However, carbohydrates such as fruits, vegetables, legumes,
whole grain breads and pastas, and brown rice are good for
health and weight loss. Just like with proteins and fats, these
carbohydrates should be eaten in moderation. Large volumes
of any proteins, fats or carbohydrates are not conducive to
weight loss and health. 

The effect of high glycemic foods is often exaggerated. It's does
matter, but to a smaller degree than is often portrayed. Also,
the total glycemic effect of foods is influenced by the quantity
of that food that you eat at a sitting. Smaller meals have a lower
overall glycemic effect. Also, we usually eat several types of
food at the same time, thereby reducing the average glycemic
index of the meal, if higher glycemic foods are eaten. 

Also, glycemic index values can be misleading because they
are based on a standard 50 grams of carbohydrate consumed. 

It wouldn't take much candy bar to get that, but it would take
four cups of carrots. Do you usually eat four cups of carrots
at a meal? 

Regular exercisers and active people also are less affected by
higher glycemic foods because much of the carbohydrate
consumed is immediately used to replenish glycogen stores in
the liver and muscle. 

By the way, if you're interested in lowering insulin levels,
there is a great way to do that - exercise and activity. 

7. Much of the weight loss on a low carb, high protein diet, especially in the first few weeks, is actually because of
dehydration and muscle loss. 

8. The percentage of people that re-gain the weight they've
lost with most methods of weight loss is high, but it's even
higher with low carb, high protein diets. This is primarily due
to three factors: 

A. You have lost muscle. With that comes a slower
metabolism, which means fewer calories are burned 24
hours a day. A loss of muscle during the process of losing
weight is almost a guarantee for re-gaining the lost weight,
and more. 

B. You re-gain the healthy fluid lost because of glycogen
depletion. 

C. It's difficult to maintain that type of diet long-term. 

D. You have not made a change to a long-term healthy
lifestyle. 

9. Eating too much fat is just not healthy. I know you've
heard of people whose blood levels of cholesterol and
triglycerides have decreased while on a low carb, high
protein diet. This often happens with weight loss, but it
doesn't continue when you're on a diet high in fat. 

There are literally reams of research over decades that clearly
indicates that an increase in consumption of animal products
and/or saturated fat leads to increased incidence of heart
disease, strokes, gall stones, kidney stones, arthritic
symptoms, certain cancers, etc. For example, in comparing
countries with varying levels of meat consumption, there
is a direct relationship between the volume of meat consumption
in a country and the incidence of digestive cancers (stomach,
intestines, rectal, etc.). 

Fat is certainly necessary, and desirable in your diet, but
they should be mostly healthy fats and in moderation. 

Manufactured / synthetic "low fat" foods with lots of added
sugar are not the answer. Neither are manufactured / synthetic
"low carb" foods with artificial sweeteners or added fat. By
the way, use of artificial sweeteners has never been shown
to aid in weight loss and they may pose health problems. 

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