Comparison between : Low Fat Diet VS low Carb Diet

The men and women who are overweight and obese Order (24-61 years) at random to try to compare the effects of a low-fat diet versus low-carbohydrate diet on weight loss, has completed 31 people, including diet Universe program of 10 weeks, 78% was consumed individuals who follow low fat diet an average of 17.8% of energy from fat compared Avadthm where they were taking 36.4% and was quotient energy restriction 254 okj / d people who followed the low-carb diet has consumed an average of 15.4% carbohydrate compared to normal their customs eating 50% carbohydrates The result restrict energy 31.95 okj / d and have both groups showed a clear decline weight during the ten weeks of the diet was the result of improvements in body weight is almost identical as well as fat mass, losing who followed a low-fat diet an average of 6.8 kg decreased body mass index of 2.2 Clio g / m 2 comparison loss of 7.5 kg and low body mass index to 2.1 Clio g / m 2 in the people who followed low-carbohydrate diet, but the diet group low-carb only ones who achieved the greatest decrease in insulin turnover concentration, and indicate the results of the group that diets were equal in terms of effectiveness in lowering systolic blood pressure by 10 mm hemoglobin and diastolic pressure by 5 mm hemoglobin and low inhibitor activated plasma created by - Anchat vital, and the concentration of Carb in the blood increased in those who followed the low-carb diet just in a period of 2-4 weeks, these data suggest that the restriction the energy that has been achieved through a diet very low in carbohydrates is equivalent in strategic Hits low fat diet with respect to the reduction in weight and reduce body fat in people who are overweight and obese adults.

The current obesity metabolic most common in industrialized countries has reached rates of epidemic among men, women and children of North America, according to Statistics Canada, where 48% of Canadians aged 20 to 64 years are overweight (body mass index of 25 <) also shows results derived from a survey test of Health and national nutrition prevalence of overweight and obesity in the United States, a high rate of 64% and raise inconvenience such in adult blood raises the attention is that children also develop the have severe obesity in the prime of life in one study in 1999 found that 37 % of children between the ages of 2-11 years were then classified as the overweight, with a rating, half of them among those who are obese body mass 30 index <, this according to a survey of statistical national Canadian prolonged for children known childhood October obesity (2002) and include contributing factors in this changes the social and psychological factors that result in a relative increase in the energy intake compared to the consumption of energy, coupled with a private obese fat accumulation statistical disturbances fat and impaired glucose tolerance and insulin resistance, all turn serious factors for injury syndrome metabolic and type II diabetes and cardiovascular disease, it has identified many estimates of the economic cost of obesity and overweight by more than US $ 100 billion annually, and there is a need for strategies lifestyle for effective prevention and treatment of overweight among the world's population.

In addition to full energy consumption There are a number of studies have been conducted on children and adults indicated that the composition of the diet plays an important role in weight loss and maintaining weight changes and although the prevailing view, including "Canadian Guide food health food", also supported Heram food issued by the US Department of Agriculture diet containing 30% or less of fat, however, 15-20% of energy from protein and 50-55% of the energy from the vehicle carbohydrates for the population in general, however, the suitability of this strategy for the prevention of obesity is documented clear, in spite of a decrease of about 40% of energy from fat diet in the United States in 1965 to 34% in 1991, however, this indicator of obesity is already growing, we have made it clear in advance that it can support the effectiveness of weight loss and improvement in physical configuration and configuration adipose and well maintained on glucose tolerance following a low-carbohydrate diet a few calories for adult women are overweight, current research has begun to develop preliminary observations a direct comparison to conventional diet low fat diet limited energy equal to the low-carb limited capacity of the overweight men and women group.

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Low Carbohydrate Diet : Plan for a week

Low-carbohydrate diet plan for a week :

This plan provides you with about 50 grams of total carbohydrates per day and Akink the inclusion of the above mentioned foods in a healthy diet.

Plan for a week :

First day :

Breakfast: Omelet with fried vegetables in butter or coconut oil.
Food: yogurt, berries, a handful of almonds.
Dinner: Cheeseburger with vegetables.

the second day :

Breakfast: 2 slice of red meat, eggs.
Food: burgers with fried vegetables.
Dinner: salmon, vegetables.

the third day :

Breakfast: eggs, fried vegetables.
Food: shrimp salad with a little olive oil.
Dinner: grilled chicken with vegetables.

the fourth day :

Breakfast: Omelet with vegetables fried in coconut oil.
Food: coconut juice with milk, berries, almonds, protein drink.
Dinner: steak, vegetables.

The fifth day :

Breakfast: red steaks, eggs.
Food: chicken salad with olive oil.
Dinner: red steaks, vegetables.

the sixth day :

Breakfast: Omelet with fried vegetables.
Food: yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: steak with vegetables.

the seventh day :

Breakfast: red meat, eggs.
Food: coconut juice with milk, little stones or chocolate-flavored protein drink and berries.
Dinner: Grilled chicken wings with spinach.


Snacks low-carb:

If you feel hungry during follow this diet you can enter snacks between meals should be healthy and there are a range of snacks and low-carb options that will help to increase the feeling of satiety, as follows :

Any kind of fruit.
Yogurt.
Boiled egg .
Islands.
A handful of nuts.

Little cheese and meat.

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Low Carbohydrate Diet to Lose 6 Kilos in a Week

Low-carbohydrate diet is intended to set limits for carbohydrates you eat in your diet, such as those that are found in grains, vegetables, fruits and eat many of the low-carb diets appropriate for your diet.

The goal of this system is to eat low-carb foods in the diet and help you lose weight and also have other benefits such as reducing the risk of diabetes.

Why you must try the low-carbohydrate diet ?

You may need to follow a diet low in carbohydrates for the following reasons: 

1/ We want to determine the amount of carbohydrates that enter into your diet for weight loss.
2/ You want to change your eating habits in general.
3/ To enjoy eating low-carbohydrate foods.
4/ Prefer to consult a doctor before starting any diet, especially if you have certain health problems such as diabetes, heart disease.
5/ Diets that rely on low-carb foods can help you reduce the number of processed foods. 

There are many scientific evidence that confirms the effectiveness of the system that is best for people who want to lose weight and reduce the risk of certain diseases.

What are carbohydrates ?

The carbohydrates are part of the vital diet and provide the body with vitamins and minerals and is one of six nutrients Dharoah to extend the body with energy.

Carbohydrates can be stored in the muscle and the carbohydrates help the body to perform its functions properly and regulate blood sugar levels, however, the presence of a large proportion of carbohydrates in the body leads to weight gain which cause fat accumulation.

Simple carbohydrates and complex :


Body converts carbohydrates during digestion into sugar and carbohydrates can be classified into simple and complex. Is digested simple carbohydrates are digested quickly and rapidly turn into sugar in the bloodstream, such as soft drinks carb.

The complex is difficult to be digested and converted into sugar such as whole, vegetables, fruits grains. Overall dietitian advised to follow a diet containing low-carb foods, a complex carbohydrate.

Low-carbohydrate diet plan :

A range of food low carbohydrate foods that you can add to your diet for weight loss.

The list of foods that can be addressed :

Meat : beef, lamb, red meat, poultry and other animals that feed on grass.
Fish : salmon, Almqurmt.
Eggs : because it is rich in omega 3.
Vegetables : spinach, broccoli, cauliflower, carrots and many other vegetables.
Fruits : apples, oranges, pears, grapes, strawberries.
Nuts : almonds, walnuts, sunflower seeds.
Dairy : cheese, butter, yogurt.
Fats and oils : coconut oil, butter, olive oil.

Foods you should avoid :

Sugars : soft drinks, juices, which contain a high proportion of sugar, ice cream, sweets.
Gluten grains : such as barley, white bread, pasta, white rice.
Unsaturated fats : which is to hydrogenated oils.
A high proportion of omega-3 : such as vegetable oils as oil, safflower, canola.
Artificial sweeteners : saccharin, Alosbaatarm, you can use stevia instead.
You should avoid : processed foods.

Foods may need to be addressed :

Sweet potato .
Oat cereal, quinoa is a grain gluten.
Dark chocolate with a choice of chocolate containing 77% cocoa.

Drinks that need to be included:

Water .
Coffee.
Tea .
Soda without industrial sweeteners.

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Beware of Low Carb Diet !!!! Pay Attention

Many people try  to lose weight reverting variety of food programs based on different philosophies about food and how to prepare and eat, and prepare diets "low-carb" group of these systems, which are the results of a large, but may be risky.

Perhaps the most famous such diets is the Atkins diet, developed by the American doctor Robert Atkins and published the first time in 1972, and is based on the philosophy basis that carbohydrates are responsible for excess weight and chronic diseases, so For those who want to reduce weight reducing addressed to a minimum.

These diets are treated carbohydrates as the enemy must suppress and eliminate it, yet encourage them to reduce the intake of carbohydrates, such diets lead Bmtbaaha to increase Mokhozhm of proteins and fats of animal and private, so they are usually breakfast which is made up of hard-boiled eggs, and lunch and dinner Firtkz on grilled meat.

Although the followers of these diets may lose some weight in the beginning, it may be associated with many risks include :

Inability of the body for the dietary fiber found in legumes, grains and carbohydrates, which hinders the digestive process and miss the person benefits offered by fiber such as preventing colon cancer.

Spin is taken from the body of vitamins and chemical substances that fight cancer and in vegetables and fruits.

Studies suggest a link meat consumption rising cancer and heart disease rates, as there is no scientific evidence that a higher-protein diet may protect against diabetes.

These diets are encouraged to eat animal sources of protein and neglect Kalpcol vegetable and soy products, it is known that plant sources of proteins contain no fat found in animal.

These systems fail to teach practitioners permanent strategies in life, which means that the weight that Evkaddonh back again to overstock after stopping the diet and return to previous eating pattern.

Some of these diets may encourage people to eat nutritional supplements to compensate for shortages in vitamins, but it is a circumvention of the problem, which is being poor with vegetables and fruits.

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Low-Carb Diet : BEST way to Burn Calories

One research has shown that people who follow a diet and trying to maintain a low weight and burn a greater number of calories by eating low-carb foods, rather than low-fat foods. On the other hand, some experts say that these preliminary results.

And targeted study, funded by the National Institutes of Health, to identify whether to change the type of food has helped to keep the weight or not, as is usually committed to acquire the diet of what they have lost weight. The scientists worked on 21 people suffering from obesity between the ages of 18 and 40 years, have lost between 10 and 15 per cent of their body weight by diet (about 30 lbs .. pound equals approximately 453 grams). After the stability of their weight, follow each and every one of the participants one of three food diets for four weeks. Participants eat food prepared for them at the hands of nutrition experts. Participants in the nutrition and income to the hospital four days to undergo the medical examinations and other related metabolic.

The number of calories in the diets each one, but the fat, protein and carbohydrate ratio is changed. In the low-fat diet, it is to derive 20 percent of calories from fat, which is focused on the full of fruits and vegetables grain foods. In the low-carb diet, which resembles a diet «Atkins», it is derive only 10 percent of calories from carbohydrates.
This diet focuses on fish, chicken, beef, eggs, cheese and some fruits and vegetables, at a time when exclude other foods such as bread, pasta, potatoes and vegetables that contain starch.

The low Algelaesimat diet (low index diabetes for food), which is similar to the Mediterranean diet, they are made up of vegetables, fruits, legumes and healthy fats, such as olive oil, nuts, health and cereals too much like traditional oats and brown rice. And be slow to digest these foods, which helps to keep the sugar and hormone levels in the blood constant after eating.

The Best Diet :

* She explained the results, published in the end of June 2015 of the magazine «American Medical Association», that the number of calories burned low-carb diet was the largest of which burned low-fat diet by 300 calories.

Says David Ludwig, a prominent Based on experience, the director of «New Balance Fawndychen» Foundation of the Center for the prevention of obesity Hospital Boston Children «It's the same number of calories that are burned after continuous hours of intense light Exercise. The number of calories burned diet low Glycemic index is greater than that burned diet low in fat, calories 150 ».

He pointed out that the reason for Excellence low carbohydrate diet is not clear. He said :                 «we believe that both the low-carb diet and a diet low Glycemic index Tadian not to feel hungry because they do not are causing an increase in the level of sugar in the blood. When the body thinks it is starving, it lowers the metabolic rate in order to conserve energy ».

He noted the study authors and the presence of side effects low-carbohydrate diet, where they seem to increase the risk of heart disease. Ludwig says that reducing carbohydrate intake over the long term it may be difficult for many. If you're trying to lose weight, you can be helpful to low-carb diet, but over the long term may be low Glycemic index diet is better than reducing the amount of carbohydrates.

Low Glycemic index

* Kara says Aabeling, co-director of the Center for Obesity resistance «diet seem low Glycemic index is a good way, they did not slow down the metabolism as they did low-fat diet, did not appear to have side effects is an increase in the risk of cardiovascular disease». According to Low Glycemic index diet, you should avoid processed foods such as white bread, white rice, snacks and cereals pretreated, sweets and sweetened drinks breakfast, she said.

The results sparked mixed reactions among experts. Says George Parry, a researcher at the Obesity Center «Pennington Bayoumadhikal» Research in Baton Rouge, who has studied the subject and wrote an editorial in the Journal of the American Medical Association, said that other studies show that any diet come back with good results if they are adhered to, A commitment is the key losing weight and keeping it, there is no magic diet.

Says Eric Westman, a researcher at Duke University, who conducted several special low dietary studies carbohydrates and co-author of «new Atkins Diet new character», that «this study demonstrate that the lower the amount of carbohydrates, increased metabolism, people burn calories if you ate the least amount of carbohydrates. »

Says Marino Nissl, a professor of nutrition at New York University, said in an interview quoted by the newspaper «USA Today», he has been conducting studies fuller than those included in the study people in their natural environments do not they eat meals unrestricted, and explained that there was no significant difference in terms of weight loss or keep it between diet and the other, but emphasized the need for more research to make sure that those stunning results are applicable to the ground. Finally, she said «In the meantime, if you want to reduce your weight, you have to reduce your eating».

- Source: Journal of the «American Medical Association».

The new study examined three types of diets. In the following explanation to her :

* Low-fat diet: is to derive 20 percent of calories from fat, and 60 percent of calories from carbohydrates, 20 percent from protein. This diet focuses on relevant and full of fruit and vegetables grain foods, and are cut by the oil, nuts and meat that contains fats and foods that contain a high percentage of fat intake.

* Low-carbohydrate diets: a diet similar to «Atkins», where it is to derive 10 percent of calories from carbohydrates, 30 percent protein and 60 percent fat. This diet focuses on beef, fish, chicken, eggs, cheese and a few fruits and vegetables, at a time in which you reduce the intake of bread, pasta, potatoes, rice, cakes, biscuits and vegetables are full of starch.

* Low Glycemic index diet: similar to the Mediterranean diet includes vegetables, fruits, legumes and healthy fats, such as olive oil, nuts and grains health to a great extent, such as the traditional oats and brown rice. And it derives 40 percent of calories in the diet of carbohydrates, 40 percent fat, and 20 percent of the proteins.

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How to start a Low-Carb Diet in 7 crucial steps ?

      Transition to a low-carb diet requires more than just replace meat by Pasta , eggs by cakes. But the following suggestions will help you to easily move from a diet rich in carbohydrates to a low carb diet :

1/ Calculate all the Food that contains carbohydrates :

   When you want to eat carbohydrates, turn to food rich in grains, pasta, fruits and vegetables and grains.

2/ Chose products containing a low level of glucose :

Such as apples, apricots, asparagus, broccoli, small cabbage, broccoli, celery, cherries, cucumbers, grapefruit, green beans, lettuce, mushrooms, onions, peaches, spinach, strawberries, sweet peppers, tomatoes, and squash.

3/ Never drink soft or power drinks :

Soda, Energy drinks and other soft drinks are full of low-quality carbohydrates.

4/ Before Dining out ,choosing a restaurant with multiple choices :

Choose for example Seafood Restaurant to avoid foods rich in carbohydrates.

5/ Prepare your kitchen with low carbohydrate foods and healthy foods :

Buy pieces of fresh fish and shellfish , meat, poultry, low-fat dairy products , and even chocolate choose somewhat low-fat . 

Visit a supermarket, where multiple types of healthy foods available. 

6/ Go out and move :

Exercise is a crucial part of any diet. Where speeds in burning calories, strengthens muscles and polishing, increases flexibility, and boosts mood, improves blood circulation. Do moderate exercises such as walking, cycling, or swimming five days a week at least.

7/ And at least :

The most important thing is to “never give up”.

GOOD LUCK EVERYONE

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