Is Low-Carb Diet Good for Weight Loss?

Guess what never goes out of trend? Being fit and fine. When you are in good health then everything around seems to be joyful.

To be in that place, you first need to take charge of your diet. Essentially you have to cut the content of carbohydrates from your daily diet. Then you can say goodbye to all the extra fat from your body. Also, you can save yourself from falling prey to diabetes.

Focus more on consuming a protein-rich diet. There are so many food options available to you like eggs, meat, legumes, lentils, dairy products, vegetables, fruits, etc. These food items constitute a major part of a low-carb diet.

In a typical low-carb diet, the content of carbohydrates ranges from 50 to 150 grams per day. Your body would depend on your health goals.

 There are some specific diets given in this article that are more reliable and work for a suitable amount of carbs. Follow these diets in your daily life and see a great change.

Ketogenic Diet

To make your living healthier, you can rely on a Ketogenic diet, which would limit your intake of carbohydrates. This will induce your body to carry out the process of ketosis. The fat in your body breaks down into ketones. These ketones work excellently in supplying energy to your brain.

When you continue to follow this diet, you will get to see the results after a few days or weeks. Your body and brain will be able to burn fat efficiently.

Moreover, it assists in blood sugar management as it lowers the levels of insulin.

Now let’s get to know which are the Keto-friendly food items you should stick to lose weight.

• Eggs: organic or conventional all work well

• Dairy products including butter and yoghurt.

• Seeds and Nuts: almonds, pumpkin seeds, peanuts, walnuts

• Avocados

• Non-Starchy Items: green vegetables, tomatoes, broccoli

Apart from these, there are certain keto-friendly beverages that you can add to your diet.

• Green Tea: Along with taste it will provide many other health-related benefits.

• Unsweetened Coffee: Additional cream can be an option to flavour up your coffee.

• Water: Could there be anything more important than water? No! Water is needed to keep you hydrated and should be consumed after regular intervals throughout the day.

To Make it more flavorful, adding a pinch of mint or a sliced piece of lemon can go well.

The growing popularity of the Keto diet has made it possible to find a wide variety of nutritious food items and interesting dishes.

Low Carb and High Fat

These diets are generally high in fats, moderate in protein, and low in carbohydrates.

Unprocessed food items like eggs and fish are given importance. While on the other hand, processed, packaged food and added sugars are advised to be discarded.

The Atkins Diet

 This is one of the best ways to reduce your carbohydrate consumption. Take in plenty of protein and fats as is recommended to maintain a healthy diet.

For over 40 years, this diet plan has been followed. It has 4 segments –

• Induction: It involves the intake of fewer than 20 grams of carbohydrates every day for two weeks

• Balancing: Next in the process comes the low carb vegetables and fruits which are to be included in your diet

• Fine-tuning: When you began to achieve the health goals that you have set for yourself, then you add more carbs until your weight loss becomes slower

• Maintenance: After you get to the place where you want to be, then you can eat healthy carbs only as much as your body can tolerate. Carb, consumption can take you back to square one. So be cautious of what you are including in your diet plan.

Eco Atkins Diet

 Plant foods that are high in protein like gluten, plant oils, and soya are included in this diet. It is a vegan version of the Atkins diet.

In comparison to a typical Atkins diet, the eco-Atkins diet has higher carbs but still, it is lower than that in most vegetarian and vegan diets.

Use Simple Carbs in Your Diet

Not every carb diet is customized efficiently. Using simple carbs can help you to digest your food and sugar easily.

Processed and refined carbs consist of candy and sugar. Processed carbs and refined are the main elements that can affect your low-carb diet plan. People should reduce the intake of processed and refined carbs as they are added to sugar. When you add sugar to your diet, it will increase calories rather than nutrition.

Simple carbs are found in fruits, and dairy products, these carbs are easily broken down and used as energy by the body. Low carbs fruits should be eaten which have an adequate weight of nutrition, not fructose. Fructose can be added to a simple carb diet but not to nutrition.

As simple carbs are easy to digest. On other hand, complex carbs are complex to digest in food. Firstly, complex carbs have to be broken into simple carbs. Then only it can work on the body. Although, complex carb has one benefit also that they can make a person feel fuller, reduce craving and protect from overheating.

Exercise

Exercise is very important for health. The person who wants to be fit and fine should do exercise. They should avoid their unhealthy lifestyle, but they ignore exercising.

Many pieces of research state that everyone should do moderate exercise daily.

150 minutes a week and can adjust daily timing according to their schedule. To improve your health there is no other simple remedy better than moderate exercise of 10 minutes a day to get a healthy diet.

People who are on a low-carb diet, have a compensation of avoiding long-lasting and heavy exercise. As it requires more energy, so they have to fuel their body with carbohydrates sometime.

Aware of Non-Consumption Foods

When a person is on a low-carb diet he must be aware of what should be eaten or what to avoid. If a person consumes high carbs foods while on a low-carb diet, so low carbs diet will be wasted and have no worth moreover. There is a list of foods that should be avoided . This is because these foods are not healthy for the body. However, occasionally consuming these foods can be fine but be strict with your healthy diet also.

• Sugar:  Processed foods and refined carbs compounded by sugar and candies. You should limit the sugar intake in your diet.

• Starchy Vegetables: There are too many vegetables that are rich in fibre and permit limitless intake. Which can help in losing weight and blood sugar control.

But some starchy vegetables consist excess of digestible carbs rather than fibre. For example, sweet potato, potato, corn, and beets. These should be avoided on a low-carb diet or can limit the intake of these vegetables in your meal.

• Beer:  Beer is generally high in carbs. A 12-ounce beer can consist of 14 grams of carbs, which is not good for health. If gulping in beer regularly or on alternative days that can cause serious damage too to your body.

If you want to drink occasionally as well as maintain your diet then you may go with dry wine, spirits, and rum as these are very low in carbs. It is not suggested, it’s all up to you.

Low Carb Snacks

Commonly, we feel hungry and crave to eat again after meals or even after three meals too. But this will lead to weight gain. So, you must know those foods, that you should eat. If you feel hungry, you can add some healthy snacks that are easily prepared, low in carbs, and fill you full.

• Boiled eggs
• Cheese
• Yoghurt
• Fruits
• Baby carrot   

Low Carb Seafood and Oils  

Seafood and oils play an important role in low carbs diet. Some seafood is rich in fibre, protein, and carbohydrates also. That helps in weight loss rapidly. But who is on a low-carb diet let’s take a glance at a seafood list that should be eaten and low in carbs.

1. Carb
2. Sardines
3. Salmon
4. Tuna
5. Trout
6. Shrimp

If we talk about healthy oils that should be used in your meal. Mostly, as recommended by researchers, the best oil is olive oil. If you want to add some other oil to your low-carb meal. So, there are some oils given below, you can add.

1. Olive oil
2. Coconut oil
3. Avocado oil
4. Grapeseed oil
5. Butter

 Summary

A low-carb diet can help in rapid weight loss. Carbohydrate is one of the main elements of 3 main elements which are generally used by the body for better performance. Still, people use a low-carb diet plan for losing weight because it helps in reducing appetite, and intake of fewer calories, and this diet is easy to follow rather than other diets.  Make a schedule before starting a low-carb diet. (1)