4. Steer away from unhealthy fats and highly processed carbs when you eat out. This is nothing new, don’t eat those fries with that burger. But I have two very good reasons for saying this. If you successfully navigate your way away from these two – you will be doing a lot for keeping bad cholesterol levels at bay and staving off accidental over-consumption of calories. 5. Go for raw. There is nothing more satisfying than knowing that food you’ve just eaten is burning calories even as you sit at café talking with friends. It’s even confidence building to know that you have a healthy diet. The food that will do this is quite often raw and are adorned with fat burning principles because they have low energy density (as described above). So step back from those fries, and consider that there are plenty of satisfying, tasty and healthy alternatives when snacking or dining out. Instituting these healthy diet principles will mean that your social life and weight loss goals are not an either / or situation.

References:

Elizabeth A Bell and Barbara J Rolls Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women Am J Clin Nutr 73: 1010-1018.

Prentice AM, Jebb SA. Fast foods, energy density and obesity: a possible mechanistic link. Obes Rev. 2003 Nov;4(4):187-94.

Weil, A., (2000) Eating Well for Optimum Health p. 77-78

People want and need simpler solutions. And they need simpler dieting plans.

Forget spending mega bucks on gourmet, hard-to-find items. Forget spending hours just to prepare meals. And forget counting, measuring, and weighing ingredients.

Either a low-carb plan fit into real-world lives, or it doesn't. So how do low-carb diets fit into real world today?

Low Carb, Slow Carb

In a nutshell, there are two kinds of carbohydrates, simple and complex. Some refer to them as bad and good carbs, fast and slow digestion carbs and other possibly confusing lingo. Here's scoop.

Simple Carbs

Foods with simple or refined carbohydrates most often have a low nutrient content and a high-glycemic index. They are quick to digest and can cause blood sugar to soar then fall dramatically within a short span of time.

In order to keep body running more healthy and stable, health advisors recommend that these type foods be limited.

Examples of these simple carbs are white bread, potatoes, bananas, and sugary treats like cookies, candy, cupcakes and cakes, and soda beverages like popular cola products.

Complex Carbs

Foods with complex carbohydrates contain many nutrients and have a low- to moderate-glycemic index.

Higher fiber content in these foods means slower digestion, which is healthier for body. And these foods are considered good choices by health advisors.

Examples of these complex carbs are whole grains, most fruits and vegetables. Legumes, plants of pea or bean family, are also in this category.

Which Is Best?

While studies like one from University of Arkansas for Medical Sciences in January of 2004 show that low-carb diets can help with weight loss; carbs need to be of complex, low-glycemic type.

However, it is not necessary to totally avoid simple carbs. A treat now and then, in moderation (and approved per your dietary advisor or in accordance with your health practitioner), should be fine.

As a side note, your teeth will also be healthier without build up of sugar decay from simple carb foods. So healthier smiles will shine with healthier bodies.