Examples of these are oats, wheat, rice, corn, and beans of many varieties. We get energy from these foods as well as nutrients, and the fiber in these foods helps us feel full longer because it takes longer for our body to process. When looking for grains that will give you the most of the needed nutrients, look for a label that says 100% whole grain. This means they left the grain intact, or in it’s natural state, so you get more from it than just the carbs.

Top: refined products  Bottom: whole grain products

Top: refined products

Bottom: whole grain products


How many carbs should you be eating?

The average, healthy and active person should get 55-65% of their caloric intake from carbs. This means if your goal is to consume 2000 calories a day aim for 275-325g of carbs a day. For a 1600 calorie diet aim for 220-260g of carbs a day. This amount is going to be different for those living a sedentary lifestyle. Before making any drastic changes to your diet, always check with your doctor.


What does this mean for the low-carb diet?

The low-carb diet is not the lifestyle change you can keep up with. Sure it will give you some quick results in the beginning, but they will not stick around. Do you really just want the quick fix anyway? The best way to lose weight is to monitor your caloric intake and fill it with the most nutrient dense options you can. Combining this healthy way of eating with regular exercise will get you lasting results. Remember, if you are losing 1-2 pounds a week, you are on the right track to a healthier lifestyle. 


Are you looking to improve your eating habits? Contact us for a free nutrition consultation and see which of our nutrition programs is right for you.

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How to burn calories by eating! by Joey Trombetta

Sounds a little crazy, right?!  I mean, eating is usually the reason we are forced to spend countless hours in the gym, slaving away on the treadmill.  In the past few years, I’ve read countless articles, posts, and answered many questions on this subject. The claim is that some foods actually burn more calories being digested than they contain....I'm talking, of course, about negative calorie foods.

This article was actually prompted by my wife who, being a foodie, loves to bust my chops for all of my "rabbit food", as she calls it.  And above all other things, she loves to burn me about the excessive amounts of celery that I consume each week (usually about 3-4 bunches).  I'm not sure if it's the munching and crunching that rubs her the wrong way or just the fact that I love it so much, but I've certainly been on the receiving end of my share of criticism regarding my celery obsession.  Anyway, last week she forwarded me this post by some "Fact of the Day" app.....

“Celery has negative calories.  It takes more calories to eat and digest a piece of celery than the celery has in it to begin with.”

.....and with the post she commented, "You knew this didn't you?", to which I replied, "Why do you think I eat so damn much of it?!"  And while our back-and-forth was more of a playful banter, it does bring up a good point.  That is, there are a lot of foods out there that are being lumped into this category of negative calorie foods.  In addition to celery, some of these other foods include spinach, cabbage, lemons, limes, and grapefruit.

So what is the truth?  Are there really foods out there that we can eat as much of as we want without any risk of gaining weight?  The answer, most likely, is NO.  Unfortunately, there is no scientific evidence that any foods actually require more calories to digest than they provide.  And while it may seem like celery takes a lot of energy to chew, as one dietitian puts it, “it burns about as many calories as watching grass grow.”


I have been asked for years by friends, family, clients, and acquaintances, how it is that I stay so lean.  Most people assume that I’m just genetically gifted (true, but only with stunning good looks, a fantastic personality and, of course, humility) or that “I haven’t had a carb since 2004.  The truth is that my metabolism, while probably faster than most, is not superhuman, nor do I follow some masochistic, no-carb diet.  I merely have a firm understanding of bio-energetics and the effects of certain foods on the metabolic system and, ultimately, their effect on our aesthetics (read: fatness).  This brings me to the topic of today’s article: the ultimate ab-killer and bane of the American diet – sugar!

Now let’s get one thing straight: Carbohydrates (yes, even sugar) are NOT evil.  Glucose (a simple sugar) is the fuel for nearly every cellular process in the body, and is an absolute necessity in the diet; but not in the amounts we consume it in.  It’s actually the massive quantities that we ingest sugars in that destroys our metabolism and packs on the pounds.  Over the past 300 years, the amount of sugar in the average person’s diet has increased by 4500%!  That’s right, we now consume 45 times the amount of sugar that we did 300 years ago, equal to 180 pounds of raw sugar per year per person!  And we wonder why obesity has become such a problem.

Unfortunately, it is not just the amount of sugar that we consume that has led to widespread obesity.  It is also the type of sugar that we ingest that determines its effect on our metabolism.  As science has progressed, we have found new, cheaper ways to produce the sweet tastes that we love so much.  But not without a hidden price!  The development of “better sugars” (namely high-fructose corn syrup) as well as the many artificial sweeteners that we now use has thrown our metabolisms into a tailspin towards disaster.  And don’t think that just because you don’t drink Coca-Cola or eat gummy worms, that you’re not consuming these gluco-imposters, because they are EVERYWHERE!

Hopefully by now I have scared you into actually looking into what you are consuming (if not, read the article linked below).  So what should you do?!  The answer is quite simple….get educated.  Make sure that you know what is going into your body.  Read food labels and eat as many natural foods as possible.  You know the ones I mean: fruits, vegetables, lean meats, mono-unsaturated fats, and whole grains.  You see, healthy eating isn’t as complicated as most people make it out to be.  It’s what I do; it’s what I’ve always done; and it (not superhuman genetics) is the reason that my metabolism runs at optimum levels.  So do yourself (and your body) a favor and put down the Coke!

vegetables.jpg

Now I know what most people are thinking... celery, spinach, cabbage, BORING!  And, while I would typically agree, that doesn’t mean that there aren’t ways to include them in our diets without having to eat food that tastes like grass.  For example, I enjoy my celery with hummus, and wilt my spinach in with my scrambled eggs for a very complimentary taste.  The key is to experiment with different prep techniques and flavors until you find something that pleases your palate.  And remember, sometimes it’s worth it to just eat something that is good for you, regardless of it’s taste!

So there probably isn’t any truth to the negative calorie food theory, but that doesn’t mean that you shouldn’t eat these foods.  In fact, the reason that the foods are considered to have negative calories is that they are calorically “light” but still contain significant amounts of vitamins and nutrients.  If not for any other reason than that, we should still try to include as many of these foods into our diet as possible.

For additional information, read “The 76 Dangers of Sugar to Your Health” by Dr. Joseph Mercola.

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx?np=true

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