Studies show that low carb diet plan can result in weight loss and improved health markers. These diets have been in common use for decades and are recommended by many doctors. Best thing with low carb diet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious, and filling diet.
What is low carb diet?
Low carb diet means that you eat fewer carbohydrates and a higher proportion of fat . This can also be called a low carb, high-fat diet (LCHF) or a keto diet. Studies now show that there’s no reason to fear natural fats. Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein, and you can eat all the fat you need to feel satisfied.
Studies show that a low carb diet can make it easier to lose weight and to control your blood sugar.
When should not start low-carb diet?
Most people can safely start a low carb diet. But following three situations you may need some doctor advice:
If you are taking medication for diabetes, e.g. insulin.
If you are taking medication for high blood pressure.
If you are currently breastfeeding.
If you’re not in any of above conditions, and don’t have other severe chronic medical conditions.
Disclaimer: A large study concludes that a low intake of carbs raises the risk of premature mortality, as well as mortality from several chronic illnesses. Therefore, scientists urge dieters to avoid low-carb diets.
This guide is written for adults with health issues, including obesity, that could benefit from a low-carb diet.
What is Health benefits of a low-carb diet?
There are many potential benefits, proven by science and supported by clinical experience, like below:
1- Lose weight
2- Reverse of type 2 diabetes
3- Reduce sugar cravings
4- Improved mental clarity
5- Lower blood sugar
6- Soother digestive system
Some people experience even more improvements, like lower blood pressure and other improvements in risk factors for heart disease.
Starting Weight Loss With Low Carb Diet Plan
Breakfast is a good time to eat low carb. Option is to just have a cup of coffee, as many people get less hungry on a low-carb, high-fat diet and may not need breakfast at all. This can save you plenty of time.
Lunch and dinner on a low-carb diet? You could have mouth-watering, delicious dishes full of meat, fish, chicken, vegetables and full-fat sauces.
What foods are low-carb?
- Lean meats, such as sirloin, chicken breast, or pork
- Leafy green vegetables
- Cauliflower and broccoli
- Nuts and seeds, including nut butter
- Oils, such as coconut oil, olive oil, and rapeseed oil
- Some fruit, such as apples, blueberries, and strawberries
- Unsweetened dairy products including plain whole milk and plain Greek yogurt
A low-carb diet can have some benefits, including weight loss. With some planning and appropriate substitutions, most people can follow a low-carb diet. However, a low-carb diet may not be the best way to achieve long-term or sustainable health goals. When following a low-carb diet, it is essential that people eat healthfully and do not overeat certain foods, such as very fatty meats.
People looking to lose weight or considering going on a low-carb diet should speak to their doctor or nutritionist before making any significant changes.