Low Carbohydrate Foods for Weight Loss
when you ever think about how low-carb diet supports weight loss? whether it is a permanent or short term weight loss? This article will give you an answer to all the questions that you have…
The low carb foods are nothing but the food which has a small amount of carbohydrate content such as grains, wheat, fruits, etc,… which also has protein and fat-rich.
A Low Carb Diet For Weight Loss
The low carb diet is used generally followed by the people who want to reduce their weight. In addition to that, Low-carb foods have many health-related benefits and reduce diabetes and metabolic syndrome.
Why consume low carb foods:
- Low carb foods help you with Weight reduction.
- It Regulates your Eating habits in a good manner.
Note: Kindly consult with your doctor before beginning your weight-loss diet program particularly if you have heart problems and Diabetes
low carb diet list
As like the name, This diet controls the number of carbohydrates we consume. Because carbohydrates are the calorie-rich macronutrient content that presents overall Foods and beverages.
These carbs are classified into,
- Simple refined(Table sugar)
- Simple Natural(Milk and fruits)
- Complex Refined(White flour)
- Complex Natural( Beans and whole grains)
Some natural carbohydrate sources are,
- Legumes (beans, lentils, peas)
Some refined carbohydrates are added by the Food companies in the form of sugar or white flour. Some Refined carbs examples are bread, cookies, pasta, candy, cakes, and drinks.
Carbohydrates are used as the main fuel source by our body. Complex carbohydrates like starches are split into simple sugars during digestion. These sugars are absorbed by your bloodstream which called blood sugar(glucose). Natural carbohydrates(complex) having slow digestion habitat so they are less effective in causing blood sugar
This increase in Blood sugar releases insulin by triggering the body. Insulin makes the way easier for the Blood sugar(glucose) to enter into Body cells. The part of the glucose is used as energy by your body which acts as a fuel when you are going for a jog or any activities you do. The remaining glucose will remain stored in the liver, muscles and other cells and then finally Turns out into Fat.
The reason behind this low carb diet is to reduce the insulin level and burn the stored fat by converting them into energy which leads to the ultimate weight loss
Low-Carb Diet List of Foods
Usually, the low carb diets mainly depend on high proteins like meat, fish, eggs, poultry and some vegetables. This Low carb diet limiting grains, fruits, sweets, pasta, sometimes even Nuts and seeds.
How Many Carbs Low Carb Diet Has
The typical Low-carb diet has consisted of only of 0.7 to 2 ounces of Carbohydrates consumption on a daily basis. So that you can have about 80 to 240 calories by these Diet. At the starting stage, Low carb diets don’t take any carbs then it increases the Carbohydrates level gradually as time progresses
The Dietary Guidelines for Americans recommend that 45 to 55 percent of our calorie intake is Consists of Carbohydrates. So You might consume over 900 to 1300 calories as carbohydrates if you attain 2000 calories consumed per day.
Benefits of a Low Carb Diet:
When you Strictly restrict your calorie consumption and Push your Physical activity sessions will definitely lead to weight loss. If you want to lose 1 to 1.5 pounds a week, then you have to cut down your calories by less than 750Kcal. A very Low carb diet will also very effective in weight loss in a short time when compared to the Low-carb diet plan.
Other Benefits of low carb fat:
Low-carb diets help in preventing and improving critical health issues such as diabetes, metabolic syndrome, high blood pressure, and cardiovascular disease. In fact, almost most of the diet will help you shed excess weight to reduce but sometimes it will get reverse with risk factors such as cardiovascular
disease and diabetes. Low-carb diets may improve blood cholesterol or blood sugar levels, at least for a certain period of time.
Low-carb diets might improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than the moderate-carb diets. It is not important how many carbs you eat but also the quality of your other food choices matters. Lean protein (fish, poultry, legumes), healthy fats
(monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits, and low-fat dairy products — are usually good and healthy choices.
The American Heart Association report and the American College of Cardiology and the Obesity Society concluded that “there isn’t enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits”.
Risk Factors involved in Low Carbohydrates:
In Spite of having Benefits in a low carb diet, also you might be facing some issues. When you cut down your carbohydrates consumption suddenly there is a possibility of following health issues may occur like,
- Improper Breathing
- Body weakness
- Skin rash
When you restrict Carbs intake over a long time results in mineral and vitamin deficiencies, Bone weakness and Some Gastric problems and even it may lead to Different Chronic diseases.
low-carb diets don’t provide necessary nutrients, these diets are not suitable for preteens and high schoolers as a suitable method for weight loss.
When you cut down your carbohydrates consumption to less than 0.7 ounces a day, then that process is known as Ketosis. It arises when you are is a lack of glucose for energy. At that time the fat stored in our body gets break down and these ketones will build up with your body. The ketosis causes some side effects like headaches, fatigue and bad breath.
Most of the research studies have doesn’t have the clear possibilities of long term health issues that occurred due to the Low carb diet. Some of them might believe that if you eat more amount of animal fats and proteins than you have more chances of heart diseases.
You have to choose unsaturated fats and proteins when you follow the low carb diet and reduce the saturated, trans fats consumptions like Dairy products, meats, oil foods, and cookies.