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.
Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight and 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 . But there’s no doubt about it most people try cutting carbs in order to lose weight. So, is losing weight different on a low-carb diet? And what can you realistically expect when it comes to weight loss? This is the first of three or four articles regarding weight loss on a low-carb diet.
Low Carb Diet Plan There are a number of low carb diets that can be used for weight loss, but the Atkins and the South Beach are the most famous. These diets are based on basic nutrients such as proteins and fats, and will include no or very little amounts of carbs. A low carb diet plan will give you dramatic results, as you are very likely to lose a lot of weight loss in a short period of time (as little as two months) without doing any exercise. You will only need to make some changes in the structure of your diet and eliminate the sugary snacks and foods such as pasta or bread. There is a misconception about the low carb diets, namely that these may contain a high amount of fat and this will increase the level of cholesterol, but this is not true.
What Are Low Carb Diets?
Low carb diets are based on the premise that a diet very low in carbohydrate leads to a reduction in the body’s insulin production, resulting in fat and protein (muscle) stores being used as its main energy source. The aim of low carbohydrate diets is to force the body to use fat as its main energy source, when this happens a person produces ‘ketone bodies’ to fuel parts of the body that can not use fat as an energy source the brain, and red blood cells, in particular. When this happens a person is said to be in a state of ketosis characterised by smelly breath (an acetone smell like nail varnish) and side effects such as nausea and fatigue.
The benefits of a Low Carb diets
Low carb diets are often easy to maintain as the lack of carbohydrate normally helps to stabilise your blood sugar levels. When your blood sugar levels are stable you don’t crave those sweet, sugary foods.When cutting out the amount of carbs in our diet we also tend to opt for lean protein options and fibrous vegetables. This gives us a few benefits. The increase in veggies means an increase in vitamin and mineral intake as well as fibre. The increase in lean protein will leave you feeling more satisfied after a meal as the protein helps you to stay fuller for longer. Due to the fact that you will be eating fewer carbs and more lean proteins on a low carb diet you will also tend to eat less. Because protein is so filling and sustaining we tend to eat smaller portions which means that calorie counting is just not necessary. You can now spend more time with the kids or enjoying the sunshine because you no longer have to calculate all of the calories that you’re eating.
Low-carb diet: Can it help you lose weight?
A low-carb diet limits carbohydrates such as those found in grains, starchy vegetables and fruit and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.A low-carb diet is generally used for losing weight loss. Some low-carb diets may have health benefits foods beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
- 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.As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.
The best Low-Carb diets
Turkey and Cheese Roll-Ups
Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.Each serving contains: 3.5 grams carbohydrate, 0.3 gram fiber, 144 calories, 17 grams protein, 6.6 grams fat, 3.8 grams saturated fat
The Large Cut artichoke in half (from the stem to the tip) and cut out the inedible thistle part of the center of the artichoke. Place in microwave-safe, covered container with 1/2 cup water and cook on high until tender throughout (about 6 minutes for one artichoke or 10 minutes for two). Enjoy with lemon juice or 2 teaspoons of canola oil or olive oil mayonnaise.
A super-convenient way to enjoy high protein soybeans as a snack is to put 3/4 cup of frozen, shelled edamame into a microwave-safe bowl and micro-cook them for a few minutes or until nice and hot. Sprinkle with pepper and 1/2 teaspoon extra virgin olive oil, if desired.
Peanut Butter & Celery Sticks
Celery with peanut butter is a long-standing snack item at casual parties and tucked into school lunchboxes. It can be kept unrefrigerated for several hours and retains its crispness, appearance and flavor. This tasty treat does have many healthy components, making it a good choice for snacking by all ages from kindergartner to the elderly.