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Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.
However, there’s no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet. Research suggests that the best type of diet is one that you can maintain in the long term, so it's important to talk to your healthcare professional about what you think will work for you. Another option is the Mediterranean diet, which is also linked to reducing the risk of heart diseases and stroke.
This is a great lower-carb option for bread lovers. “Its first ingredient is a sprouted wheat, which may be easier on digestion and allow for better nutrient absorption than grains that aren’t sprouted,” says Jones. “It also packs in 21 ancient grains and seeds, but just 10 grams of net carbs per slice, with a whopping six grams of satiating protein, and plenty of vitamins and minerals,” she says. Stick with one slice for this one, and spread some hummus on top.
The Atkins Diet says that you can lose 15 pounds (6.8 kilograms) in the first two weeks of phase 1 — but it also acknowledges that those aren't typical results. The Atkins Diet also acknowledges that you may initially lose water weight. It says that you'll continue to lose weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.
That said, you don’t have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially (a moderate-carb diet) and then adjust lower based on how you feel. “If you start paying attention to the carbs in your diet, you’ll eat fewer processed foods,” she says. And it’s those whole foods that are the basis of good health.
Some keto recipes also ask for xanthan gum as it works perfectly in gluten-free bread recipes. It will make the dough more elastic, just like gluten does. However, beware that xanthan gum ma cause digestive issues so keep that in mind if you are considering it. If you want to use xanthan gum, simply skip the protein powder and use a teaspoon of xanthan gum instead.
Phase 2: Balancing. In this phase, you continue to eat a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also continue to avoid foods with added sugar. You can slowly add back in some nutrient-rich carbs, such as more vegetables and berries, nuts, and seeds, as you continue to lose weight. You stay in this phase until you're about 10 pounds (4.5 kilograms) from your goal weight.
There is weak evidence that the Atkins diet is more effective than behavioral counseling for weight loss at 6-12 months. The Atkins diet led to 0.1% to 2.9% more weight loss at one year compared to control groups which received behavioural counselling for weight loss. As with other commercial weight loss programs, the effect size is smaller over longer periods. Low-carb dieters' initial advantage in weight loss is likely a result of increased water loss, and that after the initial period, low-carbohydrate diets produce similar fat loss to other diets with similar caloric intake.
As for if you’re dealing with health issues, you really have to defer to your doctor. For instance, if you have kidney disease, you also want to talk to your doctor about appropriate protein intake. If you have heart disease, you can still go low carb, but you may be better off opting for monounsaturated fats (avocados, nuts, and olive oil) over saturated fats (butter and red meat). Everyone’s cholesterol levels respond differently on a low-carb diet, so if yours are going up, switch to unsaturated sources of fats, Spritzler recommends. “In general, this is a diet most people can do. If you have a chronic condition, work with a doctor who understands low-carbohydrate diets to monitor you,” she adds.
When working with yeast, make sure you get the temperature right. The ideal temperature is about 40 °C/ 100 °F. Too hot and the yeast will not survive. Too cold and the yeast will remain dormant. You don't have to use a thermometer though — you can simply use your finger to test the water. If it feels hot, it will likely be too hot for your yeast to survive.
Thank you so much! I can totally relate. Giving up sweets never bothered me but I knew that I'd miss bread. It's just how you can use it with other meals to soak up gravies and dressing in salads that makes it so hard to give up. And as I grew up in the Czech Republic, we are a bread-eating nation - we have bread for breakfast, lunch and dinner as a side with almost every meal. Thank you so much! ❤