Are you looking for a way to lose weight without having to go on a restrictive diet? If so, you may want to consider trying a low carb diet.
Low-carb diets are becoming more popular these days, and for good reason: they can help you lose weight fast without feeling hungry or deprived.
Here’s a look at what low carb eating is all about, and give you all the resources you need to get started.
What is a Low Carbohydrates Diet?
If you’re struggling to lose weight, you’re in need of a diet that will keep you full longer, and reduce your carb intake.
A low carbohydrate diet is a weight management plan consisting of (but not limited to) protein, fat, vegetables, legumes, and nuts.
The diet can include whole grains, dairy products, and fruits, but these should be limited to 20-50 grams of carbs per day.
The other names for this diet are Keto or Ketogenic and several versions of Paleo and Mediterranean diets.
This diet can be adapted to vegan and vegetarian lifestyles.
Why should I try a Low-Carb Diet?
According to the American Heart Association (AHA), the weight loss benefits of low-carb diets are often exaggerated. The truth about low-carb diets is that anyone can use them, as there have been no reported negative health effects on low-carb dieters.
This is true for both men and women, for the risk of heart diseases, cancer, diabetes, and other dietary concerns. It is no wonder that a low-carb diets are getting more and more popular.
Which Foods are Low-Carb?
Which Foods are Low-Carb? The following are low-carbohydrate foods:
- Lean protein (fish, meat, egg, etc.),
- Low-carb vegetables (non-starchy vegetables),
- Nuts and nuts oil,
- Green vegetables,
- Low-carb fruits.
The key is to choose foods that are low-carb, nutritious foods that you would normally enjoy, but with fewer carbs.
Does Lower Carbohydrate Diet Work?
It is the most important question when embarking on a low-carb diet. Low carbohydrate dieting can help folks with weight problems, lower blood sugar, and improve cholesterol. But does low-carbohydrate alone work? Not entirely, mainly because it’s only one part of the puzzle.
Exercise must be part of your diet plan.
No need to go to extreme, but a minimum is needed:
- Start with 5- 10 minutes of walking/jogging daily,
- Add resistance training to your routine,
- Keep it consistent,
- Drink lots of water.
Another part of the puzzle is calorie intake vs calorie used. When you consume 4,000 calories every day, but only 2,000 are consumed, your body will “save” those calories left behind.
Low Carb Diet Pros
If you are somebody who has been struggling with eating healthy and following a diet, then you should try a low-carb diet.
A low-carb diet entails limiting your carbohydrate intake to 25-30 gram per day, which will help with weight and to stay healthy.
Also, it is a good diet for athletic performance, since the body can utilize ketones in excess fat for energy.
Low Carb Diet Cons
Some critics of this diet argue that the science behind it is just a myth. Low carbohydrates diets may cause the body to lose muscle tissue, reduce HDL (high-density lipoprotein) cholesterol, lower sugar levels, and raise blood pressure.
Others argue that these diets increase your food cravings and the amount of food you consume. The truth is that the keto diet is not ideal for everyone and needs to be followed carefully. Children, diabetics, pregnant women, and anyone with a medical condition should consult a physician before attempting this diet.
Takeaway
A low carb diet is more than just a weight loss diet. Although losing weight is a primary benefit, it does offer other perks, like a reduction in mood swings and blood sugar spikes.
Some people will do better with a low-carb diet and others might need to avoid certain food groups to get their bodies to adapt.
If this is a general rule of thumb, you need to experiment to see what foods will make you feel the best.
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