Do you want to shed the extra fat from your body? Do you want to get rid of the risk of the modern world epidemic called diabetes?
A low carbohydrate diet and regular exercise can help you achieve these goals.
What is a low carbohydrate diet?
A low carbohydrate diet limits the number of carbohydrates and emphasizes on protein and fat content of the diet. It can be defined as a diet containing < 26% carbohydrates or <130 gm/day. A low carb diet can be of different types depending on the types and amounts of carbohydrates.
What foods make up the low-carb diet?
Foods such as meat, eggs, legumes, lentils, fish, vegetables, healthy fats, dairy products, fruits, and grains are very low in carbohydrate content and high on proteins and fats. These food items form a major part of the low-carb diet.
Read more about: 8 Incredible Foods That Are Good For Your Heart
What are the advantages of a low carb diet?
A low carb diet can help you reduce weight. It can also reduce the risk of type 2 diabetes and metabolic syndrome, a condition characterized by central obesity, increased blood sugar, and abnormal lipid levels.
What are the different types of low carb diet?
The various types of low carb diet can be summarized as follows:
- A typical low-carb diet
- Ketogenic diet
- Low carb, High Fat (LCHF) diet
- The Atkins Diet
A typical low-carb diet
This type of diet consists of lower carbohydrates and high content of proteins and fats. You can eat eggs, meat, legumes, vegetables, and healthy fats. Generally, the per day carbohydrate content ranges between 50 grams to 150 grams. The recommended daily intake of carbohydrates may depend on individual health goals.
Typically, the ketogenic diet contains a very-low-carb and high-fat diet. This type of diet induces a state of ketosis in your body. In this state, fat stores in your body are broken down into fatty acids and ultimately into ketones. Ketones are an excellent energy source for your brain. The keto diet is very popular among bodybuilders as it is very effective in losing body fats and reducing appetite.
Read more about: 7 Healthy Benefits Of The Mediterranean Diet
Low carb, High Fat (LCHF) diet
This type of low-carb diet focuses on whole, unprocessed foods. You can eat meats, eggs, healthy fats, and vegetables. This diet allows you to take approximately 20-100 grams of carbs per day.
The Atkins Diet
The Atkins diet is a very popular diet plan amongst self-dieters. The diet consists of four phases, such as induction, balancing, fine-tuning, and maintenance. Initially, there were a lot of safety concerns regarding the Atkins diet plan. However, current research shows that it is safe as well as effective with the right amount of fiber intake.
Which foods should be avoided in the low-carb diet plan?
You must avoid foods containing sugars such as soft drinks, candy, ice cream, fruit juices, refined grains, trans fats, and processed foods.
Read more about: 6 Ways To Cut Down Calorie Intake From Your Diet
Are there any safety concerns with a low-carb diet?
Low-carb diets are generally regarded as safe and effective ways to lose weight. However, there can be some long-term safety concerns such as long-term cardiovascular safety, ketosis, and effects on the kidneys. There are no reports of worsening of kidney function in individuals with normal kidneys. However, it is recommended that people with chronic kidney disease may take a low protein diet (0.2-0.8 gm/kg/day) to prevent further damage to the kidneys.
If you have any medical condition, you should consult your doctor before starting a low-carb diet plan.
Take home message
Low-carb diet plans limit carbs and are rich in proteins and healthy fats. Clinical studies have demonstrated its effectiveness in weight loss and improvement of health. Generally, they are safe with no major safety concerns.