Most of the people want to choose a diet for themselves but they don't know what type of diet they should adapt. Today here,we will be seeing about one of the most famous diet that is low carb diet.
LOW CARB DIET:
A low carb diet restricts carbohydrate intake and increases the the consumption of protein and fat. This is very helpful in weight loss and overall health of the body. Amount of carbohydrate restricted can vary from person to person.
HOW DOES LOW CARB DIET WORK:
On a low carb diet, you consume lesser carbs, and in turn the body starts to search for alternative energy source. That's when the body turns to fat stores for energy.
Liver breaks down fat into ketones which acts as the alternative energy source. This state of metabolism is known as ketosis. Insulin, the hormone regulates blood sugar levels and it helps the cells to absorb glucose and stores excess glucose as fat. As carbohydrate intake is reduced in a low carb diet, blood sugar levels stay more stable than before and hence, insulin production is reduced. Due to this, body has lower tendency to store fat.
HOW DOES LOW CARB DIET HELPS IN WEIGHT LOSS:
Initially while following a low carb diet, weight loss is due to loss of water weight. This is because glycogen binds with water and as glycogen stores are depleted, water is also released. As body starts to use fat for energy, it will start burning fat over time that helps in fat loss. Low carb diets are rich in protein and fats which makes the body feel full longer. So people following low carb diet eats fewer calories. Especially protein increases the release of satiety hormones such as peptide YY , cholecystokinin. Low carb diet also reduce the levels of hunger hormones, ghrelin. Also,protein has a higher thermic effect(energy required to digest the food) . Protein digestion uses more energy than carbohydrates.
FOODS YOU CAN EAT ON A LOW CARB DIET:
Meat :
Beef , pork, chicken
Seafood :
Salmon, trout , tuna, shrimp
Eggs
Non-starchy vegetables:
Leafy greens:
Spinach, Kale
Cruciferous vegetables :
Broccoli , cauliflower, Brussel sprouts
Low carb fruits:
Berries:
Strawberries, raspberries
Lemons
For snacks,
Hard boiled eggs
Nuts:
Walnuts, chia seeds , almonds.
Dark chocolate:
contains atleast 70% cocoa
FOOD ITEMS TO BE LIMITED:
Dairy:
Milk
Full fat cheese
Full fat yogurt
Cream and butter
High carb vegetables:
Carrots, beets, onions
FOOD ITEMS TO AVOID DURING LOW CARB DIET:
Sugar and sweets:
Cookies, candy, chocolate bars, sugary drinks
High carb fruits:
Apples,bananas, grapes, mangoes
Legumes and beans:
Lentils, chickpeas, black beans
Bread
Pasta
Rice
Starchy vegetables
BENEFITS OF LOW CARB DIET:
• It is very effective for weight loss
• It makes your stomach feel full and satisfied longer
•It lowers blood sugar levels and can reverse type 2 diabetes
• It helps you with better digestion
• Low carb diet decreases triglycerides levels which is a risk factor heart diseases
• It raises the levels of high density lipoprotein, associated with low risk of heart disease.
• It lowers blood pressure reducing risk of stroke and heart disease
• Some studies show reduced carb intake, especially refined carbs and sugar can improve skin conditions
SIDE EFFECTS OF LOW CARB DIET:
• Constipation, a common issue due to reduced intake of fiber. Dietary fibers are essential for healthy bowel movement. Ensure you are eating high fiber, low carb vegetables.
• Some low carb diet may limit intake of important nutrients. People may experience side effects such as fatigue, headache. Focus on eating nutrient dense, low carb vegetables.
• Some people experience mood swings and irritability while switching to a low carb diet.
• Some people may get kidney stones high protein rich diet. Make sure your are drinking enough water to dilute urine to reduce stone formation.
MISTAKES DONE WHILE FOLLOWING A LOW CARB DIET:
• Eating highly processed foods may cause cravings for sweets and high carb foods. So try to avoid consuming it.
• Don't eat too much protein as it may be converted into glucose and makes you come out of ketosis.
• Just because you are following a low carb diet, that doesn't mean you can food in ultimate amounts. So try to portion control your diet.
• Plan your meals beforehand as it may help you follow the diet properly.
• Be patient and consistent in the process as many people leave out the diet for not getting desired results.
• As the weight loss starts with water weight in a low carb diet, stay hydrated.
• Don't be afraid of eating fats as it's your source of energy.
