Beginners guide to low carb diet

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A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats and vegetables. Studies show that low-carb diets 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 yet, 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.  For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed. 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.

 

How low carb diets work?

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Simply, When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop. This helps increase fat burning and may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss. Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits such as reducing symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps and pain as well as reducing sugar craving episodes.

The Different Types of Low-Carb Diets You Might Try..

Keto Diet, This is the strictest plan, requiring you to eat less than 50 g of carbs per day and up your fat intake significantly. This is a popular weight loss diet.

Traditional Low Carb, This approach includes 50 to 100 g of carbs per day; this is where many people start because it’s less restrictive than a keto diet meal plan but can still deliver results.

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Atkins DietThe Atkins diet takes you through four phases, starting with very-low-carb consumption and then gradually introducing more carbohydrate-rich foods throughout. It’s good for people who like a more structured plan.

Dukan Diet, This option also includes four phases: two weight loss and two maintenance. For instance, the first phase of the Dukan diet focuses on high-protein foods, the second adds vegetables back in, the third allows two “celebration” meals per week, and the fourth is about keeping your weight stable. Because you can follow the diet from the book, it also appeals to people who need a planned approach.

Paleo, Just because the paleo diet eliminates grains doesn’t mean it’s low in carbs, especially if you eat root veggies (like sweet potatoes) and fruit, but it can be followed this way.

 

What to eat Vs. what to avoid?!

Foods to Eat are: Nonstarchy vegetables such as  zucchini, cabbage broccoli, leafy greens like spinach, and tomatoes. Meat, such as chicken, beef, pork, and lamb. Fish and seafood, like shrimp Eggs. Cheese, like cheddar, Olives. Oils such as canola oil, olive oilcoconut oil and Butter, Cream, Greek yogurt, Cottage cheese, Nuts, like almonds, Berries, like raspberries, Melon, like cantaloupe, Avocado and Dark chocolate 

Foods to Limit or Avoid are: Processed snack products, like crackers, chips, and cookies, Rice, Bread, Oatmeal, Pasta, Grains, such as farro, bulgur, and quinoa, Milk, Higher-carb fruits, like grapes and bananas, Beans and lentils, Starchy vegetables, like sweet potatoes and potatoes, though these may be okay in moderation depending on your carb goal — but watch the portions as well as High-sugar foods, such as cake, ice cream, candy, and soda

Take away tip

Who Shouldn’t Go on a Low-Carb Diet?

As much the low carb diet is easy for everyone to follow, this type of diet is not suitable for some people such as who are suffering from high cholesterol levels, kidney disorders and heart diseases. In addition, some pregnant women find difficulty to follow a diet which is high in fats and protein content as it makes them feel sick. Finally, If you’re someone who does intense CrossFit-style workouts, a low-carb diet may not fuel you properly

Q&A: what is the traditional low carb diet?

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