​If we're honest with ourselves, we want stronger muscle tissue and less body fat. But, we often think, can we really reduce our body fat percentage? Sure we can. The fact is, we can’t shed  excess body fat without an effective diet and the most effective type of diet for losing that excess body fat is a low- carbohydrate diet.

Let's Look At The Low Carb Diet

Weight-loss experts and diet program writers all believe that much of our extra bodyweight comes from the high-glycemic carbohydrates we consume, especially the highly refined or processed ones such as cooked goods, pastas, breads, rice and other practical foods. To make the problem worse, if we don't get the excercise we need, our bodies store the extra fat from our high carbohydrate consumption resulting in excess weight gain.

The basic science behind the low carb diet is simple: to limit our consumption of high-glycemic carbohydrates. My favorite low carb diets are the Zone and Alkaline diets. In my experience, these two diets provide the best balance percentage of protein, non-saturated fats and low-glycemic carbohydrates for optimum body performance.

Does the Low Carb Diet Really Work?

Our bodies need carbohydrates (carbs) for survival along with the other food groups. Carbohydrates come in two types – sugars and starches. Sugars are simple carbohydrates and are usually sweet such as cookies and candies. They're also easy to digest. On the other hand, starches are complex carbohydrates such as breads, pastas, noodles and rice. They take longer to process and digest than the simple carbs.

The body converts all these digestible carbohydrates into glucose, the glucose that that the cells in our bodies use as energy or fuel. When glucose molecules travel from the bowel into the bloodstream, the pancreas produces blood insulin, a hormone that activates cells to soak it up. Muscle, fat and other cells then absorb the excess glucose from the blood. As a result, the body's levels of blood insulin return to normal.

After a high-glycemic(ranking of foods according to how fast their carbs are freed into the bloodstream) meal, the body's blood-sugar levels increase at higher and more rapid rates. The blood insulin needed to saturate all the sugar into our muscles and fat cells weaken the activity of glucagon, the hormone that alerts the body to burn saved energy when blood-sugar levels fall below a certain point. Glucose levels then fall so low, it makes the body deprived of energy. The brain and bowel then send out starvation alerts. New cravings are created in the body demanding more carbohydrate intake. We then overindulge which leads to more fat, a rise in blood insulin levels, more hunger, and more excess weight. As we can see, the cycle just goes on.

On the other hand, maintaining a low-glycemic carbohydrate diet brings an end to this cyle. Consuming low-glycemic carbohydrate foods result in decreased blood insulin levels, improved glucagon levels, proper excess fat weight-loss, strengthened triglycerides (fats carried in the blood which are necessary but when extreme cause coronary damage), a decrease in LDL (bad cholesterol), and an increase in HDL (good cholesterol).

How Can The Low-Carb Diet Work For You?

The main point to gain from what we've learned here is to consume high-glycemic carbohydrates in small moderation. As we've seen, these foods cause rapid changes in glucose levels, trigger hunger and motivate unnecessary eating habits which lead to excess bodyfat resulting in unwanted weight gain.

Consider how the low-glycemic diet can work for you and the results you'll get. There are many programs and books out there that advocate the low-carbohydrate diet such as the Atkins and South Beach diets. However, I strongly recommend the Zone  and/or the Alkaline diets as they encourage a solid balance between protein, non-saturated fat, and low-glycemic carbohydrates. They're real simple to follow and make losing that excess body fat an irresistible goal. Plus, you'll actually enjoy eating again a lot more and not worrying where 'the pounds' are going. 

Check out the Zone diet HERE.  Listed below are some resources you may find helpful as well:

Check out the Alkaline diet HERE.  ​Listed below are some resources you may find helpful as well:

​Although our medical technology is much greater than in the past, it still can't solve the basic problems we can cause by an unhealthy lifestyle. If we make a conscious effort to really take care of ourselves through proactive and preventative measures, then our need for 'medical fixes' will be far more reduced.  

Living an abundant, healthy life is a daily choice. Here are five foundational keys to help you start your journey into total health and wellness. Choosing to be proactive with your health on all levels not only helps to avoid illness and disease, but it also helps to maintain ideal body mass as well as mental and emotional balance. 

1. Get Into Physical Training (Focused Exercise)

Throughout history, we performed labor using our physical bodies in the course of a normal work day. However, in our current society, most work doesn't require physical exertion because many things have now been replaced with advanced mechanics and/or technology. When we think about it, getting into our cars, driving to an office and sitting at a desk all day doesn't allow our physical bodies to operate as they were intended to. This type of inactivity can create an environment for ailments and disease to develop. Taking regular walks can be a good place to start in caring for your physical body.  

2. Get Enough Rest (Sleep)

This may be a no brainer, but in our fast-paced culture, too many people are sleep deprived due to stress. With the pressures of school, work, finances and relationships, excess stress can create multiple issues for the body leading to disease. I remember when I was in college, there were times that I would be up until the early morning hours finishing projects which not only took a toll on my physical body but on my emotional health as well. Medical professionals agree that a variety of problems related to long-term stress can cause depression, anxiety, obesity and other eating disorders. Getting proper sleep can help alleviate many potential ailments and diseases.

3. Eat Right (Evaluate or Reevaluate Your Diet If Needed)

This is also a simple concept, but we often don't pay attention to our body and its need for proper food. If we just eat anything out of habit or eat due to stress, then we don't digest our food properly. As a result, our bodies can become acidic and susceptible to disease. A healthy appetite is good but a proper diet keeps the body's pH levels, hormone and sugar levels balanced. Most of my life, I've had problems with hormone and blood sugar balance. My carbohydrate cravings were often 'off the charts' so-to-speak but I eventually found a great diet that's worked for me--one that incorporates the right amounts of protein, low glycemic carbohydrates and non-saturated fats.

4. Feed Your Spirit

I've come to understand that as humans, we are what's called a triune being. What this means is that as a human we are a three-part being that consists of a spirit, a soul and a physical body. To experience total health and wellness, we need to take care of each part of our being. All parts of us are integrated. Therefore, stress and anxiety take their toll not only on the physical body but also on our soul (where our emotions are located) and our physical body. Prayer and meditation can help fortify and strengthen your spirit which in turn strengthens the soul and the physical body.

5. Prioritize Your Life

Most of us believe we're too busy to get everything done in our lives. We run around like a 'chicken with our heads cut off' and wonder why we're so stressed and exhausted. The truth is, much of what we do is not as important as we make it out to be. Prioritizing the activities in our lives help us in two distinct ways: 1). It allows us to focus and complete our activities with efficiency and excellence; and 2). It relieves a great amount of unnecessary stress. That is, by prioritizing our lives, we don't feel overwhelmed. Therefore, we experience more peace and freedom in every area of our lives.

These foundational keys may require you to assess your current lifestyle. If you're not at peace with where you are in your life right now, then ask yourself if you're willing to make changes. If so, you'll discover that your choices will be well worth the results.