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How to eat a low-carb diet (high protein) the
healthy way!
Part I - Watching Your Carb Intake? Calories
Still Count
 The
Low Carb Craze
Trendy in the dieting world currently means low carbohydrate. You
can't walk the aisles of a grocery store, turn on the television, or
pick up a magazine without seeing something about carbs. The
best-selling diets out now, some of which include the Atkins
Diet, The South Beach Diet, and The Zone,
exclude carbs almost entirely or limit certain types of carbs. And,
more and more restaurants and fast food chains are now offering carb-conscious
menus.
Atkins vs. The South Beach Diet vs. The Zone
Atkins Diet
- Almost no carbs allowed (including fruits, vegetables, and
whole grains)
- No calorie or fat restrictions (diet contains almost three
times the recommended saturated fat)
- Overall, the diet lacks many nutrients including vitamins C,
D, and E; thiamin, calcium, iron, magnesium, potassium and zinc
- Diet contains very little fiber
The South Beach Diet
- Some carbs that are high in fiber are allowed
- Restricts saturated fats: no butter, bacon or fried foods
The Zone
- Each meal or snack has to be split up as follows: 40% carb,
30% protein and 30% unsaturated fat
- Carbohydrates have to be combined with proteins in certain
amounts in order to stabilize blood sugar
The Low-Carb Diet Lowdown
Limited studies have shown that following a carb-restricted diet,
like the above, will produce weight loss; however, there are no
long-term studies yet available that show how safe or effective
these diets can be long-term. Many health and nutrition experts
question the nutritional quality and one's ability to follow these
diets after an extended period of time.
Most people will lose weight initially on too-restrictive diets, but
after they begin to incorporate some of the foods they have been
avoiding, they tend to gain the weight (plus more sometimes) back. A
more sensible approach that moderately limits (not excludes) carbs
increases your chances of getting all your nutrients and keeping the
weight you lose off for good!
 Not All Carbohydrates Are Created Equal
Carbs have gotten a bad wrap, but the bottom line is that
carbohydrates are the body’s main source of energy. Carbohydrates
are found in most foods, with the exception of meats, fats, and
oils. That’s why it can be hard to follow such an extremely low-carb
diet. However, a more moderate carb diet that consists of whole
grains instead of refined grains is a safe and effective way to lose
weight and get all the nutrition you need. If you’ve decided to
watch your carb intake, you should know the difference between
refined (“bad”) and unrefined (“good”) carbohydrates.
1. Refined (simple carbs, processed)
- Get absorbed into the bloodstream quickly, causing an almost
immediate spike in the blood sugar and insulin production which
can make you hungry
- Contain few vitamins, minerals and disease-fighting
phytochemicals
- Contain little to no fiber
- Generally found in white rice, bread, and pasta; certain
cereals, and sugary foods like candy
2. Unrefined (whole grains, complex
carbs, unprocessed)
- Unlike refined or simple carbs, whole grains need to be broken
down before they can be absorbed. This breaking down process
avoids a spike in your blood sugar and insulin production
- Contain many nutrients that have been shown to be protective
against chronic diseases like cancer
- Good source of fiber
- Generally found in fruit and vegetables, oatmeal, whole-grain
cereal, whole-grain bread and any whole grains, such as brown
rice, couscous and bulgur
Next -
How to Eat Lower-Carb Smart and Safe
Courtesy of
Calorie Control Council
All text and images © Calorie Control Council.
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