What You Eat :

Don’t get me wrong: Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work.

But there are some fairly simple changes that will greatly improve your chances of weight loss success. If you’re serious about changing your lifestyle, these steps will get you there.

The key is to dedicate yourself to these changes and do them consistently.

No, losing weight isn’t a walk in the park. But by following these steps … you may find it’s a little easier than you think!

CHANGE ONE: WHAT YOU EAT
First up, let’s take a look at some simple ways to make significant improvements in our diets.

1. ELIMINATE RED MEAT
   If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices.By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.

   To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches.

2. CUT OUT FRIED FOODS
   Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them.
   • Keep things interesting by adding fat-free condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. People love saying salsa and, if you ask me, it makes just about anything taste even better.
   • Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you’ll never run out!
   • If you often eat fast food, forget that combos even exist; they seem like a better deal, but they’re just not worth the extra calories! Stick to a grilled chicken sandwich and a side salad when you’re on the run.
3. START WITH SOUP OR SALAD.
   Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions.
   • Choose a broth or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.
   • Top your salad with low-cal dressing or balsamic vinegar. An added plus of having a salad before every meal is getting more fiber, something we all need plenty of. Be sure to include lots of veggies and dark mixed greens like spinach in your salads.
4. FINISH WITH FRUIT.
   Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sinfully-sweet treats.Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended.

   In time, you will become accustomed to foregoing sweets and you’ll look forward to your healthier treat just as much.

What You Drink

Sometimes it’s easy to focus so much on what we eat that we forget to include what we drink in our diet analysis. That can be a big problem, because the number of liquid calories you can consume without even realizing is quite astounding.

1. PUT THE KIBOSH ON COLA CONSUMPTION.
   If you drink regular soda, you may be surprised at just how many additional calories you’re taking in.For example, for every 20 ounces of Coca-Cola you drink, you’re consuming 250 calories. Drink several glasses a day and you can easily down 1,000 liquid calories.

   If you’re attempting to consume around 1,500 to 1,600 calories a day in order to lose weight, you’ve almost blown your entire calorie budget on soda!

   When you think about how many calories you eat on average and then add in those empty calories, you’ll realize what a waste drinking these sugary drinks is — literally — they go straight to your waist!

   If you drink a lot of soda, think of how many calories you’ll be saving if you trade it in for diet soda or water.

   zSB(3,3)

   Hundreds? Even thousands? Remember, every 3,500 calories saved equals one pound lost!

2. DRINK UP THAT H₂0!
   I know it sounds like a broken record, but it really is important to drink enough water every day. Reach for the rule-of-thumb goal of eight glasses per day.Plus, drinking water more often will help you with tip #1 . You won’t have time to drink soda! You may even find you crave water instead of soda once you begin drinking it more often.

   Try going a day or two with no soda and then sit down to a glass; you’ll probably be shocked at how overly-sweet it tastes.

3. DIET DRINK DILEMMA
   Switching to diet sodas may sound like a sure-fire way to lose weight since they’re virtually calorie-free. However, there is a controversial issue about artificial sweeteners’ indirect effect on weight loss that might surprise you.In the mid-1980’s — when the safety of artificial sweeteners was often headline news — a study was published in a medical journal that suggested artificial sweeteners cause one’s appetite to increase.

   More recently, some health experts have suggested that artificial sweeteners actually cause cravings for sweet foods to increase. If so, this reaction definitely sets you up for making poor food choices. This can lead to a big problem, particularly if you tend to binge when you eat high-carb and sugar-rich foods.

4. STICK TO MINERAL WATER
   This may go without saying, but they don’t call it a beer belly for nothing. Alcoholic beverages are high-calorie and can lead to out-of-control eating. Try to cut down — or better still, eliminate — alcohol.

What You Do

Next up are some behavior modifications that will help you get — and stay — focused on losing weight and taking care of yourself.

1. KEEP A FOOD DIARY.
   There is no better tool for weight management. Keeping a food journal consistently will show you your trouble areas, the foods that get you started on a binge, the worst times of day, etc.I’d suggest you keep a detailed food diary for at least two weeks to accurately reflect your habits.
2. LEARN ABOUT NUTRITION.
   Learn all you can about nutrition online, through books, or by taking a nutrition class at your local community college.
3. GET A HANDLE ON EMOTIONAL EATING.
   If you feel you have issues with emotional eating, you may want to track your feelings in your food diary, too.You should record how you feel before, during, and after eating.

   Periodically check over your entries to see what cues set you off to binge most often.If you discover frequent binges or you can’t seem to cope with stress or sadness without eating, you’re an emotional eater. Don’t hesitate to make an appointment with a qualified therapist or clinical social worker. Cognitive behavior therapy is extremely effective in treating over-eating due to emotions.

4. GET MOVING!
   We’re not talking chugging your way through a one hour aerobics class right away, here. Simply get outside and take a brisk walk for 10 minute every other day. That’s all you have to do right now.Remember, any activity is better than no activity. When you feel more comfortable, add 10 minute increments and/or walk more often.

If you’re a relative newbie to yoga, don’t be scared - you are about to embark on an amazing health and fitness journey.

For women, yoga is a very good workout technique to try for a variety of reasons. For one, it can help you focus and manage your stress levels, making it easier to cope with day to day activities, a high-pressure job or other stressful events.

Of course, yoga can also help to alleviate a variety of health problems and symptoms; add muscle tone and increase flexibility, as well.

Many pregnant women also find that yoga poses designed specifically for use during pregnancy can help relieve typical pregnancy symptoms like morning sickness!

While there are many physical benefits to participating in yoga exercises, women should also be aware of the mental benefits as well. Not only can yoga help reduce stress, anxiety, and physical sickness/pain, it can also help you become more in tune with yourself and your body.

Over the next couple of weeks, I will be introducing a variety of Yoga poses, articles and information to help you learn the basics of yoga. I hope you’ll join me on this journey, and if there’s anything in particular you’d like to see covered please let me know!

People don’t think enough about the amount of rest needed in between sets. Different amounts of rest are needed for a strength workout vs. a mass building workout. The same goes for the amount of pause in between each rep. Doing non-stop reps affects your muscles in a much different way than pausing a second in between each rep. Let’s address how rest affects the outcome of your workouts.

[She makes resting look sexy!]

The Principle of “Cumulative Fatigue”

Have you ever heard of cumulative fatigue? I’m surprised it isn’t addressed more often in the bodybuilding world, because it is crucial to gaining muscle quickly. I am not into gaining excessive muscle so I do my best to avoid this when working out. Basically cumulative fatigue is taking short rest periods in between sets, so that the muscle isn’t fully recovered before hitting the next set. Each set builds upon the previous set. If the rest periods are too long, then less fatigue occurs. If your goal is to build a muscle, then you need to fatigue it with a high volume of sets. Shorter rest periods maximize the fatigue and as a result it creates a great condition for muscle growth to occur.

High Tension NOT High Fatigue for Muscle Definition

Muscle definition is maximized when strength is gained without a corresponding increase in muscle size. Think about that for a second…what must occur if you get stronger without getting bigger? Well…the muscle has to contract harder. True lasting muscle tone is a result of an efficient nervous system…getting stronger without getting bigger. An example of this type of muscle tone is an Olympic gymnast. They need to have very efficient muscles, not large muscles.

Rest Longer in Between Sets to Generate Maximum Tension

Since you are not striving for maximum fatigue while training for tension, you can rest a bit longer in between sets. When lifting for maximum tension you want your nervous system fully charged up to deliver strong impulses to the target muscle. Feel free to rest up to 3 minutes in between sets to generate high tension in the muscle. Note: You probably don’t need to rest a full 3 minutes in between sets. The first few sets of an exercise, you may just want to rest a minute or two. Just let your nervous system rest a bit to charge up for the next set. I sometimes rest up to 3 minutes in between my last set or two on a day I’m lifting heavier than normal.

Cumulative Fatigue Occurs In With “Reps” as Well!

A bodybuilder typically does reps in a non-stop fashion. Each rep builds upon the previous rep and fatigues the muscle. The ideal set for building mass is when a muscle fails around the 6-12 rep range. Bodybuilders often will do forced reps to fatigue the muscle even further. Another reason bodybuilders like to do continuous reps is that it creates a “pump” in the muscle as well. The combination of creating a pump and fatiguing the muscle is ideal if building muscle mass is your goal.

Pausing In Between Reps for Maximum Tension

If you pause for a brief moment in between reps, you allow your nervous system to charge back up a bit. This slight moment of rest allows you to contract the muscle a bit harder for the next rep than if you did a continuous set without rest. You can almost think of a each rep as a separate entity when training for maximum tension…the reps really aren’t building upon each other like in a typical mass building set.

High Tension Training Feels Different Than Fatigue Training

When I first began doing high tension training, I left the weight room and barely felt like I got a good workout in. My muscles didn’t feel tired and they weren’t really pumped up. They actually felt energized to a certain extent. Also…I didn’t get sore the following day, or the day after that. This type of training feels nothing like what a typical lifting session feels like. The great thing is that you have a ton of energy to “kill it” with cardio. You will also get stronger at a surprising rate without getting bigger.

Brief High Tension Training & Intense Cardio…a Killer Combo

Since muscle fatigue isn’t part of the equation in high tension training, you don’t have to worry about a high volume of sets and reps. To be honest, you can work a muscle group well with a 6-10 total sets. Even with slightly longer rest periods, your workout should be pretty brief. This will give you more time and energy to really burn some calories doing intense cardio. This additional cardio is going to strip away body fat to reveal the dense and toned muscles created by high tension training. This creates a very impressive physique that is extremely defined without being bulky or “puffy” looking.

Note: Circuit Training and Turbulence Training have short rest periods, but use a different energy system than resistance training for mass in the 6-12 rep range. These types of training methods are basically a way of doing interval training with weights vs sprint intervals on a treadmill. They create the same boost in metabolism and HGH increase that a typical HIIT routine would on a piece of cardio equipment. These training methods are used to get lean, not build mass.

Mind and body fitness? Many people who want to get into shape don’t realize there is more to fitness than well-toned muscles. There’s no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness – and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you’re moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness – it’s just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It’s important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?

Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There’s a good chance you’ll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family’s) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don’t see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.

It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you’re feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you’ll probably keep it up, and fitness of mind and body and spirit will be yours.

Don’t forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.

There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.

Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You’ll be more likely to continue your exercise plan and achieve the outcome you’re looking for.

Your yoga practice and the way you breathe are intertwined. You won’t fully experience the benefits of yoga without first learning how to breathe properly.
Different types of yoga practice call for different types of breathing, so it is important to note from the beginning that there is no one right way to breathe in yoga. If, in your yoga practice, your goal is total relaxation then your breathing should reflect that. This means long deep breaths meant to slow your heart rate and allow you to fully relax into the yoga pose. Here are a few tips:
* The diaphragm is where the breath originates in yoga and in everyday life. When you breathe in, your stomach puffs slightly because your diaphragm is filling with air. When you breathe out, your stomach flattens as your diaphragm empties itself of air. When you breathe, be sure that your stomach is moving, that you aren’t restricting this movement in any way.
* It’s important to relax every muscle in your chest, your face, your neck, your shoulders – even your jaw – in order to benefit from a relaxing breath in yoga. One way to do this is to clench the body part in question and then let go entirely. You may not even realize that your muscles are locked until you try to contract them.
* Keep your breaths smooth and easy during your yoga practice. Everyone breathes at their own natural rate, but becoming conscious of your breath does not mean controlling it in any way. Notice your breath and relax into your own natural rhythm.
* Breathing faster, in and out, is a natural reaction to stress or excitement. It stands to reason then, that relaxing breath in yoga should accentuate the exhalation. Breathe in naturally and make sure that your exhalation is longer than your inhalation and fully empty your diaphragm and lungs of air.
* Pausing between breaths will allow you to relax even further in yoga. No need to rush through your relaxation.
* When you breathe, feel the oxygen in the lungs and visualize it reaching every extremity, every toe and finger. Let your whole body enjoy the relaxing breath in your yoga practice.
When you learn how to breathe, you will find that it comes naturally in your yoga practice and in time, will continue in your everyday life.

Visit http://www.chinatownconnection.com/beauty-articles.htm for more beauty and health tips.

Weight loss diets: low, moderate or high carbohydrate?

1. Very low carbohydrate (very high protein) diets

Very low carbohydrate diets, such as the Atkin’s diet, are in fashion again.
Many health professionals have not supported the Atkin’s diet because of its high fat content and restrictions on fruit and vegetables. It has not helped that the Atkin’s diet has not been well studied. However, a recent study published in the New England Journal of Medicine (May 2003) showed that after 6 months on a very low carbohydrate (<25% energy) high protein (>35% energy) “Atkins” diet, 63 obese study participants lost more than double the weight (7kg) compared with those following a high carbohydrate diet low protein diet (60% energy as carbohydrates, 15% energy as protein) (3kg). Total blood and LDL cholesterol did not change on the low carbohydrate group, but the good HDL cholesterol increased and the undesirable triglycerides decreased. Both diets lowered blood pressure and made the body more sensitive to insulin.

Two other recent studies had similar results - low carbohydrate more effectively reduced weight than conventional low energy, low fat, without any adverse impact on cardiovascular and diabetic risk factors. However, compliance figures in these studies was poor; in the first study nearly half dropped out after a year. Furthermore, at 12 months low and high carbohydrate diets had regained about half the lost weight and there was no longer any statistical difference between the two groups.

It is still uncertain about the long term safety of a diet very low in carbohydrates (with small amounts of plant food) but high in saturated fat (which allows unlimited intake of animal fat). Some experts believe it’s a recipe for a heart attack. What is needed are follow up studies over years, rather than months to determine safety of very low carbohydrate diets.

2. Moderate carbohydrate (moderate protein) VERSUS high carbohydrate (low protein) diets

Moderate carbohydrate/protein diets were recently shown by the CSIRO in Adelaide in 2002 to be a safe and effective option to conventional high carbohydrate/low protein weight loss diets in 100 overweight women.

The moderate carbohydrate diet contained moderate amounts of carbohydrate (46%energy) and protein (34% protein) and low amount of fat (20% energy).
Sample diet: 35g wholegrain breakfast cereal, 250ml low fat milk, 2 slices wholegrain bread, 2 fruits, 100g chicken/fish/meat for lunch, 200g beef/lamb for dinner, 2.5 cups vegetables, 200g diet yoghurt, 3 teaspoons canola oil; 2 glasses wine a week (optional)

The high carbohydrate diet was high in carbohydrate (63% energy), low in fat (20%) and protein (17%).
Sample diet: 35g wholegrain breakfast cereal, 250ml low fat milk, 3 slices wholegrain bread, 3 fruits, 80g chicken/fish/meat for dinner, 3 low fat biscuits, 120g cooked pasta/rice, 2.5 cups vegetables, 200g diet yoghurt, 3 teaspoons canola oil, 2 glasses wine a week (optional)

Over 12 weeks the women on the moderate carbohydrate/high protein diet lost 8kg weight (especially from the abdomen) versus 6kg on the high carbohydrate diet i.e lost 25% more weight. Both diets lowered blood lipids and insulin/glucose levels but women with high blood triglycerides lowered these to a greater extent (28% lower) on the moderate carbohydrate diet compared with the high carbohydrate diet (10% lower). The drop out was three times greater on the high carbohydrate diet. The researchers conclude moderate carbohydrate/ protein diets are a safe and effective weight loss program for those people showing symptoms of metabolic syndrome (increased blood fats and glucose) and that there does not appear to be any adverse effect on kidney function and bone.

Long-term weight loss?

The US National Weight Control Registry concluded that fewer than 1% of people who had successfully lost weight had followed a low carbohydrate diet. This suggests that this diet is not realistic for the achievement of long term weight loss. However, there have been reports of significant weight loss on fatty low carbohydrate diets. The mechanism may have something to do with the effect fat has on gastric emptying. Fat can delay the emptying of food from the stomach into the intestine which in turn can make one feel “full”. This may result in less food being eaten (which may translate into a negative energy balance). Even though fat is very energy dense, the satiating effect of fat resulting in less food being consumed wins out over the energy density of fat. This hypothesis needs further exploration and research.

Weight gain comes from too many calories
The basic principle of any low carbohydrate diet is that weight gain is caused by carbohydrates, which is misleading. Weight gain is caused by consuming too many kilojoules (or calories) whether they are from carbohydrate, protein or fat.

The advocates of many of these diets advise people to consume kilojoules mainly from protein and fat sources. This means you need to limit cereals, some vegetables and fruit, while eating more meat, dairy foods and fat. Typical foods eaten on a low-carbohydrate diet include beef, chicken, bacon, fish, eggs, non-starchy vegetables, as well as fats such as oils butter and mayonnaise . Forbidden foods include fruit, bread, grains, starchy vegetables and dairy products other than cheese, cream or butter.

Low carbohydrate diets cause weight loss because they restrict kilojoules or energy. This basically starves the body of the nutrients it needs and causes major metabolic disturbances to the body. There is nothing special about the proportions of protein to carbohydrate - there are just fewer kilojoules consumed in these diets, which causes the weight loss.

A CSIRO study (Professor Peter Clifton, study leader) provided calorie-reduced diet plans to people with insulin resistance and people who are not insulin resistant. The diet plans strictly controlled the amount of protein, carbohydrate and fat in the meals of subjects. About 30% of energy intake came from protein, double the amount in a normal diet. This meant eating 200 grams of meat for the evening meal. The researchers found that it was the calorie reduction that counted, not the protein. It did not appear to matter if the diets were high protein, high carbohydrate or even high fat, as long as there was calorie reduction. Furthermore, the insulin resistant subjects lost just as much weight as subjects who were non-insulin resistant.

A diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, as well as being moderate in fat and calories, will result in the greatest chance of weight loss and maintenance. Such a diet also assists in fullness and can reduce the risk of chronic diseases.

Short term side effects of very low carbohydrate diets
Within a short period of time, the effects of a very low carbohydrate diet include:
Nausea
Dizziness
Constipation
Lethargy
Dehydration
Bad breath
Loss of appetite.

However, a recent systematic review (JAMA 2003 Apr 9;289(14):1837-50) of over 100 trials of low carbohydrate diets concluded that, at least in the short term, such diets “had no significant adverse effect on serum lipid, fasting serum glucose and fasting serum insulin levels or blood pressure”..

Potential effects on health if a very low carbohydrate diet is consumed long-term
The potential effects on health if consumed long-term are unknown. However,
very low carbohydrate diets are at risk of being nutritionally inadequate due to their low plant food content. They tend to be low in fibre, thiamin, folate, vitamins A, E and B6, calcium, magnesium, iron, potassium and antioxidant phytochemicals. Such a diet could increase a person’s risk of developing cancer. Very low carbohydrate diets also tend to be high in saturated fat, which can raise blood cholesterol and contribute to heart disease. Diets that are top-heavy in protein and fats are associated with abdominal obesity and obesity-related disorders including heart disease, diabetes and cancer. Evidence exists that the heart may not be able to function to its full ability when ketone bodies are its main source of fuel. Ketones are formed when the diet contains little carbohydrate. There is also increased excretion of calcium, which may increase the risk of developing osteoporosis.

Carbohydrates, glycaemic index (GI), glycaemic load (GL) and insulin
Carbohydrates are the only fuel source for many vital organs, including the brain, central nervous system and kidneys. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose migrate from the blood into the cells. Some authors of low carbohydrate diets propose that increased insulin levels cause weight gain, to justify a diet low in carbohydrates. However, proteins and fats also prompt the pancreas to release insulin. Nevertheless, there is emerging evidence that if a diet is high in refined high glycemic index (GI) carbohydrates then this may overstimulate insulin production, but diets high in unrefined high fibre lower GI carbohydrates have a more attenuated effect on insulin. Higher insulin levels have been associated with greater appetite and higher energy intakes as well as inhibition of fat oxidation. Studies on rats have shown that on diets containing the same amount of calories differing only in GI, weight was gained on the high GI diet while maintained on the low GI.

There is also emerging evidence for the potential role of Glycaemic Load (GL) in the cause and ‘cure’ of obesity and studies have shown that it can predict the risk of type 2 diabetes, heart attack, blood fats and some cancers. GL is based on the Glycaemic Index of the food/meal and the total amount of carbohydrate in the serve/meal consumed. This concept is important because some low GI foods can contain a large amount of total carbohydrate due to the large serving size that can be consumed - for example orange juice. If a food/meal has a low GI and a moderate amount of total carbohydrates it will have a low GL. The GL may have an important role to play in how an individual actually responds to a high carbohydrate weight loss diet - with insulin resistance actually acting to work against weight loss. An individual’s insulin sensitivity is an important guide when considering an appropriate diet. For example, a ‘moderate’ intake of carbohydrates comprising low GI foods may have its greatest benefits in people with insulin resistance.

Carbohydrates and weight gain
You are more likely to gain weight from protein and fats than from carbohydrates because dietary fat has more than double the amount of kilojoules per gram (37) than carbohydrate (16). Protein has slightly higher amounts of energy at 17 kilojoules per gram, making protein and fat more energy-dense than carbohydrate. It’s also important to remember that:
A quarter of the kilojoules eaten as carbohydrates is used up just converting glucose to body fat.
Only 3 per cent of kilojoules eaten as fat are used up in converting to body fat.

Vegetarians and people who consume predominantly plant-based diets are generally slimmer and have much lower rates of obesity, heart disease and cancer than people who eat meat-based diets. This supports current thinking that diets high in unrefined carbohydrates help to prevent overweight and obesity.
So how and why do low carbohydrates work to cause weight loss in the short term? Is the weight loss the result of changes in insulin response? Some believe that, in evolutionary terms, humans are well suited to a diet of relatively high protein and low carbohydrate (particularly processed/refined carbohydrate), and that this may be crucial to determining our insulin resistance (Eur J Clin Nutr 2002 Mar;56 Suppl 1:S30-5). Others are less sure of this argument (Curr Diab Rep 2002;Oct;2(5):457-64). The questions remain open, and we are bound to hear more on this.

Weight loss is mainly water in the short term
The body stores excess glucose as glycogen and converts glycogen back into glucose to use as fuel if there is insufficient carbohydrate in the diet. Around three grams of water are needed to release one gram of glycogen, so the rapid initial weight loss on a low carbohydrate diet is mostly water, not body fat. When a normal diet is resumed, some muscle tissue is rebuilt, water is restored and weight quickly returns, more than otherwise would be the case, mostly as fat. This can contribute to the problem yo-yo effect of dieting.

Low carbohydrate diets limit nutrition
A diet that restricts cereals, vegetables and fruit reduces your intake of essential vitamins and minerals. Over time, deficiencies can cause a variety of ailments. Diets low in carbohydrates are also low in fibre, which can lead to constipation in the short term and more serious intestinal disorders like diverticulitis in the long term. Diets chronically low in dietary fibre have also been associated with certain cancers.

The risks of a diet high in animal fats
A diet high in animal fat, especially saturated fat, has been associated with abdominal obesity. Carrying too much body fat around the middle is a risk factor in many diseases, including coronary heart disease and diabetes. Some research suggests that saturated fats (found in large amounts in animal fats) are more likely to contribute to abdominal fat than polyunsaturated or monounsaturated fats, even though they have the same kilojoule content. High blood cholesterol levels, usually caused by consuming a diet high in saturated fat, have been associated with coronary heart disease.

A very high protein diet can be dangerous
High protein foods, such as meat, are usually high in saturated fats. Foods high in saturated fats are usually high in cholesterol too. The long term health risks of a diet high in protein include:
High intake of animal products are usually recommended which can be high in saturated fats and cholesterol, associated with a range of conditions including heart disease.
Increased risk of developing gout and gall bladder colic
Kidney problems in those with already impaired kidney function or people with diabetes
The Nurses Healthy Study in the US on 121,700 women has shown (Knight et al., Annuals Internal Med 2003; 138: 460-67) that high protein intakes (especially from animal foods and fish) between 86g to 150g per day can cause further decline in kidney function in women who already have impaired function. In contrast, high protein intake did not affect women with normal kidney function. Researchers estimate that about 30% of all adults may have mild undetected kidney problems which could be worsened by high intakes of animal foods.
Liver problems
Loss of bone mineral content - a recent study, however, has shown that losses in bone minerals are correlated with the loss of body fat mass not the macronutrient content of the diet

A very low carbohydrate diet can lead to ketosis
If the body doesn’t receive sufficient carbohydrate (about 40-50g per day or <25% energy as carbohydrate), it breaks down muscle and other tissue to produce glucose. This causes a build-up of waste products called ‘ketones’. This state, known as ‘ketosis’, is an indication of body protein and/or muscle breakdown and is commonly seen in people who are starving, suffering from anorexia nervosa or have untreated insulin-dependent diabetes. Ketones make the blood acidic. Ketosis can be fatal in severe conditions, particularly for pregnant women, their unborn babies, and for people with diabetes.

Select carbohydrates, proteins and fats carefully if you follow a low-moderate carbohydrate diet
If you do choose to follow a lowish carbohydrate diet, do not avoid carbohydrates completely - at least a ‘moderate’ amount of unrefined low GI carbohydrates is desirable. You must have some carbohydrate in your diet to metabolise fat. Choose unrefined low GI sources of carbohydrates including wholegrains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks. Remember that some refined carbohydrates can have a low GI (such as fruit juice, some types of white rice, some pasta) - these are best consumed in small amounts. Watch your portion sizes of carbohydrate rich foods to avoid a high GL and spread these foods out across the day. Include unrefined carbohydrates with a lower GI in your diet every day - include a couple of pieces of fresh fruit daily along with at least 3 serves of whole grain cereals (e.g grainy bread, natural muesli, brown rice). Have a variety of vegetables daily and try not to rely on potatoes as your main vegetable every day.

Select a variety of protein-rich foods that are also low in fat, especially saturated fat, for example:
Lean cuts of red meat
Fish (including fatty fish)
Lean chicken and pork.
You could also select protein rich foods that are plant-based, for example:
Nuts
Legumes such as beans and pulses
Soy products including tofu.

Select a variety of fat containing foods. If you must follow a low carbohydrate diet consume a variety of fats from plant sources (e.g olives, olive oil, canola oil, peanuts, peanut oil, soy, soy oil) rather than from animal sources (e.g butter, meat fat).

Ultimately, to avoid weight gain, energy intake should not exceed energy output over a period of time. Avoiding large portion sizes will help keep energy intake in check. For long term weight management, the benefits of regular physical activity can not be emphasised enough. Check out HECs dietary assessment tools.

Things to remember
Very low carbohydrate diet combined with very high protein intakes are not recommended. They can be unhealthy if too much animal fat is consumed and if plant foods are overly restricted . The long term safety of these diets is unknown
In the short term, very low carbohydrate diets can result in greater weight loss than the high carbohydrate diets,but in the long term, weight loss differences appear to be minimal.
Moderate carbohydrate/protein diets may be more effective than the high carbohydrate diet for weight loss (especially from the abdomen) in some people - especially in people showing symptoms of metabolic syndrome/elevated triglycerides. These diets will also have a lower GL and thus may be more suitable for people with insulin resistance.
Include unrefined high fibre carbohydrates with a lower GI in your diet every day