Dont lose the carbs

In an attempt to fight the battle of the bulge,numerous diet theories and fads for weight loss have come up.

In an attempt to fight the battle of the bulge,numerous diet theories and fads for weight loss have come up. Some of the popular diets are based on the belief that carbohydrates are the chief culprits.
Low-carbohydrate diets like Atkins diet,Zone diet,Mayo Clinic diet,Drinking Mans diet,and Air Force diet have gained popularity as slimming diets. Carbohydrate content in these diets can be as low as 15-40 grams a day compared to the minimum daily requirement of 100-120 grams a day for an average adult to provide fuel to the brain. Such low levels of carbohydrates are chief concerns of such diets. These diets are nutritionally imbalanced as they may be low in certain essential nutrients like dietary fibre,B vitamins,folic acid,vitamin C and minerals like iron and calcium.

Reduced levels of folic acid and B vitamins have been associated with increased incidence of heart diseases due to elevated levels of homocysteine (an artery-damaging amino acid produced by the body during the breakdown of another amino acid,methionine). Elevated homocysteine can injure the lining of blood vessels,increase the production of muscle cells surrounding vessels and promote blood clots and plaque formation.

Increased incidence of heart diseases among those on low-carbohydrate diets can also be attributed to increased fat intake. High fat intake is also associated with increased incidence of obesity and other chronic diseases including cancer. Incidentally,high-fat diets are also associated with water loss,electrolyte imbalance,kidney dysfunction and increased uric acid leading to joint pains and gout. For non-vegetarians,such diets can also be rich in cholesterol.

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Having excessive amounts of protein,the extra calories will simply be stored (as fat) or burned. Excess protein intake can tilt the pH balance of your body,which in turn can lead to biochemical imbalances,causing hyper-acidity and other digestive complaints. It can also strain your kidneys,increasing the level of uric acid in the blood leading to joint pains and gout. Excess intake,especially of animal protein,could also leach calcium from your bones,exposing you to osteoporosis.

When such diets are followed for long,they may lead to:
*Increased risk of cardiovascular and associated heart diseases
*Constipation and increased risk of illnesses such as colon cancer due to lack of fibre
*Deficiencies in calcium,B vitamins,vitamin C and certain other important minerals especially iron,which may be a result of restricted intake of dairy products,fruits and vegetables
*Blood pressure problems that lead to dizziness
*Bad breath as a result of ketosis
*Dehydration due to ketosis which further results in loss of ketones in the urine. When ketones are excreted,they remove water,sodium and potassium from the body.
*Carbohydrate and sugar cravings.

There is more to weight loss than simply cutting down on carbohydrates. Not all carbohydrates are created equal. There are simple carbohydrates such as sugar,honey,jaggery,corn syrup,fructose (fruit sugar),polished rice,corn flour,refined flour (maida),white bread,cakes,cookies and pizzas (prepared from refined wheat flour). Then,there are complex carbohydrates such as whole grains,pulses,legumes,potatoes,fruits and vegetables. It is recommended that 60-65 per cent of the days calories should come from carbohydrates,and about 50 per cent of these should come from whole grains.
Simply reducing carbohydrates may not be enough. Choose whole grains,soy,low-fat dairy,fatty fish,brightly-coloured fruits and vegetables,nuts,seeds and flaxseeds. A well-planned diet enables you to lose weight slowly and establishes healthy eating that will last a lifetime.