Although high protein diets produce lightning fast weight loss, it comes at a very steep price. In fact, people coming off of a high protein diet are more likely to regain all the weight back very quickly.
So here is why eliminating carbs will doom you to dieting failure:
1. They keep your mind sharp: Your brain works best on a steady supply of carbs. Without carbs, your thinking will slow down to a crawl and your mood will deteriorate. Unfortunately, both of these factors will increase your chances of giving up.
2. They maintain muscle tone: Nothing is worse than watching your body become flabby and flaccid when you are on a diet. And if you take out carbs this is what will happen to you. You see, carbs are responsible for pulling water into your muscles which makes them look tighter.
3. They help you burn more calories and lose more quality weight: With an adequate carbohydrate intake, you will be able to exercise much harder. This, in turn, will maximize the caloric burn effect from your workouts. And more calories burned from exercise will translate into more burned fat.
4. They are the best tool for preserving muscle mass: Contrary to popular belief, eating carbs, not protein, is what will preserve the most amount of muscle tissue. You see, if you eat enough carbs your body doesn’t have to break down muscle protein for energy.
5. They have critical nutrients: The best diet is a balanced diet with food from all the different food groups. And if you take out carbs you will be missing key nutrients that you can’t get from other food groups. Unfortunately, this can make reaching your goal much harder.
6. They accelerate exercise recovery: The faster you recover from your workouts the better. You see, with fast recovery rates you can exercise more frequently. More frequent exercise translates into more calories burned.
Carbohydrates are a critical food group for anybody wishing to maximize their fitness. So take heed of the advice in this article and never stop eating carbs!
The Low Carb Diet State Of Mind
When I switched from my low carb diet to a healthy detox diet, I noticed an immediate boost in my moods and temperament. I felt calmer, less cranky, and more clearheaded and alert. My weight loss coach at the time explained that the switch resulted from the increased levels of a highly important brain chemical, serotonin. Insufficient levels of this chemical are involved in depression, sleeplessness, migraine, PMS and impulsive behavior – including binge eating.
Nice, high levels of serotonin, by contrast, produce a state of comfort, calm and alertness.
Our bodies make serotonin from the amino acid known as tryptophan, which is present in whole grains, legumes, root vegetables, eggs, turkey and some dairy products. To manufacture this essential chemical, our brains also need plenty of fresh fruit and vegetables, as well as the essential fatty acids found in nuts and seeds. Garlic is also helpful in serotonin production.
I realized instantly that my low carb diet had been sadly lacking in some of the key nutritional elements needed to make serotonin.
That’s why I felt so cranky and low energy while I was on that diet! And why I feel so much better now.
Psychiatrists and mental health professionals are particularly concerned about the way that low carb diets restrict their patients’ serotonin levels. They are struck, as I now am, about the relationship between serotonin and weight gain, as well as the link between low levels of serotonin and addictive, impulsive and compulsive behavior. Low levels of serotonin make it much harder to ‘just say no’, which could be a factor in binge eating. In addition, people whose serotonin levels are too low may find themselves ravenous for carbs and sweet foods in a misguided effort to medicate their nutritional imbalance.
The solution for such serotonin-starved dieters is not to eat the refined sugar and flour that they crave – that just produces a sugar high, followed by a sugar crash, as carb cravers know only too well. But it’s also no solution for the serotonin-deficient to unduly restrict their carb intake on a low carb diet plan, which may be setting them up for serious nutritional deficiencies, as well as mood disorders, migraines, and other hormonal problems.
A Healthy Low Carb Diet
Instead, serotonin-deficient dieters would do much better with the healthy carbs found in root vegetables, whole grains and legumes along with their eggs, turkey and a modified intake of dairy products.
They also should make sure to get more fresh fruit, green leafy vegetables and garlic – precisely the Liver-Loving, Colon-Caring Foods recommend on a healthy detox diet.
Carbs, Proteins, Fats & Fiber
To stay healthy one needs to know what to eat and what not to eat. Sometimes it is very confusing when we get conflicting nutritional advice. Following guidelines may help one formulate a healthy diet and they are based on nutritional recommendations to enhance health and to prevent diseases.
A healthy diet constitutes 50 – 60% of carbohydrates in a daily recommended calorie intake. They are the main source of energy to our body. Fruits, milk, sugar, and sugar products are termed as simple carbohydrates which gives energy instantly and therefore needs to be limited in consumption. Legumes, whole grains, starchy vegetables like potatoes, corn and peas are termed as complex carbohydrates and their intake can be emphasized.
Proteins are very important to all human beings as the skin, bones, muscles all contain protein and also termed as bodybuilding nutrient. The blood, hormones and enzymes are all made up of proteins. Proteins can be got either from plant sources or from animal sources. Legumes, meat, dairy products, poultry, fish, nuts and oilseeds are very rich in proteins. The daily dietary allowance of proteins can be 10 to 35%.
Fats are considered to be a concentrated energy source. It helps the body to absorb essential vitamins and helps the cell membranes to maintain their structure and function well. It is advised to limit fat consumption to 20 – 30% of the total calorie intake. Saturated fat and trans fat needs to be avoided as it increases the risk of coronary artery disease due to the increase of blood cholesterol. It is advised to consume fat obtained from nuts and nut oils, olive and canola. Saturated fats are found in animal products, butter and milk, other foods which are very rich in saturated fats include coconut, palm oils. We get trans fat when hydrogen is added to vegetable oil through the process called hydrogenation. Hydrogenation makes the fat solidify and less tendency to spoil. It forms a common ingredient in baked items like crackers, cakes, cookies, doughnuts, and French fries. Kinds of Margarine also are high in trans fat content.
Fiber content in the food is very important to prevent constipation as it adds bulk to the stool. Fiber can be divided into soluble fiber and insoluble fiber. Vegetables, wheat bran, and whole grains are sources of insoluble fiber. Whereas oats, dried beans, fruits such as apples and oranges are sources of soluble fiber which helps in improving cholesterol and blood sugar levels. The recommended dietary allowance for women ranges from 20 – 25 grams of fiber per day and for men, it ranges from 30-35 grams of fiber per day.
Sodium helps maintain fluid balance and helps in the contraction and relaxation of muscles. It is easily got by eating processed and canned foods. Too much of sodium is too is harmful to health. Healthy people require only 1500 – 2400 milligrams of sodium per day.
Based on the above quantity of nutrients required for the body we have to plan our menu and stay fit and healthy for a lifetime.
Working With Low Carb Diets For Quick Weight Loss
Low-carb diets became popular in the 1960s and 1970s, featured in books like The Stillman Diet, The Scarsdale Diet, The Drinking Man’s Diet, and of course, Dr. Atkins, the all-time bestseller. Though there are differences between them, these quick weight loss diets all restrict carbohydrates more or less drastically and emphasize protein (to maintain lean body mass) and fat.
The diets were all wildly successful, partly because they were fun and satisfying and especially because they worked. (Some, in fact, are still in print.) They have a counterpart in England in the work of Dr. John Yudkin, a true pioneer in the field whose popular books on “slimming” were never published in this country. Yudkin’s regimens were based not on hard science (because no one understood why they worked) but on Brillat-Savarin’s system – simple observation.
For years it was a diet commonplace to eschew bread, potatoes, and dessert and stop worrying about calories. In the 1980s, around the time Dr. Dean Ornish began to publish his work on heart disease and the minimal-fat diet, however, the thinking moved in a new direction.
Protein and fat became suspect, and the low-carb diets were seen as dangerous – bad for the kidneys and bad for the blood vessels. Though there are now plenty of studies to refute these allegations, the low-carb diets fell into disfavor and the low-fat regimen won the official endorsement of the government, not to mention the media.
Suddenly there were “bad” foods that could kill you – eggs, butter, red meat – and forget the salt. When cholesterol hysteria hit hard, we chose margarine. Entire industries sprang up around these dietary principles, and some extraordinary careers were made touting them. But little by little the program has begun to fall apart.
In the spring of 1996 Dr. Walter Willett of Harvard, a leading researcher in the field, remarked at the Second International Conference on fats and oil Consumption in Health and Disease that it was time for the scientific community to acknowledge that the results of the low-fat prescription have been a disappointment. According to the latest government statistics, for the first time, more than half the American population is overweight, and extreme obesity has doubled in the last ten years — the era of low-fat.
Dr. Tun Byers of the University of Colorado says, “It’s been clear for several years that Americans are getting fatter, and it’s accelerating.”
Meanwhile, the overemphasis on cholesterol has begun to be corrected, and even the reputation of much-maligned eggs has been rehabilitated – thanks to discoveries that they don’t have as much cholesterol as was originally thought.
Low carb diets do still have an important role to play in any quick weight loss program, but be careful not to cut out good carbs like veggies and slow release carbs like oats.