Peanut Butter On Low Carb Diet Bodybuilding

Peanut Butter On Low Carb Diet Bodybuilding

Peanut butter is a great spread for promoting muscle growth thanks to its macro balance.

Image Credit: Kkolosov/iStock/GettyImages

Whether you're a general gym-goer, athlete or bodybuilder, it's no secret that many fitness lovers go nuts over peanut butter. This creamy spread can be a super healthy snack, especially if you choose a peanut butter jar that boasts zero additives like sugar and inflammatory oils.

And while most people are probably satisfied just eating it straight out of the jar, adding the spread to your breakfast pancakes or smoothie is a great way to balance out your meal with protein, fat and some carbs — deeming it a solid muscle-building snack.

Peanut Butter Nutritional Benefits

Peanut butter is a calorically dense spread thanks to its high fat content. A two-tablespoon serving of peanut butter totals about 191 calories with about 7 grams of protein, 7 grams of carbohydrates and about 16 grams of fat, according to the USDA.

Peanut butter is also a great source of protein, which is essential for building and repairing muscle tissues, Joanna Foley, RD, tells LIVESTRONG.com. Especially for those on a high-volume training regimen, like most bodybuilders, getting enough protein and carbs is crucial for promoting muscle recovery and growth, according to the National Academy of Sports Medicine. So, adding peanut butter to your post-workout shake can be the perfect formula for recovery.

The delicious spread is also high in fat calories, however. But most of these come from healthy monounsaturated fat, according to Foley. Monounsaturated fats can help lower LDL (bad) cholesterol and can help nix inflammation, according to the Mayo Clinic. Nevertheless, remember that fat totals nine calories to the gram, deeming it more calorie-dense than protein and carbs, so you'll want to watch your portion sizes if your goal is to lose fat.

Picking the Best Peanut Butter

As with all packaged foods, you'll want to make sure you're buying a healthy, minimally processed peanut butter. Not all peanut butters are created equal, says Foley, and the best brands have the fewest ingredients listed on the label. Look for brands that contain only peanuts and salt (optional), and note that they require stirring on the label (that means they're free of emulsifiers!). We like Smucker's Natural and Once Again peanut butters.

It's important to avoid as many artificial ingredients and sweeteners as possible, especially if you're competing in bodybuilding and are close to your show date. Artificial sweeteners can cause digestive unrest or bloat, according to the Mayo Clinic. When you drop to a low level of body fat, your physique becomes more sensitive to factors like gas and bloating.

Tip

If you're looking to keep calories low, you can also consider trying powdered peanut butter, which has less fat than standard peanut butter spread. As with standard peanut butter, prioritize a powdered peanut butter with few ingredients. We like PBfit's zero-added-sugar jar.

Healthy, High-Protein Peanut Butter Recipes

1. Peanut Butter Protein Pancakes

Peanut butter pancakes make a great high-protein, high-carb breakfast.

Image Credit: LIVESTRONG.com

This pancake recipe checks all the boxes: It's high in protein and carbs and contains some healthy fats. This breakfast takes about 22 minutes to prepare and totals only 207 calories with 21 grams of protein, 24 grams of carbohydrates and 3 grams of fat.

Combining powdered peanut butter, egg whites and cottage cheese, these pancakes are the perfect protein-packed a.m. or post-workout meal. This dish is also a great source of fiber (5 grams total), providing about 20 percent of your daily recommended value. Fiber is excellent for helping promote satiety and healthy digestion, according to the FDA.

2. Peanut Butter Greek Yogurt

Greek yogurt is packed with protein but low in fat.

Image Credit: LIVESTRONG.com

If you're looking for a lower-carb breakfast or dessert, this Greek yogurt snack totals only about 192 calories with 20 grams of protein, 9 grams of carbohydrates and 9 grams of fat. Although the recipe is simple (just combine PB and yogurt), it'll give you all the deliciousness of frozen yogurt, without the added sugars.

In addition to its muscle-building benefits, Greek yogurt is a great food to eat for your gut. Yogurt is high in probiotics, which help promote the growth of gut-friendly bacteria and a healthy gut microbiome, according to a February 2017 study in ​Microorganisms​.

3. Chocolate Peanut Butter Cottage Cheese

Cottage cheese is a great bedtime snack thanks to its casein content.

Image Credit: LIVESTRONG.com

Whether you eat it for breakfast or dessert, this recipe combines chocolate and peanut butter to create what's arguably the best flavor pairing on the planet. It totals about 327 calories with a whopping 35 grams of protein, 15 grams of carbohydrates and 14 grams of fat.

Plus, the cottage cheese the recipe calls for is high in casein protein, which makes it a healthy bedtime snack. Casein protein is slow-digesting and, if eaten before bed, can have a positive effect on your metabolism the next morning, according to a September 2018 study in ​Nutrients​.

4. Peanut Butter-Banana-Cocoa Smoothie

This smoothie can help promote healthy nerve and muscle contraction thanks to its potassium content.

Image Credit: LIVESTRONG.com

At about 624 calories, 38 grams of protein, 68 grams of carbohydrates and 22 grams of fat, this recipe makes for a smart breakfast or post-workout meal on-the-go. This smoothie calls for just a few ingredients and takes only about 15 minutes to prepare.

Packed with a whole, blended banana, this sip is a source of potassium, a nutrient that helps maintain proper kidney and heart function and aids muscle contraction and nerve transmission, according to the National Institutes of Health.

Peanut Butter On Low Carb Diet Bodybuilding

Source: https://www.livestrong.com/article/396188-is-peanut-butter-good-for-bodybuilding/

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High Carb Low Fat Candida Diet

High Carb Low Fat Candida Diet

March 01, 2018 • 3 min read

When weight loss is the goal, is low-fat or low-carb better? This is a question that's had dieters scratching their heads for years, and which has plenty of die-hard believers on both sides. But, it turns out that the differences may not matter that much after all.

A recently concluded year-long Stanford University study gave the best effort yet at giving a definitive answer. It closely followed a full year of weight-loss attempts by 609 men and women, all of whom were in good health, with an average BMI of 33 (class 1 obesity) and an average age of 40 years.[1] In other words, there were a lot of people in the study, they were tracked for a long time, and they were tracked carefully. As studies go, it was a huge effort and a well-designed approach.

Twelve months later, the two groups had lost a total of more than 6,500 pounds—though some people lost as much as 60 pounds, while others gained as much as 20 pounds. So, on average, which group lost more?

Hold on to your bacon, keto believers. The answer might surprise you.

Finding a Sustainable Level of Consumption

At the start of the study, members of each group were instructed to follow a specific diet for the first two months. People in the low-carb group were told to consume only 20 grams of carbs a day—which is low enough to meet the standard for most interpretations of ketogenic dieting. The low-fat group, on the other hand, consumed only 20 grams of fat per day. After the two months, people in the low-carb group were told to add more carbs back into their diet until they felt they could maintain the diet at that level. The low-fat group was instructed to do the same thing with their fat intake.

Crucially, the researchers never told the participants how many calories they could have every day. They just told them to "maximize vegetable intake...minimize intake of added sugars, refined flours, and trans fats; and...focus on whole foods that were minimally processed, nutrient-dense, and prepared at home whenever possible."

By the end of the third month, researchers found that fat consumption in the low-fat group had doubled to an average of 42 grams of fat per day, up from the original 20 grams. Meanwhile, carb consumption in the low-carb group shot up from an average of 20 grams of carbs per day to 96 grams per day.

And the Winner Is…

Despite this difference in consumption levels, at the end of the 12 months, results showed that it didn't matter at all whether people were focusing on their fat intake or their carb intake. On average, both groups consumed about the same number of calories each day and, even though some individuals gained or lost more weight than others, both groups lost about the same amount of weight.

No matter which group they were in, participants saw about the same improvements in measurements like:

• BMI numbers
• Body-fat percentage
• Waistline measurement
• Blood pressure
• Fasting insulin
• Blood glucose levels

There were some differences, though. For instance, the low-fat group saw a bigger drop in "bad" cholesterol (LDL). And while LDL levels rose more in the low-carb group, so did levels of "good" cholesterol (HDL).

The low-fat group lowered the amount of saturated fats they consumed while increasing the amount of fiber in their diets. The low-carb group consumed slightly less fiber, but saw an overall lower glycemic index of their diets. Both groups lowered their overall glycemic load, but the low-carb group lowered it more than the low-fat group.

As Kamal Patel points out in Examine.com's excellent in-depth analysis of the study, the difference (or lack thereof) in calories and protein intake may be the key determinant. Both groups ended up with nearly identical numbers in terms of caloric intake, and the low-carb group consumed only slightly more protein on average, to the tune of 12 grams per day more.

"The results of this study contribute to a large body of evidence indicating that, for weight loss, neither low-fat nor low-carb is superior (as long as there's no difference in caloric intake or protein intake)," Patel writes.

How to Explain the Results?

The researchers suggested that a key to the results may have been when, after the initial two months, they gave all the participants specific goals for their dietary behaviors, not specific daily caloric limits. Rather than saying "eat this much of that," they had them personally determine the lowest level of either fats or carbs they needed to not feel hungry, and crucially, to prioritize healthy, nutrient-rich foods when they did it.

The takeaway for you? Calories may still matter—although counting them exactly may not. Protein still matters. Food quality matters. But carbs and fats? Perhaps not so much. Many people find they simply prefer more of one or the other—i.e., they crave more carbs or more fat. As long as you have those first three priorities lined up, feel free to design your personal diet based on your preferences, and what you can sustain for the long haul.

References

1. Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P., ... & King, A. C. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA, 319(7), 667-679.

High Carb Low Fat Candida Diet

Source: https://www.bodybuilding.com/content/low-carb-vs-low-fat-diets-the-final-answer.html

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High Carb Low Carb Diet Meal Plan

High Carb Low Carb Diet Meal Plan

Carb Cycling: The 30-Day Nutrition Plan That Actually Works

ARTICLE AT A GLANCE

by Alan Bishop

The majority of people looking to lose weight tend to get caught up on a few pieces of the puzzle while never seeing the big picture in its entirety. I am in a unique position where I get the opportunity to work with elite-level athletes as well as clients from the general population. While there are many differences between the two sectors, one of the biggest similarities is that most people are more than willing to work hard to get the results they want, but they don't know where to start when it comes to improving their body composition and achieving fat loss.

The biggest misconception about a body transformation is that exercise is more important than nutrition. Many people make the mistake of thinking exercise will make up for their poor eating. Let me be clear: Exercise is absolutely important and essential, but you cannot out-train a bad diet. Nutrition is the "X factor." What I want to do is share a simple method that is easy to adhere to, making a body transformation not only achievable, but also a change maintainable for years to come.

This method has produced phenomenal results for the individuals I've worked with, but as with all lifestyle changes, if you have any questions, it is always great to start your journey with a visit to your general healthcare practitioner to make sure you're following a safe and effective plan. In fact, I would highly encourage you to present this article to your physician to walk through any questions you might have and to clear up all confusion before you start.

Nutritional Protocol: Carb Cycling

When putting together a meal plan, the two most important things to keep in mind are adherence and sustainability. When it comes to getting results, consistency is key, and you must stay committed to the process. For this reason, I am a huge advocate of carb cycling.

Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others. One of the biggest issues with other forms of intensive dieting is that the majority of people are unable to sustain their plans long-term. With carb cycling, you will always have a light at the end of the tunnel because you know your next "carb reload" is right around the corner.

By cycling your carbohydrates, your body can achieve a caloric deficit, which leads to body fat loss. Unlike with other forms of intensive dieting, in which weight drops and then immediately yo-yos back up once the diet is over, this method accounts for the hormonal stress that comes with caloric restriction by allowing for a steadier and more consistent weight loss that doesn't wreak havoc on your endocrine system and won't create a yo-yo effect with your body weight.

When it comes to carb cycling, I am a huge advocate of a "two on, one off" method. In this method of carb cycling, you spend the first two days drawing your only carbohydrate sources from raw vegetables ("on" a caloric restriction), and on the third day, you carb reload ("off" caloric restriction) with low-glycemic-index carbohydrate sources such as organic steel-cut oats; brown and wild rice; yams and sweet potatoes; quinoa; etc. On days four and five, you're back to raw vegetables only, and on the sixth day, you reload on carbs. You continue this plan for a full 30 days.

Typical day with a carb restriction with Metabolic Meals:

Typical day with a carb reload with Metabolic Meals:

Chef-crafted meals optimized for a carb cycling plan.

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In order for this plan to be effective, there are five rules you must follow:

1.Eat your meals within a specific window.

Research is finding that people who eat their meals within an 8-10 hour window metabolize fatty acids more efficiently, improve insulin sensitivity and may also clear away damaged cells vs. grazing for 15+ hours.

Translation: more efficient fat burning, better immune function and quite possibly a slowing of the aging process.

2.Eat 20 to 40 grams of protein at every feeding.

Japanese Grilled Grass-Fed Flank Steak with Stir Fry Vegetables: 32g Protein

Protein promotes weight loss by stabilizing blood sugar and maintaining muscle mass, which prevents the body from entering a catabolic state that produces a "rebound" effect once more calories are reintroduced. Additionally, higher-protein diets protect from the loss of muscle mass during caloric restriction, making your protein intake critical during a diet.

3.At every feeding, eat fiber in the form of vegetables

Even on your carb reload days, you need to have vegetables at every meal. Fiber helps regulate blood sugar, which helps regulate body weight. Studies have shown that those who consume high levels of fiber maintain better body weights than those who don't.

'Everything' Grilled Chicken with Herb Roasted Veggies: 5g Fiber

4.Eat whole foods first.

Supplemental protein in the form of whey powder is great immediately post training, but it is much less ideal to consume throughout the day. In fact, an acute response to ingesting whey protein is increased insulin levels, which is ideal for bringing down cortisol levels post-exercise but is less than ideal the rest of the day. Your focus for your meals should be unprocessed whole food sources. If you can't grow it or hunt it, you should probably avoid it.

5.Consume a daily minimum of 3 to 6 grams of omega 3 fatty acids.

Omega 3 fatty acid intake has been directly linked to improvements in body composition. Additionally, healthy fats are critical for maintaining an optimal hormonal profile, especially during times of caloric restriction.

Grilled Grass-Fed Flank Steak with Balsamic Glazed Mushrooms and Kale: When choosing protein sources, make sure and opt for grass-fed, pasture-raised and wild-caught versions as they have a superior omega 3:6 ratio.

Avoiding Common Pitfalls

As with all things in life, don't let what you don't know be the determining factor in your success. To have a successful body transformation, avoid these four common pitfalls:

1. Don't drink your calories.

Flavored beverages are a leading contributor to derailed progress. For your 30-day transformation, stick to water and unsweetened teas or black coffee.

2.Know where your next meal is coming from.

Failing to plan is planning to fail. Life gets in the way, and when it does, it pays to have prepped your food. Don't let an unusually busy day force you to hit the drive-thru.

3.Season with spices, NOT sauces.

Many sauces, such as ketchup, barbecue sauce, and salad dressings, are hidden high-carb sources. Stick to herbs and spices!

4.Hire an expert.

When it comes to a training plan, don't be afraid to invest in yourself. Hire an expert to get you started and provide guidance on your journey. Remember, this expert works for you. If he can't provide success stories and before and after photos or if he spends the whole session texting, he isn't for you.

It's simple to build your own Carb Cycling plan using our easy to identify low-carb meals:

Alan Bishop is the Director of Sports Performance for Men's Basketball at the University of Houston. Alan has a master's degree in Sports Conditioning and Performance and holds certifications through the NSCA, CSCCA, and USAW. You can follow him @coachalanbishop on Twitter and Instagram .

High Carb Low Carb Diet Meal Plan

Source: https://www.mymetabolicmeals.com/carb-cycling-the-30-day-nutrition-plan-that-actually-works/

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Can You Eat Cheerios On A Low Carb Diet

Can You Eat Cheerios On A Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

MORE FROM SYMPTOMFIND.COM

Can You Eat Cheerios On A Low Carb Diet

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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What Are The Dangers Of A Low Carb Diet

What Are The Dangers Of A Low Carb Diet

Demonized as the button-busting devil, carbs are often seen as responsible for out-of-control weight gain. Therefore, some people have cut out carbs entirely in an effort to shed a few. The problem? Carbohydrates—especially healthy complex carbs—are an essential part of a well-balanced diet.

As one of your body's macronutrients, carbs are important for energy, brain function, and yes, even weight loss. The problem is this: Not only are people miserable when they go on low-carb diets (due to a lack of energy), but they're also more likely to gain weight.

Sure, giving up carbs can help you drop pounds in the short term. But overall, it's not a healthy or sustainable way to lose weight and keep it off. We talked to dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios to find out why some people actually gain weight when they go on low-carb diets. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

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Fiber is an important nutrient that helps your digestive system, keeps you feeling fuller longer, and can ultimately help you lose weight. The Institute of Medicine recommends women get around 25 grams of fiber per day while men need 38 grams. Since fiber is found in a lot of whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice, cutting out carbs will mean missing out on this valuable nutrient.

A study published in the Annals of Internal Medicine found that people who increased their fiber intake to 30 grams a day and made no other dietary or lifestyle changes lost just as much weight as participants who cut calories. Fiber also contains important B vitamins and can help lower cholesterol — all important reasons why carbs shouldn't be eliminated from your diet.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

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Getting enough protein in your diet can help you lose weight, and it's an important macronutrient that will help you build lean, fat-burning muscle mass and keep you full. But when people cut out carbs, that leaves only two macronutrients: Protein and fat. And as good as protein is for you, it's not a free-for-all.

"People think, 'I can eat as much protein as I want.' [But] protein still has calories. In fact, one gram [of protein] has four calories, so I see what people do is they lower their carbs and then they increase their fat and their protein to high amounts," says White. This means people are taking in way more calories than they intend to. For weight loss, men should shoot for 56 grams a day, while women need around 46 grams. For more, see 7 Ways Eating Too Much Protein Can Harm Your Health.

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Same as overdoing it on protein, some people may eat way too much fat when they are giving up carbs. Sure, healthy fats such as omega-3s are anti-inflammatory and help you feel satiated, but it is possible to have too much of a good thing.

"Fat has double the amount of calories as carbs do," White says. "I think how [people] can gain weight in that sense is they overeat on the other macronutrients, causing them to gain weight. They over-consume calories." Although healthy fats aren't something you should be afraid of, you should try not to go over the recommended 60 grams a day.

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When your body goes without carbs for too long, it can start to affect your blood sugar levels. When you eat food with carbohydrates, your body breaks the digestible carbs down for energy. This causes your blood sugar levels to rise and your pancreas to produce insulin, a hormone that helps your cells absorb blood sugar to use for energy.

When your blood sugar is low, however, you can start to feel extra hungry and crave high-sugar junk foods so your body can replenish its energy source. Keep your blood sugar stable by combining a complex carbohydrate with a protein and a little healthy fat (think: Ezekiel bread with peanut butter), and you'll be sure to stick to healthy snacks instead of an all-out binge.

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Did you know eating healthy plays more of a role in weight loss than exercise does? According to a Frontiers in Physiology study, exercise will burn off between 10 and 30 percent of your total caloric intake. Meanwhile, food accounts for 100 percent of our total energy intake; hence, having power over your diet is more influential than your fitness routine. That being said, exercise is important for heart health, longevity, and can help accelerate your weight-loss efforts. The problem when you give up carbs, however, is that you have no energy to hit the gym. Because carbs are your body's preferred source of energy, when they're gone, so are your energy levels.

White says people who give up carbs or severely carb restrict experience low energy. "A lot of times you even skip workouts or you don't give enough intensity to see a good result," he says. If you can't muster up enough energy to make it to the gym and end up sleeping in rather than working out, that will start to impact your waistline.

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Your body first feeds off of carbs for energy. They're so important for energy, in fact, that 90 percent of your brain's fuel comes from carbs, White says. So when you cut them out, it affects your mood. Some people might feel depressed and like they want to sleep all the time. Others might get super hungry and angry ("hangry,") which prompts them to lose self-control around food and eat everything in sight. In general, eating a diet rich in whole grains combined with lean protein and healthy fats will help stabilize your mood and ward off hunger.

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Perhaps the biggest problem with cutting out carbs entirely on a low-carb diet is that it's not sustainable in the long run. White says people can lose weight on a no-carb diet, but it's usually temporary.

"Each gram of carb holds onto about one gram of water, so when we start giving up carbs from the diet, we can tend to lose a water weight," White explains. The problem is, people think they're actually losing body fat when they're not. Once people start to eat carbs again, White says, they gain all that weight back. Plus, with the moodiness and lack of energy that comes from eliminating this important macronutrient group, people who are giving up carbs completely feel miserable most of the time. That's no way to live.

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The reason why giving up carbs can be so effective for weight loss is because people tend to eat the wrong types of carbs to begin with. Foods like refined carbohydrates (white bread, white rice, white pasta, sugar, etc.) spike your blood sugar more than the healthier complex carbs that come from whole grains and fruit. White says sticking to portioned servings of those healthy complex carbohydrates is key; depending on your level of activity, he recommends your diet should be anywhere from 40 percent to 65 percent carbohydrates.

"I always recommend for men trying to stick around a cup of cooked starch per serving and women around a half a cup starch per serving," he says. If you do feel like you ate too many carbs for breakfast and lunch, then it's fine to skip them for dinner. But for overall weight loss (and to keep your sanity!), you're better off including carbs as part of a healthy diet. Read more: 24 Best Healthy Carbs To Eat For Weight Loss

What Are The Dangers Of A Low Carb Diet

Source: https://www.eatthis.com/side-effects-low-carb-diet/

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Blog Dr Souto Dieta Low Carb

Blog Dr Souto Dieta Low Carb

No último dia 13 de setembro de 2021, foi publicado um artigo no American Journal of Clinical Nutrition que está dando o que falar: A primeira coisa que chama atenção é a lista improvável de autores. O autor principal é David Ludwig, o cientista acadêmico que mais pesquisa a teoria carboidrato-insulina nos dias de hoje. … Leia mais

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Blog Dr Souto Dieta Low Carb

Source: https://www.lowcarb-paleo.com.br/

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Low Carb High Protein Indian Diet Chart

Low Carb High Protein Indian Diet Chart

What To Eat In A High Protein Low Carb Diet

Low carb and high protein diet have become quite a rage and nowadays everyone seems to be following it and they are seeing the result also. I now see many celebrities endorsing it and some completely shunning it out. For example- Rujuta Diwekar doesn't endorse it and she encourages people for a balanced diet and including more local food, eating healthy and getting up early and not starting the day with tea, etc, etc. I once read that all her clients have rice in their dinner. I have seen people losing a lot of weight after following her so if her diet plan works for you then this diet is not for you.

The same goes for protein diets. Some of you might find it completely impossible and for some, it might be the best thing. The reason I prefer low carb and high protein diet is because it suits me better. I love all the things which the diet prescribes and the best part there is no portion control. This diet has got me rid of my PCOS, at least it is under control and if I maintain it for long maybe I completely get rid of it forever. So all in all it works for me.

Now the thing is what to eat in a high protein and low carbs diet. You can not have bread, momos, roti/chapati, paratha, suji (semolina), pizzas, burgers, potatoes than what will we eat? …Don't worry…This is what I also thought when I first considered it but to my surprise, I have so many variations in my food now which I was completely unaware of earlier.

For example – anything buttery in my food was a complete no but now I have 2-3tbsp of butter every day. So my food is high protein but it's delicious as well.

Also, with high protein diet I do not count my calories so it's quite a relief. Moreover, this is an expensive diet so you got to keep this thing in mind. Eating different types of nonveg, nuts, cheese is expensive but it won't be so expensive that the whole of your money is spent on this only.

Coming to the foods allowed:-

Eggs In High Protein Diet:-

 I prefer eating eggs almost every day and I am trying to learn different ways to make them so that it doesn't get boring. Also, in most high protein diets one is supposed to eat eggs with yolk which is quite an advantage. There is less wastage and eating with yolk is more fulfilling. I have done a few of the recipes here based on eggs. You can check them out here

1 egg equals 6 grams of proteins and they are affordable too. If you can get organic eggs then it is much better. Also, egg dishes are available everywhere. So even if you are holidaying you can always ask for different kinds of egg dishes. I generally order egg curry or omelet when I am out or have egg curry in the meal also with some salad and curd along.

2) Cheese In High Protein Diet:-

I love cheese and add it in my diet in multiple ways. Although some dairy milk products are high in carbs the fermentation process cuts down the carbs from the cheese and makes it suitable for a low carb diet. Parmesan cheese is considered to be the best with 10 gm of protein per ounce. Some of the cheese are best to be avoided such as cream cheese and cottage cheese as they contain just 3 grams or even less protein per ounce .

I add cheese in salads, sprinkle it over grilled chicken, mashed cauliflower and cabbage, and in egg recipe. There are many ways to incorporate it in your meals and of course it is tasty as well.

Nov Veg In High Protein Diet

You can have a wide variety of non-vegetarian foods which include chicken, ground turkey, lamb, salmon, shrimp and tuna, and much other stuff. This should be a major part of your diet. I generally have chicken and fish as I have been vegetarian for a big part of my life and therefore I am still learning in this area.

Few things which I have tried for this diet are butter chicken, grilled chicken, chicken masala, shrimp curry, and fish in coconut recipe which my friend Rashmi taught me and tastes delicious! I am going to share its recipe sometime in the coming days.

Nuts In High Protein Diet:-

Almond, nuts and pistachio are packed with proteins and contain omega -3 fatty acids. I generally have these with milk while going for my workout. Having walnuts adds crunch to your salad. I love having overnight soaked almonds. I powder them and add them to my soups and salads also.

Panner & Tofu

We Indians love to have paneer and somehow no dinner is hosted without having a paneer dish in it. One can have paneer in many many ways.Be it grilled, palak paneer, butter paneer, salads, etc. For tofu, you have to marinate it a bit with soya sauce for 10-15 minutes and then toss it in your choice of sauteed vegetables. I generally have paneer as its easily available but if you can have tofu then it will add variety in your food and its good source of protein as well.

Above foods are the main source of a high protein and low carb diet, at least in India. If you are outside India there are many other good things nowadays available which are high in protein and low in carb content. Remember we need to have good amount of fats also while following the protein diet. Taruna has done a post on why we should have ghee here.

I have 1-2tsp of butter in everything I eat. Be it eggs or any roasted vegetables.It makes me happy as well as all my life I never got to really enjoy butter because of weight issues.

Along with these we can have rajma, chickpeas, full-fat milk and yogurt oh yes! even peanut butter in moderation. Flaxseeds, pumpkin seeds, and even  sunflower seeds can also be eaten with this diet. We can also enjoy a hot cup of coffee with full cream but yes without sugar.

Sugar is a complete no in this diet. If you have a sweet tooth then there are chocolates available online which are 70% of chocolate that is still allowed. Somehow I am almost over with my craving for sweets. After following this diet I can easily sit and watch people having icecreams or pastries without thinking I wish I could have it too 🙂

Also, I do cheat sometimes and have 2tbsp of rice with one big bowl of Rajma but it doesn't affect my weight that much. Moreover high protein and low carb diet is a kind of a lifestyle and not a diet plan ..If you leave it you will see getting the weight back so follow it, accepting it as your lifestyle.

Do let me know if you are aware of any other high protein food which can be included in this diet:-

You can also read about GM diet which was followed by Tarun for seven days here

P.S – I am not a dietitian, whatever I have written in this post is from my personal experience and whatever I have learned from my friends, books and websites which promote this diet.

Low Carb High Protein Indian Diet Chart

Source: https://www.fitnessvsweightloss.com/what-to-eat-in-low-carb-diet/

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