Today I will discuss on Low Carb Diet For Weight Loss and its importance. The low carb diet is a food trend based on reducing carbohydrates to give preferences to proteins and fats.
This current has gained relevance in recent years due to the scientific support that accompanies it.
This diet will, in many cases, reduce body fat and weight. However, what makes us more interesting is the effect on our metabolism.
In this article, we will tell you what this feeding model consists of and we will give you some guidelines to follow it.
The studies indicate that a low – carb diet causes weight loss and improves health markers; In addition, almost everyone knows someone who has tried it successfully. Let’s see in detail how it is done and who should avoid it.
What is a Low Carb Diet?
A low carb diet involves eating fewer carbohydrates and a higher proportion of fat and protein. It is also called low carb and high-fat diet or ketogenic diet.
For decades we have been told that fat is harmful to health. Meanwhile, low-fat “dietary” products, often filled with sugar, have flooded supermarket shelves. This was a serious mistake, which coincided with the onset of the obesity crisis.
Low Carb Diet For Weight Loss
By avoiding sugar and starches, blood glucose stabilizes and insulin levels, the fat-storage hormone, drop. This increases fat burning and helps you feel satiated, reducing food consumption, and causing weight loss.
1. Do Not Go Hungry
One of the great advantages of a low carb diet is that it regulates the level of glucose, greatly spacing the sensation of hunger.
Eat when you are hungry, and eat well, until you can say, “I am satiated and at ease.” If at any time you have finished eating and you are a little hungry, eat a handful of nuts or a piece of avocado and you will see that you will not be hungry or small cravings in the middle of the morning.
2. Do Not Sleep With The Enemy
At home, avoid all types of banned carbohydrates and buy only what is necessary to follow a low carb diet. In addition, you can color your fridge and pantry with fresh fruits, vegetables of all kinds, and unprocessed meats.
3. Cooldown and Hydrate Well
Water is essential for our body and keeping the body hydrated has endless benefits. In addition, you can choose to give it a little flavor with fruit, berry or herb peels.
4. Eat Eggs
During the diet you will think that there are not many things for breakfast but, it is quite the opposite! You can find many ways to eat eggs: poached, cooked, fried, scrambled with bacon, scrambled with vegetables, or as a French omelet.
Also, if you get hungry in the middle of the morning and can’t stand it (which will happen at the beginning), you can have an egg cooked on hand, which is easy to transport and satiating.
5. Don’t Fear Fats
The human being has consumed fat throughout its history, for hundreds of thousands of years, because it is essential for survival and is the macronutrient that contains more energy per gram.
What To Eat On a Low Carb Diet?
In this diet, it is important to know what your allies are to be able to consume fats and proteins from healthy sources that help you not only reduce body fat but not starve or reduce your energy levels.
Recommended of animal origin
All of them better if they have been raised freely and fed on grass, to avoid added chemicals as preservatives.
- Cow or veal
- Blue Fish
Recommended of Vegetable Origin
- Low glycemic fruits (blueberries, raspberries)
- Fruits with high-fat percentage (coconut)
- Nuts (almonds, hazelnuts, pecans, walnuts, etc.)
- Seeds (pumpkin, flax, and sesame)
- Vegetables of all colors (always include spinach, broccoli, and cauliflower)
- Olive oil
Who Should Not Make a Strict Low Carb Diet?
Most people can start any type of low-carb diet immediately and without any danger. However, in the following three cases it is possible to need additional adaptation and consult with the doctor:
- If you use diabetes medications
- You take medications for hypertension
- You are breastfeeding or pregnant
Talk to your doctor or other health professional about your desire to start a low-carb diet. Discuss your medical history and the risks and benefits that this diet implies for you.
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.