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Low
Carb Stupidity Vs. Low Carb Intelligence -
Making The Most Out Of Your Low Carb Food Plan
by Dianne Villano
Low Carb Stupidity
Believing that carrots, bananas or tomatoes are fattening
because they’re high on the glycemic index and because a popular fad
diet book says so.
Low Carb Intelligence
Have Americans lost any remaining grip with common sense?
With an average banana coming in at 120 calories do you really think
that this yellow, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground
fruit is going to make you fat? Compare that to the average serving
of salad dressing which clocks in at over 160 calories with absolutely
no redeeming nutritional value. Perhaps carrots, bananas and tomatoes
have 5-10 more calories per serving than broccoli or cucumbers but
try them against a “low carb bar” which typically clock in at over
200.
Low Carb Stupidity
Believing calories don't count if you just count carb grams.
Didn’t we go through this years ago when we were a nation of “fat
gram” counters??
Low Carb Intelligence
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Knowing that fat loss or gain always did and
always will boil down to the fact that if you eat more than you
burn you will gain weight. If you eat fewer calories than you
burn you will lose weight.
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Taking the time to understand the caloric value
of the foods that you are eating.
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Learning to eat appropriate SINGLE
servings instead of “supersizing” everything.
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Keeping a food journal and taking some time
to preplan and avoiding mindless “boredom” or “stress” eating.
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Knowing that the June 2004 issue of Consumer
Reports shows that low-carb versions of comfort foods -- bread,
pasta, and ice cream -- often contain more fat and calories than
regular versions.
Low Carb Stupidity
Carbohydrates make you fat, protein makes you lose weight - We all
know who started this one! People have somehow gotten it into their
heads that weight gain is all about the carb grams, not the calories.
People who quote this myth won't touch a potato (100 calories, 0g
fat), but then proceed to eat a 16oz steak for dinner (915 calories,
57g fat). They'll refuse the hamburger bun (120 calories, 2g fat)
but take an extra meat patty to make up for it (500 calories, 32g
fat)
Low Carb Intelligence
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Realizing that if you eat more than you burn
you will get fat, regardless of the source.
- Realizing that if you eat less and you will lose weight.
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Knowing that some people on low-carb diets
do lose weight initially, but this is due to primarily to the
fact that they have cut overall calories or have lost an abundance
of water and lean muscle.
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Understanding that overdosing on protein and
cutting out carbohydrates does not equal successful weight loss.
It does, however, mean missing out on vital nutrients from healthy
carbohydrate foods which should be part of any well-balance diet.
If you're considering a low-carb diet, remember to count your
calories and nutrients first. You should also consult your doctor
or health professional before making this life-style change.
Low Carb Stupidity
Eating lots of manufactured, over processed, chemical laden
low carb foods and thinking you're "being good" and "following
your diet."
Low Carb Intelligence
Realizing that natural, unrefined foods are one of the keys to lifelong
weight control and that anything man-made and refined is neither healthy
or an ideal "diet" food This bandwagon reminds me of the
"no fat" craze, when all those "fat free" foods
were being passed off as healthy diet food, but were really highly
processed and full of pure sugar and sodium.
Low Carb Stupidity
Selecting your beer or liquor carefully to make sure you
have the brand with the fewest grams of carbs.
Low Carb Intelligence
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Realizing that a few grams of carbs don’t make
all that much of a difference and that most “lo carb” beers have
the same caloric content as “lite” beers avoiding alcohol if you’re
trying to lose body fat.
-
Drinking only in moderation if you’re trying
to lose weight and be healthy.
Low Carb Stupidity
Thinking that very low carb (ketogenic) dieting is a maintainable
“lifestyle.”
Low Carb Intelligence
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Understanding that reasonable (moderate) restriction
of carbs can be a helpful short term strategy for fat loss, a
legitimate method to control appetite, and an effective way for
some people to control insulin.
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Understanding that there are no bad foods -
only inappropriate amounts.
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Understanding that the fact that most Americans
eat when they are not hungry and don’t stop when they are full,
NOT carbs, is the reason that 66% of Americans are overweight.
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Understanding that a balanced diet of natural
foods is probably the most suitable of all the diets for health,
lifelong maintenance and weight control.
Low Carb Stupidity
Believing that if you cut your carbs you do not need to exercise
to lose weight and maintain that loss long term.
Low Carb Intelligence
Knowing that dieting is the worst way to lose fat and that exercise
in combination with a healthy, balanced diet is the best way to lose
fat permanently.
Low Carb Stupidity
Using the argument “There’s no such thing as an essential
carbohydrate” as justification for low carb dieting.
Low Carb Intelligence
Realizing that textbook definitions of “essential” can be taken out
of context to promote a fad diet and that just because there’s technically
no “essential” carbohydrates (as there are essential amino acids and
fatty acids) doesn’t mean carbohydrates aren’t “essential” in other
respects.
Low Carb Stupidity
Using the argument “You have to eat fat to lose fat” as justification
for a high fat, low carb diet, without explaining it or putting it
in context (exactly how much fat and what kind of fat?).
Low Carb Intelligence
Understanding the importance of essential and omega three fats (the
good fats), but not taking any single nutritional principle to an
extreme (such as, “If a little fat is good for you then a lot is even
better”).
Low Carb Stupidity
Not clarifying your definition of low carbs.
Low Carb Intelligence
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Realizing that there are “very low” carb diets,
“low” carb diets, and “moderate” carb diets and that you cannot
classify them all together. (Some people consider The Zone Diet,
at 40% of calories from carbs, a low carb diet, others consider
40% carbs quite high).
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Understanding the importance of “carbs” as
a portion of your total caloric intake .
Low Carb Stupidity
Thinking that all carbs are bad.
Low Carb Intelligence
Understanding that there is quite a difference between an
over processed, refined donut and a wholesome, nutrient laden potato.
Low Carb Stupidity
Going on the Atkins diet (or any other very low carb/ketogenic diet)
with absolutely no idea why you’re doing it or how it works (going
on it because “everybody” is doing it and because you see it advertised
everywhere).
Low Carb Intelligence
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Understanding that most of the weight loss
is due to fluid loss.
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Realizing that Americans eat an average of
200 calories a day more than they did 10 years ago and move far
less.
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Understanding that if you eat 10 calories
a day more than your body needs you will gain 10 pounds a year
and blaming "Carbs” for the weight gain.
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Understanding that unless you make changes
towards an overall healthful lifestyle most people will gain all
their weight back the minute they “go off” the diet.
Low Carb Stupidity
Believing that if you eat zero net-carbs, you will lose weight or
won't gain weight. Buying into the carb-counting craze, food manufacturers
have come out with a new term to sell their products. "Net carbs"
is a deceptive way to count only the negligible carbohydrates that
come from artificial sweeteners and sugar alcohols and ignore the
others from starch and regular sugars.
Low Carb Intelligence
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Realizing that sugar alcohol and fiber are
not "nothing", they still have calories.
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Understanding that "Low-carb" labels
are meaningless. In manufacturing low-carb products, sugars are
replaced with "unnaturally high concentrations" of sugar
alcohols, refined grains, and starches -- all of which are carbohydrates
and contribute to caloric intake.
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Understanding that because these "replacement
carbs" move through the small intestine without getting absorbed,
manufacturers subtract them from the carb content. That's the
"net carbs" number listed on the product label.
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Realizing that the recent focus on low carbs
will continue to draw people away from healthy eating and just
provide them with another excuse to live off junk food.
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Remember, any "low net-carb"
claim is diverting your attention away from the fat and calorie
content of a food.
Article written by Dianne Villano, President of
Custom Bodies Personal Training and Weight Loss Programs. Dianne is
a personal fitness instructor certified through the National Academy
of Sports Medicine with over 16 years of experience who specializes
in weight loss programs and programs for beginners. For more articles
or free fitness tools visit www.custombodiestampabay.com
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