Want to reduce your weight with low carb diet? But are you not sure if it really works?
Let us find out if low carb diet would actually help you lose your weight!
What is a Low Carb Diet?
Most foods such as grains, fruits and vegetables with starch contains carbohydrates. A low carb diet on the other hand limits the amount of carbohydrates in your diet.
There are various types of low carb diets in existence. Carbohydrates normally have high protein and fat. Low carb diet has different types of restrictions and it also limits the amount of carbohydrates you can eat.
What does it do for weight loss?
People believe that low carb diet helps them to lose their weight as it cuts most of the carbohydrates present in food. But at some times it might reduce the carbohydrates the body might require.
Some of this diet reaches for 150 grams of carbohydrates per day and some diets reach for 50 grams of carbohydrates per day.
Though it is proved that you can lose weight to low carbohydrate diet, there is no surety that you can also lose weight by following this. By reducing the intake of carbohydrate, one can lose their weight.
What foods to eat on a low carb diet?
- Meat
- Legumes
- Lentils
- Vegetables
- Dairy products
- Grains
- Eggs
- Fruits
You can add these fruits and vegetables in your diet:
- Spinach or Kale
- Berries such as Strawberries
- Brussel sprouts
- Broccoli
- Bell peppers
- Asparagus
- Cauliflower
- Watermelons
These are foods that are high on proteins and fats and very low in carbohydrate. In this diet, these are the major food items.
What are the foods to avoid on a low carb diet?
- Ice cream
- Fruit juices
- Candy
- Processed foods
- Trans fats
- Refined grains
Various types of low carb diet:
- A typical low-carb diet
- The Atkins Diet
- Ketogenic diet
- Low carb, High Fat (LCHF) diet
A typical low-carb diet
In this type of low carbohydrate diet, you can eat most of the low carbohydrate foods such as vegetables, legumes, eggs, meat and healthy fats. In this low carbohydrate diet, the content of carbohydrates ranges from 50 grams to 150 grams. But the intake of carbohydrates on a regular basis depends upon individual.
The Atkins Diet
This carbohydrate diet is a very popular type of diet. In this diet, there are four various stages to follow. They are,
- Induction
- Balancing
- Fine-tuning
- Maintenance
This Atkins diet is proved to be effective as it is said to give the right amount of fiber you need.
Ketogenic Diet
This type diet contains a high-fat diet. It is also a very low carbohydrate diet. As the name suggests, this low carbohydrate diet generates a ketosis state in your body. It is converted into ketones as the fat in your body is broken down to fatty acids. Ketones are basically a very good source of energy for your brain. This diet is a very popular keto diet for bodybuilders as it helps in reducing your appetite.
Low carb and High Fat diet (LCHF)
As the name suggests this low carbohydrate diet focuses on whole and unprocessed foods. In this diet, you can eat foods like vegetables, fruits, healthy fats, and eggs. Also, this diet focuses that you take in 20 grams to 100 grams of carbohydrates every day.
In a Nutshell
This low carb diet can easily help you reduce your weight. According to research, it is proved that a low carb diet helps in minimizing the risk of metabolic syndrome and type 2 diabetes.
When looking at the safety concerns of a low carb diet, it is found that it is safe to lose weight by following this low carbohydrate diet. It is also found that there may be emotional mood changes while following this type of low carbohydrate diet, but it is entirely up to the individual who is involved.
There are some long term concerns of safety such as ketosis, cardiovascular safety and its effects on your kidneys. There are no issues for people with normal kidneys. But people with chronic kidney should be concerned and it is better they take a low protein diet instead. This would prevent the damages to the kidneys.
It is better that you consult a doctor before starting a low carbohydrate diet. This would be helpful if you have any medical conditions previously. Instead, you can alter your diet accordingly to some other diet plans.
