FitSugar

No-Carb Diets Could Crash Your Brain's Memory

FitSugar — Tue, 16 Dec 2008 03:30:00 -0800

As far as fad diets go, the low-carbohydrate train has enjoyed a prolonged ride when compared to its more trendy counterparts. Some dieters shun carbs because their bodies respond by shedding pounds, but new research shows they could also be sacrificing some very important brain power.

The brain converts carbohydrates to glucose for proper functionality, and severely restricting carb intake can limit our ability to remember. Nineteen women were put on either a very low-carb diet or the low-calorie diet recommended by the American Dietetic Association, and after just one week the low-carb dieters performed worse on memory-based tasks than the women following the ADA diet.

While low-carb participants consumed almost no carbohydrates during the first week, limited carbs were introduced during the second week and their memories showed improvement with the revised diet. The study's co-author Holly A. Taylor, PhD commented on the bottom line, saying, "Although this study only tracked dieting participants for three weeks, the data suggest that diets can affect more than just weight."

Have you noticed that some diets affect your brain's ability to function properly?

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Another Reason to Eat Carbs: Boost Your Mood

FitSugar — Wed, 11 Nov 2009 03:00:56 -0800

The majority of Fit readers call themselves carb queens, and Winter can make those carbohydrate cravings even more intense. But have no fear: scientists are finding even more reasons not to avoid this essential food group.

A recent study of more than 100 obese and overweight adults in Australia found that dieting put people in a better mood; a drop in pounds led to increased satisfaction. But for people on low-carb diets, the mood boost didn't last.

The study group was split, with half the subjects on a lowfat diet and the other half low-carbing it. Interestingly, folks in both groups lost the same amount of weight on average, about 30 pounds. But after a year, the low-carb dieters also lost the positive mood effects, while the low-fat dieters did not. Here's more from the study.

Mediterranean Diet and Low-Carb Diet Neck and Neck

FitSugar — Fri, 18 Jul 2008 11:00:00 -0700

When it comes to dieting, we all want to know what is most effective. A new study performed in Israel found that a low-carb Atkins like diet and the Mediterranean diet outperformed the low-fat diet. The study lasted two years, considerably longer than previous studies, and the weight loss period was limited to 6 months with a maintenance period of 18 months – I think the maintenance period is truly where a diet's success can be measured.

To see what the different dieters ate, just read more.

Here's a breakdown of what randomly assigned 322 moderately obese participants ate:

Low-Fat: Based on the American Heart Association guidelines, women ate 1,500 calories a day and men ate 1,800. Only 30 percent of daily calories came from fat, and dietary cholesterol was restricted to 300 mg – an egg has about 210 mg. Meals were built around low-fat grains, veggies, beans and fruit.
Low-Carb: Based on the Atkins plan, calories were not restricted but the daily intake of carbs was limited to 20 grams of carbs a day, for the first two months, but increased to 120 grams for the remainder of the study – a half cup of cooked white rice contains about 30 grams of carbs. Participants were to obtain fat and protein mostly from vegetarian sources and avoid trans fat.
Mediterranean: Based on Harvard Medical School's Walter Millet's dietary suggestions, women ate 1,500 calories a day and men ate 1,800 calories. Only 35 percent of the calories were to come from fat, mostly in the form of olive oil and nuts. The meals were high in veggies, but low in red meat. Beef and lamb were replaced with fish and chicken.

The results were pretty interesting. On average, those following the low-carb diet lost 10.3 pounds and the average weight loss for the Mediterranean diet was 10 pounds even. The low-fat diet average weight loss was 6.5 pounds. Interestingly enough, the women following the Mediterranean diet lost 13 pounds compared to the women on the low-fat diet who only lost one pound. All the diets show other health benefits as well, with an increase in healthy cholesterol in the low-carb diet and a decrease in blood sugar levels in the Mediterranean diet.

The bottom line is that all the diets offer benefits and there is not a one size fits all approach to dieting. If counting calories doesn't work for you a low-carb option might be best for you, but if limiting carbs is beyond measure for you then go Mediterranean. The trick is to pick a diet, or should I say lifestyle, that you can follow for the long term.

Have you followed any of these diets? Tell us how it worked for you in the comment section below.

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Have you ever tried a No or Low Carb diet?

FitSugar — Wed, 11 Jul 2007 07:30:00 -0700

By now, you all know that I am curious and nosy. This time I want to know if...

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Considering Low Carb? Then Consider This

FitSugar — Thu, 27 Sep 2007 11:00:00 -0700

With the influx of low-carb diets, it's hard to ignore the amazing claims of weight loss by skipping out on breads, pastas and others. Problem is, what you don't hear about is the potential issues with going low-carb.

Here are some things to consider before you start a low-carb diet:

A low-carb diet may not be the best idea for anyone with diabetes, kidney stones, high cholesterol, or women who are pregnant.
Some people on a low-carb diet may need to take a multivitamin as well as a fiber supplement to get needed nutrients missing from your diet.
Since most low-carb diets are high in protein, be sure to drink a lot of water to combat potential dehydration and liver damage.
It's always a good idea to consult your doctor before starting any new diet; low-carb is no exception to the rule.
Finally, have you ever tried eating a hamburger with no bun? Try it first, then decide if you still want to go low-carb.

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You Asked: Should I Ditch Carbs to Lose Weight Before My Vacation?

FitSugar — Fri, 06 Mar 2009 09:00:00 -0800

Dear Fit,
I'm going to the Bahamas in April and I'm trying to lose some weight so I look good in my bathing suit. Is ditching carbs the best way to go?
-Beach-Bound Brooke

It's that time of year when we really start to think about toning up and losing weight since tank top, shorts, and bathing suit season is coming soon. To find out if ditching carbs will help you get there, read more.

I'm so glad you asked me about this because the answer is a huge no. Do not stop eating carbs altogether, because your body needs them for fuel. Refined carbs like cookies, pasta, white bread, pretzels, and anything made with white flour or sugar can and should be avoided, but do not get rid of the good carbs like fruit, whole grain breads, and whole wheat pasta. Those are full of fiber and nutrients that your body needs for energy and for promoting regularity. They'll also help you lose weight because their high fiber content will keep you feeling full longer, so you won't find yourself needing to eat as much.

Also keep in mind that it's not so much the type of food you're eating that matters, but how much. Calories are the thing to watch here, so keep track of your portion sizes, and don't dip below 1,200 calories a day. In order to lose a pound a week, you'll need to omit 3,500 calories a week. So if you cut 250 calories from your diet a day and burn 250 calories a day through exercise, you'll be well on your way to losing a few pounds before your big trip. It'll take hard work and dedication, but you'll lose the weight and keep it off. If you just ditch all carbs to slim down quickly, you may drop pounds, but it's not a healthy way to go about it. As soon as you start introducing carbs back into your diet, you'll probably end up gaining the weight back. So remember that when it comes to weight loss, slow and steady wins the race.

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Fad Diet Predictions

FitSugar — Tue, 02 Jan 2007 08:27:16 -0800

A writer with the Associated Press thinks our fair country is due for a new fad diet since carbs were demonized oh so long ago. Will it be a revival of the grapefruit diet returning from the 80s along with leg warmers and pegged jeans? I'm thinking something involving green tea and miso soup sounds more 2007. What do you think?

Well the Calorie Control Council has made some very optimistic predictions for dieting trends for the year 2007. They are:

1) Restaurants will serve more low-calorie and reduced-fat foods.

2) Consumers will create personalized eating plans, instead of eliminating entire food groups (read carbs).

3) Exercise will become part of the “everyday.”

4) Functional light foods will gain popularity.(I'm still trying to figure this one out - I think apples, bananas and oranges are functional since they travel well in a purse, diaper or gym bag.)

5) Healthy living will become a family matter as childhood obesity becomes more of a publicized issue.

None of these predictions scream FAD to me. They seem a bit more like sound advice we should all consider turning into personal trends this year.

Visit the Calorie Control website for more information on dieting and health.

Why Exercise Won't Help You Lose Weight . . . Sort Of

FitSugar — Thu, 05 Nov 2009 03:00:36 -0800

There have been a lot of reports in the last year confirming that contrary to popular belief, not all exercise leads to significant weight loss. If you want to shed pounds, it mostly comes down to diet. It’s no surprise that changing your diet can help you lose weight, but for decades, many people believed that exercise was the best pathway to a slimmer, fitter you.

Today the New York Times added to the news that exercise doesn’t significantly aid in weight loss by reporting the results of an exercise and obesity study. The study followed a group of 58 obese individual who underwent three months of supervised aerobic activity but didn’t change their diets at all. And while the group lost an average of seven pounds, many participants barely lost three.

I admit that when all of these studies started coming up I was a little shocked, but it turns out that high intensity workouts mainly burn carbs, not just fat.

To hear what type of exercise may maximize fat loss, read more.

The article explains: "'The message of our work is really simple,' although not agreeable to hear, said Edward Melanson, PhD, the lead author of the study. 'It all comes down to energy balance,' or, as you might have guessed, calories in and calories out. People 'are only burning 200 or 300 calories' in a typical 30-minute exercise session, Melanson points out. 'You replace that with one bottle of Gatorade.'"

Fat loss can be maximized, but it’s a matter of how you approach your workout. To do this, work out at a lower intensity in your fat-burning zone, which is 60 to 70 percent of your maximum heart rate. For most people this zone falls between 105-134 beats per minute. Melanson’s study also found that once weight is lost from reduced calorie intake, exercise might prevent it from coming back by resetting metabolic pathways that stop the body from wanting to store fat.

The research is interesting, but should not dissuade any of us from our fitness goals. The benefits of exercise reach far beyond weight loss - it helps the brain function better, reduces stress, creates a toned body, and is important for healthy heart function.

What's the Deal With: The Bagel Diet

FitSugar — Wed, 27 Dec 2006 09:04:52 -0800

Brent Buckman, attorney and former contestant on The Apprentice swears by his new diet: The Bagel Diet. Sounds rather ridiculous doesn't it? Well that is because it is. In a nutshell, this is the diet:

BREAKFAST: One Bagel toasted with light/low fat margarine and a glass of water.
LUNCH: One Bagel toasted with light/low fat margarine and a glass of water.
SNACK: One Bagel toasted with light/low fat margarine and a glass of water.
DINNER: One Bagel with 8 ounces of meat (lean hamburger meat, chicken, steak (none of them fried) or 97%, 98% or 99% fat free sliced deli chicken breast or sliced deli turkey breast).
TREATS: One meal or dessert once a week, which has lots of calories (such as, chicken fingers and cheese fries or pizza or cake or an ice cream sundae, etc).
EXERCISE: No exercise necessary.
Drink lots of water throughout the day.

This diet is not only boring, but lacks any kind of nutrition value -- Has this guy ever heard of a vegetable or fruit? Not to mention that it lacks incorporating any kind of physical activity. While it may have worked as a weight loss tool for Brent, I would not recommend this diet, not even to my worst enemy.

Don't Fear the MUFA

FitSugar — Tue, 06 Oct 2009 10:00:06 -0700

After years of being treated with disdain, dietary fat has slowly been making its way off the nutritional black list. Now that omega-3 fatty acid is almost a household word, it is time to embrace the MUFAs - monounsaturated fatty acids. A diet rich in this type of fat has been found to reduce abdominal fat better than a diet high in carbs - even without exercise. In fact, this is the cornerstone of Prevention's Flat Belly Diet.

If you're dieting, don't fear the MUFAs; while they might not be the magic bullet for belly fat (even if you incorporate them into your diet, you still need to keep a watch on your caloric intake and exercise), they do make dieting easier. Full of fat-soluble vitamins, MUFAs are satisfying to eat and help you feel full and satiated, nipping in the bud two common complaints of dieters: boredom and hunger.

To learn where you can find the almost-mythic fatty acid, keep on reading.