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The Health Benefits - a href=http://freakynutrition.com/details/shop/JR-071 target=_blankQuercetin Supplement/abr /
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Quercetin belongs to a group of flavonoids that give many fruits and vegetables their color. Flavonoids such as quercetin are antioxidants. Antioxidant supplements essentially attack damaging particles found in the body - particles known as free radicals. Free radicals can tamper with, damage cell membranes, and even cause cells to die off. Quercetin can help to neutralize free radicals and may reduce much of the damage that they cause.br /
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When taken as a health supplement, quercetin acts as an antihistamine and anti-inflammatory compound. These properties have been said to make quercetin a viable option in the fight against heart disease and cancer. A quercetin complex can prevent cells from releasing histamines, and thus, researchers agree that it can be very beneficial in preventing allergies, runny noses, watery eyes, swelling, and hives.br /
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Flavonoids quercetin, resveratrol, and catechins may also help in the fight against heart disease. Quercetin seems to be able to protect against the damage caused by bad cholesterols, and can even prevent death in some cases. It is also interesting to note that people who eat diets high in these flavanoids tend to have lower cholesterol, and less damage to LDL cholesterol in general.br /
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Finally, activated quercetin has also been thought of as a supplement that can prevent cancer. Individuals who eat lots of fruits and vegetables tend to be at lower risk for many types of cancer. Quercetin and other flavonoids have been shown in these studies to inhibit the growth of cancer cells; from breast cancer, to prostate and lung cancer cells.br /
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While quercetin has many potential benefits when taken as a health supplement, it should be understood that more study is needed to show the true interaction between quercetin supplementation and human reaction. What works in the lab, and what has been beneficial to animals, does not always convey effectiveness for humans. More research is necessary before most of these claims can be validated. It is fairly clear, however, that quercetin benefits out weight the negatives (and quercetin side effects are fairly minimal). Always ask your doctor before starting any kind of quercetin supplement regimen. Changing you diet, and exercising in addition to supplementation, may offer the best long term benefits.br /
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Typical dosages of quercetin range from 100-1,000mg daily. One should never consume more than 1g on a daily basis without first consulting a physician. For general supplementation, the dosage is typically between 100 and 250mg, twice daily. When taking for interstitial cystitis or chronic prostatitis, 500mg two times daily is recommended. If you are using quercetin for allergies, the best dose is somewhere between 250-600mg, taken as needed. Take your size into account, and use common sense, as always. Read more about a href=http://health-supplements.biz/body-building-supplements/quercetin-benefits-true-antioxidant-health/ target=_blankquercetin benefits/a. br /
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By: Paul Guentherbr /
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The Weight Loss FAQ - a href=http://freakynutrition.com/ target=_blankBest Diet Pills/abr /
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It is true that weight training helps you lose weight. Aerobics are not the only serious fat-burning exercises. Yes, resistance training can lead to increased fat loss. In fact, its crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program. br /
Muscle tissue is metabolically active in the body-in general terms, the higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass resulting in an accelerated metabolism; in other words, if you add more muscle, youll burn more calories. And this, of course, can translate into an increase in fat burning as well. So, in addition to the other health benefits associated with resistance training-increased strength and energy, healthy bone density, protection against injury, etc.- engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories even while at rest! br /
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There are many high quality sources of protein out there. Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless youre trying to gain some serious muscle in which case it could be more. Some of the obvious protein sources are chicken, turkey, fish, and tuna. Eggs whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above). However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then youll need to nourish your system with about .7 grams of protein for every pound of lean body mass. So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), youll need to take in 98 grams of protein per day. br /
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If you are a more hardcore trainer who works out on the average of five hours per week, youll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day. Not all protein sources are ideal for your fitness goals, especially if youre aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats. br /
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So is weight training an effective way to monitor fat loss? It happens every morning when you mosey out of bed, somewhere between the time you take off that robe and the instant you step into the shower. For others, it happens immediately after a workout, as soon as you peel off those sweaty clothes and stand aimlessly in your birthday suit. Then, the big moment arrives. The excitement, the tension, it all forms a giant knot in your throat. This experience is a lot like playing the roulette wheel and you know you have plenty riding on this one. Hence, the numbers that come up can spree a variety of reactions. You step onto the scale in your bathroom and peek through your fingers at the fate staring back at you. To some, you jump up and down like you just hit the jackpot. Others shriek as if theyd just crapped out. Well, the scale is indeed a useful tool to monitor your weight-loss developments. br /
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What other method is there to track specifically how much youve progressed in your endeavors to lose weight? Yet, the scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor. Here are two reasons why: Scales are not perfect. At any given moment, it can go from being your best friend to your worst enemy. If the scale isnt tipping your way, it can throw your entire mental state off the mark. Scales can often deceive you into thinking youre heavier - or lighter - than you actually are. In more cases, its the latter. And by thinking that youre that far ahead of the game, the only one youll be fooling is yourself. Instead, try going by how your clothes fit on your body or how you feel internally than relying on some imperfect machine. br /
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Take a picture of yourself at the beginning of the month and then at the end of the month to evaluate the progress. Obsession with the scale is not unlike other fixations - its certainly not healthy. Scales tend to dictate. Too many people are consumed with the numbers on the scale. Its not unlike the scenario of a baseball player who is completely engrossed in his batters average. The average is just a number. He should be more concerned with winning the game. The same goes with the battle against weight loss. The goal should never be a number. If you become too concerned with reaching a specific number, by a certain time, it can lead to starvation, bulimia, malnutrition, many conditions that are not beneficial to your body or youre health. Remember, the best scale you can have is your mind. If its telling you that the unwanted fat is disappearing from your figure like a dress on prom night, chances are that youre right. br /
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You can lose fat without sacrificing the lean muscle that youve built up in the gym. Truth is, any time you lose fat, you run the danger of cutting into muscle as well. Its a tricky balance you need to strike, but the key is to drop as much fat while preserving as much lean muscle as possible. Heres a few quick tips to keep in mind: * Be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though). * Try supplementing with L-Glutamine: it not only helps you get lean, it also seems to have a muscle-sparring effect in most people. * You can drop your carbs down pretty low to tighten, but dont drop the good fats down too much. Supplementing with Omega 3s and/or flax seed oil can help. * Youll want to consider cycling your calories if youre not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips. * Dont make your diet too complex: lean protein is the key, processed sugar is to be avoided. * Remember, when youre natural, its a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority. br /
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Your most important organ is your heart because without our hearts we wouldnt be here, and the foods you take in effect how your heart operates. In order to keep your heart pumping that precious blood thru your body, it necessary that you eat a healthy diet. Heart healthy foods are readily available in the supermarket, keep in mind your personal likes then choose the foods that inspire your taste buds and this should help in the prevention of heart disease br /
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Believe it or not but cholesterol actually provides stability to human cell structure. There are both good cholesterols and bad cholesterols. These good cholesterols are called HDL, and the job of these good cholesterols is to deliver the excess bad cholesterol (LDL) to the liver, the livers job is to break it down before it leaves the body. We actually dont need the LDL cholesterol from the foods we eat. Our bodies make enough of this kind of cholesterol on its own. What hurts our hearts is the LDL cholesterol, not the HDL cholesterol, which actually helps our hearts be lessening the number of LDL cholesterol in the body. br /
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LDL stands for low-density lipoproteins. LDL has a hard time flowing thru the body because of its low density. The red blood cells easily release the LDL cholesterol and it sticks to the walls of your blood vessels, especially in the arteries leading to your heart. This is bad for a number of reasons. br /
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Gradually LDL begins building up on the walls of your arteries, reducing the amount of blood flow through your arteries, because the opening inside of the arteries becomes smaller. What this does is cause your heart to pump faster just to keep the same amount of blood flowing through your body. This puts an immense amount of strain on your heart leaving it tired and weak. So lets look at the worst case scenario, The build up within the artery stops the blood flow to your heart completely. When that happens, your heart indisputably panics because it is not getting the blood it needs and it starts beating rapidly to try to pump the blood. This causes a heart attack. br /
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Another thing that can bring on a heart attack, is if the build-up in your arteries breaks off and floats down the blood stream. When it reaches a smaller part of the blood vessel, it becomes stuck and stops the blood flow, which again causes a heart attack. If the piece of plaque travels to the brain instead of the heart, it will cause a blockage in this area of the body, which in turn causes a stroke. Hopefully you see the importance of cholesterol levels and the effects so that you can prevent heart disease and other problems in the body. br /
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Heart attacks and strokes are the number one killers in Men and Women in the U.S. Its estimated that an alarming 140 million Americans are potential candidates for heart disease or one out of every two people. Since we cant feel high levels of a href=http://ahealthything.com target=_blankcholesterol/a most of us find out about it after its to late.br /
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a href=http://enagic.ws target=_blankKangen Water/abr /
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Magic miracle medicinal water has been found in nature at no more than a few specific br /
locations throughout the world. These so called miracle water sources have been discovered in Mexico, Germany, India, China, Australia, Lourdes, France and Japan. Large numbers of people from all over the world wait in line almost every hour of each day to gain some of this mysterious water at all of these locations. br /
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For many years, the curing power of this miraculous water was a mystery, but according to Dr. Sanetaka Shirahata, Graduate School of Genetic Resources Technology, Kyushu University, these so called miracle waters all contain active hydrogen in the water. Because active hydrogen has an evaporation rate of 0.3-0.7 seconds after generating it, people had to visit these sources to improve on their lasting illnesses. Kangen water has the same active hydrogen properties and actually improves on this miracle water. With all said and done, Kangen Water can now be created in the comfort of your own home straight from your tap. br /
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a href=http://enagic.ws target=_blankKangen Water/a Neutralizes Free Radicalsbr /
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We;ve all heard the terms free radicals and anti-oxidants, but do you understand what they really mean? Free radicals are unstable oxygen atoms that cause oxidation in our bodies, which brings about the aging process. An expansion in free radicals can be caused by such things as pollution and contaminated food and water. To illustrate the effects of free radicals, think of an apple after it has been sliced open. br /
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As the oxygen in the air comes into contact with the outside of the apple, it begins to turn brown. Another similar outcome is seen when metal is left out in the sun, it begins to rust. This rusting is oxidation, and that is precisely what is happening on the interior of our bodies, but luckily, Kangen water can help combat this!br /
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Kangen water is an awfully potent anti-oxidant. Kangen water acts as an elemental component in maintaining optimal health because of its capacity to neutralize free radicals. Its capacity to slow down the aging process is the closest thing you can find to a fountain of youth! Nothing out there compares to the anti-oxidizing benefits of Kangen water. br /
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a href=http://kangenwaterworks4u.ws target=_blankEnagic Kangen Water/a ALKALIZES YOUR BODY br /
Why is an alkalinity important? For optimal health, the cells in our body needs to stay at their natural alkaline balance. However, our pH levels are often disrupted by dehydration, stress, and the acidic processed and refined foods we eat.br /
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It is well recognized in the medical community that an overly acidic body is the root of many common diseases, such as obesity, osteoporosis, diabetes, extreme blood-pressure and more….br /
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The water created by the Kangen water machine has a pH level of 8.0-9.5, which will restore your body to a healthy alkaline state. It counteracts the acidic foods you eat and the effects of the cruel elements in your environment, in order to bring about the natural balance your body needs. Change your water and change your life! br /
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KANGEN WATER DETOXIFIES YOUR COLON br /
Having a clean colon is important… Animal protein, dairy, alcohol, processed and refined foods, and saturated fats all produce a mucus plaque that adheres to the colon walls. It then creates a barrier that prevents fundamental nutrients from being absorbed into the body.br /
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It is well recognized in the medical community that a polluted colon contributes to many diseases, but by simply alkalizing our bodies and cleansing our colons, common ailments can be resolved. br /
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For example, nausea, halitosis, various skin problems, and fatigue can all be vastly improved by Kangen water! br /
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SUPER-HYDRATE YOUR BODY WITH KANGEN WATER br /
Not all water is the same! Tap water contains high levels of chlorine. Bottle water is often acidic and oxidizing (not to bring up how it contributes to mountains of plastic bottle waste). Finally, well water can contain contaminants from run-off and pesticides.br /
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Kangen water, though, is varying the face of drinking water! It forms smaller water molecule clusters, which enables each nook and cranny of your body to become super-hydrated. You can literally taste the difference! br /
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No other type of water is capable of this level of hydration, and as a result, Kangen water best prepares the body for absorbing the essential vitamins and nutrients it needs. br /
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Have you ever wondered exactly how your body uses the groceries that you eat? We all take our bodies for granted, dont we? We easily just presume that whatever we need, our body will handle the situation, despite what we eat. This mind-set is what gets a lot of us in trouble, by which I mean unhealthy. A lot of what causes inferior health can be found in our daily food ingestion. This article will take a look at how what we munch can use this information to help us lose heaviness and control the level of our fitness.br /
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This is going to be very fundamental information because an in-depth explanation of the physiology of metabolism would take an total book, but you should be able to get the general picture of the concept through this article. Lets begin.br /
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The basic thing you need to be aware of is that there are three primary food groups that the body utilizes. These three are carbohydrates, fats and proteins. They are not all the same thing and each has a special job in the world of digestion and nutrition.br /
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Carbohydrates (carbs) are assembled from molecules that are very easily broken down by the body and used for fuel, much like someone would take wood or paper and fling it into a fireplace or furnace. What happens when this occurs? Force is freed and used by the body. So, think about the carbs you eat as the fuel for creating energy that your body uses every second of every minute of every day. Devoid of energy, we would die because it takes energy to move, to think and for your heart and other body parts to perform. The simple act of moving your eyes requires energy and the carbs are the firewood that allows this to take place. Carbs are used instantly, as soon as theyre introduced into the body and into the system through digestion. This is why they are called the immediate fuel resource.br /
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Also realize this about carbs. The body can only burn what it needs. If there are 100 carbs lying around in the body and the body only needs 50 of them to use for fuel, it will not burn more than those 50. What happens to the remaining 50 carbs? The body stores them for future use. Thats right, it stores them but first it converts them into fats. Then it stores them in your butt, your hips, your abdomen and in further areas of the body. Much of it floats around in your blood vessels.br /
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Fats are used to in reality generate necessary cushioning systems in the body as one of its jobs. It also helps vitamins and minerals work properly in the body. Some of the coatings around the nerves are produced by fats. Fats also are used for fuel but only after they are changed by the body into a form that can be burned for energy. They are taken into the body cells and broken down into that form and put to use to create that all needed energy. When and if the body becomes depleted of immediate a href=http://bit.ly/4uUoG target=_blankcarbohydrate energy/a supplies, it begins to use up the stored fats and uses them ONLY when the carbs run out. Until then, they go to the storage warehouse and they stay there until they are used. If they are not used and more fats enter into the system and are stored, the a href=http://bit.ly/2Y8ubh target=_blankfat storage/a warehouse grows larger and larger. It doesnt just diminish .br /
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Proteins are the end group to be used as fuel. They are not designed to be used as fuel since we have carbs and fats for that function. Proteins are designed to be used to assemble our tissues, organs and systems. They are recognized as the building blocks of the body. Your heart, your lungs, your brain and your skin are all made of proteins in distinctive forms. The body knows how to build itself and mend itself, which it does with these proteins. Proteins can be used for fuel if absolutely necessary and only as a last resort like if youre starving to death. You do not want to be burning proteins because it means that youre removing pieces of your body to burn as fuel.. Can you imagine taking a piece of your heart or liver and actually burning it for fuel? Thats what happens when you begin to starve.br /
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Now that we appreciate how the three assorted food groups function, lets look at why we gain weight and how we can prevent it by controlling what we eat.br /
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When we consume something that contains a large amount of of carbohydrates our body responds by using as much of those carbs as it can. In order for it to burn those carbs effectively and use as many of them as it can, it needs your support. It needs for you to use lots of energy. The more you walk about, think or vigorously exercise, the more fuel is burnt. If you provide more fuel burning than the amount of carbs that can be called upon now, the body simply calls your fat warehouse and commands some fat to be broken down into fuel and it burns the amount that is required. br /
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If, on the other hand, you dont combine forces with the body and you just lie around or become a couch potato and burn minimal energy, the body simply puts those extra carbs back into the fat storage. br /
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Now, lets provide a little terminology so that you comprehend what people are talking about when they converse diets in more scientific terms.br /
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You already have knowledge of fats, carbohydrates and proteins.. The word used to describe the amount of energy you use is calorie. One calorie is the minimal component of energy that the body uses. So, if you see something that claims youll burn 100 calories an hour by doing a particular exercise, you can take advantage of this data to ascertain how long and how intense you need to make your workout practice. If you know that you need to burn X amount of calories in a one hour period in order to reach a specified poundage, youll know what will be required to do to reach your goal by using the calorie count.br /
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“Insulin” is another term you need to be aware of. Most of us recognize and understand that insulin, which is released by the pancreas, is necessary to avoid diabetes. Once the pancreas stops producing enough insulin, you acquire diabetes and you have to keep an eye on your carbohydrate ingestion very vigilantly and you also have to take either medication to arouse your pancreas to create more insulin or, if that isnt effective, you have to take insulin injections.br /
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What most individuals do NOT recognize about insulin is that this is the substance that actually causes the body to store up all that fat. It is the warehouse supervisor. When you curtail the immediate use of carbs, its insulin that takes the unused carbs and stores them in the warehouse. When we consume an excess of carbohydrates insulin begins to saturate our entire body, just running around the clock, storing fat. Thats what garbage food does for you. It notifies the warehouse managers and they perform their job extremely well, 24 hours a day.br /
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“Glucagon” is another enzyme but it is used very little in the occasion that there are so many carbs running around in the body. However, if and when the carbs start to deplete themselves and the body cannot find enough of them to raze for fuel, it is the glucagon that runs the insulin away and begins to go get that idle stored fat and put it to use as fuel. This is a satisfactory condition for the body to be in, using the stored fat. When this takes place, you begin to lose weight because youre not putting a bunch of extra carbs into storage. Instead, youre burning those stored up fats and with each fat used for fuel, you burn so many calories and after a specific amount are burned, you lose so much weight. If you keep this up for a appropriate interval of time, youll lose a lot of weight.br /
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So, in summary, if the body acquires less carbohydrates and you work out habitually and drink lots of water, you will lose weight. This does not mean you have to stop taking in ALL carbohydrates but the minimal amount you take in, the more youll liberate yourself from too much weight. Sounds simple, huh? Theres a reason for that. The tricky part is actually doing it but it is possible if you’re determined to lose that weight properly.br /
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The 2005 Dietary Guidelines emphasize getting all of your nutrients from conventional foods, if possible, but also flag the need for some supplemental nutrients.The fact is that many people do not get all the nutrients they need from diet alone, and there are clear health benefits from getting the full recommended amounts of all vitamins and minerals. A daily multivitamin can go a long way toward filling the gaps, and an additional supplement providing more calcium and vitamin D is advisable for most people, said Annette Dickinson, Ph.D., president of the Council for Responsible Nutrition (CRN), one of the dietary supplement industry’s leading trade associations.br /
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Additionally, supplements of EPA and DHA omega-3 fatty acids may be valuable for people who don’t eat at least two fish meals each week. According to the 2005 Dietary Guidelines, children and adolescents as well as adults often fall short in vitamin E, adults frequently fail to get enough vitamin C, people over age 50 should get the supplemental form of vitamin B-12, women of childbearing age need synthetic folic acid (a B vitamin), and lots of people need extra vitamin D. According to Dr. Dickinson, The good news is that all of these supplemental nutrients can be consumed conveniently and inexpensively in the form of a daily multivitamin, for less than a dime a day.br /
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In addition, the Dietary Guidelines point out that calcium is a critical nutrient that is in short supply for practically everybody—children, teens, and adults. A multivitamin with minerals will provide some extra calcium, but to get the full amount of calcium that is recommended, people will need to use a separate supplement containing calcium (preferably with vitamin D) or consume lots of dairy products or calcium-fortified foods. While conventional foods and fortified foods and supplements are all effective ways to obtain additional nutrients, cost and calories are also factors to consider. The cost of 1,000 mg of calcium can range from 18 cents a day to $1.38 a day, depending on whether a person uses a calcium tablet, soft calcium chews, lowfat milk, a breakfast cereal with added calcium, or calcium-fortified orange juice (listed from lowest to highest cost). The number of calories that will come along with that amount of calcium ranges from negligible to over 300.br /
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Multivitamins and calcium supplements can provide consumers with a major boost in their attempts to meet their nutrient needs while controlling cost and avoiding excess calories, said Dr. Dickinson. The 2005 Dietary Guidelines flag important nutrient shortfalls, and ideally the Food Guide Pyramid (when it comes out) should feature a flag on top to remind people to use appropriate supplements in addition to improving their diets and adopting a healthier lifestyle. Supplements can be an integral part of an optimal diet and should always be viewed in the context of a healthy lifestyle.br /
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See below for a summary of the Dietary Guidelines comments on nutrient shortfalls. The Council for Responsible Nutrition (CRN), founded in 1973, is a Washington, D.C.-based trade association representing dietary supplement industry ingredient suppliers and manufacturers. CRN members adhere to a strong code of ethics, comply with dosage limits and manufacture dietary supplements to high quality standards under good manufacturing practices. For more information on CRN, visit http://www.crnusa.org.br /
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2005 Dietary Guidelines: Nutrient Shortfalls in the General Population Shortfalls for adults: calcium, potassium, fiber, magnesium, vitamin C, vitamin E, and carotenoids (as a source of vitamin A) Shortfalls for children and adolescents: calcium, potassium, fiber, magnesium, and vitamin E 2005 Dietary Guidelines: Recommendations for Special Needs Vitamin B-12 for People Over 50 Although a substantial proportion of individuals over age 50 have reduced ability to absorb naturally occurring vitamin B-12, they are able to absorb the crystalline form. Thus, all individuals over the age of 50 should be encouraged to meet their Recommended Dietary Allowance (RDA, 2.4 mcg/day) for vitamin B-12 by eating foods fortified with vitamin B-12 such as fortified cereals, or by taking the crystalline form of vitamin B-12 supplements.br /
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Iron for Women Based on blood values, substantial numbers of adolescent females and women of childbearing age are iron deficient. Thus, these groups should eat foods high in heme-iron (e.g., meats) or iron-fortified foods with an enhancer of iron absorption, such as foods rich in vitamin C (e.g., orange juice). Folic Acid for Women of Childbearing Age Since folic acid reduces the risk of the neural tube defects, spina bifida and anencephaly, a daily intake of 400 mcg/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant. Pregnant women should consume 600 mcg/day of synthetic folic acid (from fortified foods or supplements) in addition to food forms of folate from a varied diet. Vitamin D for the Elderly, People with Dark Skin, and People Who Avoid the Sun Adequate vitamin D status, which depends on dietary intake and cutaneous synthesis [synthesis in skin exposed to sunlight], is important for optimal calcium absorption, and it can reduce the risk for bone loss. The elderly and individuals with dark skin (because the ability to synthesize vitamin D from exposure to sunlight varies with degree of skin pigmentation) and people who get very little exposure to sunlight (e.g., housebound individuals) may need as much as 1,000 International Units per day to achieve protective blood levels of the vitamin.br /
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Fish, EPA, and DHA Evidence suggests that consuming approximately two servings of fish per week (about 8 ounces total) may reduce the risk of mortality from coronary heart disease and that consuming EPA and DHA (two long chain polyunsaturated fatty acids in fish) may reduce the risk of mortality from cardiovascular disease in people who have already experienced a cardiac event. br /
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This scares me to death, every day you walk down the street it is becoming more and more apparent that the average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons…br /
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· Less incidental activitybr /
· Automated and computerized lifestylebr /
· Longer working hours and less leisurebr /
· Increased consumption ofbr /
processed foodsbr /
· Our food servings are largerbr /
than everbr /
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Being overweight, or obese, has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity is a major risk for heart disease.br /
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Obesity itself has become a major and dangerous epidemic. More than 70% of US adults are overweight and that figure is rapidly increasing.br /
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What do most people do to rid their body of unwanted fat? They diet! Dieting is now a trillion dollar industry and just about every month a new diet is announced.br /
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If you do have weight problems how do you find a diet that is safe, effective and sustainable?br /
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What you do is try to find a diet that includes a variety of foods that you can live withbr /
comfortably. You have to take a long-term view and include plenty of exercise.br /
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A good diet is one that supplies all of the essential vitamins and minerals, and is not high in fat or protein.br /
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Research on people, who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.br /
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Be wary of diets thatbr /
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· Ban a specific food groupbr /
· Promise a quick fixbr /
· Replace a balanced meal with abr /
drink or a snack barbr /
· Make recommendations basedbr /
on single studiesbr /
· Make recommendations to help sellbr /
a single productbr /
br /
Excess weight does not appear overnight and nor will it disappear overnight! In fact the faster you lose weight, the more likely you are to pile the pounds back on.br /
br /
Seek out a program that will help you maintain long-term body fat losses by providing attainable solutions such as a program that promotes lifestyle changes, healthy eating and regular exercise.br /
br /
Regular exercise is important (i.e. strength training) as it burns fat, boosts yourbr /
br /
metabolism and also increases your energy levels. Dietary changes can lead to initialbr /
weight loss, but this is only for the short term. Exercise is essential for maintaining weight loss for the long term.br /
br /
Now let’s take a closer look at what food is made up of and then you will have a good idea of what to look for in your daily eating plan. Firstly we need a wide range of nutrients to perform various functions for a healthy life.br /
br /
These nutrients include carbohydrates, proteins and fat and are all present in the food we eat on a daily basis.br /
br /
The foods containing these nutrients are cereals, legumes, nuts, vegetables, fruits, milk products and flesh foods (fish, meat and poultry).br /
br /
We need all these nutrients to live and thrive and since we receive them through the food we eat, our food must be well balanced and in the proper proportions.br /
br /
Food is a fuel; the body requires this fuel for energy, which is measured in fats, carbohydrate and protein.br /
br /
Each of these nutrients provides different amounts of energy and these are measured in calories.br /
br /
Nutrient Calories per Grambr /
br /
Carbohydrate 4br /
Protein 4br /
Fat 9br /
br /
Let’s look at carbohydrates first, carbohydrates supply energy for our body, they provide fibre for the prevention of disease and taste and texture to food. They are found in cereals, potatoes, fruits and vegetables.br /
br /
They come in two basic forms, simple and complex. Simple carbs are easily identified by their taste and are sweet. Complex carbs, such as potatoes are pleasant to the taste buds, but are not sweet.br /
br /
They are then divided into two groups, high fibre and low fibre.br /
br /
High-fibre foods are the healthiest choices for nutrition and the intake of these foods is associated with a lower incidence of cancer and diabetes. Carbohydrates supply the sort of calories easily burned during cardiovascular exercise.br /
br /
They are often wrongly feared and considered fattening, but the most important factor in weight control is balancing the energy (calories) consumed.br /
Please remember:br /
br /
Energy In is more than Energy Out = Weight gainbr /
Energy In is equal to Energy Out = Weight maintenancebr /
Energy In is less than Energy Out = Weight lossbr /
br /
Different foods affect the ability to exercise at different levels. High levels of exercise (cardio and strength training) require carbohydrate as a fuel source; at lower levels it is fat.br /
br /
A lack of carbohydrate in the diet will lead to fatigue, the inability to exercisebr /
effectively, and excess fat consumption. When our food is digested, carbohydrates are broken down into simple sugars.br /
br /
These sugars are absorbed by the body and used by the muscles or stored as glycogen in the muscles and liver. As our glycogen storage capacity is limited, carbohydrate needs to be continually topped up by the foods we eat.br /
br /
But the body has an unlimited storage capacity for fat!br /
br /
The average person is extremely vulnerable to fad diets and extreme dieting behaviours. The low carbohydrate diet is one of the latest eating plans to hit the streets.br /
br /
This current diet craze is very popular but there are safer and more effective methods based on scientific research, to reduce body fat levels.br /
br /
Low carbohydrate dieting is simply wrong.br /
br /
Why is this? Just as a car runs better on a certain fuel, so does the human body. Unfortunately the latest low-carbohydrate fad diets are not the fuel mix the human body was designed to run on.br /
br /
Carbohydrates contain 4 calories per gram, whereas fats contain 9 calories per gram. For weight loss, the priority is to decrease total calorie intake. Reducing the amount of fat in the diet will make the biggest difference in reducing total daily calorie intake and hence weight loss.br /
br /
Carbohydrate intake is not fattening, excess calorie intake is fattening.br /
br /
If you arent having enough carbohydrates in your diet you will experience:br /
br /
· Fatigue due to low blood sugar levelsbr /
inadequate intake of vitamins and mineralsbr /
· Low fibre intake, which may affectbr /
bowel movementsbr /
· Bad’ breath due to the breakdown products of fatsbr /
(called ketones)br /
br /
The bottom line for carbohydrates and weight loss is to:br /
br /
· Try to balance carbohydrate intakebr /
with activity levelsbr /
· Maintain energy levels bybr /
eating carbohydrate rich foods on a regular basisbr /
· Carbohydrate rich foods are normally low inbr /
fat and nutrient-richbr /
br /
A real weight loss program includes all the food groups, strength training, and low-level aerobics, a slight decrease in your daily calorie levels and a program that can be followed for life.br /
br /
br /
In conclusion try to achieve a balanced diet, eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight controlbr /
br /
br /
br /
[Sponsored] Bryan Seawell is the proud owner of this article and he owns a site called: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i. See how he can help you with his site: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i and allow him to share with you his best known secrets here at his exclusive site, bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy review/a/i/b. Thank you for your trust and belief in Bryan. Hope it will benefit you and others. Have a wonderful day ahead. [Sponsored]br /
br /

Polyols or sugar alcohols are a number of different carbohydrates that are neither sugars nor alcohols–and are commonly used as artificial sweeteners in a range of products, from ice cream to chewing gum.br /
br /
While these tasty sweeteners appear to be the perfect solution for both low-carb dieters and low-carb food producers, recent studies of sugar alcohols have painted a somewhat different picture.br /
br /
To begin with, sugar alcohols are not entirely carb-free. Most studies have indicated that sugar alcohols contain approximately 1/2 to 1/3 the amount of calories as sugar–and in the form of carbohydrates.br /
br /
In addition, studies have shown that sugar alcohols are absorbed by the small intestine, but the process is slower and fractured. This affects a rise in blood sugar, but again is smaller and more gradual than with sugar–and the rise tends to vary from person to person.br /
br /
Sugar alcohols also have a laxative effect on some consumers. Since they are only partially absorbed, they bring water into the bowel–and undigested carbs into the colon, creating gas and bloating as the carbs are acted on by bacteria.br /
br /
Over-consumption of sugar alcohols can often have an adverse effect on low carb dieters, even when they can digest them properly. Sugar alcohols can trigger cravings in low carb dieters, causing them to deviate from dietary restrictions.br /
br /
In addition, sugar alcohols can often cause low carb dieters to choose an unhealthy diet of sweets, which appear to be carb-free, over a varied diet that includes essential nutrients.br /
br /
If you are currently on a low carb diet and want to mix sugar alcohol products into your diet, it is very important that you monitor your total sugar alcohol intake–and keep it at a minimum while consuming a healthy diet.br /
br /
One easy way to do this is to determine the total amount of carbs in sugar alcohol products you are consuming. You can do this by subtracting the amount of fat and protein calories per serving from the total amount of calories per serving. Simply multiply the grams of protein by four and the grams of fat by nine. Now subtract the sum of the two from the total amount of calories per serving.br /
br /
Using these figures, you can determine whether or not carbs are being hidden in carb free sugar alcohol products you consume, allowing you to make a better-informed decision that fits the prescriptions of your low-carb diet.br /
br /
br /
br /
[Sponsored] Bryan Seawell is the proud owner of this article and he owns a site called: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i. See how he can help you with his site: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i and allow him to share with you his best known secrets here at his exclusive site, bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy review/a/i/b. Thank you for your trust and belief in Bryan. Hope it will benefit you and others. Have a wonderful day ahead. [Sponsored]br /

When people hear the term Unified Theory, some times called the Grand Unified Theory, or even Theory of Everything, they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.br /
br /
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu, puts it an equation an inch long that would allow us to read the mind of God. Thats how important unified theories can be. However, unified theories dont have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.br /
br /
Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.br /
br /
One school, I would say the old school of nutrition, maintains weight loss or weight gain is all about calories, and a calorie is a calorie, no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.br /
br /
The other school, I would call more the new school of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the calorie is a calorie mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.br /
br /
This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.br /
br /
Before I go any further, two key points that are essential to understand about any unified theory:br /
br /
A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. So, for me to outline all the information I have used to come to these conclusions, would take a large book, if not several and is far beyond the scope of this article.br /
br /
A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.br /
A calorie is a caloriebr /
br /
The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of calories in, calories out. Translated, if you burn more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.br /
br /
This long held and accepted view of nutrition is based on the fact that protein and carbs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.br /
br /
However, the calories in calories out mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.br /
br /
Even worse, this school of thought fails to take into account the fact that even within a macro nutrient, they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.br /
br /
Translated, not only is the mantra a calorie us a calorie proven to be false, all fats are created equal or protein is protein is also incorrect. For example, we no know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.br /
br /
The calories dont matter school of thoughtbr /
br /
This school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories dont matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories dont matter in such a diet.br /
br /
Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories dont matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!br /
br /
The reality is, although its clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have and they always will. The data, and real world experience of millions of dieters, is quite clear on that reality.br /
br /
The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. Thats not to say people cant experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.br /
br /
Weight loss vs. fat loss!br /
br /
This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables…br /
br /
Brinks Unified Theory of Nutritionbr /
br /
…Thus, this reality has led me to Brinks Unified Theory of Nutrition which states:br /
br /
Total calories dictates how much weight a person gains or loses; macro nutrient ratios dictates what a person gains or losesbr /
br /
br /
This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of carbs, fats, and proteins will lose different amounts of bodyfat and or lean body mass (i.e., muscle, bone, etc.).br /
br /
Some studies find for example people on a higher protein lower carb diet lose approximately the same amount of weight as another group on a high carb lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher carb lower protein diets, but the actual fat loss is higher in the higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low fat diets. The effect is usually amplified if exercise is involved as one might expect.br /
br /
Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).br /
br /
Or, as the authors of one recent study that looked at the issue concluded:br /
br /
Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition.(12)br /
br /
The point being, there are many studies confirming that the actual ratio of carbs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the calorie is a calorie school with the calories dont matter school to help people make decisions about nutrition?br /
br /
Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the down right unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the net, and well meaning friends, but thats another article altogether).br /
br /
Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:br /
br /
An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.br /
br /
A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and visa versa.br /
br /
Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories cant be ignored.br /
br /
This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. bodyfat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.br /
br /
Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.br /
br /
Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.br /
br /
Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or what ever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?br /
br /
Simply asking, how much weight will I lose? is the wrong question which will lead to the wrong answer. To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.br /
br /
Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they cant keep and go against what we know about human physiology and the very laws of physics!br /
br /
There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who dont receive the optimal results they had hoped for and have made yet another nutrition guru laugh all the way to the bank at your expense.br /
br /
Any diet that claims calories dont matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, its a scam. Any diet that tells you it will work for all people all the time no matter the circumstances, throw it out or give it to someone you dont like!br /
br /
br /
br /
br /
[Sponsored] Bryan Seawell is the proud owner of this article and he owns a site called: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i. See how he can help you with his site: bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy/a/b/i and allow him to share with you his best known secrets here at his exclusive site, bia href=http://www.gosavepower.com/home-made-energy-review target=_blankhome made energy review/a/i/b. Thank you for your trust and belief in Bryan. Hope it will benefit you and others. Have a wonderful day ahead. [Sponsored]br /

Dr Atkins diet has been at the heart of heated controversybr /
in recent times.br /
br /
On May 26, 2004 A Florida businessman filed suit againstbr /
the makers of Atkins diet, based on low carb recipes, asbr /
opposed to rival diets which favor low fat recipes.br /
br /
The businessman claimed as a consequence of followingbr /
Dr Atkins diet, he suffers from severe heart disease,br /
necessitating angioplasty and a stent. He is seeking a courtbr /
injunction banning Atkins Nutritionals from marketing itsbr /
products without a warning of potential health risks andbr /
asks for compensatory damages.br /
br /
The Physicians Committee for Responsible Medicinebr /
(PCRM, www.pcrm.org) reported that :about 30 percentbr /
of individuals on an Atkins diet experienced increases in LDLbr /
(“bad”) cholesterol of at least 10 percent in a study publishedbr /
May 18, 2004, in the Annals of Internal Medicine.br /
br /
Two study participants dropped out because of elevatedbr /
cholesterol levels and a third developed chest pain andbr /
was subsequently diagnosed with coronary heart disease.br /
br /
High protein low carb recipes based diets such as Dr Atkinsbr /
diet have been criticized by major health organizationsbr /
including the American Heart Association, the Americanbr /
Dietetic Association, and the American Kidney Fund.br /
br /
The Nutrition Committee of the Council on Nutrition,br /
Physical Activity, and Metabolism of the American Heartbr /
Association states, “High-protein diets are not recommendedbr /
because they restrict healthful foods that provide essentialbr /
nutrients and do not provide the variety of foods needed tobr /
adequately meet nutritional needs. Individuals who followbr /
these diets are therefore at risk for compromised vitaminbr /
and mineral intake, as well as potential cardiac, renal, bone,br /
and liver abnormalities overall.”br /
br /
The PCRM also says they have received more than 560br /
complaints of illnesses and fatalities allegedly related tobr /
Atkins-type diets - low carb recipes - through an on-linebr /
registry…including more than two dozen reports ofbr /
potentially life-threatening cardiac arrhythmias and thebr /
reported death of a 16-year-old girl in Missouri who wasbr /
following a low carb dietbr /
br /
According to PCRM President Neal Barnard, M.D Atkins dietbr /
proponents push dieters to avoid healthy foods, like rice,br /
beans, and pasta, while ignoring the risks of high-cholesterol,br /
high-fat meat and cheese. The idea that cholesterol andbr /
saturated fat don’t matter is a dangerous myth.”br /
br /
In additon to CHD - coronary heart disease - Atkins diet hasbr /
also been blamed for a number of other atrocities, such as:br /
colon cancer, impaired kidney function, osteoporosis,br /
complications of diabetes, and to cap it all: constipation,br /
headache, bad breath, muscle cramps, diarrhea, generalbr /
weakness.br /
br /
In an article titled: Low Carb Diet Truth - Why Atkins Lowbr /
Carb Diet Doesnt Work, Keith Klein (www.ineedcarblo.com)br /
notes that Low carb diets dont produce long-term results.br /
These diets do not work, and are bad for the health.br /
br /
Also, In the case of the low-carb diet, the down-sidebr /
outweighs the up-side by a huge margin.br /
br /
A problem that adds to the confusion is the simple fact thatbr /
cutting back on carbohydrates works, at least for a quickbr /
drop in body fat and body water.br /
br /
The piece of the puzzle missing for most dieters is thebr /
long-term effects on the body due to such a drasticbr /
reduction in carbohydrates.br /
br /
To solve the long-term effects problem, low-carb dietsbr /
such as the South Beach Diet introduce carbohydrates afterbr /
the 14 days initial phase.br /
br /
But what does the other side say? As expected, we hearbr /
a totally different story.br /
br /
One of the most articulate of the Atkins diet defenders isbr /
Anthony Colpo (www.theomnivore.com).br /
br /
Here is a quick summary of his 6 myths article:br /
br /
1. Coronary heart disease (CHD)br /
br /
If you want to maximize your chances of avoiding CHD,br /
a diet high in antioxidants and phytochemicals, a low glycemicbr /
load, and regular consumption of omega-3 fats,br /
appears to be just what Dr Atkins diet recommends.br /
br /
A low carb diet based on paleolithic food choices, that is,br /
a diet based on free-range animal products and lowbr /
carbohydrate, low-glycemic plant foods, fits the bill quitebr /
nicely. So go ahead, eat your steak and salad!br /
br /
2. Low-Carbohydrate Diets Contain Too Much Fat, andbr /
Fat Makes You Gain Weightbr /
br /
Some folks have been so inculcated with the simplisticbr /
fat makes you fat theory that they just cannot believebr /
a diet high in fat can lead to a loss of bodyfat.br /
br /
The fact is, high fat diets can result in spectacular fat lossbr /
- as long as carbohydrate intake is kept low. Eat a diet thatbr /
is high in both fat and carbohydrate and your bodyfatbr /
percentages will head north real quick!br /
br /
The Standard Western Diet (SWD) is typically high inbr /
both fat and carbohydrate - and often leads to obesity.br /
br /
br /
3. Low-carb, High-Protein Diets cause Osteoporosisbr /
br /
A review of the research in this area shows that highbr /
protein intake, in the presence of alkalinising fruit andbr /
vegetable intake and adequate calcium intake, either hasbr /
no adverse affect on bone mass or has a positive affectbr /
on bone mass.br /
br /
We can see that a low-carbohydrate, high fat, high proteinbr /
diet is a far better choice for building strong bones thanbr /
a low-fat, high-carbohydrate diet.br /
br /
It ensures adequate intake of protein; it replacesbr /
acid-forming, phytate-containing grains and legumes withbr /
alkalinising fruits and vegetables; and the fat content ofbr /
such a diet assists the absorption of fat-solublebr /
bone-building vitamins like Vitamin D and K.br /
br /
4. High-Protein Diets Cause Kidney Diseasebr /
br /
Bodybuilders and strength athletes have been consumingbr /
high-protein diets for decades. Given the widespread globalbr /
participation in these activities, if the claims of kidneybr /
damage were true, by now there would be an enormousbr /
number of case studies of ex-bodybuilders and strengthbr /
athletes afflicted with kidney disease.br /
br /
Needless to say, this is not the case.br /
br /
A comparison of healthy subjects eating 100g or morebr /
of protein per day with long-term vegetarians eating 30gbr /
or less of protein per day concluded that both groups hadbr /
similar kidney function. The subjects were aged 30-80 andbr /
both groups displayed similar progressive deterioration ofbr /
kidney function with age.br /
br /
Individuals with healthy kidney function have little to fearbr /
from higher levels of protein consumption.br /
br /
5; Low-Carbohydrate Diets Put You In Ketosis, And Ketosisbr /
Is Dangerous!br /
br /
First of all, it should be pointed out that not all low-carb dietsbr /
induce ketosis. Carbohydrates can be restricted, but notbr /
necessarily to the point where ketosis is induced (dailybr /
carbohydrate intake of 50g or less seems to be a reliablebr /
benchmark).br /
br /
If carbohydrate intake is kept low enough however, onebr /
eventually enters a state known as ketosis, characterisedbr /
by a measurable increase of ketones in the bloodstream.br /
br /
Ketones are an intermediate product of fat breakdown,br /
and are an alternative source of energy to glucose.br /
Ketosis indicates a heightened state of fat-burning.br /
br /
Contrary to the alarmist claims of some critics, there isbr /
nothing dangerous about ketosis. One of the morebr /
important functions of ketones is to serve as an alternativebr /
fuel source for the brain - contrary to the claims of somebr /
that the brain can only use glucose for fuel.br /
br /
Despite the hype, healthy people have little to fear frombr /
ketosis - unless they have a strong aversion to losing fat!br /
br /
6; Low Carb Diets Are An Unproven Fad!br /
br /
This has to be the most ridiculous criticism of all,br /
especially when one considers its source.br /
br /
The human species has been eating a meat-based dietbr /
for 2.4 million years, and analysis of the diets consumedbr /
by recent hunter-gatherer societies (the best availablebr /
surrogate for paleolithic nutrition) shows that plant foodsbr /
comprised, on average, one-third of daily food intake -br /
the rest was derived from animal products.br /
br /
Whats more, the bulk of these plant foods were low-glycemic,br /
low-carbohydrate items such as nuts, seeds, wild fruits andbr /
vegetables.br /
br /
Carbohydrate-rich cereal grains did not appear in anybr /
meaningful quantity in the human diet until the onset of thebr /
agricultural revolution some 10,000 years ago.br /
br /
Humans evolved on meat-based, low to moderate carbohydratebr /
nutrition, meaning that low carbohydrate diets are far more inbr /
accordance with mans genetic evolution than the low-animalbr /
fat, high carbohydrate nonsense that is currently espousedbr /
by mainstream authorities.br /
br /
The anti-animal fat, high carbohydrate diet concept isbr /
a mere 4 decades old, nothing more than a speculativebr /
construct of mid-twentieth century researchers who were atbr /
a loss to explain the high prevalence of CHD in modernizedbr /
countries.br /
br /
While the paleolithic diet kept the human species thriving forbr /
over two-million years, the track record of the high-carbohydrate,br /
grain-based diet movement is atrocious - their persistent,br /
fanatical rantings against animal fats have been remarkablybr /
successful in driving people towards vegetable fats andbr /
carbohydrate-rich foodstuffs, the increasing consumptionbr /
of which has been accompanied by alarming increases in thebr /
incidence of obesity and Type-2 diabetesbr /
br /
And here is his conclusion, which I quote as is:br /
br /
Those criticising low-carbohydrate diets often do so underbr /
false pretenses. They unfairly equate high-carb, high-fat dietsbr /
with low-carb, high-fat diets, even though they have vastlybr /
different metabolic effects.br /
br /
Another tactic employed by such critics is to create fear ofbr /
possible adverse effects, which upon closer inspection onlybr /
concern individuals with certain metabolic defects. As we havebr /
seen, this tactic is applied to claims of kidney damage andbr /
ketoacidosis, even though there is no evidence thatbr /
low-carbohydrate diets initiate these ailments.br /
br /
Indeed, hypertensive kidney damage and ketoacidosis arebr /
complications of diabetes, a disease associated withbr /
excessive carbohydrate intake.br /
br /
Years ago, I believed the high-carbohydrate propagandabr /
and followed a low-fat, high carbohydrate diet. When itbr /
became apparent that this diet was not conducive to optimalbr /
health and performance, I had no choice but to experiment.br /
Through trial and error I adopted a paleolithic-stylebr /
low-carbohydrate diet. The result has been a markedbr /
improvement in energy, mental focus, blood sugar control,br /
and an ability to maintain year round single-digit body-fat levels.br /
I encourage all my personal training clients to followbr /
low-carbohydrate nutrition, and those who take my advicebr /
invariably experience benefits similar to my own.br /
br /
There you are, with the pro and cons of Atkins diet.br /
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