What is a Low Carb diet – risks and benefits?

Today, more than ever before, people are concerned about their weight. An increasing number of people are overweight or obese and the prevalence of this issue is only expected to worsen in the future. In order to lose weight and keep it off, many people turn to a low-carb eating plan as an effective method for achieving this goal.
A low-carb diet limits carbohydrate intake and replaces it with proteins and fat. This way of eating has grown rapidly in popularity over the past few years because it appeals to so many people who are looking for ways to lose weight without giving up the foods they love. It’s also an approach that’s becoming increasingly recognized as legitimate by medical professionals, leading some to even wonder if we might be seeing the beginning of a new era where low-carb eating is simply accepted as the norm rather than a fad or extreme method reserved for those who are looking for ways to eat less and lose weight while still enjoying the foods they love. However, is this really a healthy way of eating? Keep reading to learn more about what a low carb diet is, its risks and benefits and if it might be right for you…

What is Low Carb Diet?

A low-carb diet restricts carbohydrate intake(such as those you find in fruits,  starchy veggies and all sugar containing foods from the supermarket) and replaces it with protein and fat. Carbohydrates might be grouped as simple natural(Fructose in fruit, grains, legumes,  seeds) and refined (table sugar, corn syrup etc), and on the other hand there are complex natural carbohydrates(whole grains, beans, legumes and oats).

Complex carbohydrates are digested much slower and additionally provide fiber. Their impact on blood sugar is less prominent.

The carbohydrates are used by your body as its main source of energy. Carbohydrates are digested by your gut and broken down into glucose and then released to the blood flow.

If you consume more carbs all the extra glucose ends up in the liver and some of it is being converted to body fat.
Low-carb diets have different guidelines depending on what type of diet you choose to follow. There are also different stages of low carb diets, so not everyone will be able to follow the same plan.

Why using Low Carb Diet? What are the benefits of the Low Carb diet?

Low-carb diets eliminate most grains and starchy vegetables, while promoting high quality protein sources like meat, poultry, seafood and eggs. Consumption of healthy fats such as oils, nuts, avocados, olives and fatty fish will also be encouraged because these nutrient dense foods can help maintain brain health and reduce inflammation throughout the body.
A low carb diet can have many benefits such as:

• Weight Loss
• Metabolism Boosting
• Increased Energy
• More Focus & Clarity
• Mental Sharpness
• Lowered risk of type 2 diabetes
• lowered risk of heart disease

What are the risks of Low Carb diet?

If you decide to go on a low-carb diet, there are several important factors you should consider that might help you decide if it’s the right diet for you. For instance, not all people respond well to low-carb eating, so it’s important to keep in mind how your body will react to this type of diet and whether or not it’s something you can stick with long term. Another risk is that some people are concerned about certain types of carbohydrates, like sugar and grains, while others see them as an essential part of a healthy diet. You should also be mindful of the fact that low-carb diets can also contribute to other health problems like:

• Constipation
• Headache
• Muscle cramps

Sudden carb restriction can cause your body to start using fat into ketones for energy(see keto diets). Ketosis can aslo cause side effects such as

• Fatigue and weakness
• bad breath
• Headache

Will you lose weight when on Low Carb diet?

A low-carb diet as a weight loss strategy is successful for some individuals. The science behind why this happens is still not well understood, but it’s thought that restricting carbohydrates in the diet can cause your body to burn more fat while sparing muscle mass. However, it should be noted that this individual success is limited and many people who try this approach may find themselves unable to maintain the ability to lose weight after a few weeks or months of trying.
Additionally, when following a low-carb diet, you’ll want to also watch how much protein you’re consuming because too much or too little protein can affect your progress. Protein retention is an important factor in long term weight loss success and adding protein back into your diet when your carb intake has been reduced can help with that goal.
Low-carb diets are typically done for short periods of time with the idea that the method will only work for those who stick with it and make changes in their lifestyle afterwards to keep their weight off permanently. Many people who follow this approach struggle with keeping their weight off long term as they replace carbs with processed foods high in sugar and saturated fat which are then quickly broken down into glucose by the body causing blood sugar levels to spike and insulin levels to fall- resulting in lots of hunger and cravings.

What foods should you take when on Low Carb diet?

A low-carb diet typically limits carbohydrate intake and replaces it with protein and fat. The foods that you should eat are those that provide a high amount of fat and protein, such as fatty cuts of meat, eggs, cheese, butter or olive oil. Some vegetables like cauliflower and broccoli can be enjoyed, but not in unlimited quantities.
Some people may also choose to limit their intake of most fruits due to their high sugar content. Fruits such as apples, bananas, oranges and pineapples have a lot of sugar that can be hard to control when dieting on a low-carb diet plan. Other choices with a lower sugar content include berries.
Some people who are weight conscious might find it helpful to consume protein shakes before meals since they give you the energy you need without adding extra calories.

What Foods to eat on low-carb plan?

• Meat
• Fish
• Eggs
• Vegetables -carrots, spinach, kale, broccoli, cauliflower
• Fruits(low on fructose)
• Nuts
• Seeds
• High-fat diary: cheese, cream, yogurt, butter
• Fats
• Healthy oils
• Non Gluten grains

Eat those Foods only occasionally when on low-carb plan:

• Sweet potatoes, potatoes
• Brown rice., quinoa and oats
• Legumes: beans, lentils etc
• Dark chocolate – more. than 70% coccoa
• Red wine(only dry one)

What foods to avoid when on Low Carb diet?

When you’re on a low-carb diet, it’s important to understand what foods to avoid.
Some foods not allowed on a low-carb diet include bread, pasta, rice, potatoes, pizza, grains, and sugar. Fruit is also restricted in a low-carb diet but this restriction is based more on how fruit will affect blood sugar than whether or not it’s healthy or not.
Some recommended foods that are allowed on a low-carb diet are green vegetables and protein from meats like fish, chicken and beef.

What Foods to avoid on low-carb plan?

• Sugar, all desserts, soft drinks, candy, ice cream…
• Wheat, Rice, Bread, Pasta and ceral
• High Fructose Corn Syrup
• Trans fats(all products showing on the label the word hydrogenated)
• All “Diet” and low-fat products
• All highly processed foods

How much exercise should you have when on Low Carb diet?

Low carb diets provide a variety of health benefits, but they can also come with some risks. The most prominent risk of low carb dieting is actually related to the type of exercise that’s recommended by this way of eating. It’s true that low carb diets tend to be high in fat, which makes them a good choice for those who are looking to lose weight quickly and don’t want to do any extra exercise to achieve their goal. But just because a low-carb diet makes you feel full doesn’t mean your body will be getting all the nutrients it needs. This is especially important for people who have certain health conditions, such as diabetes or heart disease, for whom maintaining a healthy diet is an important part of staying healthy, so it might not be wise for these individuals to follow this type of diet.
This means that people on low-carb diets need to make sure that they are exercising in order to maintain their weight loss and keep their overall health in check.

This doesn’t mean that people should have crazy amounts of energy expenditure either; instead, it’s a matter of finding the right balance between food intake and physical activity so that you can stay healthy while still achieving your weight loss goals.

What is the origin of the Low Carb diet?

Low carb diets have their roots in the past. it is believed that the first greek olympians were consuming low carb. and protein and fat rich diet in order to have muscle strenght and. lean bodies. The modern day low-carb diet was born out of the Atkins Diet. Dr. Robert Atkins first published his diet in his book, Dr. Atkins’ Diet Revolution, in 1972. Atkins believed that a low-carb diet was effective for weight loss and treating a variety of illnesses and health conditions such as diabetes and heart disease.

Conclusion

The low carb diet is a diet that can help you lose weight and feel better.
The low carb diet is a diet that limits carbohydrates. This diet uses natural and healthy foods in order to burn more fat. It also limits sugars and processed foods.
It is important to remember that the low carb diet will not help you lose weight if you are eating sugar, processed foods, or too many carbs. It is important to eat a healthy diet and exercise regularly while on the low carb diet.

 

I hope this article was both informative and helpful; I certainly had fun writing it (it probably shows). 🙂 Please feel free to share it with people you care about and want to know more about health.
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