Low Carb Generation

When the body is burning fat for energy instead of carbohydrates, that is called ketosis. During this metabolic state, your body will produce Ketones which are used for fuel - the excess is excreted in your urine and sweat. The presence of Ketones can be detected by test strips. Measure your ketosis by testing your urine at the same time everyday - any shade from light pink to dark purple is good. Some people never get into Ketosis but still lose weight so don’t be disappointed if this doesn’t happen for you. Unlike Ketoacidosis, Ketosis is not dangerous. Back to Top

Which low carb diet is best?

Everyone is different. It will take some time and experimentation to find out what works for you! When following a low carbohydrate plan, you will control the number of grams of carbohydrates you eat and focus on certain food groups rather than others. Not all carbohydrates found in food is created equal. Most carbohydrate is digested by your body and turned into glucose. However, some carbohydrate can be digested by your body but not turned into glucose, and some carbohydrate is not digestible at all (such as fiber, which is eventually excreted by your body). These last two types of carbohydrate don't have an impact on your blood-sugar levels. Understanding the different behaviors of carbohydrate in your body can help you make smart food choices. This will, in turn, make sticking to your low carbohydrate plan easier and more enjoyable. Back to Top

Do I have to exercise?

Anything you do to move your body will burn fat. Since you're not eating carbs for fuel, this will further enhance the fat-losses induced by a low carb diet. Exercise also builds muscles; increased muscle will boost your metabolic rate, thus burning even more fat. It doesn't have to be elaborate, you don't need to invest a fortune in expensive equipment or annual gym fees. Walk the dog, play with the kids, and dance around the living room! Just get moving, because it will help you lose weight and it's fun. Back to Top

Is low carb dieting just a short-term solution or can I keep the weight off permanently?

Once you have reached your goal weight, you will transition into a different phase of the diet. You will still limit your carbohydrate intake, but be able to add in healthy carbs to your meals. The variety of foods allowed on a low carb diet provides a diverse menu that is neither complicated nor boring and helps people stay motivated to change their eating patterns forever. Additionally, numerous companies have introduced controlled carbohydrate versions of bars, shakes, syrups, candy, chips, desserts, bread, ice cream and more. It has never been easier to stay with an eating plan that offers you the full spectrum of delicious foods in quantities that leave you satisfied. Back to Top

How often should I eat on a controlled carbohydrate diet?

If at all possible, never skip a meal and eat snacks between meals. Eating often throughout the day will help to stabilize your metabolism, keep your energy at a nice level and will decrease your appetite at meals. Back to Top

Is Low Carb Eating Safe?

There is a lot of misconceptions out there about low carb eating. The most prevalent is that you are cutting out all carbs and that you can’t eat any vegetables or fruits and that the diet consists of high fat meats. This is simply not true. The truth is that you are cutting out sugary processed foods that have no nutritional value at all. Most low carb plans recommend eating lots of vegetables. After the induction phase you can add in even more veggies and fruits. Back to Top

I cheated. Do I need to start all over?

It would be a good idea to go back to Induction or early Intervention levels of the low carb plan you have chosen to follow, for a week or at least a few days to clear the excess carbs from your system and to get back into fat-burning mode. Back to Top

I’ve heard people say that the weight lost on a low carb diet is just water weight and not fat. Is this true?

No, that is not true. It is typical of any weight-loss plan, that during the first few days, or even the first week, some of the weight loss will be water loss. However, when one follows a controlled carbohydrate eating plan, the body switches from burning carbohydrates to primarily burning stored fat for energy, resulting in the loss of stored fat. In fact, research shows that even when water is lost during the first few days on a controlled carbohydrate diet, the water balance soon returns to normal, and the weight loss comes from burning body fat for energy. The most dramatic sign of this loss is seeing the inches drop off your measurements. Back to Top

I just started a controlled carbohydrate diet and don’t feel very good. What’s wrong?

It is actually quite common to experience, weakness, headaches and nausea for the first couple of days. While it may seem like this is because the diet is not good for you it is actually sugar withdrawal. Your body can become addicted to sugar (and also white flour) and what you are feeling is withdrawal similar to a withdrawal from drugs. It typically takes about three to four days for the body to convert from a sugar metabolism to a primarily fat metabolism. After the transition, those people who felt icky at first usually report high energy and clear thinking throughout the day. This happens because the body balances its nutritional needs so as to stabilize it's blood sugar level. It results in elimination of blood-sugar peaks and valleys throughout the day and puts an end to mood swings and periods of lethargy. Back to Top

Can I eat fruit and grains on a controlled carbohydrate diet?

Low carbohydrate diets do not exclude these foods. The initial phase of the diet (for example, the Induction phase of Atkins), which people often mistake for the entire program, is the most strict - permitting only 20 grams of carbohydrate each day. Once you move to Ongoing Weight Loss (whether after two weeks or longer), you begin to add these foods back into your meals. The Zone plan offers a variety of foods, including fruits. The main “enemies” of low carb diet plans are refined carbohydrates such as white flour and sugar. Back to Top

I’ve heard that too much protein is bad for the kidneys. Is this true?

High protien intakes have no undesirable effects on the functioning of Kidneys. It has never been reported anywhere till today that a diet high in protein causes any form of kidney disorder. Too many people believe this untruth simply because it has been repeated so often that even intelligent health professionals assume it must have been reported somewhere. The only remotely related phenomenon is the fact that when someone is already suffering from far-advanced kidney disease, it is difficult for that person’s body to handle protein. But protein has nothing to do with the cause of the kidney problem. Back to Top

I’ve heard of the Glycemic Index. What is it?

The glycemic index is a listing of foods in the order those foods cause surges in insulin. Individuals are given equal amounts, usually half-cup portions, of a food. Their blood sugar is measured before and after. Then, an average is taken to determine the glycemic index of that food. The higher the number, the more the food causes surges of insulin in the blood stream. Low carb dieters try to stay on the lower half of the glycemic index. It can be confusing because there are two standards for the glycemic index: one using white bread as 100 and the other using glucose as 100. Back to Top

How much water should I drink on a controlled carbohydrate diet?

As much as you can! Fresh, plain water is vital to your health it helps flush toxins from all the fat you are burning from your bloodstream and keeps your kidneys functioning properly. Generally you should drink 64 fl oz per day plus another 8 oz for every 25 pounds you are overweight. Coffee, tea, and soda are in addition to your water intake. Back to Top

Do controlled carbohydrate diets cause gallbladder disease?

There is now overwhelming scientific evidence that gallstones (responsible for more than 90 percent of gallbladder disease) are formed when fat intake is low. In a study that examined the effects of a diet that provided 27 grams of fat per day, gallstones developed in 13 percent of the participants. The reason for this is that the gallbladder will not contract unless fat is taken in. If it doesn't contract, a condition called biliary stasis develops -- and causes the bile salts to crystallize into stones. Our gallbladders need to be kept active to prevent stone formation. Back to Top

Is it true I can eat as much as I want?

You are probably safe if you are talking about meat, eggs, and green vegetables alone. However, if you are adding any kind of carb except for green vegetables (leafy greens, green beans, broccoli, etc.), portion size does matter. Too much of a carb, even a low glycemic one, can cause surges in your blood sugar. After being on a low carb diet for a while, you should discover that you are satisfied with less food. Back to Top

Does caffeine affect weight loss?

This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin. Many low carbers continue to enjoy caffeine-containing beverages with no serious impact on their weight-loss efforts. However, there are some sensitive individuals and persons who are extremely insulin resistant who may need to restrict or even eliminate all caffeine. If you are having trouble losing weight on a carbohydrate controlled diet, you might consider stopping all caffeine for a while to see if it is an issue for you. Back to Top

I've stopped losing weight. What's wrong?

Plateaus are a natural part of losing weight. Your body is probably going through an adjustment period. Be sure you are drinking enough water. If you are sedentary, walk, take the stairs, force yourself to move. Keep a journal of everything you eat and drink and when you eat them; sometimes you can find the problem simply by looking at your food intake on paper. Artificial sweeteners can be a problem for a few people by triggering sugar surges. If they are part of your diet, try eliminating them and see what happens. Back to Top

I'm a diabetic. Should I be on a low-carb diet?

Definitely! If you have type 2 diabetes, a low-carb diet can work to bring your blood sugar back to normal. Most people are even able to cut down on or even stop their diabetes medication after a while. (Do not stop medications on your own. Consult your physician.) It can help type 1 diabetics regulate their blood sugar levels better. Back to Top

What are the calorie guidelines for a low-carb diet?

Generally speaking, there are none. Eat until you're full and satisfied, but eat only appropriate foods. Back to Top

What foods can I eat on a controlled carbohydrate diet?

Meat, eggs, cheese, fish, and poultry are appropriate for a low-carb diet, as are most green leafy vegetables. Check the specific guidelines for the low carb plan you have chosen. Back to Top

What foods shouldn't I eat on a controlled carbohydrate diet?

Stay away from all foods containing any form of sugar or flour. That includes most fruits, breads, pasta, gravy, pastries, candy, and juices. Also, avoid eating grains and high-starch vegetables, such as potatoes, corn, and beets. Check the specific guidelines for the low carb plan you have chosen. Back to Top

How many carbohydrates are there in (whatever food)?

A handy carbohydrate gram counter should be in your pocket or purse at all times. Back to Top

Can I drink milk on a controlled carbohydrate diet?

It is generally advised that you do not. Milk has a lot of carbs in the form of lactose sugar. You may use heavy cream in small amounts. Back to Top

Do carb blockers really work?

No. Carb blockers, regardless of brand name, may work in the laboratory, but they are broken down by the digestive system before they can effectively neutralize dietary carbs. They may work to block a small amount of carbohydrates but do not assist you in having a full out “junk food cheat meal.” Back to Top

Do I need to take supplements?

You should be taking a good multi-vitamin and mineral supplement. Check the label to make sure the supplements are free of sugar and starch. You might want to add some flax seed oil which is high in omega 3 and helps your body burn fat. Most plans have their own recommended supplements. Back to Top

Can I eat artificial sugars?

More and more people are finding they react unfavorably to aspartame (Equal, Nutrasweet) and are choosing to avoid it. Sucralose (Splenda) is a relative newcomer to the artificial sweetener family. It looks and tastes like real sugar, and is heat-stable, which means it doesn't lose sweetness when you cook or bake with it. So far, it is passing all safety tests with flying colors, and appears to be well-tolerated by just about everyone. Back to Top