Tag Archives: diet

Low Carb vs. Low Fat

The war between low carb and Low Fat Diets has been lengthy and ongoing. However, a recent studies indicate that the low carb diet may be better and healthier in the long run.

Researchers have found that while actual weight loss between the two diets may not differ significantly in the long run, the low carb diet is healthier. In the initial six month period, low carb dieters on average showed greater weight loss. However after a year or more of dieting, the weight loss balances out between low fat and low carb dieters. However, their researchers found that the low carb diets are better for:

1. Increasing HDL, or “good” cholesterol
2. Lowering diastolic blood pressure
3. Lowering triglycerides and “bad” cholesterol

The case for low fat

Previously, persons promoting low fat diets were in the mainstream. The idea behind the Low Fat Diet is that high levels of cholesterol and triglycerides are clearly associated with cardiovascular risk. Fats, saturated fats and trans fatty acids, increase the blood levels of these bad lipids. Fatty foods are also loaded with calories thus leading to obesity. By reducing the amount of fat, individuals should be able to lose weight and lower their lipid levels.

The case for low carbs

After 30 years of promoting low fat diets, why are Americans getting so fat? The proponents for low carb diets say it is simply because carbohydrates are the ones which cause obesity and powerfully stimulate hunger.

The carb cycle

When we eat carbohydrates, especially simple carbohydrates like sugar, potatoes, pasta, white rice, and anything made from refined flour, we stimulate the secretion of insulin. Insulin causes glucose to be rapidly absorbed into the tissues for fuel consumption. Glucose is the product of carbohydrate digestion. Most carbs are not needed immediately for fuel by the body so the “extra” glucose remains. This glucose is extra calories and is quickly converted into fat.

Once the glucose levels drop, the insulin levels rapidly fall in turn. Nothing promotes hunger more than a carbohydrate meal followed by a rapid spike in insulin, then a rapid drop in insulin levels. So, 2 – 4 hours after a high carbohydrate meal, it is typical that we suddenly crave more carbohydrates. The cycle repeats. We eat carbs, store fat, get hungry, and seek out yet more carbs.

The idea behind the low carbohydrate diet is that by avoiding carbohydrates, we avoid the spike in insulin levels. Since insulin is the hormone that causes our bodies to make and store fat, then by keeping our insulin levels low we are no longer store fat. Our metabolism actually transforms, so that we primarily use our fat stores for fuel instead of ingested glucose. The fat disappears. Many diet plans exist to help individuals who want to follow the low carb diet. An excellent plan for this goal is e-Diet.

Not all carbs are viewed as bad though, even in low carb diets. Studies also distinguish carbohydrates based on their glycemic index, a measure of how quickly the carbs convert to glucose in the blood. Glucose is released slowly in carbs which are high in fiber, such as fruits and vegetables, blunting the typical blood sugar spike.

Is there common ground?

1. Taking in more calories, whether in the form or carbs or fats leads to increase in weight. If you eat more calories than you burn up, you simple gain weight.

2. There are health benefits to eating certain foods that are relatively high in carbohydrates, especially vegetables and certain fruits. These foods supply necessary vitamins and provide fiber that aids digestion.

3. Some fats are also beneficial and even necessary. The saturated fats and transfatty acids are bad for you, but other fats such as omega-3 fats and other fats found in fish, nuts, olives and avocados are actually healthy. The “good fats” actually help prevent heart disease. Currently, the recommended daily dose of “good fats” is actually between 30 to 35% of our diets.

4. Fourth, the most radical low-fat diets strictly limit the same kind of rapidly absorbed carbohydrates such as bread, potatoes, rice and pasta as the low carb advocates.

The Four rules everyone can agree to:

1) Avoid the simple carbohydrates that cause rapid rises and falls in insulin levels – pasta, potatoes, rice, and products made from refined flour.

2) Eat the more complex carbohydrates – vegetables and fruits – that supply necessary vitamins and roughage, without stimulating rapid rises and falls in insulin levels.

3) Eat foods that supply the “good” fats – fish, nuts, olives, avocados.

4) Avoid processed foods of any type that contain transfatty acids.

Combining A Healthy Diet plan with adequate exercise and physical activity, and with food journaling, was found to promote the best results. Surprised?

 

About the Author

Ageless and Fit is the brainchild of Harvard educated attorney and Chief Executive Officer, Elizabeth Pons. As an owner of a dialysis facility servicing chronic dialysis patients, Liz became acutely aware of the serious effects which diet, nutrition, and general living habits have on our health and our aging process. Liz is here to share her knowledge, information, and experiences with you, and invites you to share yours with her and our community. Join her in helping each of us to reach our healthy, happy, and ageless destinies.

 

Low Fat Alfredo Sauce

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100 Low Fat Pasta and Grain Recipes: The Complete Book of Food Counts Cookbook Series $0.99 Used – One of six titles in Corinne T. Netzer’s new “The Complete Book of Food Counts Cookbook Series,” “100 Low Fat Pasta and Grain Recipes” takes its inspiration from Corinne Netzer’s biggest bestseller, “The Complete Book of Food Counts,” by featuring healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. Who would have thought we could afford to eat something as indulgent as Chicken and Ricotta Pizza with Tom

100 Low Fat Pasta and Grain Recipes: The Complete Book of Food Counts Cookbook Series $32.75 New – One of six titles in Corinne T. Netzer’s new “The Complete Book of Food Counts Cookbook Series,” “100 Low Fat Pasta and Grain Recipes” takes its inspiration from Corinne Netzer’s biggest bestseller, “The Complete Book of Food Counts,” by featuring healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. Who would have thought we could afford to eat something as indulgent as Chicken and Ricotta Pizza with Toma

100 Low Fat Small Meal and Salad Recipes: The Complete Book of Food Counts Cookbook Series $185.84 New – One of six titles in Corinne T. Netzer’s new “The Complete Book of Food Counts Cookbook Series,” “100 Low Fat Small Meal and Salad Recipes” takes its inspiration from Corinne Netzer’s biggest bestseller, “The Complete Book of Food Counts,” by featuring healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. When you’re in the mood for something light, here’s the book to pick up. From soups to sandwiches to f

100 Low Fat Soup and Stew Recipes: The Complete Book of Food Counts Cookbook Series $222.64 New – One of six titles in Corinne T. Netzer’s new “The Complete Book of Food Counts Cookbook Series,” “100 Low Fat Soup and Stew Recipes” takes its inspiration from Corinne Netzer’s biggest bestseller, “The Complete Book of Food Counts,” by featuring healthy and delicious recipes complete with full nutritional breakdowns on calories, fat, sodium, cholesterol, protein, and carbohydrates. From the exotic (Gingered Noodle Soup with Crabmeat) to the comfortably familiar (Chicken-in-a-Pot with Escar

1000 Low Fat Recipes $16.49 Used

1000 Lowfat Recipes $0.99 Used – 1,000 Recipes series is off to a roaring start. Carol Gelles’s 1,000 Vegetarian Recipes won two of the most prestigious awards, the Julia Child/IACP and the James Beard Awards, and has enjoyed brisk sales (15,000 copies sold in 12 months). The second book in the series, 1,000 Low-Fat Recipes, is poised for even greater success. Low-fat eating remains the most popular and medically sound way to lose weight and maintain good health. 1,000 Low-Fat Recipes is the bible of low-fat cookbooks. H

101 Low-Fat Feasts: Tried and Tested Recipes $39.95 New – Fun food for families, couples, singles and parties. Each book contains recipes for 101 tasty and imaginative dishes. For eating well without breaking the bank, try “Money Saving Meals.” If you like good food, but want to stay healthy, try “101 Low-Fat Feasts.” Or for family meals in a flash, try “Simple Suppers.” Each of these volumes is divided into Soups and Salads; Snacks; Pasta, Rice and Noodles; Meat; One-pot Dishes; Fish and Desserts, you’re guaranteed to find a delicious recipe for

101 Low-Fat Feasts: Tried and Tested Recipes $10.86 New – Fun food for families, couples, singles and parties. Each book contains recipes for 101 tasty and imaginative dishes. For eating well without breaking the bank, try “Money Saving Meals.” If you like good food, but want to stay healthy, try “101 Low-Fat Feasts.” Or for family meals in a flash, try “Simple Suppers.” Each of these volumes is divided into Soups and Salads; Snacks; Pasta, Rice and Noodles; Meat; One-pot Dishes; Fish and Desserts, you’re guaranteed to find a delicious recipe for

101 Vegetarian Dishes: Tried-And-Tested Recipes $113.31 Used – Fun food for families, couples, singles and parties. Each book contains recipes for 101 tasty and imaginative dishes. For eating well without breaking the bank, try “Money Saving Meals.” If you like good food, but want to stay healthy, try “101 Low-Fat Feasts.” Or for family meals in a flash, try “Simple Suppers.” Each of these volumes is divided into Soups and Salads; Snacks; Pasta, Rice and Noodles; Meat; One-pot Dishes; Fish and Desserts, you’re guaranteed to find a delicious recipe fo

101 Vegetarian Dishes: Tried-And-Tested Recipes $38.59 New – Fun food for families, couples, singles and parties. Each book contains recipes for 101 tasty and imaginative dishes. For eating well without breaking the bank, try “Money Saving Meals.” If you like good food, but want to stay healthy, try “101 Low-Fat Feasts.” Or for family meals in a flash, try “Simple Suppers.” Each of these volumes is divided into Soups and Salads; Snacks; Pasta, Rice and Noodles; Meat; One-pot Dishes; Fish and Desserts, you’re guaranteed to find a delicious recipe for

101 Vegetarian Dishes: Tried-And-Tested Recipes $5.96 Used – Fun food for families, couples, singles and parties. Each book contains recipes for 101 tasty and imaginative dishes. For eating well without breaking the bank, try “Money Saving Meals.” If you like good food, but want to stay healthy, try “101 Low-Fat Feasts.” Or for family meals in a flash, try “Simple Suppers.” Each of these volumes is divided into Soups and Salads; Snacks; Pasta, Rice and Noodles; Meat; One-pot Dishes; Fish and Desserts, you’re guaranteed to find a delicious recipe fo

101 recetas ligeras / 101 Low Fat Feasts $8.13 New

101+ Recipes from the Herb Lady $18.95 Used – Cooking with flavor! Over 150 recipes, plus tips and history on herbs and spices from Catherine, The Herb Lady of Herbs 2 U. Low fat/low salt, meatless and flavorful ideas for adding taste to your meals without relying exclusively on salt and fat. Interested in growing your own herbs? Check out “Edible Landscaping in the Desert Southwest: Wheelbarrow to Plate” for gardening help, monthly planting calendar and recipes.

15-Minute Feasts: Great-Tasting Food in No Time $15.98 Used – Introduction 6; Soups, starters and snacks 8; Hot and comforting soups, elegant starters and light meals; Including: Fresh Tomato and Almond Soup; Beetroot Gazpacho; Sage and Goats’ Cheese Frittata; Fig, Mozzarella and Prosciutto Salad; Light and healthy 38; Low-fat, high- flavour recipes to keep you in great shape; Including: Griddled Tuna.

180 Fat-Free Low-Fat Desserts: Easy-To-Make, Delicious Healthy Recipes the Whole Family Will Love, Shown Step-By-Step in Over 800 Photographs $4.98 Used – Here is the dessert book of your dreams, spilling over with luscious recipes for every occasion: irresistable hot puddings, tempting fruit concoctions and light and luxurious souffles. But the most delectable element of all of these recipes is that they are all low-fat or fat-free, so you can forget about counting fat grams and just enjoy these delightful desserts.

20 Minutes to Dinner: Quick, Low-Fat, Low-Calorie, Vegetarian Meals $3.99 Used – Get in and out of the kitchen Fast with tempting and nutritious dishes from vegetarian innovator Bryanna Clark Grogan. These meat-, egg-, and dairy-free recipes will be just the thing for putting together a who-has-time-to-cook dinner.

200 Kid-Tested Ways to Lower the Fat in Your Child’s Favorite Foods: How to Make the Brand Name and Homemade Foods Your Kids Love More Healthful and Delicious $30.74 New – Explains the importance of reducing fat in the diet, tells how to shop for healthier foods, and shares low-fat recipes for breakfasts, lunches, main dishes, and desserts

200 Kid-Tested Ways to Lower the Fat in Your Child’s Favorite Foods: How to Make the Brand Name and Homemade Foods Your Kids Love More Healthful and Delicious $30.74 New – Explains the importance of reducing fat in the diet, tells how to shop for healthier foods, and shares low-fat recipes for breakfasts, lunches, main dishes, and desserts

200 Low Fat Dishes: Hamlyn All Color $0.99 Used – Everyone likes to eat healthy food that tastes good, but sometimes it’s difficult to combine the two without your diet becoming repetitive. However, help is at hand in the form of Hamlyn 200 Low Fat Dishes, a cookbook crammed with low-fat recipes. Choose from healthy, tasty meals including Thai-style Haddock Parcels with Coconut Rice, Chargrilled Lamb with Hummus & Tortillas, Monkfish Brochettes with Cannellini Beans & Pesto and Spicy Goan Aubergine Curry. And once you’ve enjoyed your mai

200 Low Fat Dishes: Hamlyn All Color $1.7 New – Everyone likes to eat healthy food that tastes good, but sometimes it’s difficult to combine the two without your diet becoming repetitive. However, help is at hand in the form of Hamlyn 200 Low Fat Dishes, a cookbook crammed with low-fat recipes. Choose from healthy, tasty meals including Thai-style Haddock Parcels with Coconut Rice, Chargrilled Lamb with Hummus & Tortillas, Monkfish Brochettes with Cannellini Beans & Pesto and Spicy Goan Aubergine Curry. And once you’ve enjoyed your main

2nd Serving of Busy People’s Low-Fat Recipies: For the New Millennium $5.58 New – Heart-loving and timesaving, these 240 all-new, home-style favorites can be made in five to 20 minutes with seven or fewer easy-to-find grocery items! Dawn includes crockpot recipes, in addition to budget-friendly menu ideas for every recipe.