Title : How can the low carb diet help you lose weight
link : How can the low carb diet help you lose weight
How can the low carb diet help you lose weight
What are carbohydrates
Our foods are composed of different nutrients. The main groups are proteins, carbohydrates also called carbohydrates and fats. Then there are also different vitamins that are required in small quantities. There are two types of carbohydrates.
Simple carbohydrates are those with simple sugar molecules that are digested quickly and energy is released into the bloodstream very quickly. We need them when we are really hungry. In that case, carbohydrates provide quick energy. Examples of simple carbohydrates are honey, sugar, cakes, biscuits and white bread.
while complex carbohydrates are those with complex sugar bonds that require time to break down, digest and become part of the blood stream. You feel less tired and less hungry between meals when you eat complex carbohydrates. Examples include oatmeal, brown rice, barley, rye and spelled.
Regardless of the type of carbohydrate, all additional carbohydrates are stored as fat in your body which of course causes obesity.
What is the low carbohydrate diet
A diet low in carbohydrates puts limits on carbohydrates in your and encourages greater use of protein and fat in your diet. There are different types of low carb with different limits daily carbohydrate diets, but the main idea behind all of them is the same. This is used to lose weight. However, there are also other advantages in addition to weight loss when a diet low carbohydrate follows. You can use it to change unhealthy eating habits. Or you might like foods that are part of the low-carbohydrate diets.
The main idea behind low-carb diets is to reduce the consumption of carbohydrates, which decreases the production of insulin levels in the body. And with less insulin is produced, the body uses more energy from fat already stored in the body and this results in weight loss.
What you eat on a low carb diet
Overall, the low-carb diet has will focus on the following foods:
- Meat. If possible organic grass-fed beef is better.
- Fish
- The vegetables like broccoli, spinach, carrots, etc.
- Fruits
- high-fat dairy such as cheese butter, yogurt and cream
- seeds and nuts such as walnuts, almonds
- Eggs
- Fats and oils such as olive oil, lard, coconut oil, etc.
what foods to avoid
When you are following a plan low carbohydrate diet, the following foods should be avoided:
- All processed foods based on sugar as soft drinks, ice cream, candy, etc.
- The gluten containing grains such as wheat, barley, rye, spelled, etc. It also includes pastas and white breads.
- Foods containing trans fats, fats or partially hydrogenated oils hydrodtenated
- Vegetable oils such as soybean, sunflower, canola oil, etc.
- All artificial sweeteners should be avoided. For the sweet taste, use Stevia as a replacement.
- Many dairy products, cereals and crackers, etc.
- All processed foods. As a general principle, do not eat foods that are made in a factory.
How many carbs allowed on a low carb diet
A diet low in typical carbohydrate limit your daily intake of carbohydrates between 60 to 130 grams, which means it takes to get between 250 to 500 calories from carbohydrates. Some low-carb diets restrict carbohydrate intake to even less than 60 grams a day.
However, dietary guidelines recommend that at least 45 percent of their daily calorie intake should come from carbohydrates. Therefore, if you are on a calorie diet 2000 , then you need to eat at least 230 grams of carbohydrates a day, which will provide about 900 calories of carbohydrates.
How much weight is lost with the low-carbohydrate diet
There is no doubt about the fact that when caloric intake is restricted, making plan low carbohydrate diet, no lose weight in the short term. And when you are following the very low carb diet, then you will experience a significant weight loss in the short term.
However, if we consider that in the long term (one year or more), the benefits of low-carb diet are not miraculous. If you eat a balanced diet with calorie deficit and regular exercise, as much weight as it does with low-carb diet lost. It is possible that a difference of one pound.
However, cutting in carbohydrates and calories is not the only factor contributing to weight loss. Some studies have suggested that you eat less because the compensation low carbohydrate intake with additional proteins that keep you feel fuller for longer duration of time is effected.
Risks of low-carbohydrate diets
Some of the possible health problems that you may experience by drastically cutting carbohydrates include:
- bad breath
- headache
- Weakness
- constipation or diarrhea
- fatigue
the risks are greater with low-carb diets extreme that can lead to deficiencies of vitamins and minerals and other stomach related issues.
A process called ketosis starts to limit their daily carbohydrate intake to less than 20 grams. When your body is not enough sugar for performing functions, breaks stores fats and ketones in the process accumulates in the body. And ketosis causes effects such as headache, nausea, bad breath and physical and mental fatigue.
When a plan low carbohydrate diet, restricting sugars in the diet can have positive effects on your health, but if you follow a strict low-carb diet, then you need it follows consult with your health care professional because of the potential negative effects on your health if you continue in the long term.
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