Can low-carb meal routine take you on a level where your weight loss goal meet with your will? Explore needful tips about this diet that restricts certain carbs to help you burn fat.
People are attracted to a low-carb way of eating for a variety of reasons: blood sugar control, to lower blood pressure, and to improve many other health indicators. The low carb diet plan is one of the most talked about and well known weight loss diets around. Various low carb foods are now commonly found in everyday supermarkets in addition to the health food and supplement stores they’ve always been in. Some restaurants even have a special section on their menu just for people on this type of diet.The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content.
What is a low-carb diet?
Low- carbohydrate diets, often referred to as low-carb, are used by some people as a way to help lose weight. Eating fewer carbs tends to increase the amount of protein and fats in the diet. Generally, changing from the normal balance of foods we eat by cutting out food groups is not recommended by dietitians. It can mean fewer nutrients are eaten, and some low-carb diet plans involve eating less fruit and vegetables. Low-carb diets can also cause side-effects including constipation, headache, bad breath and nausea.
How Is the Low-Carb Weight Loss Experience Different?
You may be surprised to hear that on a low-carb diet weight loss mainly happens in the same way as on any other weight loss diet – by creating a calorie deficit (consuming fewer calories than you expend). The difference is that while a low-calorie diet has an externally-imposed calorie limit, a low-carb diet works with your body so that you desire fewer calories. I think of this as changing the demand, rather than the supply, of food. Carbohydrate reduction seems to work on the appetite system in multiple ways, including levels of hormones and other transmitters of information about hunger and satiety in our body. In study after study, people lose approximately the same amount of weight on a low-carb diet as on a low-calorie diet, even though they are not told to limit the amount of food they eat (just the amount of carbohydrate). Because of this, people who respond well to low-carb diets often talk about feeling “normal around food”, and not having the compulsions to eat that they usually do, once they adjust to eating a reduced-carbohydrate diet.
A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
Why you might follow a low-carb diet
- You might choose to follow a low-carb diet because you:
- Want a diet that restricts certain carbs to help you lose weight
- Want to change your overall eating habits
- Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
A Low Carb Diet Meal Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need.
Consider all of this as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.
How a low-carb diet works
Fran McCullough gives you lots of choices, because neither Living Low-Carb nor The Low-Carb Cookbook is a diet book as such. The recipes are for everything from canapés to puddings. However, she does present a basic plan for low-carb eating:
Have protein at every meal — about one-half gram of protein for every pound of your ideal weight, typically somewhere between 60 to 85 grams unless you’re very large or very small.
- For weight loss, keep the carbs low, anywhere from zero to 30 grams daily.
- Choose whole foods, organic if possible, and raw, ideally. The more fibre, the better.
- Avoid nearly everything white — potatoes, rice, bread, flour, sugar, popcorn. Of course, this doesn’t include cauliflower, turnips or giant white radishes.
- Eat fruit at breakfast, particularly low-carb fruits, such as berries, melon, peaches, kiwi. Half a banana is all you get.
- Although you are allowed cream and butter, save it for treats, and cut down on them if you are trying to lose weight.