Day 19 - Low-Carb To Lower Blood Pressure

A low-carb diet could do more than help U loose weight—it also may help lower your blood pressure.

Roughly 120 overweight or obese patients from the Department of Veterans Affairs clinics in Durham, N.C., volunteered for a study comparing the effects of two different dieting plans—the low-carb, ketogenic diet and a low-fat diet in combination with orlistat, a weight-loss medication.

Sixty-five of the volunteers completed the low-fat diet, eating a diet with less than 30 percent of energy intake from fat and taking 120 mg of orlistat three times daily. Orlistat (Alli, Xenical) is an over-the-counter weight loss aid that can block a significant amount of fat from being absorbed by the digestive system. At the end of the 48-week trial, the group cut 8.5 percent of body fat. Low carb dieters, on an Atkins style diet, had similar results, trimming 9.5 percent of body fat.

“Both groups lost considerable weight (on average 21-25 pounds) and experienced numerous health benefits and were able to reduce medications for chronic diseases associated with weight,” explains Dr. William Yancy, Jr., M.D., research associate at Durham’s Department of Veterans Affairs and lead author of the study.

Although both plans tied for weight loss and had similar HDL (good cholesterol) improvements, the group of 57 low-carb dieters also had decreased systolic and diastolic blood pressure by 5.9 and 4.5 mm, respectively.

Pre-trial, average BMI was 39.3, and one in three participants had type 2 diabetes. A healthy BMI score for an adult ranges between 18.5 and 24.9. As the scores rises, the risk for complications such as stroke, type 2 diabetes, poor cholesterol and heart disease increases.

Following the study, low-fat dieters enjoyed better LDL (bad cholesterol) levels, while participants on the low-carb diet had improved insulin metabolism, hemoglobin A1C, and blood glucose levels.

“People with these diseases—hypertension, high cholesterol, diabetes, arthritis—or at risk for these diseases stand to benefit the most (from these diets),” Yancy explains.

There haven't been significant health risks for short-term dieters, but little is known of the effects after six months. Long-term dieters may be at risk for bone loss or kidney stones. In any case, Dr. Yancy urges anyone considering a low-carb, ketogenic diet to consult a physician. I recommend that if U use Alli or a fat blocker, don't take it with fat soluble vitamins.

Day 16 - Your ideal weight

Your ideal weight

How do you know what your ideal weight should be? According to the height and weight tables formulated for insurance companies, you'd think that everyone of the same height should weigh the same. Obviously this isn't the case!

All of us are built differently, and our body shape can make a big difference to the amount of weight we can carry healthily. Furthermore, fit women will always look slimmer and weigh more, largely because muscle weighs so much more than fat. It's even possible to be a normal weight but with unacceptably high levels of body fat.

It became clear that another method of assessing weight needed to be developed, and this is where the body mass index comes in.

Body Mass Index

If you want a rough idea of your 'ideal' weight then the Body Mass Index (BMI) is the best indicator. It tries to identify the percentage of body tissue that is actually fat. It does have disadvantages in that it cannot allow for variations in fat, bone, organs and muscle, but it provides a broader range for what is considered to be normal.

Your BMI is the ratio of your height to your weight and is calculated as follows:

BMI = your weight in kg divided by the square of your height in metres.

For example if my weight is 63.5 kg (10 stone) and my height is 1.68m (5ft 6in), my BMI is 63.5 - 1.68 x 1.68 = 22.5.

OMG. R U kidding? Do U look fat? Well then U are. Do some thing about it.

I am 6' 4". At 200 lbs I would look skinny. In high school I weighed 220 lbs. I had large legs as I was a high jumper in track. At 60 if I weighed 235 lbs I think that would be just fine.

In the past it is considered that Weight Training Diet should be contained low fats and high rate of protein ingredients to make the stronger muscles. The latest research has rejected the concept and preferred to have Weight Training Diet with low level of proteins and fats for increasing muscular strength. With appropriate Weight Training Diet and Weight Training Programs, you may get better conclusive and effective results in the enhancement of muscles. Weight Training Diet should be consisted of 500/600 gm carbohydrates, 90/115 grams protein per day for the normal weight training while 128/168 grams required maintaining highest level of Weight Training potency. 4-8 ounce the quantity of water required for each workout after 15 minutes for the individual who is going through Weight Training.