Low carb diet as the name suggests limits or restricts carbohydrates. Carbohydrates are calorie-providing macronutrient found in many foods like grains, starchy fruits, and vegetables.
The low-carb diet limits carbohydrates and emphasizes on increasing protein and fats in the diet. There are several types of low carb diets, each varying in type and amount of carbohydrates included in the diet.
The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.
How Does Low–Carb Diet Help?
Generally, a low -carb diet is famous for its prowess in helping lose weight. However, along with weight loss, they also help against type2 diabetes, high blood pressure, cardiovascular disease, and metabolic syndrome. Several Studies bring to light the effectiveness of a low- carb diet to bring about weight loss and improving several health markers.
What To Eat On A Low –Carb Diet?
A low-carb diet cuts down carbohydrates and replaces it with proteins mostly. On a low-carb diet eat protein-rich foods like meat, poultry, fish, and eggs. some nonstarchy vegetables and fruits like Spinach, broccoli, cauliflower, carrots, apples, oranges, pears, blueberries, strawberries, and others are allowed. Nuts and seeds, high-fat dairy products like cheese, butter, heavy cream, yogurt and oils like Coconut oil, butter, lard, olive oil, and fish oil can be included in a low-carb diet.
A daily limit of 20 to 60 grams of carbohydrates which provides around 80-240 calories typical included in a low-carb diet.
What To Avoid On A Low– Carb Diet?
A low -carb diet calls for strictly eliminating the following foods –
- Sugar: Soft drinks, fruit juices, candies, ice cream and other products that contain added sugar.
- Refined grains: Wheat, rice, barley, and rye, as well as bread, cereal, and pasta.
- Trans fats: Hydrogenated or partially hydrogenated oils. Mostly found in all leading packages foods. Always read food labels before purchasing any processed and packaged foods.
- Diet and low-fat products: Many dairy products like low-fat milk or yogurt are fat-reduced, but may contain starch.
- Starchy vegetables: are better limited if you’re following a very low-carb diet.
Does Low Carb Diet Have Any Side-Effects?
Suddenly cutting down carbohydrates from your diet can induce certain symptoms like- headache, bad breath, weakness, muscle cramps, fatigue, skin rash, constipation or diarrhea.
Eating a low-carb diet for a long time can also result in vitamin and mineral deficiencies. Therefore, supplementing them can help prevent severe consequences.
Eating high-fat foods and protein-rich foods like red meat for long periods can also lead to increased risk of certain cancers and heart diseases. Thus, if you choose to follow a low-carb diet, then it is important to choose foods with healthy unsaturated fats and healthy proteins.
Does A Low-Carb Diet Work?
A low-carb diet helps you lose weight by turning on fat-burning processes, known as ” ketosis.” During ketosis ketone bodies are formed which have an appetite suppressant effect.
It has been found that a low-carb diet helps lose weight faster than a low-fat diet. Most people can lose weight by restricting 500-1000 calories and increasing physical activity.
A low-carb diet can help achieve greater weight loss in a shorter time as it burns the stored fat in the body. While certain studies highlight the potency of low-carb diet in achieving weight loss goals, others depict that a low- carb diet does affect weight loss but the effect is not very substantial.
While a low-carb diet may have many proven benefits, it’s still controversial. The main potential danger is in regards to people with diabetes on medications, wherein doses may need to be adapted. This form of diet is also strictly prohibited in pregnant and lactating women.