LOW CARBO DIET VS HIGH CARBO DIET - BETUL KE MAKAN CARBO GEMUK??

[Ani Husni]

Oleh kerana K. Ani tengok ramai sangat ahli kelab diet phobia makan nasi dan carbo... yg dirasa amalan ini bertentangan sgt dengan apa yg Kementerian Kesihatan Malaysia sarankan.. Kementerian kesihatan mana2 negara pun..  yang WHO nasihatkan... sgt bertentangan dengan pola pemakanan yg di anjur baik utk kesihatan manusia di dunia. Maka eloklah kita tengok apa US registered dietian ini tulis tentang 2 perkara ini. Apa2 tentang pemakanan eloklah kita rujuk kepada dietian dan bukan dgn cakap dengar dari mereka yg bukan pakar dlm bidangnya. Sayangilah diri kita... Save the best for Last!

Article 1

A High Carb Diet does not make you fatWritten by Gloria Tsang, RD
last updated: January 2006

Another Study affirmed that a Low-Fat High-Carb diet does not cause Weight Gain
Researchers found women following a diet low in fat and high in fruits, vegetables and grains actually lost weight, not gained weight. Published in the Journal of American Medical Association in January 2006, the Women's Health Initiative Dietary Modification Trial followed close to 50,000 post-menopausal women for more than 7 years. Results showed that, in the first year, the women trained to eat a healthy low-fat diet lost about 5 pounds. After 7 1/2 years, they still maintained a modest weight loss compared to the women who did not receive education on healthy eating.

Many diet books blamed high-carb diets as the reason for the obesity epidemics. Healthcare professionals, for years, have been explaining to the public that it's not the carbs - it's actually the total calories that contributes to weight gain. This long-term randomized trial with a large population is a perfect study to prove these diet books wrong. Indeed, it is important to note about this study - these women actually lost weight despite the fact that they were not intending to lose weight at all. Weight loss results would be even more dramatic if they were trying to do so. As the author Dr. Howard noted, the results of this study demonstrated that "long-term recommendations to achieve a diet lower in total and saturated fat with increased consumption of fruits, vegetables, and whole grains, and without focus on weight loss, do not cause weight gain."

Carb 101: Carbohydrates are found in fruits and vegetables. Emphasize on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which are loaded with antioxidants and fiber. In addition, carbohydrates are also found in grain products. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that's at least 3 servings of whole grains a day. For more information about whole grains, refer to our Whole Grains Guide.

To cut fat in your diet

remove skin and visible fats from meats
choose leaner cuts of meat such as skinless breast from poultry. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.
occasionally substitute meat products with fish and seafood (high in omega-3 fatty acids), soy products (high in heart-friendly soy protein) and nuts (high in omega-3 fatty acids and fiber)
use lower-fat versions if available of salad dressings, spreads, dairy products and cooking sauces etc

Editor's Note - Finally: hooray for a low-fat high-carb diet!

[i]Low Carb Diets - do they work?[/i]Written by Gloria Tsang, RD
Published in October 2005

Fad diets come and go - the Low Carb diets have received a lot of attention in the past few years yet again - since it became unpopular in the 70s. With millions of book sales and aggressive marketing campaigns, many people turn to these Low Carb diets such as the Atkins diet and the Zone. Do we know if they are safe and effective?

Low Carb Diets - the theory behind
The key message these Low Carb Diets conveys is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight.

The truth is: by eating a Low Carb diet, you do not provide sufficient carbohydrates to your body for daily function. Therefore it will start burning the stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning is only water you lose as a result of burning glycogen.

Some Low Carb diets are indeed high in fat!!! Some of these diets promise that you may eat as much meat, butter and cream as you want. There is no way for someone to eat that much fatty food and justify that it is healthy to do so!!!! Numerous well-proven scientific research showed that diets high in fat and saturated fat can increase the risk of heart disease.

In addition, some Low Carb diets such as the Atkins Diet lump all carbohydrate foods together and give it a bad name. For example, the Atkins diet limits carbohydrate intake to just 20g daily at the beginning (vs 130g recommended level by the National Academy of Sciences' Institute of Medicine). Most grains, fruits, beans, potatoes, rice, pastas, some vegetables are all excluded from this diet. Fruits and Vegetables especially, are rich in fiber as well as antioxidants such as Vitamin C, carotenoids, flavonoids, etc which are essential in the prevention of heart disease and cancer.

Why do people lose weight initially on a low-carb diet?
The truth is - in addition to losing water drastically at the beginning, these low-carb diets are often calorie-restricted!!! Followers only eat an average of 1000 - 1400 calories daily; compared to an average intake of 1800 - 2200 calories. To lose 1 lb a week, you only need to eat 500 fewer calories per day than you metabolize. Therefore, it doesn't matter if you eat a high or low carb diet, you will lose weight if you restrict your calories to less than you need. One easy way to lose 500 calories a day without restricting food? Physical exercise. Speak to your registered dietitian - they are able to calculate how much calories you minimally need per day.

Low Carb Diets Key Message: Short term drastic weight loss is often not lasting. If you are following a low carb diet, try not to over-restrict the "healthy carb" such as beans, whole grains, whole fruits and vegetables.

Bottom Line - Low Carb Diets and Weight Loss: The traditional weight loss method emphasizing a well-balanced diet with a variety of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, saturated fats and trans fats in addition to being physically active can result in long lasting weight loss and improved health. This doesn't sound too exciting but it works!

Low Carb Diets - any uses?: Yes! Studies and clinical practice showed that lower carb diet is important in diabetes management. In addition, a study published in the American Journal of Clinical Nutrition Aug 2004 found that despite the ineffectiveness of a low glycemic index diet on weight loss, it can reduce LDL cholesterol (the Bad cholesterol) by 10%.

About The writer:

Gloria worked as a Hospital Manager with Mead Johnson Nutritionals and a Pediatric Nutrition Specialist with Abbott Laboratories, Ross Products Division. She is also a mentor for aspiring nutrition students through the Tri-Mentoring Program at UBC.

Gloria founded HealthCastle.com as a hobby site in 1997 when a family member was diagnosed with cancer. Utilizing her wealth of knowledge as a registered dietitian, Gloria wrote and compiled cancer nutrition articles so that other families could benefit from the information as well.

[yanmie]

yep betul tu kak ani. yan penah dh baca artikel nie...cuma x tahulah bila diet nie automatik anti nasi..hehhe...tapi adalah jugak amik sesenduk...asal rasa cukup ler...

[syima]

tak perlu debat ..sebenarnya topic ni.

hi kak ani..
saya buat low carb diet
tapi saya tak ler avoid nasi berbelas tahun.
just for 2-3 months jer..

if sesapa nak buat low carb , jangan dengar kawan2 kata tu ni , cari buku diet terus.
sapa buat buku diet tu konfirm dietician atau doktor..  then rujuk balik ngan doktor anda.. tapi mintak for 2nd , 3rd oppinion.. kebanyakan doktor kat sini bab2 diet ni hancus.. which i really betul2 kalu bole belajar semula.. nak amik course ni.

setengah orang badan dier lain. dier kalu dah ada sakit PCOS, ker insulin resistence ker ada diet tersendiri. setengah orang ketagih gula.. so kena cari jalan macam manaa dier kan stable kan balik dia punya bloodsugar. satu kata mudah DETOX diri dari GULA.

low fat high carb is good , tapi ada tapi.
if you beli majalah self, shape version CANADA/US, u will see how cara pemakanan dier different dari kita. kita makan banyak tomato sauce. MSG, makanan mesti TARUK GULA. (hidden sugar in asian food) they all concern about gula. they all tak makan nasi putih , pasta putih. they all eat whole grain products.. so cara tu la regulate blood sugar dalam badan kita. sos diorang puun ada yang sugar free. honey pun sugar free..  Sanggup tak makan nasi beras perang?  Kalu sanggup baguslah. i buat low fat diet, high carb diet, seriously i'll get head ache, tangan i akan pegang donut sepanjang masa.

they have substitution. kalu malaysia boleh sumbangkan duit banyak2 utk laburkan ke dalam industry ni kan bagus?

tak semestinya rendah carbo ni teruk. rendah carbo ni sementara jer, kena tambah carbo sikit demi sikit supaya kita dapat makan secara SIHAT dan NORMAL balik.


so.. kalu saya tak buat LOW CARB diet. saya akan buat LOW GI DIET. bukan low fat diet / high carb diet.  low carb pon ada dietician. mana2 diet pon ada dietician.

dietician belajar pasal low carb..low fat.. low protein, high protein, high fat.. so therefore dietician tahu nak sarankan apa kat kita. kena rujuk history kita. kita ni sakit jantung ker? sakit buah pinggang? diabetes? hypoglacemia? so he'll can recomend the best diet for us.

tetapi..banyak dietician yang syima pegi jumpa.. tak tahu tentang piramid makanan. that forced me to go outside malaysia. tapi thru the NET.


a friend of mine who is a dietician recomended me .. kalu sakit jantung, jumpa pakar jantung, tanya pasal pemakanan yang betul, then rujuk dietician semula. so that they are aware of what we can eat.

if buat apa2 diet,  rujuk dari dietician..

[Ani Husni]

Betul. Setuju. Ikut report kementerian kesihatan pun utk mrk yg ingin ubah pola pemakanan harus dgn nasihat doktor dan pakar pemakanan. Sebab ada yg obese dan perlu buat low carb diet tetapi bawah kawalan doctor. Ujian darah di lakukan secara berkala utk lihat lipid studies, kidney mcm urea cthnya, uric asid dll sebab umumnya kita tahu protein menyumbang pada perubahan bacaan2 ini. My hubby diabetes dan dia mmg mkn rendah carbo dan ujian full blood test dibuat setiap 3 bulan.tapi one thing I notice.. Dia x gemuk.. Ideal weight tapi high cholesterol and on medication ambik statin sejak buat high protein, wlu bkn atkin dan just kurang carbo shj. Tapi dia x ada pilihan sbb diabetes mmg kena kurang carbo.

[yanmie]

setelah 2 bulan x mkn nasi. dan skrg yan cuba amik sikit2 baru lah rasa cam sedap aje bdn nie...berat pun konsisten dh turun

[Aziela]

Yeyyyyy...!!!! Jadi x salah laa kalau nak makan nasi kan. Memang saya dah try dah cuba tak makan nasi. Flat terus.....memang sangat tersiksa jadi. And paling teruk...emotion stress yang secara bawah sedar menyebabkan hormon dalam badan kita jadi tunggang tebalik sikit. Kejap2 rasa nak marah..sikit2 nak nangis...emosi merata2. Last2 I just eat as usual...but reduce the portion. And of course try to reduce as much as I could the fats.

Shima, you kan ada mention about PCOS. I have PCOS. But my specialist tak ckp apa2. Dia tak larang pun makan nasi..cuma kurangkan makan yang oily and fats jer. Do I have to know anything else? I subscribed the PCOSA, tapi nothing much that I have from that association, except that in Canada they have to do blodd test every 3 months. For what, pun not sure juga.

[syima]

pcos ni digalakan low carbing

sawan pon low carb

diabetes pon low carb

hypoglycemia pun sama .. i ada ni.. i ketagih guler terlampau teruuk..  kalu tak dapat i boleh terjun dari katil hahaha 

[Aziela]

low car..hi protein la yer...adoiii...mmg kompem x leh nasi...uwaaaaa.....

[syima]

http://oak.cats.ohiou.edu/~cp391990/carb.html <- pcos n low carb




sini lak artikel lain

Polycystic ovary syndrome is an endocrine (hormonal) disorder. Most often, symptoms first appear in adolescence, around the start of menstruation. However, some women do not develop symptoms until their early to mid-20's. Although PCOS presents early in life, it persists through and beyond the reproductive years.

PCOS is estimated to affect between 5% and 10% of women of reproductive age, thus making it the most common hormonal disorder among women in this age group.  It affects women of all races and nationalities.

No two women have exactly the same symptoms. The following characteristics are very often associated with PCOS, but not all are seen in every woman:

Hirsutism (excessive hair growth on the face, chest, abdomen, etc.)
Hair loss (androgenic alopecia, in a classic "male baldness" pattern)
Acne
Polycystic ovaries
Obesity
Infertility or reduced fertility
In addition, women with PCOS appear to be at increased risk of developing the following health problems during their lives:

Insulin resistance
Diabetes
Lipid abnormalities
Cardiovascular disease
Endometrial carcinoma (cancer)
Because there is such variability in how PCOS presents itself, there is not universal agreement among health professionals on how to best define PCOS.  What is clear, however, is that women with the disorder do not ovulate in a predictable manner and that women with PCOS also produce excessive quantities of androgens (particularly testosterone). 

It is important to note that polycystic ovaries are not present in all women diagnosed with PCOS.  Also, many women with regular menstrual periods and normal testosterone levels  have cystic ovaries.

If women with PCOS don't always have polycystic ovaries, why is it called "polycystic ovary syndrome"?
It is important to make the distinction between polycystic ovaries and polycystic ovary syndrome. Polycystic ovaries are often, but not always, seen in women with PCOS. But, approximately 20% of women without menstrual or hormonal abnormalities have polycystic ovaries.  The syndrome is thus defined by the menstrual and hormonal abnormalities with or without polycystic ovaries.

PCOS is also sometimes called "functional ovarian hyperandrogenism" or "ovarian androgen excess." But, because the term "polycystic ovary syndrome" has been used for more than six decades, and is well-entrenched in both common usage and medical literature, its use is likely to continue. 

What causes PCOS?
PCOS develops when the ovaries overproduce androgens (eg, testosterone).  Androgen overproduction often results from overproduction of LH (luteinizing hormone), which is produced by the pituitary gland. 

Research also suggests that when insulin levels in the blood are high enough, the ovary can be stimulated to produce more testosterone.  That is, the combination of having ovaries which are responsive to insulin and high insulin levels in the blood, can result in the overproduction of testosterone.

Obesity, which itself can cause insulin levels to rise, may intensify PCOS. Yet, not all women who are overweight develop PCOS. Thus, there appears to be something unique about PCOS both in the excessively high insulin production and the increased sensitivity of the ovaries to the insulin that is produced.

How is PCOS diagnosed?
Initially, many of the symptoms of PCOS — acne, obesity, excessive hair growth, and irregular periods — are viewed as unpleasant but unrelated. Many women are not diagnosed until the symptoms become advanced, or until they experience difficulty with fertility.

There is no single, quick test to identify PCOS.  Accurate diagnosis depends on the experienced skills of the clinician, a detailed medical history, and laboratory studies.  Some clinicians may choose to use some of the following diagnostic tools:

Ultrasound, to assess whether ovaries are enlarged and cystic.
Blood tests, to detect eleveated levels of androgens.
Blood test to detect high levels of LH (luteinizing hormone) or an elevation in  the ratio of LH to FSH (follicle stimulating hormone).
Monitoring of the ovary's response to either a stimulatory dose of gonadotropin-releasing hormone agonist (such as leuprolide -- This test was developed at the University of Chicago and has been used worldwide) or a suppressive dose of medications such as dexamethasone.
The physician will also try to rule out other possible causes of irregular menstruation and excessive hair growth, such as Cushing's syndrome, congenital adrenal hyperplasia, or other disorders of the pituitary or adrenal glands. 

Does PCOS run in families?
Evidence is accumulating to suggest that there is likely to be a hereditary basis for PCOS and its associated metabolic abnormalities such as diabetes.

At the University of Chicago Hospitals, we have found that 1 in 3 women with PCOS will have an abnormal glucose tolerance test and that 1 in 10 will be diabetic by age 40. It is important to note that women with PCOS who have a family history of diabetes appear to be at highest risk for abnormalities in glucose tolerance. 

Thus, we are actively engaged in trying to understand whether the tendency for PCOS and glucose intolerance has a familial, genetic basis. To date, over 200 families of women with PCOS have participated in testing in our Clinical Research Center.

How can you and your family participate?
If you and your immediate family members (parents or siblings) would like to participate in our study of the role of genetics in PCOS, please contact us. Most of the study can be done through the mail, so you can still participate even if you don't live close to Chicago.

Many medical approaches can relieve or reduce specific symptoms for a comprehensive list click here.

Many non-medical approaches can relieve or reduce specific symptoms, one of them is:

Weight loss.  Because of excess testosterone and insulin resistance, losing weight can be quite challenging for women with PCOS.  These women truly have a metabolic cause for their extra weight.  Many women with PCOS follow a low-carbohydrate diet designed  to lose or maintain their weight.

However, weight loss achieved through dietary changes and exercise can help women with PCOS in several ways.  Like men and women without PCOS, losing weight reduces a person's risk of cardiovascular disease and non-insulin dependent (type 2) diabetes.  Weight loss also helps to lower the level of insulin which, in turn, reduces the ovaries' production of testosterone.

[syima]

simple carbo tu.. makanan kepada kanser
beware of sugar


http://www.newhope.com/nutritionscience ... cancer.cfm


excess rice pon akan jadi sugar.

ingat kan belajar sains dulu, insulin, glycogen..etc..


vegetables pon carbs actually


carbs ada 3 jenis

simple - sugar
complex - oat/ nasi/mi/tepung/ buah ..buah ni campuran complex+very complex
very complex - fiber .. sayur2an

[syima]

Betul. Setuju. Ikut report kementerian kesihatan pun utk mrk yg ingin ubah pola pemakanan harus dgn nasihat doktor dan pakar pemakanan. Sebab ada yg obese dan perlu buat low carb diet tetapi bawah kawalan doctor. Ujian darah di lakukan secara berkala utk lihat lipid studies, kidney mcm urea cthnya, uric asid dll sebab umumnya kita tahu protein menyumbang pada perubahan bacaan2 ini. My hubby diabetes dan dia mmg mkn rendah carbo dan ujian full blood test dibuat setiap 3 bulan.tapi one thing I notice.. Dia x gemuk.. Ideal weight tapi high cholesterol and on medication ambik statin sejak buat high protein, wlu bkn atkin dan just kurang carbo shj. Tapi dia x ada pilihan sbb diabetes mmg kena kurang carbo.

akak guna good fat lah cam canola..olive oil.. then kalu suami akak leh amik oats, amik lah oats.. makan taugeh.. fiber2 ni bagus sangat2.. amalkan 4 cawan minimum (tanya doktor bole makan sayur tak)
high protein ni, cari protein yang paling kurang lemak

[Ani Husni]

simple carbo tu.. makanan kepada kanser
beware of sugar


http://www.newhope.com/nutritionscience ... cancer.cfm


excess rice pon akan jadi sugar.

ingat kan belajar sains dulu, insulin, glycogen..etc..


vegetables pon carbs actually


carbs ada 3 jenis

simple - sugar
complex - oat/ nasi/mi/tepung/ buah ..buah ni campuran complex+very complex
very complex - fiber .. sayur2an

Shima, I think the study is about cancer patient. It is true because cancer patient normally lost weight and muscles so doctors normally advise them to take more protein in oder to avoid the weight and muscles decrease. Study pada tikus yg dibuat juga di buat antara gula dan kanji. Kanji kita pun tahu carbo juga. So the study is more on simple sugar utk pesakit cancer.

K. Ani rasa, semua aware yang cancer serious di negara2 maju. Negara barat yang maju dan consume protein tinggi dlm diet mereka hari ni berperang dgn cancer. Mereka memang kurang mkn carbo tetapi lebih makan daging dan protein lain. Nasi mereka makan sebulan sekali atau tak makan langsung. Carbo mereka dari roti, jagung, potato tapi dlm kuantiti yg kurang. Negara merekalah yang byk pengidap cancer yg tinggi.

Negara kita dulu nenek moyang kita tak pernah dengar pasal cancer. 20 tahun dulu kak ani jarang sgt dengar org kena cancer tapi hari ni bersepah2 kiri kanan kita kena cancer. Nenek moyang kita dulu miskin, mereka makan nasi dan sayur2. Ikan tangkap sendiri dan ingat lagi zaman kecik kak ani cuma dpt makan ayam time raya aje. Rasanya sesiapa yg seusia kak ani mengalami sejarah yg sama juga. cuba tanya mama.. betul tak mama yg dulu kita cuma makan ayam ketika raya aje?? Memang tak ada dengar org kena cancer. Bila negara kita maju, kita makan macam2... kita mampu makan byk lauk pauk dan kita sakit segala macam pula. Sebab tu org kata, cancer adalah penyakit org kaya.

Masa kak Ani sakit dulu... pernah tanya pada pembantu rumah. "Bibik ni bagus ye... badan kurus.. sihat.. saya kerja teruk, mkn semua yg khasiat tapi saya gemuk dan sakit sini sana. Bibik duduk rumah kerja sikit2... mkn pun mcm kurang khasiat tapi tak pula sakit2... Sebab apa ye bik? "lepas tu dia jawab.... makan nasi ajelah ibu... jgn mkn byk2 lauk itu ini... makan nasik tak gemuk... org kampung saya makan nasi semua tak gemuk... semua sihat" Bila dengar tu mula2 ckp dalam hati... bibik ni malaslah ni... akal dia malas nak masak lauk lebih.. dia suruh pulak aku anak beranak makan nasik lauk sikit2... tapi sekarang kak ani rasa ada kebenaran kata2 bibik tu..

Study dari beberapa universiti telah membuktikan yg pengambilan high protein actually lead to cancer. Salah satunya findings from researchers at Washington University School of Medicine in St. Louis.

http://mednews.wustl.edu/news/page/normal/8388.html

Betul protein baik utk tulang dan muscles. But byk mana protein itu? The answer is just the right amount — not too much and not too little. Anggaran 10-15% dlm diet kita or (the adult RDA is currently 0.8 g/kg/day, roughly 54-70 g for males and 40-60 g for females).. Study yg dibuat utk high protein baik utk tulang pun tidak lebih dari jumlah gram RDA ini. Ini kerana protein tinggi juga menyebabkan tulang kita rapuh dan kekurangan kalsium. Oleh kerana kak ani ada artritis yg melibatkan tulang, memang biasa terbaca yg protein tinggi akan mengambil kalsium lebih dari badan kita. Sebahagian dari kalsium itu di ambil dari tulang. Boleh baca dari study from havard university tentang ini.

Memang ada study yg kata sebaliknya...  Memang pening sebab study mcm2 kerana dlm dunia akedemik ni, study tu semua adalah duit. Buat research dan dpt outcome yg pro to certain company contohnya... adalah imbuhan yg besar pada researchers dan university yg conduct study2 ni semua. Study pula ada ketikanya dpt grant dari company2 yg mungkin mengeluarkan makanan berprotein tinggi... so result study tu akan lebih menjurus utk syarikat tersebut dan kemudian gunakan outcome kajian utk pasarkan produk mereka. Again... we have to understand our body.. our biology..

Memang mcm2 diet ada.. talk about protein diet kita boleh pilih bukan hanya atkin tapi Atkins, Zone, Ornish, or LEARN. Ketogenic diet juga protein diet utk org sawan. K.Ani pernah study pasal ketogenic diet ini sebab anak akak yg bongsu ada sawan dulu.

Apa2 pun terpulang pada masing2. Just don't mislead others. To me, balance diet is the best... our body needs carbo, protein and fat. Ketiga2 ni mesti seimbang mengikut keperluan badan. What can I say is... klu kita tak ada satu dari 3 ini... we can die! you may ask any doctor if my statement is wrong. They can sue me . The best is balance... Dlm Islam pun suruh kita seimbang. not extreme. Begitulah dlm apa pun kehidupan kita. Dlm berpakaian, dlm pergaulan, dlm pemakanan, dlm beribadah, dlm apa2 pun lah.. harus moderate. Apa2 pun klu extreme akan memudaratkan kita kerana tak ada keseimbangan. Orang Cina pula kata Ying and Yang. These two must be balanced..

[syima]

tapi my low carbing is balance.


orang lain tak tahu la pasal protein intake nya.
kalu diorang tak baca buku mmg susah..

usually apa2 weightloss program syima kaji dulu.
dietician kata bagus belum tentu syima caya.. i'll ask for 2nd opinion or 3rd

i'm a big fan of healthy eating and exercise + body building..

so sebab syima ni heavy exercise.. i can run 10miles a day, or lift weight heavily.. my protein intake mmg banyak. so that i dont lose muscle...

sebab tu ler kalu nak buat low carbing ker.. aper ker.. rujuk orang yang betul hehe

even nak buat low fat pon rujuk orang yang betul .. dia suruh makan kurang lemak, tapi dier suruh makan banyak2 stir fry bubuh sos tiram.. setahu syima sos tiram banyak giler MSG.

tapi kan kak.. tatau la kenapa orang buat low carbing ni sampai bertahun2. hehehe
setengah orang syima dengar belas2 tahun tak makan nasik/bihun..

syima plak cadang cadang nak start makan bihun/nasi biler  dah abis phase owl..  tu pon once  a day..  pastu baru alter balik biler masuk phase2 berikotnye

[putrizahraa]

diet tinggi protien rendah carb untuk prevent kanser...rasa nya ok sebab pembunuh utama wanita skang pun kanser kan....?

[catzer]

Sebenarnya sy ni mmg hantu nasi..kalau tak dapat nasi mmg boleh pitam. Jadi gemuk sebab sesuke hati sy jerk mkn lepas 12 mlm..nak buat camne waktu keje lps 12 mlm sampai pagi..hehehe..so silap sy di situ..

But bile bab mkn nasi saya juga silap..amik nasi byk..sayur kurang kadang kala takde sayur pun sbb tak sume sayur sy mkn..Then kedai2 kat malaysia ni jarang yg ada jual buah-buahan..sepatutnya before nak mkn kena pi mkn buah-buahan dulu so barulah takde melantak nasi tak ingat..So, sy takdelah salahkan nasi,mee atau pasta..tp salahkan diri sendiri kerana tak control portion yg sepatutnya..

So, sy decide nak buat low carb diet sbbnya semasa siang hari sy mmg duduk di umah sorang2 so malas nak kuar mkn diluar dah, jadi boleh masak di rumah. Bile kita masak sendiri kita tau berapa byk portion nutrisi yg kita masukkan ke dalam masakan kita.

Mcm syima ckp pasal nasi, sypun akan sentuh nasi gak nanti..tp after habis owl gak..Betulkan balik portion nasi..kiranya sy pilih low carb untuk balancing kan balik sistem pemakanan sy yg tak seimbang ni. Setakat ni alhamdullillah even tak mkn nasi tenaga still pada level yg sama..cuma tgh tunggu sihat dr demam baru nak start pi jogging/swimming..

Apa jenis diet yg kita pilih/disarankan..kita kena test dulu dlm 1-2 minggu kalau mmg out so cubalah cara diet yg lain. Sy ada jumpa doktor ckp pasal diet tp honestly tak ramai doktor yg berminat nak ckp pasal diet2 unless kalau kita berpenyakit..adei!

[syima]

high carbo diet bley buat diabetes.
semua orang dok kecoh le.. bila tanya.. 'so brapa grams carb ko cadang makan sehari utk diet high carb'

terdiam terus..

u must know your ur limit
jenis carb ape yang bagus..
makan white rice sampai 4 pinggan apa kes kekekekek

[Ayong]

baru cadang nak buat atkins.. this is getting on my nerves.. takut lak dpt kanser... tapi what i understand here is.. kurangkan karbo untuk certain phase.. dah rasa ok baru tambah carb sikit2 kan.. what i fear kat sini protein intake tu.. kalau kita dah byk makan dgg ke ayam ke ikan ke.. is it ok kalau ambik protein shake tu dlm satu hari tu jugak... camner nak sukat protein intake ni ek?

[putrizahraa]

baru cadang nak buat atkins.. this is getting on my nerves.. takut lak dpt kanser... tapi what i understand here is.. kurangkan karbo untuk certain phase.. dah rasa ok baru tambah carb sikit2 kan.. what i fear kat sini protein intake tu.. kalau kita dah byk makan dgg ke ayam ke ikan ke.. is it ok kalau ambik protein shake tu dlm satu hari tu jugak... camner nak sukat protein intake ni ek?

hye ayong...harap jawapan ini dapat membantu

Protein
Protein is the staple of the Atkins Diet, and it has been proven to help build muscle and break down fat. The digestive, respiratory and immune systems also rely on protein to function. The United States Department of Agriculture recommends different amounts of protein based on your age and gender, typically anywhere from 46 to 56 grams per day. On the other hand, the Atkins Diet suggests 130 to 160 grams per day.

[Ayong]

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

[putrizahraa]

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

ayong try check kat cnih

http://www.kelabdiet.com/viewtopic.php?f=2&t=344

[syima]

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

protein slalunya 0-1
pure fat 0

yang ada carbs
sayur , rempah, herbs

[Ayong]

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

protein slalunya 0-1
pure fat 0

yang ada carbs
sayur , rempah, herbs

hehe cuma i nak tahu skrg ni .. is it ok we consume daging ngan ayam ni hari2... tapi kalau setakat rebus2 ke goreng ke ( kalau dgn olive oil ke) bukan bakar.. i rasa ok kut kan.. mcm kak ani tu ckp kat atas tu penyebab kanser la.. mungkin kalau byk sgt mkn makanan bakar guna lak myk tak bagus... cam myk biasa.. mungkin boleh undang kanser... kan? shima bagi la guarantee kat i... yg kalau makan high fat low carb ni bagus... tapi as far as i dah search.. i baca dlm kevin zahri pun.. dia kata as long as kita dah check kat doktor and the diet is fine.. go on je...

[syima]

terpulang. tapi kalau tak makan ayam ngan daging, hari2 ayong makan apa? ikan pon boleh makan. i suka fatty fish , good for my skin and brain. oh if you read self or shape magazine, menu diorang sangat healthy. good amount of oil. GOOD TYPE OF CARBS, good source of protein. we are designed to eat meat and veggies since manusia hidup dalam dunia ni. have u read the REAL books? kebanyakan orang bila cakap pasal low carb diet ni takut amat, sebab ayam tu deepfried la.. kita makan kat kedai ikan goreng 3 rasa tu, sos nya pun bukan asli, goreng deep fried, hehe tak takut plak . low carb diet is bad, bak kata orang, sambil orang tu tengah kunyah goreng pisang (rasanya direbus kot) hehe eat good fat, eat good carbs bukannya avoid carbs terus read the books, you'll get the pics. my personal view, i love low carb coz kurang bahan kimia dari segi makanan yang digunakan. tak pakai lowfat2 dalam kotak ni. healthy mana pun makanan dalam kotak.. ada banyak ingredient yang kita tak pernah eja masa kat skolah. if i want to switch to low fat diet pun, i better stick to natural food. bak kata expert, count chemical not calories. if you risau sangat, u use ler less oil or fat.. there's nothing wrong. banyak low carb diet dalam dunia ni tak semestinya atkins saje ada coconut oil diet, ada atkins, ada protein power, ada barry groves, barry sears apa2 pun beli la buku.

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

protein slalunya 0-1 pure fat 0 yang ada carbs sayur , rempah, herbs

hehe cuma i nak tahu skrg ni .. is it ok we consume daging ngan ayam ni hari2... tapi kalau setakat rebus2 ke goreng ke ( kalau dgn olive oil ke) bukan bakar.. i rasa ok kut kan.. mcm kak ani tu ckp kat atas tu penyebab kanser la.. mungkin kalau byk sgt mkn makanan bakar guna lak myk tak bagus... cam myk biasa.. mungkin boleh undang kanser... kan? shima bagi la guarantee kat i... yg kalau makan high fat low carb ni bagus... tapi as far as i dah search.. i baca dlm kevin zahri pun.. dia kata as long as kita dah check kat doktor and the diet is fine.. go on je...

putri... camner nak tahu gram kita ambik tu ? kita sukat protein pakai apa? some more.. ok ke kalau makan dgg / ayam hari2?...

protein slalunya 0-1
pure fat 0

yang ada carbs
sayur , rempah, herbs

hehe cuma i nak tahu skrg ni .. is it ok we consume daging ngan ayam ni hari2... tapi kalau setakat rebus2 ke goreng ke ( kalau dgn olive oil ke) bukan bakar.. i rasa ok kut kan.. mcm kak ani tu ckp kat atas tu penyebab kanser la.. mungkin kalau byk sgt mkn makanan bakar guna lak myk tak bagus... cam myk biasa.. mungkin boleh undang kanser... kan? shima bagi la guarantee kat i... yg kalau makan high fat low carb ni bagus... tapi as far as i dah search.. i baca dlm kevin zahri pun.. dia kata as long as kita dah check kat doktor and the diet is fine.. go on je...

[syima]

btw, atkins tak suruh kita hirup minyak.
minyak banyak2 pun tak sedap jugak.
bubuh cukup2 ler.

atkins tak suruh makan lembu seekor. dia suruh makan sampai kenyang. dia suruh kita rasa sendiri cam mana perasaan kenyang. dia ajar kita macam mana nak rasa kenyang. if you tak kenyang , means ada dua saja.. dahaga? atau lapar?

actually buku atkins pun bukannya atkins bagi idea 100%, every statement is supported. so sebab itula kalu nak diet, beli buku. then setiap ayat dia tu u boleh rujuk kat reference belakang buku tu.

kekadang masa kita gemok, kita tak sedar plak kita makan apa, bla nak diet, baru nak sedar itu ini bagus. hehe.. apa yang kita makan tu le bentukkan kita.

tak semestinyer orangmakan low fat tak kena cancer. tak semestinyer orang makan high fat kena cancer.

kita mati ni mmg berasbab..

kalau doktor tu kata atkins tak bagus, dia penah baca ker buku atkins tu?

[Ayong]

oo byk jenis diet ni ek.. mmg betul ckp u shima.. time gemuk dulu takde lakn ak fikir aku makan ni ok ke tak ? time nak kurus baru fikir... i pun sejak dah kurus sikit sejak consume JDM5 and join this club baru concern.. tapi mungkin i ni nak result mcm u kut.. tu yg terlalu concern... heheh ngada2 betul kan... i phobia kalau sebut cancer ni.. nenek ngan atuk died of cancer.. pakcik pun... tu yg takut... tapi mcm kat opis pun.. ada gak member duk tegur jgn diet lagi la .. dah kurus la.. i bukan nak kurus sajer skrg ni .. tapi nak sihat and fit.. i bukan nya makan racun.. kan? i dah stop pun mkn jdm5 and nak try makan secara sihat ( tapi bkn JDM5 ni tak elok, just i tak nak terlalu brgantung pada dia je ) ... tapi tu lah hari tu trainer tu ckp.. u kena lose fat dulu baru boleh dpt fit body... aduyai... gitu ke... so tu yg i rasa atkins ni boleh tlg la .. tp kena tunggu bulan raya ni lepas dulu la.. byk sgt open house...

[syima]

oo byk jenis diet ni ek.. mmg betul ckp u shima.. time gemuk dulu takde lakn ak fikir aku makan ni ok ke tak ? time nak kurus baru fikir... i pun sejak dah kurus sikit sejak consume JDM5 and join this club baru concern.. tapi mungkin i ni nak result mcm u kut.. tu yg terlalu concern... heheh ngada2 betul kan... i phobia kalau sebut cancer ni.. nenek ngan atuk died of cancer.. pakcik pun... tu yg takut... tapi mcm kat opis pun.. ada gak member duk tegur jgn diet lagi la .. dah kurus la.. i bukan nak kurus sajer skrg ni .. tapi nak sihat and fit.. i bukan nya makan racun.. kan? i dah stop pun mkn jdm5 and nak try makan secara sihat ( tapi bkn JDM5 ni tak elok, just i tak nak terlalu brgantung pada dia je ) ... tapi tu lah hari tu trainer tu ckp.. u kena lose fat dulu baru boleh dpt fit body... aduyai... gitu ke... so tu yg i rasa atkins ni boleh tlg la .. tp kena tunggu bulan raya ni lepas dulu la.. byk sgt open house...

buat je skrg
ada kenduri makan lah.. i pun bantai je.. kalau ari ni start low carb esok ada kenduri, i akan buat jugak.. esok i makan carbs ketika kenduri le..ketika malam tak lah.
dont be too hard on yourself

[Ayong]

huhuhu tu lah pasal.. nak result cepat je... hihihi nak start tu mmg susah... nak badan fit.. rupa2nya kena reduce lemak dulu.. patut la dah lama gi gym.. tak fit2 pun... perut pun still there... huhuhu... ok i try la nanti... u still limit carb intake to berapa skrg...?

[syima]

huhuhu tu lah pasal.. nak result cepat je... hihihi nak start tu mmg susah... nak badan fit.. rupa2nya kena reduce lemak dulu.. patut la dah lama gi gym.. tak fit2 pun... perut pun still there... huhuhu... ok i try la nanti... u still limit carb intake to berapa skrg...?

tak kira pun, roughly 100 (400cals)

i makan beans, buah, sayur ...
i makan beans banyak sebab nak beli daging/ayam mahal le..kekekeke i makan beans kenyang sebab protein + fiber from carbs. jimat..
pasta , i makan whole wheat , nasi beras ponni/brown rice - once a day... tengok la ada mood. hehe
selang 2-3 hari i minum coffee with a lilbit brown sugar/honey.. esp nak period tu..

kalau i nak jimat duit, i makan nasi beras poni la.. it's cheaper than meat. then i makan ngan sambal telur.. it's quite filling.


contoh menu

breakfast - plain yogurt ngan eversweet + serbuk nescafe
snack - cream cheese, celery + walnut (huh, cant imagine, sedap)
lunch - sup dalcha + cucumber raita @ ayam bakar dalam oven + salad
snack - aiskrim stobery low carb (cream +stoberi beku + honey)
dinner - sambal udang + petai + sayur + nasi poni

nampak menu cam bukan atkins dah kan ... i'm doing a reduced carb diet. so if u nak tanya pasal atkins, protein power, somersizing, etc.. i'm happy to help..

[Ayong]

so as a first step what should i do? buat induction tu ke.. yang depa duk kata pasal detox tu induction tu la ek.. i ni kalau dah byk sgt.. jadi pening.. i have to follow induction tu dulu la baru follow u punya style ni?

u dulu turun 20 kg kan.. abs u jadi flat tak? ke kena buat abs xcercise gak? dah berkobar2 tapi tak tau nak mula mcm mana?

tak paham pasai apa u compare beras ponni ngan daging?

[ladybirdz]

salam ayong..

boleh la saya pun tumpang sekaki..

saya pun nak buat atkins ni..tapi cam tak ckp info..

cam blur2 lg..

dengan harapan syima leh tunjuk ajar kita disini..kankankan

[syima]

so as a first step what should i do? buat induction tu ke.. yang depa duk kata pasal detox tu induction tu la ek.. i ni kalau dah byk sgt.. jadi pening.. i have to follow induction tu dulu la baru follow u punya style ni?

u dulu turun 20 kg kan.. abs u jadi flat tak? ke kena buat abs xcercise gak? dah berkobar2 tapi tak tau nak mula mcm mana?

tak paham pasai apa u compare beras ponni ngan daging?

tak paham? oh, this is my one of my tips, cam mana nak buat low carb diet tapi u bole makan dengan murah.
beras poni - beras reduced carb (which is included in MY DIET)
daging - good source of protein, but yet expensive.

combining them making a good CHEAP REDUCED CARB MEAL

my style? i dah abis induction. long time ago. now i'm doing a REDUCED CARB plan - sendiri buat lah - as long i selesa ngan apa i buat tapi i still rujuk low carb experts - if not, nanti i rasa hungry, i tahu la makanan mana patut i kurangkan , apa yang patut i lebih kan. tul tak?

oh, too much info masuk otak ke? haha!! the first thing you should do, is buy a low carb book. Atkins / Paleo Diet / Eat Fat Get Thin / etc. Tapi if you nak simple2 punya. u beli atkins lah. Actually, kebanyakan orang buat low carb hari2 detoxkan badan. sebab makanannya pure dan natural. Jarang sekali memakan makanan dari KOTAK. If you read a can of sardine, u bandingkan seekor ikan sardin, tomato, dan garam , which one contain more chemical - akan tetapi dunia kita ni kan slalu berubah. kita nak cepat saje kan.. so kita makan sardin in can. jadi apa perlu kita buat, ialah tengok lable.. ada tak ingredient yang susah nak eja atau sebut.. maknanya ada chemical lah. tapi i believe those chems are harmless IF consumed in less amount

Ok, u see other ppl buat low carb cam i..still eat rice/potato/corn in moderation kan? That means the body is no longer in KETOSIS MODE, and ianya kena count calories.

IF you buat induction , where only Cream, Meat, Non Starch Veggies, Herbs, Oil, Butter are permited. Then badan u akan ketone (means, carbohydrate kat badan u dah takde, so your body will kerahkan fat sebagai source of energy burning)

Contoh menu 1 day - induction (eat no more than 20g of carbs)

breakfast
tuna salad
-ikan tuna in oil or spring water
-tomatoes, capsicum, celery , etc
-mayonaise (read the lable, must less than 1g carb per serving ~1-2tbsp)

lunch
Daging goreng kunyit dengan onion (serbuk kunyit tulen, bukan campuran tepung beras)
-daging - fat tak yah trim, or if u nak trim pun takpe
-onion (sikit saje 1/4 biji sebab onion high sugar)
-oil
- lada sulah (pure lada sulah, not ajishio punya - ada MSG)

dinner
CHeesy Omelette + cendawan
-Cheese
-2 biji telur
- cendawan
- mixed spice - no sugar added
-butter


oke.. kalu u tengok ingredients kat atas tu apa kebanyakan makanan nya pure , less chemical. which is highly advised for ppl nak buat detox. rule of induction - 20g carbs. Kebanyakan carbs datang dari sayur2 dan sos. sebab itu la tak digalakan guna tomato sauce dengan chilly sauce dalam diet ni. kicap manis pun tak leh guna. if u nak guna jugak , count the carb.

main purpose of the induction ni
- nak kurangkan masalah ketagihan kepada carbo
- nak cepatkan weightloss
- bila weight loss cepat, muscle akan kurang, bole buat badan lembik, jadi bila buat low carb - ketosis happens, tambahan u eat more protein, you feel full, badan kita akan reserve those precious muscles.
- detox

i lost 60kgs, i still got some flesh. My tummy tak lah ada six pack. tak la kempis sangat. still feminin.. kalau duduk still nampak berlapis, kalau berdiri tak la berlapis. nampak flat. i am at my best weight 60kg (secara personalnye) and the reading of my bmi is HEALTHY. if i nak flat abs, i kena kurangkan sampai 53kg. But skrg ni i dont want that cuz i love my voluptuous body.. my friend is an athelete, berat dia 53kg, she's got a-sized boobs - tapi kemas, bontot dier mantap tapi kecik. i found that not sexy on my body.

my purpose now is no longer losing weight, but gain fitness strength. so i will get my dream body by not DIETING tapi LOSING FAT WHILE I SLEEP. sebab when u have more muscles, u will burn more fat 24 hours a day.

if i have a pic, i will post it here okay.

[syima]

so as a first step what should i do? buat induction tu ke.. yang depa duk kata pasal detox tu induction tu la ek.. i ni kalau dah byk sgt.. jadi pening.. i have to follow induction tu dulu la baru follow u punya style ni?

u dulu turun 20 kg kan.. abs u jadi flat tak? ke kena buat abs xcercise gak? dah berkobar2 tapi tak tau nak mula mcm mana?

tak paham pasai apa u compare beras ponni ngan daging?

tak paham? oh, this is my one of my tips, cam mana nak buat low carb diet tapi u bole makan dengan murah.
beras poni - beras reduced carb (which is included in MY DIET)
daging - good source of protein, but yet expensive.

combining them making a good CHEAP REDUCED CARB MEAL

my style? i dah abis induction. long time ago. now i'm doing a REDUCED CARB plan - sendiri buat lah - as long i selesa ngan apa i buat tapi i still rujuk low carb experts - if not, nanti i rasa hungry, i tahu la makanan mana patut i kurangkan , apa yang patut i lebih kan. tul tak?

oh, too much info masuk otak ke? haha!! the first thing you should do, is buy a low carb book. Atkins / Paleo Diet / Eat Fat Get Thin / etc. Tapi if you nak simple2 punya. u beli atkins lah. Actually, kebanyakan orang buat low carb hari2 detoxkan badan. sebab makanannya pure dan natural. Jarang sekali memakan makanan dari KOTAK. If you read a can of sardine, u bandingkan seekor ikan sardin, tomato, dan garam , which one contain more chemical - akan tetapi dunia kita ni kan slalu berubah. kita nak cepat saje kan.. so kita makan sardin in can. jadi apa perlu kita buat, ialah tengok lable.. ada tak ingredient yang susah nak eja atau sebut.. maknanya ada chemical lah. tapi i believe those chems are harmless IF consumed in less amount

Ok, u see other ppl buat low carb cam i..still eat rice/potato/corn in moderation kan? That means the body is no longer in KETOSIS MODE, and ianya kena count calories.

IF you buat induction , where only Cream, Meat, Non Starch Veggies, Herbs, Oil, Butter are permited. Then badan u akan ketone (means, carbohydrate kat badan u dah takde, so your body will kerahkan fat sebagai source of energy burning)

Contoh menu 1 day - induction (eat no more than 20g of carbs)

breakfast
tuna salad
-ikan tuna in oil or spring water
-tomatoes, capsicum, celery , etc
-mayonaise (read the lable, must less than 1g carb per serving ~1-2tbsp)

lunch
Daging goreng kunyit dengan onion (serbuk kunyit tulen, bukan campuran tepung beras)
-daging - fat tak yah trim, or if u nak trim pun takpe
-onion (sikit saje 1/4 biji sebab onion high sugar)
-oil
- lada sulah (pure lada sulah, not ajishio punya - ada MSG)

dinner
CHeesy Omelette + cendawan
-Cheese
-2 biji telur
- cendawan
- mixed spice - no sugar added
-butter


oke.. kalu u tengok ingredients kat atas tu apa kebanyakan makanan nya pure , less chemical. which is highly advised for ppl nak buat detox. rule of induction - 20g carbs. Kebanyakan carbs datang dari sayur2 dan sos. sebab itu la tak digalakan guna tomato sauce dengan chilly sauce dalam diet ni. kicap manis pun tak leh guna. if u nak guna jugak , count the carb.

main purpose of the induction ni
- nak kurangkan masalah ketagihan kepada carbo
- nak cepatkan weightloss
- bila weight loss cepat, muscle akan kurang, bole buat badan lembik, jadi bila buat low carb - ketosis happens, tambahan u eat more protein, you feel full, badan kita akan reserve those precious muscles.
- detox

i lost 60kgs, i still got some flesh. My tummy tak lah ada six pack. tak la kempis sangat. still feminin.. kalau duduk still nampak berlapis, kalau berdiri tak la berlapis. nampak flat. i am at my best weight 60kg (secara personalnye) and the reading of my bmi is HEALTHY. if i nak flat abs, i kena kurangkan sampai 53kg. But skrg ni i dont want that cuz i love my voluptuous body.. my friend is an athelete, berat dia 53kg, she's got a-sized boobs - tapi kemas, bontot dier mantap tapi kecik. i found that not sexy on my body.

my purpose now is no longer losing weight, but gain fitness strength. so i will get my dream body by not DIETING tapi LOSING FAT WHILE I SLEEP. sebab when u have more muscles, u will burn more fat 24 hours a day.

if i have a pic, i will post it here okay.

[Ayong]

Shima.. ( hehe sama lak dgn nama personal instructor I..)

i tgk menu tu takde sgt daging and ayam.. so protein tu dpt dari mana? protein shake ke? u consume jenama apa.. share le,., i beli jenama cosway takde rasa sgt,... tapi i ada tgk some tu skrg dahada yg rasa vanilla la... hapa la.. so protein shake tu kena consume berapa kali a day?

[syima]

Shima.. ( hehe sama lak dgn nama personal instructor I..)

i tgk menu tu takde sgt daging and ayam.. so protein tu dpt dari mana? protein shake ke? u consume jenama apa.. share le,., i beli jenama cosway takde rasa sgt,... tapi i ada tgk some tu skrg dahada yg rasa vanilla la... hapa la.. so protein shake tu kena consume berapa kali a day?

haha i dah bosan makan ayam & daging. masa buat atkins dulu, i hari2 makan ayam daging, sampai dah muak2 kekeke, ikan dory kat c4 murah, rm6 ..kekadang RM3.. i makan ikan dory lah. atau i makan telur.
i must include eggs for my meal cuz they are very cheap.
protein i kekadang dapat dari beans/kacang/susu/cream/cheese/soy/almond/tofu/whey protein

bila u buat low carb , memula je u makan banyak protein, sebab u rasa lapar lagi.. lama2 u dah muak kekeke malas nak pandang. kalau u makan pun u tak makan banyak macam dulu..

dulu i boleh habiskan 1/2 chicken utk tengahari..skrg ni 1/4 je kot..


i minum Lean Shake GNC atau Dr. Diet from Elken .. dulu kat office i stock Ensure (murah giler, rm29) ..Dulu ada brand Complan..skrg dah tak ade.. hmm

i minum kekadang je, bila i tak sempat makan. slalunya i sempat makan.. kekeke i punya meal replacement ada 3 tin lagi...

kekadang bile dah cukup bulan.. i buat sendiri meal replacement i

soy milk/ milk / yogurt
fruits
honey/eversweet
1-2 biji spirulina (kekadang je boh, i slalu minum asing)
serbuk almond
wheatgerm
flax seed oil (atau vegetable oil )


protein shake u biasa2 je ke? u tambah la esen vanila ke, stoberi ke..

tengok le protein shake tu, i amik before work out , atau time i tak makan lunch..

once - twice a day..

remember.. bila u nak turunkan berat badan, u tak leh makan banyak kalori...

[putrizahraa]

kalau nak yg murah lagi leh minum soy drink dari cosway...ok jugak...

[Ayong]

dah pening balik... bukan low carb high calorie ke... habis atkins ni sebenarnya tujuan dia apa? burn fat kan>?

[putrizahraa]

yela ayong...ayong pening kat mana? habaq mai...farah try terang yg termampu

[Ayong]

tak saya tgk.. low carb ni kena makan yang byk kalori gak.. cam ayam tu, daging... fat= high kalori la kan? tak saya pening tang shima kata kena kurangkan kalori... hehe.. ntah la.. saya ni ha yg tak faham2..

[putrizahraa]

oooo maybe maksud syima tuh kurangkan pengambilan minyak kot..pilih la ikan bakar ke ayam roasted ke...tk byk kalori...low carb bukannye mesti byk kalori...kite still leh kurangkan kalau nak...kalau tk nak pun tkpe..actually kalori tuh untuk tenaga...sbb kite dah kurangkan karbo yg mana punca tenaga selama nih...

kalau boleh pilihla lemak dan minyak yg sehat...byk pilih yg fresh kurangkan makanan yg telah diproses sbb makanan yg dah di proses nih biasanya byk trans fat...

kalau ayam dan daging pilihlah yg lean..iaitu tanpa lemak..atau buangla sendiri lemak ayam yg byk tu...

mcm farah dulu,ayam makan cam biasa je..goreng la..bakar la..tapi kebanyakan makanan farah beli di pasar...kurang makan seperti daging burger tinggi trans fat nye,nugget...sosej farah makan jugak..orang kata ala kadar..

[ladybirdz]

op..op..tumpang sekaki..boleh ye ayong..

oooo..camni rupenyer..

betul gak kan lau nak kurang kalori lebih baik kita panggang ke,bakar ke or steam makanan tuh kan...

hmm..dah dapat info yg bagus nih..tq so much

farah..soy drink cosway tuh sedap tak rasanyer..nak tau gak..

[syima]

tak saya tgk.. low carb ni kena makan yang byk kalori gak.. cam ayam tu, daging... fat= high kalori la kan? tak saya pening tang shima kata kena kurangkan kalori... hehe.. ntah la.. saya ni ha yg tak faham2..

nampak je macam makan banyak kalori

tapi sebenarnya tak.

when u eat rice, u campurkan lauk pauk. nasi tu akan serab lebih banyak minyak. teng2 , double la kalori u tu..

i makan slalunya tak lebih dari 1700. kekadang 1200. i need to force myself to eat more than 1200

low carb food are simple. natural
and satisfying. pastu u rasa tak mau makan dah.

3-4oz chicken is normal serving. atkins slalu makan 4-6oz.

carbs ada 4cal per 1g
protein juga ada 4cal per 1g

trust me, nampak je high fat. tapi u pun tak lalu nak bubuh banyak minyak dalam makanan u. end up macam u masak hari2 saje.. dengar citer low carb makan banyak fat, tapi takkan kitorang makan 1 cawan minyak sehari kot, sebu perut aih. cukuplah nak kasi moist kan makanan. u pun mesti muak makan lemak2 nanti. i slalu stir fry pakai 1 tbsp minyak . low fat diet pun pakai 1tbsp minyak per serving.

tapi in low carb diet, jangan cuba nak kurangkan minyak okay nanti lapar.. fat lebihan dari badan kita tu akan digunakan utk membakar lemak. liver will help the body to utilize the fat.

and slalunye orang kata low carb makan minyak ngan protein banyak. tak takut ke

tak semua orang makan same.

macam i , makan more than 6oz, sebab i senam. kalau hari i tak senam, i kurang la rasa nak makan, i makan le dalam 4oz
maybe orang yang pinggang 40 inci makan 6oz, yang pinggang 28 inci makan 4oz... tak perlu kita nak kira pening2 sebab naturally our brains will tell our bodies...

badan kite automatically will feel full on low carb diet,kita fikir banyak nye kalori kita makan... padahal tak banyak pun

[syima]

cam nie

when u do LF diet, automatically you will eat less. means u already confirm will lose weight. pastu badan u terjadinya proses ketosis. means body u will burn FAT. so u dapat 2 in 1. sebab tu low carbers, berat nya turun cepat melampau2.

...when restricted to 20 grams of carbs a day, and despite readily available protein and high-fat foods, the patients ate about 1,000 fewer calories a day, a calorie intake considered appropriate to their height and weight. And they lost an average of about 3.6 pounds each.

"We proved that people lose weight on the Atkins diet because they eat less (consume fewer calories), not because they get bored with the diet or lose body water or because the carbohydrate calories are treated differently by the body than fat or protein calories," said Dr. Guenther Boden, a professor of medicine who specializes in diabetes and metabolism at Temple University in Philadelphia.

Low-carbohydrate diet burns more excess liver fat than low-calorie diet, study finds <- ni syima nak tekankan. liver penting utk detox apa yang ada kat dalam badan kita. dan paling penting utk metabolism. clean liver clean body.

“Energy production is expensive for the liver,” Dr. Browning said. “It appears that for the people on a low-carbohydrate diet, in order to meet that expense, their livers have to burn excess fat.”

[syima]

A day in my diet ..


1 tbsp garlic
1 cup green beans
1/2 tbsp soy sauce
4oz beef
1 tbsp whipping cream
1tbsp coffee
1tbsp oil

1 cup capsicum
1 cup spinach
1 1/2 tbsp oil
1 tbsp mixed spices
5oz chicken wings

1 tbsp oil
4 oz tilapia
1 tbsp soy sauce
1 tbsp ginger

4 tbsp dry whole milk
1 tbsp cocoa powder
1 oz cheese

Amount Per Serving
Calories 1,346Calories from Fat 757
% Daily Value*
Total Fat 84.1g129%
Saturated Fat 22.9g115%
Cholesterol 335mg112%
Sodium 2000mg83%
Total Carbohydrates 37.0g12%
Dietary Fiber 9.3g37%
Sugars 13.7g
Protein 115.2g
Vitamin A 112% • Vitamin C 408%
Calcium 44% • Iron 63%
Nutrition Grade B+
* Based on a 2000 calorie diet
===================================



Contoh reduced fat diet

3oz tuna in brine
1 slices bread
1 cup spinach
1 tbsp dry non fat milk
1 tbsp coffee
1 tbsp sugar

1 cup capsicum
1 cup spinach
1 tbsp oil
1 tbsp mixed spices
3 oz lean beef
1 cup cooked rice


4 oz tilapia
1 tbsp soy sauce
1 tbsp ginger
1 cup cooked rice

4 tbsp dry 1% milk
1 tbsp cocoa powder
1 oz low fat cheese

Amount Per Serving
Calories 2,088 Calories from Fat 250
% Daily Value*
Total Fat 27.8g43%
Saturated Fat 7.5g37%
Cholesterol 166mg55%
Sodium 1794mg75%
Total Carbohydrates 340.7g114%
Dietary Fiber 11.0g44%
Sugars 26.2g
Protein 112.4g
Vitamin A 146% • Vitamin C 388%
Calcium 44% • Iron 142%
Nutrition Grade A
* Based on a 2000 calorie

[syima]

still, low carb.. if you makan buah..


3oz tuna in water
3 tbsp corriander
1 tomato
1/2 small onion
1 cup mushroom
1 tbsp oil

4oz chicken
2tbsp curry powder
2 tbsp coconut cream
1tbsp mixed spice
1 tbsp oil
1 tbsp garlic
1/2 small onion


1 tbsp oil
4 oz beef
1 tsp dried rosemary
1 cup berries
1 small apple
1 cup kale
1 cup cauliflower

3 tbsp whipping cream
2 tbsp cocoa powder
1 tbsp lime juice

Amount Per Serving
Calories 1,376 Calories from Fat 715
% Daily Value*
Total Fat 79.4g122%
Saturated Fat 26.1g130%
Cholesterol 274mg91%
Sodium 445mg19%
Total Carbohydrates 76.0g25%
Dietary Fiber 22.8g91%
Sugars 32.1g
Protein 101.2g
Vitamin A 231% • Vitamin C 321%
Calcium 34% • Iron 84%

[Ayong]

shima kalau kita consume milk thistsle before start diet ok ke? milk thistle tu untuk hati kan.. u on atkins dulu consume apa2 vitamins tak?

[putrizahraa]

masa atkins memang digalakkan ambil suplement tambahan....kalau boleh tambah ngan yg ada omega3-4...

[ladybirdz]

ek...wanie ada amik spirulina n omega 3..

ok tak??..

[putrizahraa]

ok jeeeee...... ..kalau wanie nak tambah lagi selalu-selalu lah makan ikan sardin fresh bukan dalam tin ...tuna ke...hehehee..kalau nak tuna dalan tin beli yg tuna in water..carb cuma 0g-0.1g je...

[ladybirdz]

ok jeeeee...... ..kalau wanie nak tambah lagi selalu-selalu lah makan ikan sardin fresh bukan dalam tin ...tuna ke...hehehee..kalau nak tuna dalan tin beli yg tuna in water..carb cuma 0g-0.1g je...

wanie kan tak boleh la makan tuna dalam tin ni..baru ni wanie makan tuna in water..pas tuh sakit kepala bukan men lg..

mula2..dulu tak lak tau yg tuna ni buat wanie skt kepala..tapi setelah 3 kali makan wanie pasan tiap kali makan tuna ni musti skt kepala..

napa nth..

[putrizahraa]

mmmmm....kandungan garam kot...tp tk lah masin sgt pun...kalau makan tuna fresh pening tak?