Carbohydrates and the Low Carbohydrate Diet : Part 1
Part : 2
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For your low carbohydrate diet ("low carb diet")
to be a success, it’s absolutely critical that you understand carbohydrates
("carbs") and their roles, how to select the right kind of
carbohydrates and the carbs to avoid, and several low carbohydrate diet
techniques that can help you achieve excellent results. In addition
to this helpful article on low carbohydrate diets, be sure to take our
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There are all sorts of low carbohydrate diet plans out
there that can help you lose weight (not necessarily fat), but they
are so miserable that it's impossible to stay on them very long - even
more difficult is keeping the results you achieved before going off
the low carbohydrate diet program. We wanted to create a low carb plan
that was both VERY effective and a pleasure to implement all along the
way. The GHF Customized Diet Plan is just that! Click
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The primary role of carbohydrates in a low carbohydrate
diet is to supply energy for the body. Carbohydrates are important not
only for physical activities but also for maintaining high levels of
energy. Carbohydrates are the best choice for fueling your system and
promoting a healthy heart.
There are two kinds of carbohydrates in a low carbohydrate
diet, simple and complex. Carbohydrates are found in a wide variety
of foods, including fruits, vegetables, grains, legumes, and dairy products.
Regardless of their source, all carbohydrates in a low carbohydrate
diet get broken down to a simple molecule of sugar called glucose, which
is the form of energy most preferred by the body. Three types of carbohydrates
are converted to glucose in low carb diets: monosacharides, disaccharides,
and polysaccharides. The monosaccharides and disaccharides are known
as the "simple" carbohydrates, and the polysaccharides are
known as the "complex" carbohydrates.
After these different forms of carbohydrates are broken
down into glucose, it enters the bloodstream where it is made available
to all cells of the body. When glucose levels rise, the body responds
to the low carbohydrate diet by releasing a hormone called insulin into
the blood. Phillips and Johnston, authors of Think Light! Breaking Free
from the Diet Prison (Speaking of Fitness, Inc., 1999) do a great job
of explaining insulin and its role in the body. They describe insulin
as a "glucose doorman" that travels around the body opening
cell doors so glucose can enter and do its job, which is maintaining
proper blood-sugar levels. Without the help of insulin to open the cell
doors, the glucose molecule is just too big to
enter the various cells of the body. Inadequate amounts of insulin cause
improper metabolism of both glucose and fats, leading to decreases in
energy production and, too often, diabetes.
Carbohydrates and Proteins Together in a low carbohydrate
diet
As mentioned, the body needs carbohydrates that can be
converted to glucose to provide energy; otherwise your low carbohydrate
diet will not be a success. Protein's primary role in a low carb diet
is to build and repair tissues, hormones, and enzymes. Protein also
helps to sustain the energy provided by the carbohydrates. When on a
low carbohydrate diet it is important to balance meals and snacks with
carbohydrate-rich and protein-rich foods together.
A meal with carbohydrates alone often results in one becoming
hungry sooner because glucose levels shoot up and then crash down afterwards.
This can leave you feeling tired, hungry, and weak. When protein is
included, you will not only stay full longer, but glucose levels will
stay more consistent and you will feel energized for a longer period.
All meals within The GHF Customized Diet Plan (a very safe, effective,
healthy, personalized low carbohydrate diet) include a good balance
of protein and complex carbohydrates.
It is important to understand how protein and carbohydrates
interact with each other in a low carbohydrate diet. Each food nutrient
is broken down at different times. Carbohydrates are digested in about
two hours. Proteins take longer to digest, and when the two are combined
or eaten together, protein slows down digestion of carbohydrates, and
energy from carbohydrates is released more slowly. Protein actually
slows down the release of glucose from carbohydrates into the bloodstream
making your low carbohydrate diet a lot more realistic and effective.
Thus, eating protein-rich foods with carbohydrate-rich
foods stabilizes the glucose, which could otherwise lead to hunger.
This keeps us feeling energetic and satisfied until the next meal. In
addition, when carbohydrates are used as energy in a low carbohydrate
diet, they spare proteins from being used as energy so they can be used
to build and repair tissues. For example, a meal only rich in carbohydrates,
such as soup, bread, and salad would result in a period of hunger soon
after the meal.
On the other hand, a balanced lunch that includes a protein
source such as a chicken breast with salad, such as the meal plans in
our low carbohydrate diet, will provide and sustain energy. In other
words, a meal is not a "meal" if it doesn't contain a lean
complete protein and a complex carb together at the same time; this
is very important to your success and low carbohydrate diets, such as
the GHF Customized Diet Plan Meal Plan, follow this guideline closely.
Click
here
to learn more about the GHF Customized Diet Plan - our low carbohydrate
diet program that is chock full of very effective low carb diet strategies
designed to turn your body into a 24-hour fat-burning machine. It's
literally a low carbohydrate diet blueprint for achieving the very best
results in the shortest period of time by eating the perfect foods combined
at the right times in the right amounts - all customized specifically
for you. And don’t forget, click here to take our FREE
Fitness
Analysis
for a free sample low carbohydrate diet plan and for the book, Big Fat
lies!
This article was provided by GHF.
Click
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