Low Fat or Low Carbohydrate Diet?

Low fat diets - where did this idea come from?

Already in the 1960s a high intake of fat, in particular saturated fat was associated with heart disease. This was due to saturated fat being linked to having raised LDL cholesterol which in turn was/still is seen as the "bad" cholesterol. However, without going into any detail about cholesterol and how and where it is dissolved, let me just say that there is no "good" or "bad" cholesterol.

Nevertheless, the whole idea behind a low fat diet came from the fact that it was the cause of heart disease, which as matter a fact has never been proven, but came on the background of observational and cohort studies. Yet, these methods of not only collecting data, but also analysing it means limitations and perhaps even research bias. Randomised controlled trials are at any point in time the best method for investigating causality although it still might be difficult to identify the exact cause as you can not eliminate the fact that there always will be confounding variables such as genetics and to a certain extent the environment which are hard and even impossible to control.

Therefore, the fact that today's society is build up around myth's and "poor" science is frustrating. Especially, since there is so much evidence to suggest that saturated fat is not bad for us and that LDL cholesterol levels have nothing to do with one's intake of saturated fat.

So, why is it that the government in their healthy eating guidelines still preach "low fat" and to avoid saturated fat?

It is a question that still remains to be answered..

However, what we do know from abundance of research is that carbohydrates is the "bad" guy and not fat or even saturated fat.

Carbohydrates

To recap from my last article.. Carbohydrates are basically sugar which causes an increase in insulin levels. When insulin levels are raised only carbohydrates can be used as fuel/energy which in turn prevents our fat stores from being used.

As Gary Taubes writes:

"If energy goes into the fat tissue faster than it comes out, the energy stored in the fat tissue has to increase."

Having said that, a lot of people are still of the belief that we need carbohydrates as an energy source and especially for our brain. However, this is a common misconception and I would like to make it clear that this isn't true. Research suggests that when we consume a limited amount of carbohydrates, the molecules called ketone bodies are synthesised by the liver and used as energy for the central nervous system and brain. In addition, when no carbohydrates are consumed, the body is clever enough to obtain/develop energy from ketone bodies as well as other sources such as glycerol and glucose.

Additionally, we know from research and anecdotale reference that tribes such as the Inuits, the Pima Indians and the Masai's for a long time and to an extent still eat limitied or no carbohydrates, but to a much greater degree live on high fat and protein. Yet, they are still alive and report of no ill health.  So, where is this evidence to suggest that fat and in particular saturated fat is bad for us?

Paleo diet

Over the last couple of years, the word "Paleo" has become more and more used and well-known, in particular among people interested in eating healthily and wanting to lose weight. It has almost become the new trend in "dieting", just as the Atkins Diet in the 70′s when it first came out. However, the Paleo diet is not a "new" diet, but a diet based on the presumed diet of our ancestors who consumed high amounts of wild animals and plants mainly consisting of: meat, fish, vegetables, eggs, seasonal fruits, nuts and roots. Please note, there is no mentioning of dairy products, refined sugar, processed oils, grains or potatoes.

Also, anectodale evidence suggests that people feel better, less lethargic and lose weight when consuming less carbohydrates and instead consume higher amounts of fat and protein. However, people are individuals and therefore, "no diet fits all". On the other hand, I would say that the majority of people would benefit from eating less carbohydrates and relying more heavily on fats and protein, and yes, even saturated fat!

Anna

My name is Anna Kristensen and I'm the founder of Global Future Fit which is a residential summer weight-loss camp for children, teens and young adults aged 11-21 years in the UK.
Global Future Fit is however no fat camp. It is an educational and fun camp that builds the foundation for a healthier and happier life.
If you would like to know more about us, please visit our website: http://www.globalfuturefit.com or contact me directly at anna@globalfuturefit.com.

Article Source: http://EzineArticles.com/?expert=Anna_Kristensen

The Best Protein Source For Weight Loss

It is likely that some of you chose to read this article because you were looking for the latest and greatest in protein supplements or what to look for in a protein supplement to help you build lean rock-hard muscle.

Sadly, that is not where this article is going.

Sure there are a lot of products on the market that would likely be viable protein sources as a part of your plan for eating to lose weight, but have you actually looked at the ingredients in those drinks and powders?

Did you notice that one of those ingredients might be eggs or egg whites?

Eggs are easily dollar for dollar and pound for pound the best source of protein that you can put into your body. There is no other beef, chicken, pork, bison, lamb, or fish that is as pure and as healthy as that of an organic egg.

Wait a minute, an organic egg?

That is correct, non-organic eggs while still cost effective do no pack the same amount of micronutrients that an organic egg would. One of those nutrients that is a little lacking in a non-organic egg is Omega-3 fatty acids which is important in reducing inflammation.

All in all, the egg is easily one of the best foods you can put into your body. Hold on, but they are high in cholesterol are they not?

You would be correct again, they are high in cholesterol, but there are two kinds of cholesterol- the good and the bad, HDL and LDL or high-density lipoprotien and low-density lipoprotien.

Eggs are high in HDL cholesterol which will actually help prevent LDL cholesterol from doing damage to your artery walls throughout your body. Picture the HDL molecules as a beach ball and the LDL as a baseball, which would do more damage to your artery wall?

Even though they might scare your cholesterol number a bit, they actually have the purest form of protein that you can find in the egg white close to 99% of it is protein.

So should I eat just the white?

Do not get ahead of yourself, while it is a good idea to eat the white, do not discredit eating the whole thing. The yolk is where the healthy fats, and other nutrients reside along with additional calories that your body actually does need.

The next time you are at a health food store or looking to buy a protein powder check the label and see if eggs or egg whites are an ingredient. If that is the case it might be a good idea to put down that container and head to the grocery store for a dozen organic eggs. They going to be healthier for you to eat, more satisfying, and a lot easier on your wallet.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

Article Source: http://EzineArticles.com/?expert=Erik_D_Walker

Nutrition Needs in the Adults

It really is common information that the demographic profile of most nations points to an increase inside the population with the elderly. The nutrient requirement in the elderly and the concerns for the wellness and nutrition of your elderly are far unique from any other population group. Immediately after fifty years of age, there are several metabolic and physiological adjustments that affect the nutritional requirements of a person. There is a tremendous fall in the metabolic price which can be as higher as thirty % more than a lifetime. This leads to decreased caloric wants, which might be difficult by changes in an older person's ability to balance meals intake and energy demands.

It's a very good practice to speak to the elderly about the meals they've taken for the duration of the day so as to monitor their state of nutrition. Even using a decreased caloric want, many older people have difficulty finding enough calories, which can sooner or later cause chronic fatigue, depression, and also a weak immune program. This predicament may not appear severe adequate but can have profound impact on the well-being of your elderly. Hence, superior well-being for the seniors should be on the agenda of those taking care of them.

As we age our physique composition alterations with a decrease in lean tissue mass (as substantially as 25%) and an increase in body fat. Such modifications may be accelerated mainly because older adults make use of dietary protein much less effectively and may possibly essentially require a greater than advised volume of high top quality protein in their diet program to preserve lean tissue mass. These changes in metabolism and physiology may be exaggerated as a consequence of complications from digestive difficulties, oral and dental problems, and medication-related consuming and nutrient complications. There's enough scientific proof that superior nutrition promotes vitality and independence whereas poor nutrition can prolong recovery from illness, increase the charges and incidence of hospitalization, and bring about poor high-quality of life.

Superior nutrition is, consequently, standard for the high quality of life. And even though the evidence from the worth of nutritional balance is clear, the nutritional status of lots of older individuals lacks that balance plus the dilemma is normally complex by a fear of foods along with the diet plan connected information that is definitely thrust on them.

Total Calorie Requirement: Calorie requires alter inside the elderly on account of much more body fat and much less lean muscle. Significantly less activity can additional reduce in calorie desires. The challenge for the elderly is usually to meet exactly the same nutrient demands as after they had been younger, however consume fewer calories. It's greater to pick out foods higher in nutrients in relation to their calories. Such foods are deemed "nutrient-dense." For instance, low-fat milk is extra nutrient dense than common milk.

Its nutrient content would be the very same; however it has fewer calories simply because it has significantly less fat. Protein absorption might reduce as we age, and our bodies may make less protein. This will not imply protein intake ought to be routinely enhanced, due to the basic decline in kidney function. Excess protein could boost the strain on kidneys. It is also excellent to decrease overall fat content inside the diet program. Whilst it is actually the easiest method to cut calories, it is actually usually necessary because of chronic ailments.

Carbohydrates, should contribute about 60 % of calories inside the everyday diet program. The emphasis really should even so be on complex carbohydrates. The elderly are prone for Glucose.
Complex carbohydrates place significantly less pressure on the circulating blood glucose than the refined carbohydrates. It's to be noted that adequate fiber, with each other with sufficient fluid, aids sustain regular bowel function. Fiber also is believed to reduce threat of intestinal inflammation.
Vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all sources of dietary fiber.

Vitamins and Minerals

Vitamin deficiencies may not be clear in lots of older men and women. However, any illness puts a pressure around the physique and utilizes up each of the nutrients retailers and makes the person vitamin deficient. Medicines also interfere with all the absorption of lots of vitamins. Eating nutrient-dense foods becomes increasingly vital when calorie desires decline but vitamin and mineral requires stay higher. The physique can retailer fat-soluble vitamins and ordinarily the elderly are at reduce threat of fat-soluble vitamin deficiencies.

It's greater to provide vitamin D-fortified milk for the housebound, nursing house residents, and anybody who will not get adequate exposure to sunlight. Iron and calcium intake at times seems to become low in several elderly. To enhance iron absorption from non-meat sources, which include cereals, eat a wide choice of foods, like calcium-rich foods including low-fat dairy items.

Add vitamin C-rich fruits and vegetables.

Thus, have juice or sliced fruit with cereal preparations. Zinc could be related to particular ailments in the elderly. It can also be an element with vitamin K in wound healing. Zinc along with vitamins C and E, and also the photochemical lutein, zeaxanthin and beta-carotene might help prevent or slow the onset of age-related macular degeneration.

The top technique to receive these nutrients is always to consume a minimum of 5 servings of fruits and vegetables, specially dark green, orange and yellow ones. Very good options include spinach, broccoli, peas, and oranges. It is also advised to seek the advice of a physician to view if a supplement may well also be important. Vitamin E might have a prospective part in the prevention of Alzheimer's illness. Investigation has shown that eating foods with vitamin E, like complete grains, peanuts, nuts, vegetable oils, and seeds, may perhaps enable minimize the risk of Alzheimer's illness.
On the other hand, precisely the same advantages are certainly not observed with vitamin E from supplements. Low levels of vitamin B12 happen to be linked with memory loss and linked to age-related hearing loss in older adults. As we age, the quantity of the chemical in the physique, required to absorb vitamin B12 decreases. To avoid deficiency, older adults are advised to consume foods wealthy in vitamin B12, for instance eggs and dairy foods, frequently.

Drugs used to handle illnesses like hypertension or heart disease can alter the will need for electrolytes, sodium and potassium. Although absorption and utilization of some vitamins and minerals becomes much less efficient with age, larger intakes don't seem to become necessary. As for any age group, it is critical to get pleasure from a wide number of foods.

Water drinking

Water frequently, water as a nutrient receives small interest after someone is old adequate to talk.
Nevertheless, of each of the nutrients, water could be the most important, serving lots of crucial functions. Sufficient water intake reduces tension on kidney function, which tends to decline with age. Sufficient fluid intake also eases constipation. With all the aging procedure, the ability to detect thirst declines. Drink plenty of water, juice and milk to keep hydrated. Drink the equivalent to 5 to eight glasses each day.

Number of Foods People today of all ages has to have more than 40 nutrients to stay healthful. With age, it becomes more crucial that diets contain sufficient calcium, fiber, iron, protein, and also the vitamins A, C, D and Focalin. Cut down calories, select nutrient-dense foods, and enjoy smaller portions of foods higher in fat, sugar and sodium mainly because no one food or pill provides all the nutrients, consume a number of foods to acquire the complete spectrum of nutrients. Assortment often is lacking within the diets from the elderly, who often eat precisely the same foods over and over once again.

The following recommendations are usually attempted:

* Consume breakfast foods for lunch or lunch foods for dinner.
* Use colour as a guide for range inside a meal. An excellent meal must deliver 3 distinct colors on the plate. * Enhance the variety of texture in meals. Add entire grain breads/ Roti (rye or wheat), complete grain cereals, and cooked legumes (beans of all forms, lentils, dried peas).
* Consume at the least 5 servings of fruits and vegetables every day
* To lower calories select nutrient-dense foods. Enjoy smaller sized portions of foods higher in fat, sugar and sodium.
* Attempt to consume organic foods as they provide nutrition that may be free in the threat posed by the damaging pesticides

Nutrient diet help you get a better life
http://www.nutrientdiet.net

Article Source: http://EzineArticles.com/?expert=Nick_Borneo

Prime Health Benefits Of Fish Oil Consumption

This refers to the oil which is extracted from the tissues of the oily fish. Many studies and clinical trials have proved that this substance is kind of a magic cure for several disorders. Low immunity, high cholesterol, depression, diabetes are just some of conditions which can be benefited with its use. The presence of omega 3 essential fatty acid is what makes it such a useful substance. EPA and DHA which are its constituents are crucial to a healthy immune system. It also has a positive effect on the brain cells and is highly recommended for kids. Let us now examine some of the health benefits of fish oil in detail.

Benefits to the Heart

A series of clinical trials by the American Heart Association (AHA) have proved that omega 3 fatty acids are highly effective in reducing the chances of heart diseases such as arrhythmias and atherosclerosis. Since fish oil is a good source of these fatty acids, people with heart conditions can benefit greatly with regular use. It is also known to reduce the level of bad cholesterol (LDL) while increasing the level of good cholesterol (HDL) at the same time. Studies have confirmed its positive result in reducing the level of triglycerides which are a type of fat found in the blood that can increase the risk of heart diseases. These health benefits of fish oil certainly make it a great health supplement for any person with a desire to maintain a healthy heart.

Boost to the immune system

The fatty acids that are present in the oil are known to be a great promoter of the immune system. This supplement which is commonly available in the form of a pill can be used regularly to promote a general good health. Benefits of fish oil pills include the capacity to resist several common diseases. Many inflammatory diseases can also be cured using its anti-inflammatory properties. Regular use of these pills goes a long way in maintaining a healthy body. However, if you already have an immune system problem, taking high doses can cause harm. An informed decision after visiting your physician should determine whether or not to add this as a supplement.

Arthritis

Fish oil has been found to greatly aid in the treatment of arthritis, rheumatism and other similar conditions. Its anti-inflammatory properties make it a good natural replacement for other anti-inflammatory drugs used in the treatment of these medical conditions. Fish oil benefits for men with such conditions make it a good reason to add it as a health subsidiary.

Several studies are shedding light on how this substance can be beneficial in treating Alzheimer's disease, macular degeneration, diabetes and many other conditions. Including it in one's diet, is hence highly beneficial.

Astin Hoper, The author of this article is try to tell us about the omega 3 foods and health benefits of fish oil which is helpful to improve body growth. For more information visit the website http://www.originalnutritionals.com.

Article Source: http://EzineArticles.com/?expert=Astin_Hoper

Gain the Advantages of Coconut Fruits

A few years back, folks understood just several things about coconuts. Actually, many folks do not understand that coconut fruit is probably the most healthy foods on earth. However nowadays coconut fruits can be purchased in most neighborhood grocery stores, not everyone understands the perks they're able to give. That plant has lots of dietary as well as cosmetic values. It helps control cholesterol level and could make your hair and skin healthier and much more attractive. Additionally, it was verified that coconut might help heal various diseases, like kidney diseases, hypertension, heart related illnesses, diabetes etc.. Health professionals state it helps enhance metabolism and so has awesome fat loss benefits.

Really, very much was said about the rewards of coconut-milk, essential oil and water. Thus, coconut essential oil is normally used for cooking and it is an inseparable part of many beauty care solutions. Lots of home-made beauty c are solutions are made with the help of coconut essential oil. Just surf the web and you may discover lots of recommendations on how to work with it.

Coconut water is actually the liquid you'll be able to get when breaking a young coconut. It's an outstanding sports beverage, as it is sugary and has a few unhealthy calories. Furthermore, it doesn't incorporate fat and ldl cholesterol. In case you do not like mineral water, you'll be able to replace it with the help of tasty but yet low caloric coconut liquid.

In contrast to coconut liquid, coconut-milk cannot be obtained as a result of opening the coconut fruit. The coconut milk is prepared from the pulp of coconut. Coconut fruit milk is an excellent replacement to common milk or possibly soy-milk. Still, it is important to keep in mind that it is as well abundant with unhealthy fats that many health professionals believe being harmful.

Coconut essential oil is without a doubt ideal for cooking as well as skin-care. Though it has saturated fats, often called "bad fats" it's nonetheless regarded as an essential finding in the health-food community. Actually, it is more helpful when compared to coconut milk and water. Yet, for you to acquire all the rewards associated with applying coconuts it is recommended to understand how to use them appropriately.

You'll find a lot of web-sites which provide in-depth info about this awesome tropical nut. If people think about coconut fruits they generally visualize breathtaking seaside with high palms. Coconut palm trees are long-living trees that can bloom as many as 13 times per year. Coconut palm trees grow in more than eighty regions worldwide. They can grow mainly in extremely moistened zones. You can find 2 kinds of palm trees: high and dwarfs. In addition, the range of palms is actually continuously growing. Therefore, nowadays experts calculate above one hundred fifty types of palm trees. The quantity of produced coconut fruits depends upon the palm (tall or maybe short) and on the territory of its cultivation.

The tree is actually well-known not just for the coconut. The coconut palm tree is utilized for producing furnishings as well as other accessories.

Visit the coconut-info.net website to learn more about coconut water and it`s useful properties. Also, you will find general information about benefits of coconuts; their history, origin and properties, along with extensive info about coconut milk, which is very useful for health and body.

Article Source: http://EzineArticles.com/?expert=Paul_M_Young

7 Essential Tips on Healthy Eating

When thinking about weight loss and healthy eating, you probably know by now that sustainability is the most important part when choosing a diet. How does one actually know what counts as sustainable? I did some thinking and came up with the following points that you should keep in mind when measuring sustainability.

1. Know what you want

The first thing when you start eating healthy is knowing why you're doing it. Do you have inflammation problems, allergy, chronic illnesses that you want gone or you just simply want to lose weight (the latter may help eliminate the formers by itself)?

2. It shouldn't be too strict

What's the main reason people fail at dieting? They lose motivation, because the rules they have set were too strict and they couldn't keep to them. It's clear that humans are not rational beings, we "rationalize things" instead. We are controlled be our emotions. Despite what all the Spartan wannabe coach figures say, you don't have to test your willpower when dieting.

10-20% of them time, you can eat the all the moderately unhealthy stuff you want (that is when you don't feel like eating anything, but those cookies or at social events, when you don't feel like turning down invitations).

Remember the 20/80 principle, 20% of what you eat causes 80% of the bad stuff. If you read my guide, you what that 20% is (dairy and carbs, and yes, the number isn't exactly 20%, but you get me).

3. Is it time, money and energy efficient?

Counting calories or spending hours preparing the meals is not going to help when you get busy in everyday life (unless you're full-time housewife).

By following my "no dairy and less simple carbs" principle and eating more natural foods instead, you will greatly reduce calories while not starving or wasting a lot of precious time.

Dieting shouldn't be complex and it shouldn't give you headaches (perhaps a little in the beginning, but definitely not in the long term).

4. It should have clear rules, and minimal gray areas

You should always know when you eat something if it's bad or not (is it natural or not is a good guideline).
Getting stuck up if this food has too much of this and that in it, or you know Dr. Nutrichard said that those are really bad and you definitely shouldn't eat that, while that other expert claims the opposite thing is true, well this is only causing confusion, isn't it?

5. Is it efficient, successful in bringing you closer to your desired goal?

If you have to spend lots of energy and you don't see results, you lose motivation, you lose the incentive. But if you spend minimal efforts (by following my advice for example), and see that you are losing weight steadily week after week, while not paying so much attention to dieting at all, you will be delighted.

If you choose some other "healthy way" to weight loss, always keep in mind how much you have to invest and what are the possible returns.

6. The question "why?" should be answered, in a genuine way

The Paleo diet seemed the first genuine diet that I first met back then, because it explains the reason behind things (although not all are true, that's why it's important to read critics).

I like doing things if I know why I have to do them, it motivates me. If someone tells me do this, just because he tells me (common behaviour among bodybuilders, although there are exceptions) I won't be doing it as good as I could.

7. Will it be as true 15 years from now, as it is now?

This is an important reason why I don't advertise specific diets all the time, instead I use principles (like the more natural the better) that is probably always going to be correct.

Conclusion

These are the details that you should always pay attention to. By keeping these tips on healthy eating in mind, you will lower the chances of failure.

A short summary of the page:

1. Know what you want
2. It shouldn't be too strict
3. Is it time, money and energy efficient?
4. It should have clear rules, and minimal gray areas
5. Is it efficient or successful in bringing you closer to your desired goal?
6. The question "why?" should be answered, in a genuine way
7. Will it be as true 15 years from now, as it is now?

And finally, if you are interested in Healthy Eating" in more detail, please check out Healthy Eating Directions at http://www.healthyeatingdirections.com.

Article Source: http://EzineArticles.com/?expert=Adam_Dimitrov

The Best Paleolithic Breakfast Ideas That You Can Follow

We are all aware of the popular saying "health is wealth." It is important for all of to stay physically fit and healthy no matter what age group we belong. There are a lot of recommended diets provided by doctors and nutritionist that can be useful in order to stay healthy and one of those is the Paleolithic diet.

The modern diet knows as the Paleolithic diet implies to eating natural foods. This diet focuses on eating the same food as our prehistoric ancestors would do. As we know, they are all strong and healthy. They thrived on natural foods which are high in fats and proteins and only a little carbohydrate. So basically, this kind of diet is made up of foods that can be hunted, fished and gathered. It is a diet free from any processed foods, grains, dairy products and sugar. Paleo diet generally asks the dieter to get back to an all-natural diet.

Breakfast is considered as the most important meal of the day. For us to get started with our daily activities it is important for us to have a sumptuous breakfast that would boost our energy level early in the morning. This is the best way to start a day. While a lot of people are used to having a sweet breakfast such as processed foods, cereals, oats and pancakes then it would be quite challenging for one to adhere to Paleolithic breakfast.

To make your morning a little more interesting then let me share with you a few Paleolithic breakfast ideas that you can do:

1. Pancakes - traditional flour is not allowed but you can still enjoy a yummy paleo pancake with using nut and seed flour. Just add some honey and berries to your paleo pancakes and it is all good.

2. Green salad -you can have a bowl of green-leafy vegetables with nuts, seeds and grilled chicken.

3. Vegetable omelette - eggs are highly recommended food on Paleolithic diet. Poached eggs are more recommended rather than scrambled one.

4. Fruit salad - eating variety of fruits is also recommended.

5. Chicken steak - lean meats are highly recommended Paleolithic diet foods. You can also put variety of vegetables as siding and tea for a complete sumptuous breakfast.

6. Salmon with veggies - salmon contains a lot of vitamins and minerals which are important factors in our diet. Healthy fats are most found in fish.

7. Ground lamb sauté - just add some peas, tomatoes and pepper then you can already enjoy this quick yummy healthy breakfast.

8. Steak with cauliflower sauté - adding up vegetables is always a healthy mix for your meal. Sautéed cauliflower is a low calorie alternative for rice. (Rice is not allowed in Paleo diet).

9. Sausage and vegetable sauté - a quick and delicious recipe that you can do if ever you are in a hurry.

10. Paleo smoothie - you can make delicious smoothies from fresh fruits, nuts and seeds. (No milk should be included).

With all those Paleolithic breakfast tips given to you, even if you are indulged to a Paleo diet it is still possible for you to enjoy a healthy hearty meal.

Find out what are the available Paleolithic breakfast guides that you can follow to help keep you up all day. For further information on Paleolithic breakfast you can visit this link and learn more what Paleo Diet is all about.

Article Source: http://EzineArticles.com/?expert=Bella_Truman