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Sunday, July 15, 2012

Staying Healthy By Reducing Carbohydrates in Your Diet

There is ample scientific evidence that low-carbohydrate diets can present serious health risks because the rapid weight loss associated with such diets frequently comes from reducing carbohydrate levels and instead substituting protein which ultimately means that the body's energy is coming from breaking down muscle for energy. Use the tips below to incorporate fewer calories from carbohydrates into your diet while maintaining your health.

Low carbohydrate diets work for achieving weight loss. Health professionals always describe the risks of low-carbohydrate diets when they speak about weight loss from such diets because there are serious health risks to even the healthiest people from such diets. However, there is one fact that encourages the persistent popularity of these diets and that is that they work. Otherwise healthy overweight individuals can effectively use such diets to jump-start their weight loss but should never stay on such diets for a significant period of time.

Resist choosing good carbohydrates with a flavor you hate in order to avoid reducing the health benefits of your food by adding unhealthy spreads, sauces or even cheese to disguise its flavor. Choosing to substitute good carbohydrates into your diet is an important part of changing your diet for a healthy lifestyle including weight loss. There are many reliable resources describing carbohydrates that are good. Most people can come up with a list on their own including brown rice, legumes, whole grain bread, fruits and vegetables and avoiding processed foods. Gradually substitute healthy carbohydrates that you like for unhealthy carbohydrates.

Adjust your diet to include about 250 to 300 grams of total carbohydrates a day. While the number of grams of carbohydrate may vary based on your age, health or size, the general recommended daily number of grams of carbohydrates you should consume is usually in the range of 250 to 300. If you examine the foods that you can eat as good carbohydrates, you'll find that some will use up your daily allotment of grams a lot faster than others. If you are looking for the most quantity of food you can eat, sticking to vegetables for your carbohydrate grams will allow you to eat much more than whole grains containing good carbohydrates or any kind of beans. Nuts usually have fewer grams of carbohydrates than most fruits although tangerines, cranberries and avocado have fewer grams of carbohydrates than most other fruits.

Pay attention to portion size. Just because a carbohydrate is described as a "good" carbohydrate does not mean you can eat as much of it as you like. Portion sizes are listed on packages or for fresh fruits and vegetables ranging from the very specific such as one-half cup to the less specific of one apple. If you pay attention to portion size you'll realize that most people are eating far more than a single portion of food at any given time which will hinder weight loss.

Try to reduce the total number of calories you are consuming each day including those from carbohydrates. The quality of your food in terms of its healthiness is important but must always be considered in terms of the quantity of your food in order to achieve weight loss and maintain a healthy weight.

Pay attention to guidelines regarding the amount of protein you should consume. Low carbohydrate diets often substitute protein for reduced carbohydrates. In order to be certain you are not facing the health risks associated with high-protein diets, use the same analysis you use for carbohydrates for your protein intake. Protein intake is usually recommended for adult women at about 46 grams a day and for adult men at about 56 grams a day.

A healthy diet that helps you maintain a healthy weight can include reducing the number of carbohydrates you consume. Use the tips above to reduce your carbohydrate intake without sacrificing your health by increasing your intake of other foods to unhealthy levels.

Scott is a health researcher and weight loss coach. To learn more about how to lose weight fast, please visit his website: http://www.howtoloseweightfastguide.net

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


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