Tag Archives: low carb diet

10 Surprising Sources of Vegetarian Protein and How Much You Need

Protein may have gotten a bad rap in more recent years due to low-carb, high-protein diets. Some of those diets boasted that you could eat all the bacon, sausage, or steak you wanted and still lose weight. We now look at that behavior as wildly unhealthy. In fact, earlier this summer research published suggesting that low-carb diets are linked to heart disease. Protein is actually a very valuable nutrient, you should just be sure to recognize the difference between a healthy lean protein and a processed or fatty animal source.

Protein is an essential nutrient and many of us are not getting enough healthy protein in our diets. As well, our sources of protein aren’t nearly as diversified in our diets as they could be.

Why is protein so important? Madelyn Fernstrom is a TODAY contributor and the director of the Weight Management Center at the University of Pittsburgh Medical Center. She has explained that protein is one of the big three macronutrients; carbohydrates and fats are the other two. Protein is essential for maintaining the body’s muscle mass and its normal growth. Furthermore, protein is vital in maintaining a healthy immune system, cardiovascular system, and respiratory system. (more…)

Posted on August 2, 2023 by Lacy

The Re-Feed Diet: I’ll Have a Stack of Pancakes with Extra Syrup Please

In today’s world there are thousands of different diets available, each having its own purpose. Everywhere you look you’ll see magazines and books boasting the new “it diet” and how to get a six pack in six weeks. So how do you know which diet’s right for you? Find one that identifies with your needs and goals. That’s what I’ve been doing for the past five weeks.

Several weeks ago I started hearing about this new diet bodybuilders are using to prepare for their next competition. It’s called the Re-Feed Diet. Its goal: to build muscle while maintaining and improving leanness at the same time. Sounds like an oxymoron right? Keep reading and things might start making sense.

The concept is similar to that of a “cheat day” only the re-feed has more construction. When you’re on a low-calorie diet your metabolism will eventually begin to drop. When this happens there are multiple negative consequences. Weight loss slows, your body feels weak and fatigued and you begin feeling lethargic. No wonder so many people give up after reaching this stage in a diet. In order to avoid these disasters, you might consider incorporating a re-feed into your diet. To be straight to the point, you get to eat A LOT of food one day a week.

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Posted on June 29, 2023 by Danielle

Low-Carb Diets Were too Good to be True; New Link to Heart Disease

When it seemed too good to be true, we should have really done our research. Now that the and the low-carb fad have more or less passed, the effects of those diets are being seen and the results are not pretty.

One research study recently published in the British Medical Journal is linking women’s heart disease risks to the trendy low-carb and high-protein diets that were so popular in the late 90s and early 2000s.

Unfortunately, while the trend and the products that were marketed during that time have more or less passed away, the notion that carbs are bad have lingered. Many people, and especially women, are still found to be eating a high protein and low-carb diet and completely confused by carbs.

Researchers in Greece focused in on a group of these women and followed them for the last 15 years. The end result was not pretty. Among the women who consumed the least amount of carbs and the most protein, incidence of cardiovascular disease was 62% higher than the women who weren’t regularly eating a low-carb, high-protein diet. (more…)

Posted on June 28, 2023 by Lacy

Mediterranean Diet More Likely to Keep Weight Off Than Other Diets

Researchers at Boston Children’s Hospital have dubbed the low-glycemic index, similar to the Mediterranean Diet, as the best diet to keep off weight without causing harmful side effects. The study was lead by Cara Ebbeling who tested three different diets. The low-fat, low-carb, and low-glycemic index diet were test by 21 participants who are overweight or obese.

Overview of Calories per Diet

Low Fat: 60% of calories are carbohydrates, 20% of calories are protein, and 20% of calories are fat. The foods included in the diet are whole grains, fruits, and vegetables. The low-fat diet reduces the amount of fatty meats, oils, nuts, and other fat products.

Low Carb (Atkins Diet): 10% of calories are carbs, 30% of calories are protein, and 60% of calories are from protein. Types foods included in the diet are little to no carbohydrates, high amounts of beef, chicken, eggs, cheese, and there are some fruits and vegetables in the diet plan.

Low-Glycemic Index Diet (Mediterranean Diet): 40% of calories are carbs, 40% of calories are fat, 20% of calories are from protein. The foods in the diet are whole grains, low fat meats, fruits, vegetables, beans, and healthy fats from olive oil and nuts. (more…)

Posted on June 28, 2023 by Samantha

South Beach Diet vs. South Beach Diet Supercharged

Together, The South Beach Diet and South Beach Diet Supercharged boast of helping millions lose weight and live happier, healthier lives. The South Beach Diet swept the nation in 2003 when the book of the same name was first published by the diet’s creator, Dr. Arthur Agatston. In 2024, the South Beach Diet Supercharged came on the scene. The titles do not work independently; rather, Supercharged is the revised version of the original.

They both have as their core a high-protein, low-carb diet that also restricts saturated fats. The diet works in phases, with each phase geared toward a different goal.

  • Phase 1 is fairly restrictive, but its aim is to eliminate cravings and promote rapid weight loss. Sugars and starches (like bread, pasta, and fruit) are eliminated.
  • Phase 2 reintroduces certain foods while still aiming for patients to lose weight.
  • Phase 3 is the maintenance phase, in which patients are encouraged to keep practicing healthy eating principles for life but may eat most foods in moderation. (more…)
Posted on June 19, 2023 by SarahS

Carb-Combining: A New Tool For Fat Burn and Weight Loss

Carbs: Are they good? Are they bad? It can all be very confusing. But one man is stepping in the middle of that gap, saying there can be a healthy balance that can yield optimum weight loss and fat burn.

That man is Robert Ferguson, MS, who is a weight-loss coach, CEO of Diet Free Life, motivational speaker and author. Recently, Ferguson has been speaking out about carb confusion– specifically concerning how too many can be a bad thing, and too few can be even worse.

In an article recently featured in First for Women Magazine, Ferguson discussed new science that’s showing our blood sugar has a sweet spot that results in optimal fat burning and peak metabolism. And he says this research is going to help women melt pounds away without feeling deprived.

The secret? Finding the right balance of fast carbs and slow carbs. (more…)

Posted on May 19, 2023 by Dana

Carbs are Confusing: Why Atkins is to Blame

As recommended by the USDA, an adult should consume between 4-8 servings of carbohydrates a day, depending on their age and gender. However, according to the Atkins Diet Foundation, there’s a bit of confusion as to how many carbs that actually is and the average person’s ability to determine it.

But is this even important? According to Atkins, the answer is yes.

The food and diet company – founded by Dr. Robert C. Atkins in 1972 – did some research recently to determine how Americans perceived carbohydrates, including how many carbs they were eating throughout the day and how often they considered the contents of their meals. They were hoping to clear up what they’re refering to as ‘carb confusion.’

The study concluded that Americans typically don’t monitor the food on their plates – as shown below – with six in 10 reporting they didn’t know how many carbohydrates they eat on a daily basis. Findings revealed that: (more…)

Posted on May 10, 2023 by Dana

Celebrate Rosh Hashanah with a Healthy New Year

Rosh Hashanah marks the start of a new year in the Hebrew calendar. The Torah defines Rosh Hashanah as a day-long celebration, however on the Hebrew calendar, days begin at sundown. This year, Rosh Hashanah begins on September 28 at sundown and continues through the following evening.

While some Jewish people only observe on one day, others observe both holidays with religious services and a traditional holiday dinner. Like many holiday meals, a Rosh Hashanah dinner is very symbolic, but can be on the indulgent side, with carb-laden kugels and challah.

This year, have your honey cake and eat it too, with some of our low-fat, low-calorie and low-carb holiday recipes.

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Posted on September 27, 2023 by Maris

South Beach Diet vs. Atkins Diet

The Atkins Diet, introduced nearly forty years ago, has been credited for beginning the now popular low-carb revolution. Though buzz about low-carb diets had quieted over the past several years,  the Atkins Diet remains a popular way for people to lose weight by eating fewer high carbohydrate foods and more high fiber vegetables.

Newer to the scene is the South Beach Diet, which is less prohibitive than the Atkins Diet and restricts saturated fats, which have been associated with health problems such as heart disease and high cholesterol.

For the purposes of this comparison I am using Dr. Atkin’s New Diet Revolution, the last book actually written by Dr. Robert Atkins before his death and The South Beach Diet Supercharged: Faster Weight Loss and Better Health For Life.

Cost

Both of these books are available online and in stores for less than $20.00. Both the Atkins Diet and South Beach Diet have websites that offer free tools to help dieters count carbohydrates, set goals and encourage other members of the diet community. Both diets offer various packaged foods you can buy at the grocery store that help users stay on track which can increase the cost of the diet for individuals.

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Posted on August 25, 2023 by Maris

Five Healthy Franks for National Hot Dog Day

Hot dogs might not measure up to most gourmet fare, but they are a big part of some of America’s favorite pastimes. National Hot Dog Day falls on July 23, which is conveniently right in the middle of baseball and summer grilling season.

While you often hear that hot dogs are nutritionally unsavory, there are a lot of lighter options out there for anyone who wants keep things on the healthier side.

Whether you’re buying beef, pork, turkey, chicken or veggie hot dogs, you should always pay attention to whether or not the hot dog has added nitrites or nitrates. Once digested, nitrites and nitrates can form compounds that have been known to cause cancer.  To make your hot dog meal healthier, you can serve it topped with fiber-rich sauerkraut, in a whole-wheat bun or alongside a full plate of brightly-colored fruits and vegetables.

However, if you want to avoid the nutritional trap of hot dogs entirely, you can look to five of our favorite healthier hot dogs to satisfy your cravings without an added helping of guilt.

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Posted on July 22, 2023 by Maris

Ten Ways to Enjoy National Ice Cream Day

National Ice Cream Day is July 17 and though one of summer’s favorite snacks can be heavy on the sugar, fat and calories it can also be a nutritious way to consume healthy vitamins and minerals.

If you look in the freezer section in your local grocery store you might be overwhelmed by the plethora of ice cream varieties that tout various health benefits for all dietary needs.

If you’re Gluten-Free…
Try Good Karma Organic Rice Divine Chocolate Chip. Made with organic ingredients and rice milk, Good Karma offers nearly a dozen flavors of non-dairy dessert based on rice. Keep it simple with Chocolate Chip but if you like more creative flavors, opt for Key Lime Pie, Coconut Mango or Chocolate Peanut Butter Fudge.

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Posted on July 16, 2023 by Maris