The general wisdom for many years was that all fat should be avoided.
Trans fat, saturated fat, unsaturated fat just stay away from them all. But now scientists realize that fat and how our bodies process it is much more complex.
Our bodies need some fat for optimal functioning. But we need the right kinds of fat, and we need to practice moderation. Some fats are actually good for you, and others should be avoided at all costs. How do you know which is which?
Fats: the good, the bad, the ugly
Mono-unsaturated and polyunsaturated fats are" good fats" and that saturated fats can be consumed in moderation.
Trans fats, however, should be avoided altogether, adds schmitt, explaining that trans fats are dangerous because they raise cholesterol levels. High levels of certain kinds of cholesterol, in particular low-density lipoprotein (ldl) cholesterol (the so-called" bad cholesterol") increase your risk for heart disease and other health conditions, including stroke. So how do we know which foods contain which fats" fats that are liquid at room temperature, like olive oils, are a better choice than foods that are semi-solid, like butter or margarine" the following tips will help you choose a diet rich in mono-unsaturated and polyunsaturated fats and low in trans fat.
Mono-unsaturated fat (unsaturated fat): good sources of mono-unsaturated fat are canola and olive oils, most nuts, and avocados.
Poly-unsaturated fat (unsaturated fat): there are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Get plenty of omega-6 fats in their diet from vegetable oils, primary concern is omega-3 fats. Good sources of omega-3 fats are fish (salmon and tuna), flaxseed, and walnuts.
Tip: snack on a handful of walnuts, or add a tablespoon of ground flaxseed to your morning oatmeal or cereal. You can also add ground flaxseed when you are baking cookies or muffins for an omega boost.
Saturated fat: red meat, fatty meats like salami, dairy products such as cream and butter, and thicker vegetable oils like coconut, palm, and kernel oil are sources of saturated fats.
Tip: enjoy a steak now and then, but try to limit saturated fats to 10 percent of your diet, at the most.
Trans fat: made by adding hydrogen to vegetable oil, a process designed to extend the shelf life of packaged goods, trans fat is found in a wide range of packaged and processed foods, including bakery items, cookies, and crackers.
Tip: current food and drug administration guidelines allow manufacturers to say that their product is" trans fat free" if it contains less than 0.5 grams of trans fat per serving. Check the labels of processed food for" hydrogenated" or" partially hydrogenated" oils in the ingredients. These words signal that product may have up to 0.5 grams per serving. Eat a few servings, and this starts to add up.
The bottom line? be an educated shopper: know what to look for and the potential pitfalls. Try to do the majority of your shopping on the perimeter of the grocery store, limiting your trips down the inside aisles where most of the trans fat culprits reside. On the perimeter, you can focus on fresh and frozen fruits and vegetables, lean cuts of meat and fish, and whole grains fresh from the bakery. Add a little olive oil, and you'll really be cooking!
Foods to include in indian low carb diet:-
Nuts and seeds –
Panner / cottage cheese:
Plain or flavored, and hot or cold as you like it
Steamed, broiled, baked or grilled
Now that you now what foods to eat in an indian low carb diet, here are some tips on how you can adapt an indian low carb diet for weight loss.
Tips for following an indian low carb diet:
Now that you have read the tips on adapting an indian low carb diet, you must understand that cutting on the simple carbs is a good idea. But cutting down carbs completely from your meal plan is not really advisable. Here are 2 reasons why you should never completely omit carbs from your meal while following an indian low carb diet.
Why you should not completely omit carbs from your diet:
1] Carbs (glucose) is the only source of energy that your brain and the central nervous system can utilize. So absence of glucose can turn out to have serious ill effects on health.
2] Carbs and fat metabolism – Fats cannot be completely broken down in the absence of carbs. Hence if you are looking for losing fat weight, it is important to have the minimum amount required of carbs to facilitate the complete breakdown of fat or the process of lipolysis. In the absence of carbs, the amount of ketone bodies in the blood stream will accumulate and lead to metabolic disorders like ketosis or acidosis.
The above mentioned reasons will justify the presence of carbs day in strict diets like the general motor’s diet (gm diet). Read – indian version of gm diet.
3] Carbs and exercises – Do you know that without proper carbohydrate intake, you cannot do exercises? carbohydrates are the best fuels for your muscles since they become accessible easily in comparison to proteins and fats.
The process – at the time of digestion, carbs are broken down into glucose, which then enters the bloodstream. The glucose is then picked up by the other cells of the body to produce energy. Glucose, that remains unutilized, is converted and stored as muscle glycogen in the short run and finally gets converted into body fat in the long run. So carbs are needed to supply energy to you while doing physical activities.
Carbohydrates are not bad provided you select the right ones. For example having mango is better than munching potato chips. The nutritional value of carbohydrates depends on the presence of nutrients and on the degree of processing that the food has gone through.
What are the healthy carbs that you should love?
If you have made up your mind to follow an indian low carb diet, you must also know about the healthy carbs that you should include in your regime.
Did you know that some carbohydrates can make your blood sugar shoot up faster than others? So, when you eat a lot of these good slower acting carbs, you can potentially control your blood sugar levels. The glycemic index is a handy tool that indicates the slow acting good carbs from the fast bad carbs.
What is glycemic index?
It is a simple number that lets you know how fast your body converts carbohydrates in your food into glucose. Two foods with the same number of carbohydrates can end up having different glycemic index numbers. The bigger the number, the higher impact it has on your blood sugar levels.
Where to Look for the glycemic index or GI?
Look for the indication on the labels of packaged food. You can also find the glycemic index for common foods on the Internet or ask your dietician for the same. Also, keep in mind that natural foods like fruits and veggies have a lower glycemic index than refined or processed foods.
Benefits of low glycemic diet
If you have diabetes, a diet with low glycemic foods can help you manage your condition better.
Carbohydrates act as an essential fuel for the body. Instead of limiting all carbs, focus on eating the healthy variants. A glycemic index is a great tool that can quickly help you to identify the good carbs from the bad ones.
Find the right balance
If a food has a high GI, does it mean you should avoid consuming it? Well, not necessarily the glycemic index should not be the prime consideration when making choices about what to eat, you should also consider other nutrients. For example, potato chips have a low GI than oatmeal. Also, the portion size of the food matters. It is good to offset a food high in GI with a food low in GI. If you take a food that has a high glycemic index during the day, be sure to balance it with a food that has a lower glycemic index in the night.
Keep in mind that when you eat a well-balanced meal full of protein, fats and carbohydrates, the digestion of the food that has a high GI slows down and shoots up the blood sugar level. So, it is important to find the right balance.
It trials with Weight loss as a primary endpoint.low carbohydrate diets led to better long term weight loss than low fat interventions.higher fat diets had a significantly stronger impact on weight loss compared to low fat diets when the fat intake between both groups of participants was 5 percent or more at follow up
It is quite evident that losing fat is not an easy task. If it were, people wouldn’t have spent on a million different diet plans and products. However, even the smallest weight loss tricks or changes in food habits can make a huge difference as far as dietary or weight loss plans are concerned. Given below 9 simple tricks that can be easily incorporated so that you can lose more fat.
When it comes to chocolate, darker is usually healthier. Dark chocolate is generally made with a high ratio of chocolate solids and very little added sugar.
Choosing low carb chocolate
The chocolate rules
For health benefits and weight loss, dark chocolate enjoyed in moderation on a low carb diet is possible – but there are rules.
Your best chocolate choices
Low carb chocolate is readily available online and in retail stores. The amount of choices is mind-boggling. These all-natural choices are the highest in nutritional value and the lowest in net carbs.
Eating dark low carb chocolate rules:
1. Natural dark chocolate
Dark chocolate can be a part of your low carb diet or keto plan. Dark chocolate is low in carbs and contains powerful disease-fighting antioxidants. Use the darkest chocolate you can find with real cacao and cocoa butter.
2. Organic raw cacao nibs
3. Organic cacao powder
Cacao powder offers a rich taste and bold chocolate flavor. Viva labs cacao powder is made from criollo cacao beans – the highest quality cacao without bitterness.
4. Low carb cocoa powder
5. Atkins low carb chocolate
6. Russell stover low carb chocolate
7. Amber lyn low carb chocolate
8. Hershey sugar free low carb chocolate
Should you be eating chocolate?
Thinking of adding chocolate to your low carb diet? first, weigh the pros and cons.
Cholesterol is generally regarded as something bad for the health. As a part of diet, everyone tries to avoid anything that has cholesterol in it. What needs to be understood is that not all cholesterol is bad. There is also good cholesterol, which is actually very essential for body functions. This is required for the production of essential hormones. Inadequate amounts of good cholesterol can lead to problems ranging from simple hormonal imbalances to severe issues like infertility.
The following are some food items, which contain sufficient amounts of good cholesterol and should find a place in your plate. They are essential for various body functions including hormone formation.
Avocado oil: Most oil is considered bad, but avocado oil contains about 70% of good cholesterol and should be used for its heart-healthy benefits. Being a great antioxidant, it protects the heart by reducing inflammation and by improving blood pressure. Eating whole avocado is also beneficial for the heart and the body as a whole.
Buckwheat: This whole grain is rich in many vitamins, quite a few minerals, and is a good provider of dietary fiber. It is also gluten-free and is rich in antioxidants, making it extremely cardio-friendly.
Soy: Too much saturated fat in the diet cannot be digested and the liver converts these and stores it, which adds to obesity. Soy which is a good replacement for animal fat and even dairy products can help improve cholesterol levels and prevent fat accumulation.
Salmon: This is one of the most heart-friendly food items, which is loaded with omega-3 fatty acids and good cholesterol. It lowers triglyceride levels and provides a good amount of protein for the body.
Spinach: The cholesterol which settles against the blood vessels is washed off by consuming spinach – in regular quantities at regular intervals. It is also the richest source of lutein, which is known as guardian against aging diseases including hypertension.
Go the nutty way: While most would consider nuts as rich in oils, truth is they are loaded with good cholesterol. Therefore, whether it is almonds or pecans, ground nuts or walnuts, nuts are great for the heart. They are also rich in minerals including calcium, copper, magnesium, and potassium and contain various vitamins. So about a teaspoon of chopped nuts should be on your plate on any given day.