As the name implies, a low carb diet is a diet plan that involves a reduced consumption of carbohydrates. It is also known as the reduced carbohydrate or low glycemic diet. The idea is to reduce the sugars or carbohydrates levels in the body. A low carb diet involves a restricted use of starchy vegetables and grains. Normally about more than 50% of the calories are obtained from the carbohydrates, a diet that provides less than this value can be termed as a low carb diet. Similarly, an eating plan that reduces this much amount of sugar calories is also a low carb diet plan.
However, you may be confused about the definition of low carb, like how low? What about the calories of a low carb diet? How to establish a lowered quantity of carbohydrates? Why should you take low carb diets? Relax; we will be answering all of your questions here.
We all have different body compositions with different levels of tolerance. You may watch some people taking a lot of sugars and still having no side effects or related illnesses. On the other side are diabetics that get affected by even minute quantities of sugars. Even a normal amount of body carbohydrates can sometimes harm such people with diabetes.
For others, simply reducing the amount of sugar intake in the body can help you. It will avoid excessive intake of sugary products which can be handled effectively by the body. The people who have a habit of eating a lot of sugar-rich sweet foods can benefit from reducing this much-enhanced amount to a normal one. This will tend to recover many of their health problems. The best way to reduce the sugars in this instance is abstaining from the refined carbs and added white sugars.
Benefits of low carb diet:
Since you are here reading about a low carb diet, you want to get some real potential benefits by the use of a low carb diet. Several health benefits have been studied extensively and others are reported by many researchers. However, we all have different body compositions, so not everyone will have all these benefits to the max. Some of the key benefits of consuming low carb diet are:
- Weight loss
- Decreased blood glucose for diabetic people
- Improved triglycerides
- Increased HDL (good fats)
- Decreased blood pressure
- Improved insulin sensitivity
- Lower blood insulin
- Less loss of muscle mass
- Increased energy levels
- Decreased cravings for sweets
- Better conceptions
- Improved skin appearance
Many of the other benefits are being researched to establish the efficacy of low carbs in the diet. The most widely desired effect by the use of low carbs is, however, weight loss. Obesity is the main indication that compels a man to go for such low carb dietary measures.
The basic foods of low carb diet:
It is vital to have a piece of detailed knowledge about what to eat to start and sustain a successful diet plan. Below is a brief view of foods that can be taken in a low carb plan.
You can eat:
- Nuts and Seeds – walnuts, almonds, sunflower seeds, etc.
- Fruits – Apples, oranges, strawberries, blueberries.
- Meat- beef, lamb, chicken
- Fish- Salmon, trout, etc. wild-caught fish are best.
- Fats – coconut oil, olive oil, lard, and codfish liver oil.
- high-fat dairy – cheese, butter, yogurt, heavy cream
- non-gluten grains
- Healthy oils.
Knowing about what not to eat is more crucial as it can deplete all your hard work and bring you at the starting point again. You must not forget the foods, you need to limit in your diet.
You should not eat:
- Sugar – ice cream, juices, agave, and soft drinks.
- Gluten grains – wheat, barley, and rye.
- Artificial sweeteners or added sugars – saccharin, aspartame, sucralose.
- trans fats – hydrogenated oils
- Refined or processed foods – abstain from factory-made eatables.
Besides, you can drink plenty of water, coffee, and tea instead of cola drinks. Don’t forget to read the list of ingredients while you buy some food. It may be mentioned healthy on food yet it can be unhealthy for you. Getting a clear idea about food ingredients and resulting calories is important to stay on the right track.