Looking for an easy and smooth way to lose weight without sweating your butt in the gym? Read on to learn how a low carb diet can help you stay fit and healthy.
Obesity is at its peak nowadays. Most of us are obese and overweight, looking for the right way to lose and maintain an ideal weight. As health experts say, achieving a negative calorie balance is a healthy way to lose weight. But counting and keeping a record of daily calorie intake might be difficult for some of us.
There are many popular diets for weight loss. But only a few of them show results. One such diet is a low-carb diet. This article will revolve around a low-carb diet, how it works, foods to eat, and foods not to eat in a low-carb diet.
What Is Low Carb Diet
A basic idea of this diet is to restrict carbohydrates’ consumption and replace them with high fat and protein foods. The low-carb diet has always been followed for decades and is also recommended by nutrition’s as well. The best thing about this diet is that you don’t need to count calorie intake. You just have to eat more whole foods that make your diet complete and your stomach full. The keto diet, Atkins diet, and paleo diet are more popular forms of the low-carb diet.
Research shows a low-carb diet may cause weight loss and improve your health status.
Low Carb Diet Foods
Generally, a this diet emphasizes proteins and starch-free vegetables. Grains, fruits, sweets, pasta, candies, sugary foods, starchy vegetables, etc., are strictly prohibited.
You can only consume 0.65-2.3 ounces of carbohydrates per day. It will give you approximately 90-250 calories. Initially, you might have to strictly avoid carbohydrates and then gradually expand the quantity of permitted carb.
Foods To Eat in Low Carb Diet
You should eat the following foods in a low-carb diet:
- Meat such as beef, lean meat, etc
- Fish ( salmon, etc.)
- High-fat dairy like cheese, butter, etc
- Natural oils such as olive oil, coconut oil, etc
- Gluten-free grains
Foods Not To Eat In Low Carb Diet
Foods that contain a high amount of carbohydrates and starch must be avoided.
- Trans fats
- Seed oils
- Gluten ( wheat )
- Processed food
Your eating choice depends on factors like your current health status, how much do you walk and exercise daily, and how much weight you want to lose.
Results: What Research Says
Many studies and research have evaluated the effectiveness of a low-carb diet as a weight-loss strategy. Most studies have shown it to be a useful tool for achieving perfect weight. It also has many other health benefits to offer.
You may lose weight if you strictly restrict the calories and increase the workouts. This diet can help you lose weight faster than other diets. In a 2015 study, participants following this diet had more weight loss than those following a low-fat diet.
Other Health Benefits
In addition to weight loss, it also offers many other health benefits. Many studies have shown that it improve different health markers, like blood cholesterol, blood pressure, and blood sugar levels. It also helps better control diabetes and improves your heart health.
This diet limits the carbohydrates in the body. These are present in excess amounts in processed food, sugar, soft drinks, candy, wheat, grains, etc. It promotes the consumption of whole foods in our daily diets. Research shows that following a LC diet can help look slimmer and healthier.
For weight loss there are few other alternative diet plan people follow:
Sometimes it’s very confusing which one to follow. Please read our article Keto Vs. Paleo Diet to understand the differences.