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The 5 Mistakes Most People Make On The Dukan Diet

The Dukan Diet is one of the fastest growing new diets. With so many people in a hurry to get started and experience the fast weight loss and low hunger program it's possible that just a few will make mistakes in their haste to lose weight. In this article I will be looking at the five most common Dukan diet mistakes.

1. Not eating enough and feeling hungry

People used to starvation and calorie counting diets have a hard time getting used to the idea that they can eat as much as they want on the Dukan diet. There is a misconception that in order to be losing weight you must feel hungry all the time. Accordingly, some people new to the Dukan diet will subconsciously cut back on their portion sizes to prevent themselves feeling satisfied and so feel like they are on a diet (and losing weight). You do not need to be feeling hungry all the time to be losing weight! The Dukan diet is a low hunger diet, you should not be feeling hungry while you are following this weight loss program. If you do feel hungry then eat something (as long as it is on the list of allowed foods!)

2. Not having enough variety in your diet

When you first start on the Dukan diet you may have to refer several times to the Dukan diet book. It is natural to want to double-check what foods are allowed and what is not allowed. It may take a week or two to have the list memorized so that putting Dukan diet friendly meals together becomes second nature. For some people, once they find a meal they enjoy eating then stick to this meal, thinking it easier to just stay with what they know is safe and easy. The downside to this plan is that meal-times quickly become repetitive and boring. The once enjoyable and eagerly anticipated meal solution becomes a dreaded chore. So, to avoid becoming sick of the sight sight of turkey kebabs in a tikka and mint sauce (for example) make sure to take time to experiment and widen your Dukan diet menu.

3. Constantly stepping on the scales

The weight loss on the Dukan diet, especially during the Attack Phase can be very fast. Dieters will get a motivating buzz stepping on the scales to see the pounds have been falling off. However, weight does fluctuate through the day. The scales may show an exciting loss of a couple of pounds in the morning but show you to have actually earned a pound in the afternoon! One day might see weight loss and another show weight gain. This is unnecessarily upsetting.

You must also factor in to this that most household scales are not very accurate machines. Move the scales slowly to the left or right and you'll probably find a different result when you step on them.

Weighing should be done no more frequently than once as week. Once a month would be better in my opinion. Weight loss should always be thought off in terms of week-by-week at the very least, preferably month-by-month. Which brings me on to the next mistake.

4. Making too much out of occasional slips

It is very easy to slip on your diet and eat something that you should not have. Someone may offer you a cookie and without thinking you're eating it before you realize what you're doing. You find yourself in a situation in which refusing food or drink would be inappropriate and rude. On the Dukan diet there are also little accidental slips such that has full fat milk in your coffee by accident or eating a fattier cut of meat that you although you were having. I remember when I was first on the Dukan I accidently picked up a packet of roast pork slices rather than roast turkey. For a couple of minutes I was devastated until I managed to put things into proportion!

One little slip while you're on the Dukan diet is nothing. Imagine you have a couple of glasses of wine one day. Naughty, naughty, wine is not allowed while on the Dukan. But making too much of this slip would be madness! Let's say that the extra calories for the wine was 280 kcal. That is 280 kcal that you should not have had for sure. But instead of thinking of this as 280 kcal extra for that day consider it as extra for the week. This means that this slip resulted in you consuming an extra 40 kcal a day for the next month.

So instead of spending time worrying about drinking those glasses of wine and feeling miserable, think instead of burning of those extra 40 kcal each day for a month. This will not be too difficult! Drinking a liter of ice-water will burn of about that much (you do not have to drink it all at once!) Due to the fact your body will burn calories simply bringing up the temperature of the water.

5. Thinking that the Dukan Diet works by magic

It's not hard to see why so many people appear to the think Dukan diet works by magic. The lack of hunger and quick weight loss looks so different to all other diets that the food combinations must seem like its working by magic. Some people talk about the diet as if their stomachs are cauldrons and the foods they eat are ingredients of a magic weight loss potion. They think if they get one thing wrong, eat too much or this or too little or that, eat the wrong food or drink the wrong drink, then the spell will be broken and all the weight loss will cease!

Of course this is not the case. There is nothing magical about the way that the Dukan diet works. All that happens is what happens with all diets that work. The dieters simply burn off more calories than they consume and the weight loss occurs when their bodies use the stored fat for energy. The great thing about the Dukan diet, why so many people are singing its praises, is that the whole process is so much easier and quicker than is experienced with other diets. The high protein and low carbohydrate menus on the Dukan mean that people naturally consume fewer calories simply because they feel satisfied quicker and do not feel hungry or crave food for longer. If you do slip or eat the wrong food, then on that day you will just have eaten more calories, nothing will be ruined or undone, as long as you go straight back to the program the weight loss will continue as before.

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Fad Dieting – Important Things You Might Not Be Aware Of

We live in the world of the quick and the dead. We either get the fast solutions we need for our problems or die doing so. Think about it: Need a file? Just one click of the mouse and it gets displayed before our very eyes. Need to lower high blood pressure? Pop an anti-hypertensive pill. Sad and depressed? Take a Prozac. Hungry? Head out to the nearest fast food chain where growing strachs can be eased in two minutes or less. Or we boil instant noodles, microwave pre-packed dinners or open those bags and boxes of goodies. While these quick solutions to common concerns have their own pros and cons, there is one area where a quick fix will not do much good. It's in fad diets.

When approved by celebrities, fad diets take on an element of authority. However, they are not only unhealthy, they also do not work towards the end of achieving weight loss. Let's look at the anatomy of fad dieting to better understand why you're better off approaching weight loss the old-fashioned “difficult” way– that is, through good old balanced meals and exercise.

As soon as you begin a crash diet, you immediately cut your caloric intake to a thousand calories or less per day. Rapid weight loss occurs in a span of two weeks– sometimes as much as ten pounds in such a short amount of time. After the third week, however, there is only little decrease in weight, if there is still any, at all. This can be explained in the severe calorie restriction that causes the body to respond by slowing down its metabolic rate to conserve the resources it has at its disposal. Since it does not know when it can be fed fully again, it works to protect itself by slowing down metabolism so fat can be stored for future use in the event that outside help – food, that is– does not arrive.

Because there is no more significant loss of weight (and because you really feel hungry the next time you're on this kind of diet), you stop the diet and return to your normal eating habits. Now, your body which has already experienced “hunger” will intelligently protect itself from similar future threats by storing more body fat. Beside, the metabolic rate has already slowed to a point that it can not ever metabolize fat effectively. In the end, you end up gaining more weight than what you originally started with in the first place.

This is the reason why fad diets do not work to promote weight loss. They wreck havoc on natural body processes that only serve to make you gain more weight later on. Fad diets are not sustainable for the long-term since you'll be feeling hungry most of the time. Its runs counter to the purpose for which you employed it for in the first place.

Instead of crash diets, a nutritious and well-balanced eating plan combined with regular exercise is much more sustainable for the long-term, both for weight loss and overall health.

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What Is The Story With The Alkaline Diet?

Everyday people are searching for ways to lose weight. There are so many diets out there it can be a confusing process to figure out which one will work for you. Interestingly enough, doctors knowledge this subject is often a last resort as diets that have been tried and failed have left many frustrated. The Alkaline diet is one where consideration is given to how foods affect the acidic or alkaline balance of the body.

One way to tell if a particular food is alkaline or acidic is by its taste, but it is really not that simple. The PH scale is another way to determine how much acidity is in the food one consumes. Each of these two extremes will produce different results within the body. Acidic foods make the body more acidic and an alkaline food will make the body more alkaline. The goal is to have the body be more alkaline than acidic. Ironically, there are some acidic foods that actually make the body alkaline.

Alkaline foods provide the body with calcium, potassium and magnesium which are the alkaline minerals. Those foods that are acidic in nature will provide phosphorus, sulfur and iodine. The problem is that the body has a harder time ridding the body of acids. Acids are passed in our urine and sweat. Milk and sugar are examples of acidic foods but interestingly apple cider vinegar produces an alkaline effect where most of us would think that it would be acidic.

There is a lot of complicated chemistry involved in the Alkaline diet. The basics are that though too much acidity is not a good thing for the body. It will affect all of the cells in the body and will lower immunities and make infection worsen. The human body should be just a little alkaline to be healthy. The acids are released through urine and sweat but if there is too much taken in it can not all be released.

The essence behind the Alkaline diet is to have a healthy body. A result of having a healthy body is weight loss and the maintenance of a proper weight over time. People also notice that they experience less joint pain and an increase in energy. This diet provides natural cleansing which promotes better digestion. If you are on the fence on whether or not to go on this type of diet, consult your doctor.

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Why Low-Calorie Diets Don’t Work

There are so many people on low-calorie diet plans that are frustrated. When you're on a heavily restricted calorie plan, you are almost always hungry. This is not positive. When you stay hungry, and you notice that the scale is not moving, it leads to frustration and more than probably quitting the diet plan before any success is achieved. Calories are not your enemies; in fact, calories are your friends.

Why do not low-calorie diet plans work? Because your body needs calories, it needs energy, in order to function properly and burn fat. If your body is not getting the necessary amount of calories, it will shut down and go into starvation mode. So what do you need to do to lose weight successfully?

Get enough food in your body so that your metabolic rate increases, you burn more calories than you eat, and you lose weight. The average person should eat no less than 1200 to 1500 calories per day. What you then have to do is make sure that you burn more calories than you take in. In order to feel satisfied by eating just 1200 calories per day, make sure your meal plans consist of high fiber foods and fruits and vegetables. Fruits, vegetables and other high fiber foods take more energy to digest, therefore your metabolism is increased for a longer period of time.

Stay away from empty calories, such as soft drinks and junk food. A soft drink can add as much as 250 calories. Would not you have have 250 calories of fruits and vegetables? Which do you think will do your body more good? Remember in the long run we want to make new healthy eating habits so that we can take the weight off and keep it off.

When you are eating less calories than your body needs to function properly, your body starts to burn the muscle in your body not the fat. When this happens you're making it harder to lose the weight. Maintain muscle mass burns more calories and keeps your metabolism high. I'm not talking about building huge muscles like a bodybuilder, that's not necessary, but the more muscle you have, the faster you'll be able to lose weight. Eating high protein foods is not only a good way to build lean muscles, but because they take longer to digest, you feel fuller longer, and therefore eat less. High protein foods does not necessarily mean a steak. You should try to have several meals a week that is built around beans and vegetables.

Making healthy lifestyle changes will not only cause you to lose weight, but will make you overall a healthier and happier person.

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Safe Tips To Lower Cholesterol

People should not disregard the importance of having lower cholesterol. This can influence your overall health performance. This kind of condition contributes to numerous kinds of health disorders. Individuals need cholesterol in their body. The human body gets cholesterol from certain foods or from the body's natural processes. The liver is the main organ producing and transporting cholesterol. It works by generating steroid hormones and helping construct cell membranes. Indeed, cholesterol is a vital substance but too much of it calls several risks. It can even lead to serious medical conditions in the future.

There are plenty of natural ways to avoid soaring cholesterol levels. This is a realistic and achievable goal if you have the discipline and dedication to follow the program's instructions. For some, medications are prescribed. However, these types of drugs have various side effect. It may work temporarily for some but its efficiency is not guaranteed.

What are the natural ways you should consider?

A healthy diet and lifestyle is essential. These should be your initial step when lowering your cholesterol levels. When it comes to food intake, include low fat foods in your diet. These can help you do away with gaining weight. For obese individuals, their low density lipoprotein (LDL) or what we commonly called as “bad cholesterol” is on its peak. This may result in myocardial infarction that most people better know as a heart attack. Aside from eating low fat, consider natural substances such as fruits, vegetables, oats, grains and cereals. These are natural nutrients and cholesterol-like in nature. These food items stop the absorption of lipids to the blood.

Experts have found different ways to modify these foods to make it more interesting so you do not stray from your diet. The right diet is vital and high cholesterol can shake up its foundation.

Supplements are also helpful in lowering lipid levels. These provide a balance between LDL and HDL. If you are able to eat with good nutrition, be sure to use supplements. Take a significant leap from a high fat diet to low fat. Engage in regular exercise. Also, understand that cholesterol supplements affect the body in a natural way. Plus, you do not want to depend on medications if you do not have to. Natural remedies are available to help lower your risk from heart disease.

Remember, a healthy diet coupled with cholesterol supplements and regular physical exercise can beat increasing cholesterol levels. When you reach the age of 20, have your lipid levels checked.

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Joel Marion’s Xtreme Fat Loss Diet 2.0

Losing weight is such a challenge to most people. Numerous techniques have been tried but none has been well embroidered like Joel Marion's Xtreme Fat Loss Diet 2.0, which is set to be released soon. With the success of his first release being broadly accepted with astounding results, the second release has been speculated to be even better.

The basic principle behind these techniques is to cheat the body into consuming the stored fats. However, starving the body or working out for long hours do not have the same effect. In fact the body tries to conserve the remaining fat reserves to maintain itself. Understand that your body does not care either you want a flat stomach or a six-pack; it only cares for its well-being meaning ample food reserves.

Joel Marion came up with a concept wheree every five days or so a person on diet can indulge in his / her favorite junk foods. This is because every five days or so the body's produces a hormone called leptin which slows the body's metabolism down. By eating the junk, you are replenishing the body with lots of starch since cheating it that there is still plenty of energy and it ends up using the reserve fats. The cheat meal helps to increase insulin levels in order to raise leptin release and in so doing it increases metabolism.

The Xtreme Fat Loss Diet 2.0 release warnings that for the cheat meal to work effectively, it must be planned as the last meal of the day. This means that if you start your day by taking the cheat meal chances are that you will start to have cravings throughout the day. This will have a negative effect in your daily diet routine. It is advisable to eat the cheat meal after taking the last meat for the day, only then do you indulge yourself to the fullest. Many people have been using this technique while dieting and the results are impressive.

Joel Marion's Xtreme Fat Loss Diet 2.0 will certainly give hope to many people struggling with weight loss problems. The myth about weight loss is uncoovered in this edition. Furthermore, the effectrought about this weight loss technique is admirable. It helps people to stick to their diets during the week anticipating the cheat meal as the trophy for their week's efforts. However, do not forget to stick to your diet and work-out for this technique to be very effective.

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Cholesterol Risks And What Affects Cholesterol Levels

Cholesterol is described as fat-like and waxy in consistency. This is vital in one's body. Cholesterol works for our vitamin D, cell membranes, bile and hormones. It also contributes to our brain functioning. Liver produces cholesterol and it is the one responsible in transporting it all through the body. Aside from the innate source of cholesterol, food intake can also increase the level of cholesterol in the blood. That is the reason why people often ask if diets lower cholesterol.

There are two main types of cholesterol, the good and the bad. High density lipoprotein (HDL) is considered the good cholesterol while low density lipoprotein is considered the bad cholesterol. LDL is the one responsible in carrying the cholesterol from the liver to the entire body system. HDL functions to protect and collect reserves for the body. Therefore, LDL must stay at low levels and HDL must maintain a higher level.

When people turn 20 years old, he or she is recommended to have his lipoprotein checked. This is a simple blood test done to monitor your cholesterol level. Through this, risk for cardiovascular disease will be reduced. As soon as you have your cholesterol level checked, you can see four results. These include total cholesterol levels, triglyceride levels, and high and low density lipoprotein levels. Once one of them goes beyond or less than the normal value, specific treatments will be advised.

High cholesterol means you have excessive amounts of it in your blood. This will turn into plaque and will harden in the arterial walls. As a result, the arteries will become narrow and the blood passing through it becomes limited. Once a blockage exists in the coronary arteries then heart attack, myocardial infarction and stoke can occur.

Your weight, eating habits, age, gender, body structure, type of exercise and family history are few of the factors that can put you at risk. Typically, the first thing that needs immediate modification is the eating habits. Saturated and Trans fat must be avoided. Animal and dairy products are the main source of these substances. Beneficial fats include monounsaturated and polyunsaturated fats. These reduce LDL levels in the blood. You can find these in nuts and fish. Also, you must include foods high in soluble fiber such as oats, grains and barley. They reduce the amount of cholesterol in significant amounts.

Exercise is also vital if you are aiming for a normal cholesterol level. This technique creates a radical change in your lipid profile. The type of exercise you should do includes cardio plus strength and resistance. An ideal exercise must take 30 minutes daily and should be performed at least three times a week.

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Making Medifast Work For You: What This Phrase Really Means To Me

I'm a big proponent of taking the principles of the Medifast diet and tweaking them so that the diet works better for you. Sometimes, I have people ask me if I'm encouraging dieters to cheat or to not follow directions. I like to think that I'm not. My reason for encouraging people to make this diet work for them is that I believe that the number one reason that diets fail is because people stop using them or give up. So my whole goal is to make the diet work better while also making sure that it's still effective enough that you'll stick with it.

To that end, if adding a little fat free cheese to the chili or adding some diet whipped cream to the shakes inspires you to consume them instead of getting bored, getting discouraged, or stopping the diet altogether, then to me, the end justifies the means. In the following article, I'll try to clarify what I mean (and what I do not mean) when I encourage you to make Medifast work for you.

What I Really Mean (And Do not Mean) When I Suggest That You Make Medifast Work For You: Because I sometimes have people question me on what I mean by this, I want to first clarify what I do not mean. I'm not suggesting that you regularly cheat on your diet. I'm not suggesting that you eat high calorie fast or convenient foods or take in twice as many calories, carbs, or fats than the guidelines suggest. Because if you did this, you would not get the results that you wanted and you would likely stop the diet anyway.

Those are the last things that I want. My goal in encouraging you to make Medifast work for you is that you find that combination of taking liberties with the foods and still having the results that you want. Because this is the place where you're going to be encouraged and happy without too much of a sacrifice so that you will keep going and you keep losing weight.

When I encourage you to make this diet your own, what I really mean is that I do not need to think it's a crime when you freeze the shakes, top them with a few shaved peanuts and eat them like sundae. I've also been known to combine the Medifast eggs with some veggies and to then place those foods between a fat free tostadada to make a quesadilla. The same holds true for burritos, wraps, and melts.

However, having said that, I have to stress that I am always careful to use fat and sugar free diet products and I did not start taking these liberties until I was sure that I was in ketosis and already losing weight at a decent clip. I also do not see any problem with having your lean and green meal for breakfast or lunch if you feel like it. I'm not shy about eating out on this diet as long as I'm careful with my choices. I've been known to use frozen or convenience foods for my lean and green meal, but again I'm very careful to read the labels. Nothing says that your lean and green meal has to come fresh from a health food store. You do not want to make this so difficult or expensive that you are going to get discouraged.

If there are days when I do not want one of the Medifast meals straight up, I give myself permission to play with them a little bit. Now, I'm not going to add in anything that will make my intake of calories and carbohydrates contradictory with the diet. I make sure that nothing I do is likely to bump me out of ketosis for the long term. That's not to say I do not cheat from time to time. I do. But that's not the end of the world either because, in my opinion, it's the cumulative efforts that matter and that build up over time. I've found that real success on this diet comes over time. It's generally a long haul and a life style change, especially if you want it to last. So anything that you can do to enjoy it more (while mostly staying within the rules) is in my opinion, fair game and even advisable.

I know that there are people who disagree with me on this. If you feel uncomfortable tweaking the foods, then know that many people eat the meals exactly as they come and many are happy and successful with this. Every one has to find their own comfort zone. But to me, success happens when you can find what works while at the same time finding a way to make the diet as enjoyable and hassle free as it can possibly be.

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Reasons To Follow The Caveman Diet

The Paleo diet has become very popular in the last few years, and has proven to be very successful. Diets are often disastrous due to the fact that as soon as you stop eating well the bad habits return, and you put the weight back on. The Paleo diet is about changing your whole lifestyle, and is often thought to be the healthiest way to eat. Although some are skeptical there are several different reasons why you should try this diet.

The Paleo diet is well known as the caveman diet due to the Paleolithic period that the diet was considered to have been eaten in. This unusual diet tries to recreate the exact diet from over 10,000 years ago. Although there was very little evidence of what the caveman actually ate, there is vast speculation regarding their diets. We know that they were hunter gathers that ate a huge amount of red meat, fish, and berries. Very little dairy products would have been consumed, and grains would have been unheard of.

Many of the products that are available today are processed, and very hard to digest making you feel bloated, and unhealthy. By only eating 100% natural foods you will feel healthier and far happier although it can be tough. Our bodies have begun to rely on the unhealthy produce that we place in them. You will need to completely detox, and begin again with the new healthy diet, and termime. The foods that you have to include in your new diet must only either be hunted, or gathered.

Although you do not actually have to hunt the meat, or fish yourself you have to ensure that you buy fresh, organic produce that has been grass fed. Eggs are a fantastic element of the Paleo diet that can be ateen often. Dairy is a difficult element to exclude, and some people believe that it can be included in a small amount as long as it is organic. The gathering part of the diet needs to be items that you could in theory gather from the wilderness. Nuts, vegetables, and fruits are all ideal as long as they are not from the modern diet.

Eating the Paleo diet has proved to be very healthy, and people who follow this diet are fitter, and full of energy. Both your mind and body will feel healthier, and you will be more inclined to want to do things. Your skin will also be refreshed due to the water that you will be drinking, and your hair will be hydrated and healthy. Overall this style of diet has huge health benefits for your whole body; however, it can be very hard for some people to follow exactly.

Some people find that they can follow a variation of the diet, and ensure that they cut out a huge amount of the bad foods. The facts behind the Paleo diet do make complete sense as it calls for you to eat the healthiest foods that are available. All the foods that you choose will be free from pesticides, and the animals will be well fed on natural feeds. Although the Paleo diet may take some getting used to once you have begun to see the great results you will continue it.

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Understanding Healthy Low Carb Diets

Many people who want to start a low-carb diet often seek a carbohydrate list to help them select a low carb diet plan. Carbohydrates are mainly provided through the plant foods. The most common carbohydrates are foods such as rice, pasta, and bread. They are needed as a primary source of energy. Carbohydrates can be split up into three different groups; simple carbohydrates, complex carbohydrates and starch and dietary fibers. Therefore to make a carbohydrate list of all foods would be very lengthy. However, a carbohydrate list can be clarified by defining carbohydrates as good carbs and bad carbs.

Carbohydrates are split into simple carbs and complex carbs. The simple carbs being the bad carbs and the complex carbs being the good carbs. They are defined in this way due to the way they made up and the way the body processes them. Some weight loss diets recommend very low carb intakes because of the way the body processes and uses carbs. However, since energy is the main function of carbohydrates, no diet should be completely carb free. A deficiency of carbohydrates could lead to health issues such as fatigue, mental impairment and muscle cramps. If a very low carb diet is required, then complex carbs should be selected over simple carbs.

Foods which have longer chains of sugar molecules as well as higher levels of fiber, should be preferred in the diet. These will be foods that are complex carbohydrates. Examples of complex carbohydrates to include are grains, edible plant parts such as stalks and leaves. These complex carbohydrates take longer for the body to digest. This will provide the body with energy for a longer period of time and will not convert to fat associated with simple carbohydrates.

Simple carbohydrates contain high levels of sugar and low fiber content. When simple carbohydrates are eaten they are processed very quickly, often before it can be burned off as energy. This has the result of fat being stored in the body. Included in a list of simple carbohydrates foods would be foods such as, cookies, cakes, candy and white bread, Eating too many can raise blood sugar levels and insulin levels and cause gain gain.

We have been told for a long time to eat plenty of fresh fruit and vegetables. However, some fruit and carbohydrates in vegetables fall into the category of simple carbohydrates as they are high in sugar. The only difference is that they do contain some fiber which is processed by the body more slowly, which makes them react more like complex carbohydrates.

Other foods which are otherwise not so obvious in the high carbohydrate content include foods which have been refined and highly processed. These high carb foods include white bread and pasta. White rice and potatoes also contain high levels of simple carbohydrates.

On the list of high carbohydrate foods including some beans such as chickpeas, white beans, black-eyed peas and some root vegetables such as potatoes, sweet potatoes, carrots and corn. Some dairy products such as low fat milk, plain yogurt and skimmed milk are also high in carbohydrates.

So when it comes to making a carbohydrate list what can you use to help you? One source of information is to read the labels on the packs of foods you buy to determine the carb content of the food you are buying. By law all packaging of foods should state the carb content, usually per 100g. There are also many online sites that will work out the carb count for you.

Getting a complete list of carbohydrates is very helpful when planning a low-carb diet.One carbohydrate list is the glycemic index. This carbohydrate list explains how quickly foods are digested in the body. The lower the glycemic index, the lower the carbohydrate content will be and the better it will be if you are wishing to lose weight.

Carbohydrates for a long time have been very misunderstood. Therefore, having a carbohydrate list if starting on a low-carb diet will certainly help you plan the foods you can eat as well as sourcing low carb recipes.The increase of risk of diabetes will increase your risk of diabetes, heart disease, arthritis and other degenerative diseases. Although no diet should be carb free, a low carb diet could have many health benefits.

If you want to know more about the health benefits of this type of diet click on LOW CARB PROTEIN DIET below.

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Understanding A Low Carb Diabetic Diet

In recent years there has been much controversy and confusion over low carb diets. This has been of particular significance to those who suffer with diabetes. So for those who are considering a low carb diabetic diet there are two main areas to look at. Firstly, what are carbohydrates and what is the function of carbohydrates in the body? And secondly, what is meant by a low carb diabetic diet?

The function of carbohydrates is to provide your body with it's main source of energy. Your body will either use that energy straight away or store it for later. Carbohydrates are recognized as one of the most important effects on blood sugar levels. Many people with diabetes have found that eating a low carb diabetic diet helps them to control their blood sugar levels better than any other diet.

The reason for this being that once carbs have been eaten, it is the job of the liver to digest carbs by breaking them down into simple sugars or glucose. This process stimulates the pancreas to produce insulin, a hormone, the function of which is to convert this sugar into energy and getting it into the body's blood cells.

Depending on the type of carbohydrates that has been eaten the production of insulin will vary. Carbohydrates have long been split into two categories, simple and complex carbohydrates. Simple carbohydrates being considered the bad carbs, while complex carbohydrates being the good carbs.

This is because when digesting simple carbs such as sweet sugary foods, insulin levels rise faster and spike and the carbs are used up faster for energy. On the other hand complex carbs found in whole grain products take longer to digest. The result of this is longer lasting energy and feeling fuller for longer. More importantly there is less of an insulin reaction in the body.

However, more recent research has shown that the glycemic peak of ingested carbohydrates is reached within 30 minutes of being ateen and the only difference between different carbohydrates is the effect that it has on the blood sugar levels. This is now known as the hypoglycemic potential of a carbohydrate, a figure which is known as the glyceamic index. Foods which have low glycemic carbs are considered the better type of carb to eat.

For someone with diabetes this is a very important factor in their diet as if too much sugar is consumed, the body produces too much glucose. A diabetic can not produce enough insulin or use it efficiently enough to remove glucose from the blood stream. Therefore if you eat excess amounts of quickly absorbed carbs, you upset your body's blood sugar balance and more glucose becomes available to the cells than the body needs.

For people with diabetes this can be dangerous. There are many health issues that accompany diabetes whenever it is type A or type B diabetes. These include symptoms such as circulatory problems, blindness, high blood pressure and heart disease. As well as this, too much glucose if not used by the body will be stored as fat in the body, leading to unhealthy weight gain.

So what is a low carb diabetic diet and how can it help with diabetes? This type of diet is one which restricts the daily allowance of carbohydrates to ensure that the production of insulin is kept to healthy levels. This is done by eating foods low in carbs rather than high carbohydrate eating. This in turn promotes normal blood glucose and blood lipid levels. It can help in the prevention of complications associated with diabetes and reduce excess weight if necessary.

If embarking on this type of diabetic diet it is important to do your research first. There are many different types of these diets and finding the best diet may take some trial and error. Once having decided on the most effective diet for you it is worth finding and making lists of foods low in carbs and keep a good supply of them at home to be able to stick to your diet successfully.

The main bulk of low carb foods come from meats, non-starchy vegetables, salad vegetables and some fruits. Some low carb diabetic diets allow wholemeal bread and pasta to be ateen, but this will depend on the diet you choose. These types of recipes for diabetics can be found online as well as in recipe books. Once having got grips with this type of eating you will soon find that many dishes can be adapted specifically to this type eating.

This type of diabetic diet has been shown to address many of the problems associated with this disease and there are many success stories to back this up and suggest that there are several of these types of diets that work. It is important however, to remember that this type does not mean no carb or a carb free diet. Deficiency of carbohydrates can in itself lead to health issues such as fatigue, impaired mental capacity and muscle cramps. Therefore a certain number of carbohydrates per day need to be eaten.

If you would like to know more click on LOW CARB PROTEIN DIET below.

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What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

You've probably heard plenty about the Atkins Diet over the years. You know, that incredibly popular and controversial diet that involves cutting right down on your carbohydrates intake. You may also have heard of “ketogenic diets” – it's a more scientific term so you may not recognize it. Did you realize that the Atkins Diet is a type of ketogenic diet? In this article we'll have a brief look at what the term means and my experience of this type of diet.

The Atkins Diet

The original Atkins Diet book, Dr. Atkins' Diet Revolution , was released in 1972. Dr Robert Atkins was interested, among other things, in getting his own weight under control. Primarily using self-experimentation techniques he found that eating a diet very low in carbohydrates tended to make him lose weight quickly. His experiment was based upon other research papers and, as a result of his own studies, he became confident that the science behind the diet was sound. The resulting book was a resounding success and, over the next 30 years up to his death in 2003, Robert Atkins continued to produce popular diet books based upon the low-carbohydrate principle.

Ketogenic Diets

Some would argue that only the first “phase” of the Atkins Diet is “ketogenic” but it's very clear that this element is central to the whole diet. There are many other diets of this type with different names and claims but, if they talk about severely restricting the intake of carbohydrates, then they're probably forms of ketogenic diet. The process of “ketosis” is quite complicated and would take some time to describe but, in essence, it works because cutting down on carbs restricts the amount of blood glucose available to trigger the “insulin response”. Without a triggering of the glucose-insulin response some hormonal changes take place which cause the body to start burning its stores of fat as energy. This also has the interesting effect of causing your brain to be fueled by what are known as “ketone bodies” (hence “ketogenic”) rather than the usual glucose. The whole process is really quite fascinating and I recommend that you read up on it.


All forms of ketogenic diet are controversial. Most of the debate surrounding the issue of cholesterol and whether ketogenic diets increase or decrease the levels HDL “good” cholesterol and / or increase or decrease LDL “bad” cholesterol. The number of scientific studies is increasing year on year and it is certainly possible to point to strong cases on both sides of the argument. My conclusion (and this is only my opinion) is that one could actually make the case that a carbohydrate-laden diet has negative effects on cholesterol and I think that, on balance, a ketogenic-type diet is more healthy than a carbohydrate-heavy one. Interestingly, there is not so much controversy about either ketogenic diets work or not (it's widely accepted that they do); it's mostly about how they work and whether that is good / bad / indifferent from a health perspective.

My Experience

I too am a bit of a self-experimenter. I know this approach is not for everyone and it does carry an element of risk. I've experimented with a ketogenic diet for around eight years now. I sometimes lapse, mostly during holidays, but I always return to the diet as part of my day-to-day routine. I find that I can easily lose the few extra pounds that I put on during the holidays within around two weeks of starting up the keto diet again. I suppose it helps that I really enjoy the type of food I get to eat by following this regimen. Many of the foods I like are quite high in protein and fat. I do miss carbohydrates-rich foods such as pizza and pasta but I think that loss is outweighed (sic) by the benefit of being able to each rich food and still keep my weight under control. It goes without saying that I have to avoid sugary foods but I do not have much of a sweet tooth and I can still enjoy things like good dark chocolate, in moderation.


It's difficult, if you're just starting out looking for a diet that works for you, to know where the truth lies in this debate; If the scientists can not sort it out then how are you going to? The plain truth is that you'll need to educate yourself, weigh up the arguments, then follow your own best judgment. My experience has been very positive but you will, no doubt, have heard of friends having problems on low carbohydrates diets for one reason or another. There is no such thing as a miracle diet and most of them are just variations on a theme but all ketogenic-type diets are based upon a very specific principle and that principle has been demonstrated to induce weight loss in many people. Perhaps you should try to base your opinion on the available evidence and not on anecdotes. It's your body and your health, after all.

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A Guide To Low Carb Food

When looking for a low carb food list, it is best not to lump all carbs together. It is far better to list the 'good' carbs and the 'bad' carbs separately. Good carbs do not cause the sudden rise in blood sugar levels that bad carbs do. These complex carbohydrates will make you feel fuller for longer and less likely to have an energy high followed by a rapid energy low.

Foods included in the low carb food list will mainly be complex carbohydrates or good carbs. Good carbs are those foods which are unrefined and close to their natural state. Bad carbs or simple carbohydrates are those foods which have been very refined such as white bread, sugary foods, white rice and pasta. Of course there are some foods which fall somewhere in the middle.

When using this type of diet to lose weight, the bulk of your foods should be in the form of non starchy vegetables and salad greens. Non-starchy vegetables are low in calories while containing a wealth of nutrients such as antioxidants and fiber. The following low carb food list of vegetables are considered a very good low carb choice: alfalfa sprouts, artichokes, asparagus, bamboo shoots, bean sprouts, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, cucumber , eggplant, green beans, kale, leeks, lettuce, mushrooms, onions, radishes, snow peas, spinach, summer squash, tomato and zucchini. Non starchy vegetables such as these also help as an appetite suppressant as they fill you up for longer.

Fruit consumption needs to be limited as some fruits contain high high levels of simple carbohydrates or bad carbs. Fruits which contain the lowest carb count include: apples, apricots, blackberries, blueberries, cantaloupe, cranberries, grapefruit, guava, peaches, raspberries, rhubarb and strawberries. Depending on the type of low-carb diet you decide on, some of these fruits may not be suggested. You should therefore check with the diet you have selected before choosing your foods.

All meats are low in carbs apart from offal or organ meats such as liver. Animal products are high in protein and low in carbohydrates. Red meat is low carb, which includes, beef, pork and lamb. Eggs, seafood and poultry are low carb as long as no other carbs are added in the cooking process. As these foods are all protein based on they are a vital part of a low-carb diet. Processed meats such as sausages, hot dogs and ham may contain added carbohydrates and so should be avoided or only be ateen occasionally.

One food ingredient that does need to be limited due to it's sugar content is milk. Since many people suffer with lactose intolerance, substituting cows milk with soya milk is a good alternative as it is lower in sugars than cows milk. Cheese however, and some other dairy products are allowed such as butter. Cheese is a good source of calcium and protein in the diet and very useful if on this type of diet. Eggs in particular top the list of high protein foods for this type of diet. They make a quick breakfast, lunch or dinner and are very versatile.

Foods made from soybeans are also low in carbohydrates. Soy foods are high in phytoestrogens, a naturally occurring estrogen. They are also rich in plant based protein, calcium and vitamins A and D. As well as substituting milk with soya, foods such as tofu, tempeh and soya ice cream are all good to use. You should make sure the product you are buying is unsweetened as this can add to the carb value.

And finally on the food list is fats. To be able to eat fats while on a weight loss diet seems to contradict all previous advice. Fats are carb free, but if using fats be sure to use the healthy, unsaturated variety. Unsaturated fats include the monounsaturated and polyunsaturated varieties. These fats contain antioxidants that can help the body work more efficiently. Choose plant-based fats such as canola, sunflower, olive and peanut oils.

If you would like to know more click on LOW CARB PROTEIN DIET below.

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What You Can Eat on the Paleo Diet – The Paleo Food List

Paleo Food List

You have taken the decision that the Paleo Diet is the way to go but are wondering what is actually on the Paleo Food List.

The Paleo Food list, to put it simply, is all foods that are natural, organic, wild and unprocessed BUT EXCLUDES all grain and dairy. Do not be shocked at this revelation as there is more than enough included and allowed foods that you will not even miss the bad habit of grain and dairy. The Paleo Food List 'allowed foods' are more than enough to make mealtimes exciting, satisfying and flavorsome. Bearing in mind that the use of spices and herbs is not limited in any way.

NB : LEGUMES are also NOT part of the Paleo list. The legumes as we know them are the seeds of the plant and a toxin is ingeniously produced in order to prevent grazing animal from eating them..Therefore even sprouted legumes contain the toxin (saponin) and cooking does not reduce or eradicate it.

MEATS: all meats (preferably wild / organic) are allowed as long as the cut is lean with all fat trimmed off inclusive of organ meats eg liver etc

POULTRY: chicken, duck and game bird – skinless.

EGGS: chicken, duck, goose, etc: 6 eggs a week is the limited remembering to count in any egg or eggs used in a recipe.

SEAFOOD: all species available; whitefish, redfish, game fish etc; shellfish, lobster, crab, mussels etc etc preferably of course wild.

OILS: the most popular is olive oil however other oils such as avocado and nut oils are also acceptable and some Paleo food lists advise ghee can be used.

Below are recommended fruits and vegetables. These are not the only ones you can use merely an indication.













Lemon and lime


Melons – all




Passion fruit








Berries – blackberries, raspberries, strawberries, cranberries, gooseberries- the full spectrum allowed







Beet greens

Squash – all kinds

Brinjal / Eggplant


Brussel Sprouts















Peppers – all



Bell peppers

Swiss chard

Beetroot – beet greens are the leaves of beetroot and considered to be high in nutrients

Tomatoes – all




Organic or wild is the preferred option! Wherever possible source locally grown, seasonal organic produce. Inquire about local farmers' markets – these markets are often the best option for fresh and cheap produce. Eating seasonal available produce is part of a healthy lifestyle – the seasons and our nutritional needs are linked and specifically designed this way for us by none other than mother nature herself.

There is some controversy over the use of root vegetables and if you must have them use in moderation particularly if you find weight loss is slow. However nothing stop you from using the leaves of the bulb or root vegetables.

I am sure by now you have realized that there is more than adequate option of foods to enable you to enjoy every meal, everyday for the rest of your healthy life.

Organic or wild is the preferred option! Wherever possible source locally grown, seasonal organic produce. Inquire about local farmers' markets – these markets are often the best option for fresh and cheap produce. Eating seasonal available produce is part of a healthy lifestyle – the seasons and our nutritional needs are linked and specifically designed this way for us by none other than mother nature herself.

There is some controversy over the use of root vegetables and if you must have them use in moderation particularly if you find weight loss is slow. However nothing stop you from using the leaves of the bulb or root vegetables.

I am sure by now you have realized that there is more than adequate option of foods to enable you to enjoy every meal, everyday for the rest of your healthy life.

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Is The Dukan Diet Worth It? Pros and Cons of The High Protein Diet

The English-speaking countries have known about the Dukan for just over a year now, and in this year the weight loss program has gone from little known diet secret to popular diet choice. In this article, I'll be looking at the pros and cons of the Dukan diet.

The advantages of The Dukan Diet

1. The low carbohydrate, high protein diet is a fast weight loss diet. Many people report losing several pounds in the first few days. Noticeable weight loss is achievable very quickly. This is a huge motivational advantage. There is little more dispiriting, when in comes to diets, that feeling like weeks of hard work has achieved nothing at all. The rapid weight loss is one of the most important pros of the diet. Most people can last a couple of weeks on a new diet before slipping. After a few weeks on the Dukan, the weight loss already achieved is too great for people to easily throw away in return for some junk food.

2. One of the most miserable feelings of a diet is the hunger and food craving. Constantly feeling hungry, wanting food, is exhausting. After a few weeks of this, the majority of people crack and dive into days of binging to make up for their weeks of pain. The Dukan diet is a low hunger diet. The high protein content of the program means that dieters feel very little hunger. In fact, following the Dukan diet you are naturally taking appetite suppressants. High protein meals fill you up more quickly and leave you feeling fuller for longer. Obviously, it is easier to stick to a diet that is not constantly weakening you through hunger.

3. A unique quality of the Dukan diet, as far as I am aware, is that the program works as a kind of reset button for your eating habits and tastes. Due to the early restrictions, the Dukan re-tunes your attributions to food. Portion control is naturally reset to eating as much as you need to feel satisfied, rather than eating as much as you can. Fatty and carbohydrate heavy foods are very easy to eat in large quantities. Both of these foods encourage over-eating, fatty food actually stimulate appetite, allowing you to eat more. High protein meals fill you up much more quickly and as a result you eat less.

A second adjustment to your eating habits is that the Dukan reintroduces (or for some, simply introduces) an appreciation of fruit and vegetables. Tastes, food cravings and palettes are reset so fresh vegetables taste great and are a welcome part of any meal. Fruit is eagerly anticipated. The final result is that a balanced and healthy diet is desired and enjoyed rather that something that is considered ideal but unattainable.

4. There is no calorie counting or food weighing on the Dukan diet. From the 100 allowed foods, you can eat as much as you want. Simply eat when you want and how much you want. Some people are naturally skeptical when they hear these claims. How can you eat as much as you want and still lose weight? Well the answer is in the sentence – you can eat as much as you want . This is not the same as eating as much as you physically can stuff inside yourself! Due to the satisfying nature of high protein meals, people feel fuller quicker. The feeling of satisfaction, that you've eaten as much as you really want to, comes about much more quickly that with previous meals. The result being that you can genially eat as much as you like and still lose weight.

The Dukan diet is based on sound nutritional principles. While the diet is new to the English speaking countries it has been around for decades. Unlike other fad diets, the Dukan diet is proven as a healthy and responsible weight loss method.

The Cons of the Dukan diet

1. Some followers of the Dukan report that their appetite can disappear completely. That is, they go from a uncontrollable need to eat food to very little desire to eat at all. This is not a fear or reluctance to eat, they eat their meals as normal but without a strong craving to eat. A few people in this situation, while appreciating that weight loss has become very easy indeed, miss the eager anticipation and joy of eating whatever they want. Once the weight loss phase of the Dukan diet is over, and more foods are introduced, the former desire for food returns but not as the compulsive need to stuff and stuff until you can not eat any more.

2. The Dukan diet is difficult to follow without prior preparation. It is difficult, although not impossible, to find suitable food when out and about. Without making sure that you do not end up in this situation, you can also find yourself at home of an evening with no suitable food in the house. The choice is to either go to bed hungry or to slip from your diet and eat something you're not supposed to.

3. If you are on a budget, it can be easy to spend a lot of money from Dukan diet friendly foods. Fresh fish, expensive cuts of meat, organic vegetables, all added up and the weekly shopping bill can look formidable. However, this does not have to be the case. Careful planning and intelligent shopping will allow you to follow the Dukan and keep to a modest budget.


It is easily to see why so many people are turning to the Dukan diet for their weight loss solution. For most people the pros outweigh the cons and the experience of the Dukan diet is more enjoyable and rewarding than that of previous diets. In fact many of the negatives can be eliminated or avoided with just a little careful thought and preparation.

If you are unsure whether the Dukan diet is the right choice for you then you can always give it a trial run. Try it for a week. If you are pleased with the results you can keep on going.

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