Most diet plans, including low carb diet plans are best taken with a grain of salt, because although one may work for your best friend, it may not work for you. For those with serious weight problems and have co-existing issues such as hyperglycaemia (high blood sugar levels) or like some of us hypoglycaemia (low blood sugar levels) etc., the popular diet plans usually will not be able to cater to individual needs. We are all individuals and as such we need to feed ourselves as individuals, having said this some diet plans will be more beneficial for the general population that others.
To assess which particular diet plan will be beneficial, you can follow these guidelines. They are very much common sense points, and provide a good framework which many nutrition professionals would broadly follow, and within which you can divide the scammy diet plans from those that can offer you safe and healthy diet ideas.
Diet offers sufficient balance and a variety of carbohydrates, protein and fats.
Diet does not exclude one particular food group, and encourage excessive consumption of another.
Diet encourages exercise to complement sensible eating habits.
Diet encourages awareness of portion sizes.
Diet does not encourage unrealistic quick weight loss.
Diet is backed up with medical research data.
In addition to these points, I've broadly outlined the low carb diet plans, which seem to be occupying the minds of dieters and researchers alike, as well as the research for and against pertinent to the low carb diet plans.
Low Carb Diets
A lot of the diet plans these days center around the low carb diet plans. These low carb diet plans are considered by some diet fads, others consider it the new wave in healthy eating. Diets such as The New Atkins Diet Revolution maintain that obese people are insulin sensitive and carbohydrates make them gain weight. Low carb diet plans such as The Zone lay down specific proportion of carbohydrates, protein and fats that should be consumed in order to lose weight and while fats are reduced, the main source of energy comes from the consumption of protein.
Low carb diet plans such as Sugar Busters, believe that sugar is your body’s most heinous weight loss enemy and since carbohydrates are the foods that are processed into sugars – carbohydrates should be limited. The Scarsdale Diet also is a low carb, high protein diet and offers a 2 week crash dieting plan.
Popular diets such as the South Beach Diet and the Carbohydrate Addicts Diet are also low carb diet plans that have become popular with dieters who have tried and failed at the Atkins diet. All these diets see themselves as the worlds answer to the obesity problem.
To be fair, there are significant and many research papers that support and argue against the low carb revolution, as yet the wider medical community has not fully made it’s mind up as to whether the diets are something that is favourable in the long term.
Recent research by Layman et. al., and Saris have found that the low carb and high protein diets provide little benefit to dieters. Researchers found that when protein was moderately increased and carbohydrates proportionately decreased, insulin levels stabilised but no significant weight was lost. Saris in his review concluded that it is probable that a low carb, high fat diet will increase the likelihood of weight gain.
While there is a lot of evidence against the low carb philosophy, there is also a lot of evidence to support it. Research published in May, 2004, found that when patients on a low carb diet were compared with patients on a low fat diet, those patients who had consumed a low carb diet had a greater weight loss, decreased triglyceride levels and increased levels of HDL's - in other words their cholesterol levels had improved. To put the icing on the cake research has just been published to support the long term efficacy of eating a low carb diet.Despite the evidence to support low carb diet plans, mainstream medicine still does not recommend them. The main points of contention with the low carb, high protein diets is that they don’t offer balance and variety and could prove dangerous for people at risk of heart disease. Particularly with low carb diet plans such as the scarsdale diet, they are not realistic and cannot be maintained in the long term causing yo-yo dieting and no one wants that ! References:
Wim HM Saris Sugars, energy metabolism, and body weight control Am J Clin Nutr 78: 850S-857S
Donald K. Layman, Harn Shiue, Carl Sather, Donna J. Erickson and Jamie Baum Increased Dietary Protein Modifies Glucose and Insulin Homeostasis in Adult Women during Weight Loss Nutrition.org
Yamashita T, Sasahara T, Pomeroy SE, Collier G, Nestel PJ. Arterial compliance, blood pressure, plasma leptin, and plasma lipids in women are improved with weight reduction equally with a meat-based diet and a plant-based diet. Metabolism. 1998 Nov;47(11):1308-14.
Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77. Copyright © 2004 Jenny Mathers. All Rights Reserved.
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Hey there, kitchen newbie! Looking for beginner recipes? You’ve come to the right place.
Do you sometimes daydream about starring in your very own cooking show, but have never cooked a thing in your life? Now is the time to make that dream a reality.
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Cooking can be intimidating, especially for first-timers. But don’t worry, I’ve rounded up 30 beginner recipes that are impossible to mess up.
They’re all delicious, too, of course!
From pancakes and toast to spaghetti and pizza, these recipes will turn you into a pro in no time.
So what are you waiting for? Fire up that skillet, preheat the oven, and let the cooking commence.
If you want to impress everyone with your rice cooking skills, read on.
With this recipe, you’ll learn how to cook rice using the stovetop, the grill, or the ever-reliable rice cooker.
Making dough from scratch isn’t easy. You won’t have to worry about that with this recipe.
The beauty of this pizza is that the ingredients are all store-bought. All that’s left to do is to assemble and bake!
Just grab some naan (flatbread), slather it with marinara, top it with shredded cheese, and pop it in the oven.
Nachos are one of the most famous Mexican dishes out there, and you’ll love how quick and easy they are to make.
The basic ingredients are store-bought tortilla chips and cheese. Pretty simple, right?
But if you have experience sauteeing things, you can add sauteed ground beef or pork, too!
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This amazing toast comes together fast. All you’ll need to do is mash an avocado and smother your toast with it.
You can and there, or make things even more exciting by adding in some bacon and a poached egg.
Slice an avocado in half, take out the pit, spoon out the flesh, and mash it. Mix in cilantro, jalapenos, and chopped red onion.
Sprinkle some lime juice in and season with salt. With a few simple steps, you’ll get ultra-rich and creamy guacamole.
Tip: avocado browns easily, so don’t make a huge batch unless you’re feeding a crowd. You can always make more if you run out.
Tacos are a treat in every bite. With the combination of tangy, crunchy, and creamy, they’re something you’ll enjoy making and eating.
All you’ll have to do is to fill your taco shells with avocado, beans, and shredded cabbage.
You can add in some meat, too, such as chopped chicken or ground beef. Top them with shredded cheese, and voila.
Yes, you can make spaghetti, even if you’re a newbie! You’ll be surprised at how easy it is to make.
This recipe calls for basic ingredients that are already most likely in your pantry – pasta, olive oil, garlic, salt, ground black pepper, and dried chili flakes.
The smell of garlic cooking in olive oil and butter will change your life! Add the seasonings and toss in the pasta, and dinner is served.
You probably eat boxed mac and cheese regularly, but once you learn how to make it from scratch, you’ll never go back.
This delightful dish is made of macaroni, cheese, milk, butter, and flavored with spices.
Throw the ingredients into the Crockpot, and you’ll have the perfect mac and cheese in no time.
Another Mexican comfort food that you need to add to your cooking resume is the quesadilla.
This vegetarian version is made of whole wheat tortilla stuffed with either chicken, fish, or cheese. It’s simple, yet purely delightful.
Bake it in the oven for 20 minutes, and it’s ready to eat!
Just the thought of buttered noodles makes me hungry, and they couldn’t be easier to make.
Butter, garlic, and pasta: together, these basic ingredients make such a stunning dish.
Sprinkle the noodles with a bit of salt and pepper, and finish them off with cheese.
It’s incredibly tasty, yet so simple, you can make this dish any time of the week.
Surprise your family by making fluffy pancakes for breakfast. All you’ll need are flour, baking soda, buttermilk, butter, sugar, and salt.
Slather the flapjacks with butter, drizzle them with maple syrup, and serve. Trust me, these pancakes will make your kids love you even more.
Pumpkin pasta may sound a bit strange, but it only takes a forkful to get you hooked.
It’s such an easy recipe, but it looks and tastes so good, you’ll think it came from a restaurant!
Spinach leaves, apples, and feta cheese tossed with a tangy vinaigrette: there’s definitely nothing boring about this salad at all.
You can stick to the recipe, or add more ingredients to suit your taste. That’s the great thing about salads.
Once you know what flavors go well with each other, it’s so easy to mix and match.
The concept might seem weird, but trust me. This recipe will make you a believer.
Apple slices, almond butter, granola – this sandwich is crisp, crunchy, and delectable. Best of all, it’s guilt-free!
Don’t settle for instant oats! They’re not nearly as nutritious or delicious as rolled oats. Don’t worry, it’s a cinch to prepare.
Be sure to have a 1:2 ratio of oats and milk: that’s all you’ll need to remember.
Top oatmeal with strawberries, blueberries, or bananas, and breakfast is served.
This recipe yields flavor-packed French fries that are crisp on the outside and fluffy on the inside.
What makes these fries extra special is the not-so-secret seasoning mix.
Cayenne pepper, chili powder, garlic powder, oregano, and paprika: the flavor blend is mind-blowing!
This next recipe is probably the most basic one on the list. There’s nothing basic about the flavor, though.
Toast your bread and smother it with peanut butter. It’s quick and easy, but definitely delicious.
Add bananas, blueberries, and chocolate chips for more color and flavor.
Slice up some sweet potatoes and coat them in olive oil, Italian seasoning, salt, and pepper. Let the oven take care of the rest.
Feel free to snack on them like crazy, as this snack is guilt-free!
Don’t you just love a spoonful of smooth and creamy mashed potatoes? This side dish is so addictive, I’ll gladly eat it for breakfast, lunch, or dinner.
What’s the secret to super silky potatoes? HOT milk! Try it now and thank me later.
This salad is loaded with chicken, almonds, and grapes. It’s an unlikely combination, but once you coat it in a mayo-whipped cream dressing, it will blow your taste buds away.
This definitely doesn’t fall under the healthy salads category, but it’s worth every calorie.
What’s great about a smoothie is that you can use whatever fruit you have in your pantry, and it will still taste amazing.
Mango, strawberry, banana, orange, blueberry, raspberry, melon – the possibilities are endless!
Toss them in the blender with Greek yogurt or milk and pulse. And that’s it, you’re done!
A grilled cheese sandwich only requires two basic things: toast and cheese.
Whether you’re using cheddar, provolone, brie, or the good old American cheese, you really can’t go wrong.
There really is no such thing as a bad grilled cheese!
Feeling a little fancy? How about a parfait for breakfast?
Layers of fruit, granola, and yogurt in a glass are a feast for both the eyes and the palate.
Waffles are crisp on the outside and tender and fluffy on the inside. In short, they’re impossible to resist.
With the ever-dependable Bisquick mix, you can do anything – waffles included.
This newbie-friendly recipe is so easy, you’ll want to make waffles on the daily.
Creamy and refreshing coleslaw is the perfect side dish for parties! It’s a snap to make, but it is guaranteed to impress any guest.
What makes this coleslaw so creamy? Why, it’s got mayo, milk, and buttermilk! It’s so good, it will give KFC a run for its money.
This recipe is a good place to start your dessert-making journey.
It calls for seven ingredients: cocoa powder, sugar, quick oats, butter, milk, vanilla extract, and peanut butter. Notice anything odd?
You’ve guessed it, there’s no flour. This means you won’t need the oven to pull this one off!
Just mix the ingredients, and your cookie dough is done.
Even apple-haters will enjoy this dish.
Apples are coated in cinnamon-brown sugar, topped with cinnamon oats, and baked to golden perfection. It’s love at first bite!
Topped with vanilla ice cream and drizzled with caramel sauce, it’s so delicious, one serving isn’t enough.
This peanut butter pie is every dessert lover’s dream.
The filling alone – a combo of peanut butter, cream cheese, and whipped cream – is heaven on earth!
Together with a buttery crust, this pie will take you to eternal bliss.
Creamy, fudgy, OMG. Fantasy fudge is the ultimate chocolatey treat!
Besides the chocolate, this fudge is also loaded with walnuts for a wonderful texture contrast. It’s chewy and crunchy in every bite.
Cornflakes and peanut butter together make one insanely addictive treat.
These cookies are sweet and salty, creamy and crunchy all in one bite. You’ll want to snack on them all day!
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