When Do You Need High Carbohydrate Diets?

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A high cholesterol diet is full of trans fats and unhealthy carbohydrates. Cholesterol is good and the body produces its own for functions like cell and hormone production. High cholesterol levels clog blood arteries. Genes play a huge role in determining the natural cholesterol production and diets produce the rest.high carbohydrate diets

Trans Fats
These are simply vegetable oils that have been hydrogenated to increase food shelf life. They increase body lipid levels and should be kept below 1% of total calorie intake. They raise LDL levels and lower HDL levels. These include:

  • Fried foods (e.g. chips, crisps, onion rings, crackers)
  • Snack foods (e.g. cookies, candy, sweets)
  • Commercially baked foods (e.g. cakes)
  • Margarines

Foods high in cholesterol

  • Ice cream
  • Fried chicken and fries
  • Cheese burgers
  • Steaks
  • Excess liver and eggs
  • Muffins
  • Buttered Lobster
  • Macaroni and cheese
  • Sodas and canned juices
  • Dairy products, especially full cream ones

High carbohydrate diets

A high carbohydrate diet can be both good and bad for you depending with how you choose to consume it. High Carbohydrate diets promote eating of high starch to lose weight and regulate cholesterol levels. It is high in fiber and volume. Carbohydrates are important for immune system functions, human development, blood clotting and fertilization. Carbohydrate deficiency is uncommon, though excessive consumption is not. In order to create a balance you must consume foods that are high in healthy carbohydrates and contained good cholesterol such as vegetables, legumes, whole grains, fruits, seeds and nuts, low fat yogurt and milk.

Who needs high carbohydrate diets

A high carbohydrate diet is good for athletes, women who are menstruating or pregnant and people who have active lifestyles. An athlete requires about 2000 calories a day and these can be derived from protein sources. Obese people are supposed to add on the right amounts of carbohydrates to lose weight these being steak, potatoes, wheat products, whole grains, fruits and vegetables. Athletes and body builders need more of healthy carbohydrates than anyone else. High consumption of carbohydrates are good for body building and muscle toning. They help to restore levels of serotonin, reduce high cholesterol and create more muscles by increasing metabolism. Carbohydrates are necessary for energy provision to keep the body fueled, nourished and for sustenance.

The five days high carbohydrate diet plans

We ave designed an exchange meal plan of approximately 2000 calories. The meal plan is ordered as 5 meals a day with breakfast, morning snacks, lunch, evening snacks and dinner. The following meal plan can always have variations depending on age and gender:

Day-1

  • Oats + skim milk with strawberries
  • Mixed fruit salad with papaya+ bananas+ plantains
  • Steamed sweet potatoes+ corn+ spinach + carrots
  • Greek yogurt
  • Brown rice with Garbanzo bean stew + stir fried chicken + cabbage

Day-2

  • Oatmeal cereals + yogurt + an orange
  • One pear + one orange
  • Asparagus soup + a slice of whole meal bread
  • A reasonable slice of carrot cake + 1 cup fresh orange juice
  • Quinoa with black bean+ spinach + mince meat stew

Day-3

  • Oat bagel with smooth peanut butter+ egg white omelet + fresh apple juice
  • Fig bars+ raisins + 1 cup fresh grape juice
  • Roasted skinless chicken breast with tomato slices + shredded lettuce and two slices of whole wheat bread
  • Wheat crackers + unsweetened cranberry juice
  • One dinner roll with baked salmon + steamed carrots + red cabbage

Day-4

  • Muesli + a cupful non fat milk + dried raisins
  • Assorted nuts+ a handful of them
  • Vegetable bugger + stir fried baby carrots on the side
  • Sliced strawberries + frozen lemon yogurt
  • Cooked rye + liver and kale stew

Day-5

  • One English muffin + a cup of skim milk + a cup of mango slices
  • Mixed fruit salad of avocado and bananas
  • Chicken wrap with little mayonnaise + plenty of veggies
  • Frozen sugarless strawberry + yogurt
  • Brown rice + grilled steak + white bean stew with steamed spinach
Include plenty amount in your high carbohydrate diets
  • Blueberries, guavas, mangoes, spanspek, citrus fruits, yellow peaches, apricots, green olives and black olives
  • Nuts, psylium, barley, oats and lentils
  • Oat bran muffins
  • Lean meat cuts like tip steak, rump, round, flank and tenderloins
  • Fresh fruits and vegetables (e.g. spring onions, white onions, red onions, garlic, other herbs and spices)
  • Turkey and chicken either ground or sliced
  • Soya products (e.g. tofu, tempeh, milk, yogurt, cubes, soya beans and mince)
  • Low fat yogurt, milk and cheeses

Carbohydrate content found in commonly consumed high carb foods

Breads Serving Carb content (g)
Bagel 1 single and plain 50
Peter bread 1 large pita 30-43
Croissant 1 medium sized 23
Pancake Average size 6 inches 31
Muffin One whole 32
Cereals and grains
Cooked pasta 1 cup 44
Cooked rice 1 cup 44
Vegetables
Cooked sweet potatoes 10 ounces baked 59
Corn on the cob 6 inch piece 31
Fruits and dried fruits  
Raisins ½ cup 44
Dried apricots ¼ cup 28
Pears 6 ounces 20
Pineapples One diced cup 23
Dairy products
Food flavored yogurt 1 serving 29
Plain rice milk 1 cup 21
Beans
Garbanzo beans ½ cup 31
Lentils ½ cup 22
Snacks
French fries 1 large portion 61
Granola ½ cup 44
Pizza One large slice 76
Negative effects of High carbohydrate diets

High carbohydrate diets can be harmful to your health since they can easily cause weight gain. Excess carbohydrates cause an increase in insulin secretion causing fat accumulation in the cells. Prolonged insulin resistance causes metabolic syndrome. It damages the pancreas which is responsible for secreting insulin. Too much of refined carbohydrates could cause diabetes, inflammation and liver dysfunction, cardiovascular diseases or stroke. High carbohydrates taken overtime could easily cause breast and pancreatic cancer, high triglyceride levels, nutrient and vitamin deficiency, dementia and Alzheimer’s.  In you’re already a victim, you should follow low carbohydrate diet plans.

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