Effect Of Carbs Daily Intake

Diet have important impact on our health. However, expert opinions continue to change about which and how much of these foods is optimal.

relationships between various foods or supplements and specific health conditions, and concludes with general recommendations for following a healthy diet.

What are Carbs Foods (carbohydrate)

Carbohydrate consumed in food yields 3.87 calories of energy per gram for simple sugars, and 3.57 to 4.12 calories per gram for complex carbohydrate in most other foods.High levels of carbohydrate are often associated with highly processed foods or refined foods made from plants, including sweets, cookies and candy, table sugar, honey, soft drinks, breads and crackers, jams and fruit products, pastas and breakfast cereals. Lower amounts of carbohydrate are usually associated with unrefined foods, including beans, tubers, rice, and unrefined fruit. Foods from animal carcass have the lowest carbohydrate, but milk does contain lactose.

 Low Carbs — weight loss

Reduction in your daily intake of carbs is a great way to lose weight and improve health. Many factors contribute to the amount of carbohydrates you need in a day. Many health authorities recommended that eating low - fat foods is a pretty way of losing weight.

Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you can keep the carbs down.

Low carb diet lower blood sugar, blood pressure and triglycerides.

Other studies shows that low carbs diet cause more weight loss than calorie restricted foods

Low Carbs Foods

 Turkey and Cheese Roll-Ups

Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.

Each serving contains: 3.5 grams carbohydrate, 0.3 gram fiber, 144 calories, 17 grams protein, 6.6 grams fat, 3.8 grams saturated fat

2. Side Salad Topped with a Hard-Boiled Egg or Avocado

Top a typical side salad with a hard-boiled egg or 1/4 chopped avocado, drizzle with a teaspoon of extra virgin olive oil and 1-2 teaspoons of balsamic vinegar or 1 tablespoon of balsamic vinaigrette.

Each serving (with egg) contains: 3 grams carbohydrate, 1 gram fiber, 146 calories, 11 grams protein, 10 grams fat, 3 grams saturated fat

Each serving (with avocado) contains: 6 grams carbohydrate, 4.4 grams fiber, 120 calories, 4 grams protein, 9 grams fat, 2 grams saturated fat

3. Large Artichoke

Cut artichoke in half (from the stem to the tip) and cut out the inedible thistle part of the center of the artichoke. Place in microwave-safe, covered container with 1/2 cup water and cook on high until tender throughout (about 6 minutes for one artichoke or 10 minutes for two). Enjoy with lemon juice or 2 teaspoons of canola oil or olive oil mayonnaise.

Each serving (with lemon juice) contains: 17 grams carbohydrate, 9 grams fiber, 76 calories, 5.5 grams protein, .2 gram fat, .01 gram saturated fat

Each serving (with mayonnaise) contains: 17 grams carbohydrate, 9 grams fiber, 106 calories, 5.5 grams protein, 3 grams fat, 0.1 gram saturated fat

4. Avocado and Shrimp Cocktail

Toss 2 ounces of cooked thawed shrimp with 1/4 avocado (chopped) and a tablespoon of cocktail sauce.

Each serving contains: 8.5 grams carbohydrate, 3.4 grams fiber, 161 calories, 13 grams protein, 7.6 grams fat, 1.2 grams saturated fat

5. Typical fast-food Caesar salad with grilled chicken (no dressing)

Each serving contains: 12 grams carbohydrate, 3 grams fiber, 220 calories, 30 grams protein, 6 grams fat, 3 grams saturated fat.

4 Things Never to Do to Lose Weight

People paid attention on weight loss to a very high degree. Even ready to do unproven and potentially dangerous things that can have serious health consequence.

This is the list of four unproven and potentially dangerous ways you should avoid in your weight loss program. Even some natural diet products are not necessarily safe or good for you

Starvation, Fasting, or Very Low-Calorie Diets

Effective cutting down of calorie intake cause weight loss, but this includes loss of muscle, and lowers metabolism. Strict restriction in calorie intake may also leads to a shift toward a higher percentage of body fat.
Unless you are under a medical supervision, don’t  cut calories below 1,200 per day. Or else, you may not get enough nutrient for your daily activities. Rapid weight loss will put you at risk to pack it back on, more fat and less muscle, especially  you are over fifty years

Supplements That Make Grand Promises

Companies that produce supplement drugs need no proven that their product are safe and good, unlike makers of prescription drugs. So if you are planning of taking any weight loss product, seek for medical advice first. Even natural products are not necessarily safe or good for you.

Cleanses or Detox Plans

Cleanses lead to weight loss, but losing lots of fluids without medical supervision especially when it is combined with fasting carry risks of dehydration, electrolyte imbalance and more. Cleanses are not necessarily needed since your body is distinctively design to detoxify and excrete toxins. instead of engaging your body system in detoxification, take more caution of what you eat. Drinking plenty of water and eating lots of high-fiber foods will be of help in cleanse.

All Forms of Purging

Self-induced vomiting, misuse of laxatives, diuretics. “These unhealthy and unsafe behaviors are not uncommon on college campuses, pose serious health problems, and are the first step in the development of eating disorder” says Connie Diekman, RD. she is the director if nutrition at Washington University in St. Louis. Frequent purging, vomiting or misuse of laxative will lead to excessive loss of fluid in the body. Healthy eating and drinking is a much safer weight loss approach.

Foods That Can Save Your Heart

You already know that butter and bacon are foods to bypass when mentioning heart healthy foods. Increase intake of fruits and veggies is a good way to improve heart health. Recent research reveals most heart healthy delicious picks that are surprisingly healthy to cardiovascular system.

 

Potato

 a medium potato contains 188 calories and is a good source of filling fiber. Potatoes are also rich in potassium and calcium, two important element s that lower the blood. Mashed, roasted or baked potato recipe is a simple and avoidable side dish that will boost your cardiovascular perks.

Chocolate

Chocolate contains cocoa flavanols. Consuming dark chocolate worth of 750 calories or 5800calories of milk chocolate, has a protective heart benefit —reduce inflammation of the heart, help to lower blood pressure and improve cardiovascular functioning.  The level of cocoa flavanol varies widely in chocolate brands. 70 calories (5 ½ tablespoon) of unsweetened cocoa powder contain 750mg of cocoa flavanols which have a great heart health benefits.

 Canola Oil  

Canola oil like the Olive oil — the best known heart healthy compare to butter, contain 93% monounsaturated and polyunsaturated fats. It contain relatively low amount of saturated fat. Resent research reveals that, Canola oil tends to reduce the risk for heart disease when used in place of saturated fat. It has a neutral taste and a light texture which makes it suitable for baking, grilling and sauteening

 Whole Grain

Adding whole grain in place of refined grains strongly lowers cholesterol, LDL cholesterol, triglycerides and insulin levels in the blood thereby reduces the risk of heart failure. Substituting whole-wheat bread for white bread or brown rice for white rice.  Studies show that women who ate two to three servings of whole grain products — bread and cereals every day were 30% likely to have a heart attack or die from cardiovascular disease over ten year period than women who ate less than one serving per week. For nutritious high fiber choose whole grain like barley, oats, instant oatmeal, semolina or a sodium free cereal like Post Shredded Wheat.

Fresh Herbs
Fresh Herbs—sage, thyme, rosemary and oregano contain antioxidants which will make other foods heart-healthy. Replacing sugar trans-fats and salt with fresh herbs along sides with berries, coffee and nuts, can be part of heart-wise eating.
Black beans
Canned black beans are packed with nutrients such as magnesium, folate and antioxidant, rich in fibre, which greatly regulate the level of sugar in the blood and cholesterol. Always rinse to remove extra sodium.
Red wine
Two antioxidant in red wine includes Catechins and Resveratrol help to protect artery walls. If you take maximum of two cup of red wine. Alcohol has negative effect on people taking aspirin.
Olive Oil (Extra Virgin)
Olive Virgin Oil is made from the first press of olives. It is a good source of unsaturated fats. Is also rich in antioxidants which is polyphenols. Polyphenols help protect our blood vessels. You can use a little for salads or with bread.