by BettyCoart » Thu Jul 06, 2017 12:13 pm
Jump to navigation The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read our Medical Advice Notice. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. After hearing for years that a high-carb, low-fat diet is the only real road to weight loss, you might be wondering how a low-carb diabetes diet can help you finally drop the pounds and help you get control of your blood sugar. Privacy Policy About Us The high-carb, low-fat idea basically oversimplified how food works once it enters your body. It ignored the fact that not all carbs are good, and glossed over that not all fats are bad. Therefore, we loaded up on all the breads, pastas, and low-fat goodies, never realizing that it was making us fatter. Here's how it really works. All carbs are converted to glucose and raise your blood sugar, but they aren't all converted at the same rate. How fast they are absorbed-and how much-is what affects your weight. There are two general classes of carbs-refined and unrefined. Refined carbs white breads, white flour, pastas are essentially refined sugars, meaning once you eat them they are quickly turned into glucose in your system. Unrefined carbs are the kinds found in whole grains, beans, fruits, and many vegetables. The fiber in these foods helps to slow down your body's absorption of carbs, therefore slowing the process of turning carbs into glucose. The problem comes in when you eat too many carbs-especially too many refined carbs. If you eat excessive amounts of quickly absorbed carbs, you create a situation where more glucose becomes available than your body needs. That excess glucose gets turned into fat. By limiting yourself to a low-carb intake, eating less of the quickly absorbed carbs, keeping moderate amounts of lean proteins and healthy fats, and getting a reasonable amount of physical activity, you set the stage for safe and effective weight loss. The following is a plan tailored to fit your calorie and low-carb diabetes diet needs for you to lose weight-about 1 to 2 pounds per week. Before you know it, you'll be dropping the pounds and loving your new low-carb lifestyle! Here's how to get started. Determine your current calorie intake. If you have no idea, here's an easy way to find it. First, decide how active you are. Sedentary means that you have a job or lifestyle that involves mostly sitting, standing, or light walking. You exercise once a week or less. Active means that your job or lifestyle requires more activity than light walking such as full-time housecleaning or construction work , or you get 45 to 60 minutes of aerobic exercise three times a week. Very active means that you get aerobic exercise for at least 45 to 60 minutes four or more times a week. Choose the description that best fits your current lifestyle, then find your activity factor on the table below. Multiply your activity factor by your current weight in pounds. The resulting number is the approximate number of calories you currently need to maintain your weight. Rather than choosing a goal weight, simply reduce your current calorie intake by to 1, calories a day. Note: Never go below 1, calories per day unless under the supervision of a doctor. This will lead to safe, effective weight loss of 1 to 2 pounds per week. For instance, if you currently take in 2, to 2, calories a day, try reducing your daily intake to 1, to 2, calories. Determine your current carb intake. Carbohydrates in the average diet supply 50 to 60 percent of total calories. Based on your calorie level that you just calculated, check the table below to find out the approximate grams of carbs in your diet. You might be surprised by how many grams of carbs you actually eat now. This table is based upon 55 percent of the calories from carbs-the average percentage consumed by most Americans. If your diet is more heavily weighted in carbs, the figure may be on the low side. Cut back to g. Most people who now consume a high-carb, low-fat diet the standard American weight loss diet will likely lose weight by cutting carbohydrates down to g and replacing them with protein and healthy fats. To do that, follow Your Low-Carb Daily Serving Guide . Simply eat the daily number of servings of food listed under that plan. For example, if you follow the g plan at 1, to 2, calories, you should eat 14 servings of protein foods, 8 servings of fats, 1 serving of nuts, 5 servings of veggies, 4 servings of starches, 2 servings of fruit, and 0. Note: If dropping to g per day is too much too fast, cut back to g carbs for a few weeks first. Here's a guide to smart low-carb serving sizes. Use these to keep track of how much you're eating and see the chart below to figure out how many servings of each food group you can have each day. Already have an account? Please check your email and click on the link to activate your account. We've sent an email with instructions to create a new password. Your existing password has not been changed. Sorry we could not verify that email address. Enter your email below and we'll send you another email. Thank you for verifiying your email address. Change password We've sent an email with instructions to create a new password. Are you sure you want to deactivate your account? You will no longer have access to your profile. Privacy Policy About Us. The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Enter the terms you wish to search for. Weight Loss More Diets. Your Privacy Rights Canadian Customers. Let's Stay In Touch. Keep this field blank. Enter your email address You may unsubscribe at any time. The high-carb, low-fat idea basically oversimplified how food works once it enters your body. If you are a Already a print subscriber? Get your free online access here. Using your Email Address. Or an account with. By logging in, you confirm that you accept our terms of service and have read and understand privacy policy. Sign In Use another account. I have read and agree to the terms of use and privacy policy. Thank you for registering! Create a new password. Sign in to complete account merge. Your Verification Email Has Been Sent. Your password has been changed. Advertising helps us deliver the articles you love at no charge to you. Please enter your email or disable your ad blocker to access content on Keep this field blank. You may unsubscribe at any time. Daily Calories Carbs g Calories 1, 1,
