Low Carb Diet Tips
Staying Healthy on a Low Carbohydrate Diet
It is estimated that millions of Americans are following some type of procedure to lower the carbohydrate diet. It is the result of fad diet authors claiming that carbohydrates are the major cause for America’s increasing obesity problems. When people started reducing their fat intake; the manufacturers figured out that they can create low fat processed food products that the people would buy while in the process of reducing carbohydrates. The manufactured claimed these products to be fat free, as a result Americans didn’t pay attention to the fact that they were not also calorie free, and as a result of this, the amount of daily calories has been increasing. In fact, the total percentage of calories from fat has decreased; the true amount of fat intake has increased by 10 percent each year since 1975. Thus, increase of carbohydrate has also been increased, at a rate of 20 percent each year, commonly as a result of highly processed foods.
Around 3800 calories are now been produced for every Americans. We have no full proof process against excessive calories: Every year 300,000 to 400,000 deaths in the US are attributed due to obesity in people.
On the other hand, Asian and Middle Eastern populations consume around 50-75% of their calories from rice and have the low rates of obesity and heart disease when compared to any other country. People from Mediterranean also have fewer health conditions when compared to US. The diet involves of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry.
The actual advantage or disadvantage of low carbohydrates diet, there are certain recommendations for maintaining good health while in the process of diet. Examples of healthy fats would be plant fats that have not been hydrogenated, which makes the fat more solid at room temperature. It is believed that hydrogenation is claimed to be more harmful to health than saturated fats found naturally in animal products. Plant fats would include nuts, avocados, and olives. Oils such as olive oil, canola oil and peanut oil are better choices than fats that come from animal sources, such as butter, lard or bacon grease. Many studies have shown that excess animal fats lead to higher risks of cancer, heart disease and other inflammatory disorders. Saturated fats have been linked to increased cholesterol.
The other recommendation to ensure good health is to eat plenty of fruits and vegetables. However, fruits and most vegetables are restricted in the initial phase of some low carbohydrate diets; they are usually allowed later back in limited amounts. The phytonutrients that come from a diet rich in fruits and vegetables have been shown to decrease blood pressure, as well as protect against cancer, heart disease, diabetes, metabolic syndrome, and obesity.
In order to ensure good health and maintaining low carb food habits follow the recommendations:
- Eating plenty of nutrients rich fruits and vegetables
- Avoid hidden and unnecessary fat and calories that may be present in foods claiming to be ‘low carb’ food