Looking for the Top 6 Best Fruits for a Low Carb Diet? What…you can’t have any fruit on a low carb diet?
If you think sticking to a low carb diet plan means shunning fruit, you’re not alone. In a survey, 30% of low carb dieters said they had reduced their fruit intake and 14% had stopped eating fruit altogether. This means roughly 11 million Americans have dropped some essential nutrients from their diets.
Eliminating fruits is a common misconception. Fruits, especially the ones below, will provide building-block nutrients in your diet while not raising your blood sugar, AND they provide an excellent source of fiber.
Which fruit packs the biggest nutrition punch? It’s the lowly Kiwi! So be sure and include 1 cup of fruit a day in your low carb diet plan.
Here’s my Top 6 Best Fruits for a Low Carb Diet and their carb count per one cup serving:
See? Now wasn’t that easy and tasty? It’s no problem having fruit on a low carb diet if you choose wisely.
New Study Explains Rebound Weight Gain
You read the title correctly. In a study published in the American
Journal of Human Biology, researchers studied the sad irony of obesity
in developing food-starved nations. “In the same household, you can
have a chubby kid and a starving kid,” , the lead researcher, stated.
He argues that obesity in developing nations is a result of the body’s
attempts to cope with childhood malnourishment. The phenomena is similar
to yo-yo dieting, where dieters who have deprived themselves gain weight
at faster rates than non-dieters when they begin eating normally again.
Under normal nutritional conditions, humans only absorb about 80 percent
of the nutrients from the food they eat, and the rest of the nutrients
pass through the body. But when deprived of nourishment, the body becomes
a super efficient machine, Frisancho said, pulling all the nutrients
from the food for energy. Further, because humans need a certain percentage
of body fat reserves to stay alive and because it takes more work for
the body to burn fat than carbohydrate, the body in starvation mode
learns to burn carbohydrate for energy and to store fat, rather than
to use the energy for growth.
I have never been a fan of induction stages of dieting, which are often
prolonged beyond the first two weeks of any diet. As demonstrated in
this article, continuous restriction of carbohydrates will only result
in rebound weight gain. That’s why it’s so important to choose the RIGHT
carbs to eat and to maintain a healthy ratio of about 35% of your diet
as high fiber, low glycemic carbs if you want to prevent rebound weight
gain when aiming for a maintenance, healthy diet.
Reduced rate of fat oxidation: a metabolic pathway to obesity in the
Am J Hum Biol. 2003 Jul-Aug;15(4):522-32.