Tag: Low Carbohydrate Food

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Weight Loss Exercise

Low carbohydrate food labeling



If you want to lose weight and have a healthy body, it is important that you are mindful of the type of food you eat. If you are on a low carbohydrate food diet, then you need to make sure that the food you buy and consume meets the specifications of your diet. We rely on food labeling to inform us about the content of our food. How accurate are these food labels? Do we take the time and effort to read and understand them before we buy the food?

What to Look at in Low Carb Food Labels

Some people argue that these days some of the labeling about so-called net carbohydrates in various low carbohydrate foods is simply designed to promote and sell more products. This is debatable. So the key question is:

Low carbohydrate food labelingDo food labels actually provide the customers with the accurate information? There are also customers who simply do not look at the details about the contents of the food as stated on the labels. It is strongly recommended that you read the low carbohydrate food labels and understand them, so that you buy and eat what is suitable for you and your diet.

Once you start a diet, you must read the low carbohydrate food labels, and be informed about how the products are actually manufactured.

Some low carbohydrate foods are labeled low carbohydrate foods attain lower carbohydrates by their method of carbohydrate counting; and this is fact you must know. Some of the labels list total carbohydrates, then eventually subtract certain items from the total to arrive at net, effectual, or usable carbohydrates. This is the number that is always shown on the front of the food pack.

On food labels, do you know the difference between the total carbohydrate and the net carbohydrate? There is a wording somewhere on the low carbohydrate package that explains the difference between these two. Amongst the nutritionists and experts, there are some disagreements on the calculating method. Due to the fact that there is no legal definition of the term low carbohydrate or any official means of distinguishing it, most of the low carbohydrate food consumers are not well informed or given good advice.

In order for you to fully comprehend the low carbohydrate food labels, you must know the net carbohydrate content of the food item. Net carbohydrate content is derived from subtracting the grams of fiber and sugar alcohols from the total carbohydrates. The reasoning behind this is that many of the low carbohydrate food manufacturers believe that fiber, while technically a carbohydrate, is not absorbed by the body, and therefore must not be measured as carbohydrate.

As far as sugar alcohols are concerned, the low carbohydrate food manufacturers believe that although these are technically carbohydrates and a source of calories, they have an effect on the blood sugar, and therefore must not be added up as carbohydrates.

Because some of the food labels are not very clear while some are not so easy to understand; it is recommended that instead of buying and consuming large quantities of processed low carbohydrate foods, such as low carbohydrate protein bars and low carbohydrate mixes or drinks, you are better off eating natural low carbohydrate foods such as vegetables, fruits, and whole grains.

If you want to eat low carbohydrate, it is better for you to get away from all processed foods, including low carbohydrate processed foods. Alternatively, be very vigilant in reading food labels and make sure you understand them. Some of the net carbohydrate statements may be a marketing ploy, and the content label may not be essentially a good description of what’s actually contained in these food products.

It is your body, it is your health. Be vigilant in reading the low carbohydrate food labels and be informed about what you are eating!

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Weight Loss Exercise

Which Is The Best Low Carb Diet?




The question of which is the best low carb diet often comes up for people who are searching for ways to incorporate the low carb way of eating into their lives. Low carbohydrate food plans can be very effective but they are not always easy.

Atkins Low Carb Diet

Dr Robert Atkins is credited with making low carb diets popular with his book ‘Dr Atkins’ Diet Revolution’, first published in 1972. It was largely revised in ‘Dr Atkins’ New Diet Revolution’ (2002) which remains the ‘bible’ for many people following the Atkins diet despite later amendments by the company that took over Dr Atkins’ business after his death.

The Atkins diet focuses on restricting carbohydrate intake to a very low amount (under 20 net carbs) for a two- week induction period, then gradually increasing them to the point where you stop losing weight (the ‘critical carbohydrate level for losing’). Foods are also limited during induction, and then gradually added back.

You can eat unlimited meat, fish, eggs and pure fats (oils and butter) at all times. Cheese, cream and vegetables are limited in induction, although you are advised to eat at least 2 cups of lower carbohydrate vegetables from the approved list. Milk, nuts, fruit, beans, starchy vegetables, whole grains, whole wheat products and alcohol are not allowed during induction but are added back later. Refined carbohydrates such as white bread and sugar are not allowed at any stage.

South Beach Low Carb Diet

Which Is The Best Low Carb Diet?

South Beach Low Carb Diet

The South Beach Diet was developed by Dr Arthur Agatston. In the first phase it is very similar to Atkins induction but includes a few more foods, for example beans, nuts and seeds in limited quantities. Other foods are phased in later.

South Beach is more restrictive in the types of fats consumed, promoting monounsaturated fats (olive oil, canola oil) and minimizing saturated fats like butter.

The main difference in format between South Beach and Atkins is that South Beach counts portions while Atkins counts grams of net carbohydrates (subtracting fiber, which is not digested).

Other Low Carb Diets

There are many other low carb diets out there. Some of the best known are Protein Power, the Sonoma diet and the Paleo diet. Broadly speaking they follow the same principle which is that restricting carbohydrates allows the body to go into lipolysis or ‘fat-burning’ mode, resulting in weight loss. At the same time there is plenty of fat consumed, which helps people stick to the diet because they do not feel hungry, even when calorie intake is relatively low.

So now for the big question: which is the best low carb diet? The answer will lie with you to some extent. Low carb diets do work provided you can keep to the rules. But think about what suits your lifestyle or food preferences before you start.

Vegetarians will find the induction phase of Atkins difficult, although it is possible as long as you eat both eggs and dairy foods. South Beach is probably easier for vegetarians.

The gram-counting style of Atkins is good for people with an analytical type of mind who like to know exactly where they are with a diet. South Beach would be better for people who would find carb-counting annoying and wouldn’t actually do it.

The bottom line is this: the best low carb diet is the one that you can stick to.

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