Pros And Cons Of The Atkins Diet

The Atkins diet is one of the most popular low carbohydrate diets on the market today. Its popularity has sparked dozens of look-a-like diets who centre on the same principles of high-protein, low-carbohydrate eating. There are a lot of fish in the sea when it comes to choosing a low-carbohydrate plan.

Studies have shown that low-carbohydrate eating has many benefits. There have been scientific results that low-carbohydrate diets like Atkins do create significant weight loss without having to restrict calories. People who use the Atkins diet have also reported this. There are studies that show that low-carb eating improves triglycerides, reduces blood glucose for diabetics and pre-diabetics and increases good cholesterol (HDL). Low-carbohydrate dieting has been scientifically proven to improve insulin sensitivity, decrease blood pressure and lower blood insulin levels. When compared with low-fat diets, low-carb dieters lose less muscle mass.

Although not scientifically proven, there are many common benefits reported by Atkins dieters and other low-carb dieters. These include an increase in energy, a reduced craving for sweets, better concentration, improved mood and an lessening of depression type symptoms.

However, there are also some benefits that are specific to the Atkins diet. If you have been a low fat dieter in previous years, you’ll enjoy eating all of those “forbidden foods” that you once had to go without. Steak, butter and cream are a regular part of Atkins dieters’ meals. There is a certain pleasure that goes along with eating foods that were once off limits. Atkins dieters are encouraged to eat their full of rich meats, cheeses and fats and oils.

Atkins is also simple to use, compared with some other low-carb diets on the market. There are some basic food carbohydrate counts that you’ll need to learn, but after that, you are free to eat from the acceptable food lists.

Dr. Atkins also emphasized finding your own personal carbohydrate level. Different people have different levels of carbohydrate tolerance. While some gain weight on just 90 carbohydrate grams a day, others can live comfortably at 120 carbohydrate grams. During the ongoing weight loss phase and pre-maintenance phase of the diet, you will learn your personal carbohydrate count that will help determine your carbohydrate goal for life.

The popularity of Atkins is a double-edged sword for dieters. There is a lot of information available on the diet, which makes it easy to find resources and support. There have been many, many Atkins books written and there are endless amounts of websites that offer tips and group support. However, everyone has heard of Atkins and probably has an opinion on it. There are some big misconceptions out there about the nature of the diet, and you’ll no doubt have to defend your new way of eating from time to time.

There are some other minimal downsides to using the Atkins program. You do need to count carbohydrates in everything you eat to make sure that you are staying within your personal carbohydrate range. There is also the issue of Induction, the most hotly debate aspect of the plan. Induction can be difficult to get through if you’ve had a diet that centres on carbs and sugar. Also, many people try Induction and mistakenly believe that this is the way that the whole diet is going to be. They end up quitting before they get into the actual Atkins plan.

Sometimes, although it is not common, people will experience a carb crash on the 3rd to 5th day of the diet. This reaction is a result of their body finally experiencing ketosis, or running on fat instead of carbohydrates. The effects are transient, but many people have sworn off low-carb diets entirely because of this happenstance.

Overall, with the minor drawbacks considered, Atkins is one of the most popular low-carb diets for a reason. It works. Thousands of people have had success with the Atkins approach to the low-carb way of living.

Polyunsaturated Fats Reduce Heart Disease Risk - Find Out How To Add Them To Your Diet

Monday, November 17, 2014 by: PF Louis

(NaturalNews) Perhaps the most confusing aspect of diet and nutrition revolves around fats and fatty acids. There are many disagreements with what fats are healthy and unhealthy, and very few of the different types of fats have a solid consensus on health.

So far, there seems to be consensus on omega-3 fatty acids as both essential and healthy. These fatty acids are found in various fish oils, nuts and seeds like flax and chia. For optimal digestion, flax seeds should be ground and eaten within two hours, and flax seed oils should be refrigerated to avoid spoiling.

Another solid consensus has been established with trans fatty acids or processed plant oils that are partly hydrogenated. This consensus agrees that processed oils, such as hydrogenated margarine and various hydrogenated plant or seed oils are very unhealthy. They're used often because they're cheaper than cold-pressed plant oils, have longer shelf lives and are perfect for deep frying with the same oil over and over. They are ubiquitous in processed and fast foods.

Where consensus is lacking revolves mostly around saturated fats. Those are mostly animal or dairy fats such as butter or cheeses. Then there are the saturated fats in plant oils such as coconut and palm oils. The recommendations range from the extreme of avoiding all saturated fatty acids (SFA) to indulging in them.

Many health specialists and even cardiologists now disagree with the long-held supposition that SFAs are responsible for poor heart health and arteriosclerosis (arteries hardening or clogging). Coconut oil's medium-chain triglycerides (MCT) have demonstrated a unique ability to be converted to ketones, which act as both a brain fuel booster and neuron restorer to improve dementia sufferers' lives.

There has been some success with using a diet high in saturated fats to reverse cancer in some. The Paleo Diet focuses heavily on saturated fats, and more and more are seeing the health follies of avoiding saturated fats that are pure and untainted by external chemical influences. Too bad for the low- or no-fat food makers who have exploited the fat myth long enough.

Saturated fats tend to remain solid at cool room temperatures, while cold-pressed or mechanically extracted polyunsaturated or monounsaturated fats remain liquid unless heavily chilled.

If an oil smokes while cooking, it's becoming toxically tainted. The least stable oil for cooking would be monounsaturated fats, like olive oil, while polyunsaturated fats

such as safflower oil are more stable heated. For cooking, saturated fats are the most stable.

So what about fats and cardiovascular health?

A University of Eastern Finland group recently concluded a 21-year epidemiological study on 1,981 men between the ages of 42 and 60 who are part of the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study.

The KIHD study is an ongoing prospective, population-based cohort study designed to investigate risk factors for cardiovascular disease and atherosclerosis among middle-aged men from eastern Finland, a population with one of the highest recorded rates of coronary heart disease (CHD).

During the 21.4-year follow up, 565 men were diagnosed with a coronary heart disease, out of which there were 183 cardiac death events. The researchers concluded:

Our results suggest that SFA intake is not an independent risk factor for CHD, even in a population with higher ranges of SFA intake. In contrast, polyunsaturated fat intake was associated with lower risk of fatal CHD, whether replacing SFA, trans fat, or carbohydrates.Remember to avoid all fats that have the word hydrogenated on the ingredients list. Those are the nasty unhealthy trans fatty acid fats. Also watch out for GMO sources such as cotton seed and corn oils. Despite the commonly held notion as being healthy, canola oil is considered an unhealthy option by many experts.

So loosen up. Go ahead and enjoy healthy fats of all types. Our bodies need fats for brain and nervous system tissue, cell walls and the ability to convert sunlight into vitamin D3.

Sources for this article include:

http://www.uef.fi

http://atvb.ahajournals.org

http://www.heart.org

http://www.heart.org

http://www.heart.org

http://www.heart.org

http://www.naturalnews.com/047682_polyunsaturated_fats_heart_disease_risk_healthy_diet.html?utm_content=buffer13aec&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

 

 

10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet...

The Best Foods to Eat at Every Time of Day

Choose the right meals, snacks and drinks to boost your health all day long.

Eats by the Hour

It’s not just what you eat, but when you eat that matters. “Our food dictates everything from our mood and energy levels to sleep patterns and cravings,” says Marci Anderson, a registered dietitian in Cambridge, MA. So whether you want to feel alert in the morning, blissed-out at lunch or sleepy at night, smart food choices can get you there. You don’t have to eat everything that follows in one day; just pick what suits your needs.

1.) 7 A.M. Goal: Feel full

Are you hungry when your alarm goes off? Good! “That’s a sign that your metabolism is revved up,” says Anderson. And eating, rather than skipping breakfast, is associated with better metabolism and health, she says. Eat within an hour of waking up and aim for a balance of complex carbs, fats and protein, which helps control your appetite throughout the morning, according to research from the University of Missouri-Columbia. Some suggestions: oatmeal topped with peanut butter and berries or whole-wheat toast topped with Cheddar and avocado.

2.) 9 A.M. Goal: Focus on work

You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants—in particular EGCG—have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study.

3.) 11 A.M. Goal: Avoid treats at the meeting

Yes, the breakfast on slide 2 keeps you satisfied, but it’s normal to feel hungry again after three or four hours. Eating a small snack before a meeting stocked with cookies or doughnuts takes the edge off your hunger, so you can resist temptation. Anderson recommends a cup of lowfat Greek yogurt because it contains 15 to 20 grams of filling protein to reduce cravings. Then, if a doughnut still looks good, grab a half and savor the splurge back at your desk.

4.) 1 P.M. Goal: De-stress at lunch

If your morning tasks leave you anxious, try a salad with spinach, summer squash and zucchini topped with quinoa on your break. The vegetables provide plenty of vitamin B6, which helps make mood-stabilizing neurotransmitters and aids nervous system function. Quinoa, a complete protein, is rich in magnesium, and that relaxes blood vessels and muscles, says Boone. You can also sprinkle maca root powder on top, she adds. The nutty-tasting veggie “may enhance the body’s natural ability to respond to stress,” she says.

5.) 3:30 P.M. Goal: Beat an afternoon energy slump

You may want to reach for a sweet latte, diet cola or bag of candy to battle afternoon fatigue, but caffeine can prevent you from falling asleep later, while sugar can bring on a crash that leaves you even more tired. A snack of whole foods, on the other hand, provides real energy for a productive afternoon. Try an ounce of nuts, like almonds, walnuts or pecans, or a nut-and-fruit bar like a Larabar. Bonus: Moderate nut consumption has been linked to a slightly lower weight and waist circumference, finds an analysis of many studies published in the American Journal of Clinical Nutrition.

6.) 5 P.M. Goal: Fuel up for a workout

An early evening workout may bolster your performance and energy at the gym, according to a small 2009 study. So if you’re heading there after work, make sure you adequately fuel your muscles. Aim for easy-to-digest carbs, which provide a quick hit of energy without upsetting your stomach. Think a small smoothie with milk, yogurt and berries. If you’re not hungry, drink coconut water—it’s got sugar and electrolytes to keep you pumped and hydrated, says Boone.

7.) 7 P.M Goal: Stay slim at dinner

You’re probably more sedentary after supper, especially when the temperature drops in winter. Though the best way to torch calories is with a post-meal walk, you can also bump up your burn by adding chili peppers to your meal. The heat from their capsaicin can help spike metabolism and control appetite, according to research from Purdue University. Another slimming strategy: Cook with herbs and spices. When people ate a reduced-fat but spiced-up meal in a University of Colorado study, they reported liking it more than the full-fat version. Why? Spices contribute loads of flavor, but zero calories. So shake on smoked paprika, oregano and garlic powder.

8.) 10 P.M. Goal: Fall asleep

If you’re having trouble catching zzz’s, first ask yourself if you’re hungry. If so, pour yourself a glass of vanilla soymilk, suggests Anderson. It contains carbs, which promote the production of tryptophan, the amino acid that makes Thanksgiving dinner guests need a nap after turkey. “The body uses it to produce serotonin, a neurotransmitter that tells the brain to go to sleep,” she says. Plus, the calcium in the drink helps relax blood vessels for an extra calming effect.

http://www.healthdigezt.com/the-best-foods-to-eat-at-every-time-of-day/
 

10 Surprising Flat Belly Foods

Whether your abdominal problem stems from bloating/gas or from being overweight and you want to get it flat and firm again, the following foods will help out. They promote overall digestive health as well as oftentimes boosting your metabolism and raising the energy levels so you can stay active and healthy.

Fennel Seeds

Fennel seeds have a pleasing, licorice-like flavor and they are great to eliminated excess gas and bloating. They do this by relaxing the muscles of the digestive tract and allowing the gas to pass naturally. They are also rich in calcium, magnesium, iron and dietary fiber.

Salmon

Salmon is a great weapon in the war on belly fat: it is rich in both Vitamin D and omega-3 fatty acids, both of which help the body to shift weight from the abdomen and encouraging the body to burn fat rather than to store it.

Eggs

Eggs for breakfast generally help you to keep from overeating for the rest of the day. This is because they are packed with protein to keep you feeling full and Vitamin B-12 which helps your body break down fat more efficiently.

Olive Oil

This is rich in the healthy monounsaturated fat that helps regulate blood sugar levels (this aids in appetite suppression) and boosts the body’s ability to break down and utilize fat. It has also been linked to better levels of lipids in the blood.

Asparagus

Of all the vegetables, asparagus arguably is one of the best for a flat belly: it contains pre-biotics, which support healthy flora in the digestive tract, and it also is rich in fiber to promote digestive health and has natural anti-inflammatory properties which soothe gastric inflammation.

Whole Grains

Losing abdominal fat is also easier if whole grains are part of your diet. This this mainly because they are so high in dietary fiber which regulates blood sugar and staves off hunger. They are also rich in vitamins, minerals and antioxidants to promote overall health.

Bananas

The potassium in bananas acts as a natural diuretic to release excess sodium and water from body. They can also promote good digestion and prevent constipation since they are so high in dietary fiber.

Greek Yogurt

Another tasty way to promote a flat belly is daily intake of Greek yogurt. The live active cultures that this yogurt contains makes your digestive system more efficient and its high protein content makes it extremely filling.

Cucumbers

High in fiber and water content, low in calories and containing natural anti-inflammatories, cucumbers are a natural choice for losing belly fat and maintaining a healthy digestive tract. They are great in salads or sandwiches.

Water

Drinking sufficient water will also help lose belly fat. It staves off hunger, causing you to eat less and makes the entire digestive tract run more smoothly and efficiently. It also helps, if you are eating a high-fiber diet, to move that fiber through your system.

So if you are serious about getting a flat belly and improving your digestion and overall health, these ten foods can help you on that journey. The good news is that dietary therapy like this is even more effective if you can combine it with a regular exercise program to achieve well-being.


http://blogs.naturalnews.com/10-surprising-flat-belly-foods/

Health Benefits of Coconut

Health Benefits of Coconut 1 – Coconut for Weight Loss
Coconut oil promotes weight loss. Researchers have discovered that besides coconut oil not increasing body fat, it in fact produces a reduction in white fat stores.

In a study of obese mice that received a diet rich in either coconut or safflower oil, mice that received the coconut oil were found to have made much less fat cells than mice that received the safflower oil.

Due to the fact that the medium-chain fats found in coconut are absorbed easily and made use of as a source of energy by the body preferentially, the body’s metabolic rate is actually increased.

Health Benefits of Coconut 2 – Coconut for Fungal Infections
The lauric acid found in coconuts as well as its derivative monolaurin which is converted from lauric acid in the body, is effective in eliminating various fungi, such as Candida albicans and ringworm.

Nutrients in Coconut
The fat in coconut is nearly all the immune boosting medium-chain saturated fat.  The flesh of a coconut consists of around 50% water and about 35% coconut oil, 10% carbohydrates, and 3.5% protein. Coconuts are a great source of molybdenum, manganese and copper. Coconut also is a good source of zinc and selenium.

History of Coconut
The coconut palm is believed to have come from someplace in the Malayan archipelago and was soon spread by nature and man. Herb infused coconut has been made use of in Ayurvedic medicine for nearly 4,000 years as an effective parasitic skin disease treatment.

Approximately 20 billion coconuts are harvested every year, and even though the Philippines, Indonesia and India are the major producers, the coconut palm also grows in the tropical regions of Asia, Latin America, the Pacific Islands and East Africa.

 

 

 

http://www.aboutnutritionfacts.com/health-benefits-of-coconut.html

8 Important Nutrients to Boost Health

 

As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. When you transition to a healthier diet, it is important to educate yourself about the nutrients your body will need on a daily basis.

It’s important to learn how to create a balance of protein, carbohydrates and quality fats with each meal. There are eight essential nutrients including protein, iron, zinc, magnesium, calcium, B12, iodine and Essential Fatty Acids which are necessary to boost and optimize our health.

1. PROTEIN

A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:

·       Beans, legumes, lentils and peas

·       Free range eggs

·       Raw milk, cheese and yogurt.

·       Nuts and seeds, which benefit from soaking in water or sprouting first

·       Non-dairy nut and seed milks

NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”

2. IRON

One of the most common deficiencies in the world, iron is an important nutrient, integral to many bodily processes. It is especially essential for pre-menopausal and pregnant women, who tend to have this deficiency. If you feel tired, low in energy, suffer from headaches or hair loss, a pale complexion and weak nails, you could be suffering from iron deficiency.

Strong, healthy blood requires proper amounts of Iron. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.

3. ZINC

 

Two billion people may have a zinc deficiency, yet it’s an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Because the human body does not store Zinc, it is essential to obtain it from the food you eat. The RDA for adult women is 8mg and for men is 11mg.

·       Cocao, oysters, wheat germ (zinc)

·       Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli

·       Nuts, seeds: almonds and cashews

·       Beans, lentils, legumes, peas, in cooked and sprouted form

·       Fruits and dried fruits: apricots, dates, and raisins

·       Date syrup and molasses

4. MAGNESIUM

Magnesium plays a more important role than calcium in the body. It reduces your risk of cancer, and controls the entry of calcium into each and every cell–a physiological event that occurs every time a nerve cell fires! When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are. Without adequate magnesium, too much calcium gets inside the cell. This causes cramping and constrictions in ways you many doctors never consider.

Earlier dietary surveys show that a large portion of adults do not meet even the RDA for magnesium (320 mg per day for women and 420 mg per day for men) which is below the level necessary for optimal health being 500mg+ per day for both men and women.

·       Green, leafy vegetables, starches,

·       Grains and nuts, and raw milk.

5. CALCIUM

In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:

·       Dark greens: broccoli, kale and Chinese cabbage

·       Sea Vegetables: wakame, arame, dulse, hijiki, and kelp

·       Dairy products: milk, yogurt and cheese

6. IODINE

Iodine is a mineral found mostly in seafood (including seaweed) that helps the body synthesize hormones, including thyroid hormone. This important mineral has been slowly but steadily leaving our food stream. The chemicals in fertilizers used in modern farming and chlorine added to water bind to iodine and prevent it from being utilized by our bodies. Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also leads to underactive thyroid and may increase the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has suggested that more than two thirds of teenage girls and 15 percent of adult females in the US have an iodine deficiency.

Caution: Too much iodine can also be harmful. although the World Health Organization (WHO) recommends 200-300 micro grams of iodine daily during pregnancy for normal fetal thyroid hormone production and neurocognitive development, 1,100 micro grams is considered to be the safe upper limit for daily ingestion by the US Institute of Medicine.

·       Eggs, fish and seafood are good sources.

·       Vegans can go for seaweed, cranberries, organic strawberries and himalayan crystal salt.

7. VITAMIN B12

Vitamin B12 is an important nutrient, especially for those following strict vegan lifestyles. It is required by your body to make new red blood cells and help keep your nervous system healthy. Without it, permanent damage can result. B12 can also lower homocystein levels, which is great news since elevated homocysteine levels may cause heart disease and strokes. A deficiency leads to anaemia and its symptoms include tiredness, pale complexion and breathlessness. It can also cause memory loss, confusion, mood swings and depression.

Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12. Meat and eggs are some of the best sources, however, if you’re a vegetarian or vegan, it may be essential to occasionally use a B12 patch or high quality B12 supplement in your diet.

8. ESSENTIAL FATTY ACIDS

Research says that eating more omega-3 fatty acids makes one live longer, look better and feel happier. A deficiency, on the other hand, can cause depression, mood swings and even aggressive behaviour. These fatty acids prevent heart disease, are good for your eyes, help you shed pounds and keep your skin and hair in good condition.

The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.

·       Extra Virgin Olive oil

·       Sesame oil

·       Raw butter and clarified butter

·       Coconut oil: a saturated vegetable oil that has proven beneficial in the diet

·       Omega-3 oils: Flax, hemp and walnut oils

  

http://www.healthdigezt.com/8-important-nutrients-to-boost-health/

What 200 Calories Looks Like In Different Foods

This is worth thinking about and sharing.


http://www.youtube.com/watch?v=0j9ozbN681s