Re: Fwd: Why Carbs Are a Killer

[Guest guest]

Good for you for cutting back on the diet coke. I think it's true that it messes with cravings. 

   I used to crave spaghetti but when I cut back on drinking diet coke that craving went away.  I want to cut back on diet coke to about 1 coke a week....I did great this week..but it was easy when I'm not hungry at all and trying to drink more water.

    Once in a while I crave peanut butter...which is fine if I put it on a celery stalk!             Jen

 

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too high

Vennitta

---------- Forwarded message ----------

Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

 

 

 

The Secret to Eating Carbs

 

 

 

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze, 

and many have tried to skip the bread from time to time, 

often with mixed results. Most of us are still left asking: 

What exactly is all the fuss about?

 

When you munch on a muffin or take a swig of Gatorade, 

here's what happens to the carbs that you just put in your 

mouth: they're converted into glucose, which is essentially 

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into 

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs 

are converted into fat. 

How Much is Too Much?

When it comes to carbs, there's a range, depending on 

several factors. First and most importantly, how much time 

you're putting in on a treadmill or at the gym is crucial. An 

elite athlete needs more carbs to fuel her lifetstyle than 

someone who spends most of her day sitting at a computer. 

Here's a ballpark range of what's appropriate, safe and 

effective, depending on your level of activity:

0-50g Carbs Per Day: 

If you're trying to lose a lot of water weight in a couple days, 

cut your carbs below 50/day. This isn't easy to do, and very 

restrictive, but any professional model or bodybuilder knows 

it's the fastest way to lean out in a short amount of time. 

This is when your body goes into ketosis, a metabolic state 

where you're burning your own fat as a main source of energy. 

But ketosis doesn't come without its risks - so talk to your 

doctor before making any major changes in your diet.

50-100g Carbs Per Day: 

If you're staying in this range, chances are good that you'll 

achieve healthy weight loss. 

I like the way my friend Mark Cisson (creator of the popular 

blog Mark's Daily Apple) describes this range: " The primal 

sweet spot for effortless weight loss. "

 

150-300g Carbs Per Day: 

Even though this is represents the low end of a typical 

American's daily carb intake, the truth is that this number 

can lead to gradual weight gain (depending on the types of 

carbs you're eating, and your activity level).

Over 300g Carbs Per Day: 

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes 

this as " The Danger Zone. "

 

 

 

Carb Cutting For Dummies 

 

Since carb-stuffing is nearly endemic to our nature, here 

are some suggestions for cutting back:

 

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right 

there in plain black lettering. If it contains over 30 grams in 

a small serving, with little to no fiber content, you might 

want to try a healthier option. Remember, the higher that 

fiber count is within those carbs, the better. (I could go on 

about the benefits of fiber, but that's for another newsletter. 

For now, just know: Carbs with a high fiber content are 

generally considered the " good carbs. " )

   Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into 

the " good carb " category. Fruits such as 

apricots, avocados, dates, grapes, and 

melons are excellent choices. For Veggies, 

dark leafy greens are best. And don't forget your legumes: garbanzo beans, 

pinto beans, and peas are all weight-loss-friendly foods.

 

Get your rest.

No matter how well you eat and how much you exercise, 

your body will shut down without sifficient amounts of sleep. 

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your 

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to 

use that energy on a daily basis. Otherwise the unused energy 

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance 

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my 

Fat Burning DVD Collection.

 

 

A Carb Cutter's Cheat Sheet

 

Here are a few carb-count examples of some typical foods:

 

1 Slice of whole wheat bread:          13-16 g/slice

1 can of soda:                                  35.6 g

1 slice of chocolate cake:                 35 g 

Gatorade:                                       15.2 g per serving

Mocha Frappucino:                           44 g

Cinnamon Raisin Bagel:                     65.1 g

1/2 cup of All Bran Cereal:                23.5 g

8 oz. Low-fat Blueberry Yogurt:        48 g

 

For comparison, here are some carbs that are combined 

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

 

1/2 cup of Oatmeal:                        12 g (2g of fiber)

1 small Banana:                               23.1 g (2.6g of fiber)

1 medium Apple:                            19 g (1.7g of fiber)

8 Asparagus Spears:                         5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce:            0.7 g (.5g of fiber)

1/2 cup of Steamed Kale:                3.6 g (1.3g of fiber) 

 

  

Start Moving and Burn Calories

 

Remember, exercise is a great way to keep your carbs in 

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