Which are the best low carb sample diet plans?
It's hard to decide if the Atkins diet is better than the South Beach diet, when making a decision about low carb sample diet plans? I have found that the South beach diet has certain advantages, and have compared both diets towards the end of this article.
Keep in mind that although research has shown that it is possible to lose weight on a low carb diet plan, the long term effects of low carb diet plans are unclear. However, if you prefer low carb sample diet plans, you can download them, along with several other diet plans by registering today!
What are carbohydrates?
The major function of carbohydrate is to supply the body's cells with energy. The brain utilizes only carbohydrate in the form of glucose. Some experts estimate the brain uses about 140 grams or 9 tablespoons of glucose a day.
In situations where carbohydrate is severely restricted or eliminated, such as in a low carbohydrate diet or with total starvation, the body will resort to converting protein to sugar and also burn fats to provide energy. The byproducts of such actions are called 'ketoacids', which can be toxic to the body in high concentrations and lethal to a diabetic if left unchecked.
The human tissues favor carbohydrate as a primary fuel substrate because they burn cleanly and efficiently. Translation - a low carbohydrate diet is very unusual for the human body. It's not something we were designed to eat.
Low carbohydrate diets classify foods into high glycemic index and low glycemic index.
The glycemic index (GI) is a parameter to ranks foods according to how fast their sugars are released into the bloodstream. A high GI is considered 70 or more and a low is considered 55 or less.
The "bad carbohydrates" have a high glycemic index and are rarely found in low carb sample diet plans. Blood sugar level rises rapidly after consumption of high GI carbohydrates . Imagine eating a chocolate bar, white potatoes, rice, pasta and bread. High blood sugar levels result in increased insulin levels, and increased insulin levels lead to weight gain because of increased hunger. This is a vicious cycle that perpetuates itself as you consume more high glycemic index foods.
Another term called the glycemic load (GL) is an important component of low carb sample diet plans. This measures how much carbohydrate a food provides in a single serving. Low carb sample diet plans generally involve foods with a low GI and a low GL.
In general, fruits, vegetables, beans and whole grains have a low GL. Any refined food, packaged food or juice generally has added sugar and a higher GL.
Glycemic index of common foods.
This will give you a general idea of the do's and dont's in low carb sample diet plans. The low GL foods will be more prominent in low carb sample diet plans.
100
Glucose
80-90
Corn flakes
Mashed potatoes (instant)
Honey
70-79
Bread (whole wheat)
Rice (white)
Potatoes (new)
60-69
Bread (white)
Rice (brown)
Shredded Wheat
Bananas
50-59
Spaghetti (white)
All-Bran
Peas
Yams Sucrose
Sweet corn
Potato Chips
40-49
Sweet potatoes
Navy beans
Baked beans
Oatmeal
Orange juice
30-39
Butter beans
Blackeyed peas
Ice cream
Tomato soup
Yogurt
Whole milk
Apple
10-29
Lentils
Soybeans
Peanuts
| |
THE ATKINS DIET |
THE SOUTH BEACH DIET |
Brief History and General Outline of the Diets.
|
Introduced by the late Dr. Robert Atkins in 1972. A well publicized 'low carbohydrate diet', although not the first. It involves an induction phase (2 weeks), ongoing weight loss, pre-maintenance and maintenance phase. |
Introduced by cardiologist Dr. Arthur Agatston in 2003 It emphasizes the consumption of "good carbs" and "good fats".It involves Phase 1 (2 weeks), Phase 2 (during remainder of weight loss) and Phase 3 (maintenance) . |
| Amount and type of carbohydrates allowed on the diet. (The average individual needs 100-150 grams/day) |
In the induction phase, not more than 20 grams/day is allowed, can go upto 60 grams per day in subsequent phases. Since carbohydrates are severly restricted, the consumption of proteins and bad fats increases. The intake of vitamins and minerals reduces. |
Phase 1: Sample meal plan has close to 20 grams.
Phase 2: Sample meal plans have 65-90 grams.
Since there is an emphasis on low glycemic index carbohydrates and healthy fats, the intake of vitamins and minerals is sufficient. High GI foods are eliminated. |
| Encourages high protein consumption. |
Yes |
No |
| Guidelines on fat intake. |
Originally, there was no limit on type or amount of fat allowed. This was harmful, and recently amended. Currently, no more tahn 20% of calories as saturated fat. According to the National Institute of Health, our diet should contain less than 7% saturated fat. The diet is, therefore, extremely high in saturated fat intake. |
Saturated fat intake is strongly discouraged on this diet. Instead, heart-healthy fats (vegetable oils, canola, olive, etc), fatty fish & nuts containing omega 6 and omega 9 faty acids are strongly recommended. Heart-healthy proteins are also suggested. Essentially, the south beach diet 'tweaks' some negative elements of the Atkins diet to arrive at a more acceptable alternative. |
| Drawbacks associated with the diet. |
Excessive intake saturated fat & bad cholesterols. This diet is harmful to the heart.
Red meat intake tends to be high on this diet.
Clinically assocaited with an increased risk for colon cancer.
Some studies indicate the possibility of increased bone loss/or kidney damage. This is attibuted to high protein intake, particularly if the diet is followed in the long-term (more than 1 year). |
Since this is a 'low glycemic index diet', some beneficial foods that fall under the 'high glycemic index' category such as bananas, carrots are eliminated.
End note: The South beach diet has its advantages over the Atkins diet, and scores mainly because it is not a high protein, low carbogydrate diet. It is a low glycemic index - high healthy fat diet accompanied with high fiber intake. |
I will also provide you low carb sample diet plans that will help you make the decision about what is best for you.
Your low carb sample diet plans have been designed by me and are very easy to follow . If you want to see what you will get, click here to view a sample plan. |
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