Low Carbohydrate Diets

Weight loss has been one issue that millions are trying to resolve. People have gone through measures of working out, buying gym equipment, and even undergoing surgery just to shed those excess pounds. The old-fashioned way, as many would claim, is to go on a diet, which means to watch what you eat and how much you eat. One often-discussed type of eating plan is called the low carbohydrate diet.

In terms of history, many health experts over the past decades have been conceptualizing about the low carbohydrate diet. It was only in the 1970’s when the madness appeared to have spread, thanks to the work of a certain Dr. Robert Atkins further developed the idea and put it into action. He published the books Dr. Atkins Diet Revolution in 1972. Until the 1990’s to the present time, many studies are being done to examine the benefits as well as disadvantages of such a diet. Further research is currently conducted to ensure that the concept of the low carbohydrate diet is safe and effectively followed.

For starters, what is the definition of carbohydrate? Most people are familiar with these macromolecules as being present in starchy foods, pasta, rice, bread, as well as sugars. Carbs, as they are alternately called, are present in these food groups, but they are more generally known as sugars. Sugar, such as glucose, is the source of energy in the body’s cells. Whenever glucose is burned up during digestion or other cellular processes, energy is produced. Unburned carbs in the body are stored in muscles for future use, in the form of glycogen, but an excess of these will wind up as fat.

Now, you can define the energy being burned up by the body in terms of calories. Calories are obtained from foods like meat, poultry, dairy, fruits and vegetables, as well as the already mentioned sources of carbohydrates. For a person’s age, height, and weight group, there is a recommended intake of calories that should ideally be followed. For instance, Jim is 25 years old, weighs 150 pounds, and is from 5’9” to 6’0”. He must consume 2,200 to 2,500 calories per day.

When calories are sized up against the carbs you eat, sources explain that every gram of carbohydrate consumed is equal to 3.75 calories. Medical authorities recommend that of the daily caloric needs of an individual, only about 47% should come from carbs. Going back to Jim’s scenario, he should only eat around 300 to 400 grams of carbohydrates per day, to avoid the accumulation of excess. If Jim was to go on a low carb diet, he should reduce those carbs figures by about 20 to 60 grams to be able to lose weight in the process. These recommendations were based on the definitions provided by the American Academy of Family Physicians. At the same time, he is required to exercise at least three times a week, to effectively burn off the calories.

Just to give you an idea of the amount of grams of carbs present in what you eat, here is a comparison of the carbohydrate content in some foods:

Breads and grains:
- 1 slice of whole wheat bread has about 12 grams of carbs.
- 1 slice of corn bread of the same size has 28 grams of carbs.

- 5 pieces of salted crackers contain about 10 grams of carbs.
- 1 slice of cheese pizza can have as much as 40 grams of carbs.

Dairy products:
- 1 cup of skim milk has 12 grams of carbs.
- 1 cup of chocolate milk can have as much as 28 grams of carbs.

Fruit sources
- 1 apple has about 21 grams of carbs.
- 1 cup of applesauce contains 60 grams of carbs.

These are just a few examples of food alternatives you can try if you are aiming for a lower intake of carbs on a daily basis. Remember, whatever diet you are in, as long as you are committed to sticking to it, you will get the results you want.