Low-Carb Diet: How It Works and Benefits
Low carb diet as the name suggests limits or restricts carbohydrates. Carbohydrates are calorie-providing macronutrient found in many foods like grains, starchy fruits, and vegetables. The low-carb diet limits carbohydrates and emphasizes on increasing protein and fats in the diet. There are several types of low carb diets, each varying in type and amount of carbohydrates included in the diet. The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.
How Does Low-Carb Diet Help?Generally, a low -carb diet is famous for its prowess in helping lose weight. However, along with weight loss, they also help against type2 diabetes, high blood pressure, cardiovascular disease, and metabolic syndrome. Several Studies bring to light the effectiveness of a low- carb diet to bring about weight loss and improving several health markers.
What To Eat On A Low -Carb Diet?A low-carb diet cuts down carbohydrates and replaces it with proteins mostly. On a low-carb diet eat protein-rich foods like meat, poultry, fish, and eggs. some nonstarchy vegetables and fruits like Spinach, broccoli, cauliflower, carrots, apples, oranges, pears, blueberries, strawberries, and others are allowed. Nuts and seeds, high-fat dairy products like cheese, butter, heavy cream, yogurt and oils like Coconut oil, butter, lard, olive oil, and fish oil can be included in a low-carb diet. A daily limit of 20 to 60 grams of carbohydrates which provides around 80-240 calories typical included in a low-carb diet.
What To Avoid On A Low- Carb Diet?A low -carb diet calls for strictly eliminating the following foods –
- Sugar: Soft drinks, fruit juices, candies, ice cream and other products that contain added sugar.
- Refined grains: Wheat, rice, barley, and rye, as well as bread, cereal, and pasta.
- Trans fats: Hydrogenated or partially hydrogenated oils. Mostly found in all leading packages foods. Always read food labels before purchasing any processed and packaged foods.
- Diet and low-fat products: Many dairy products like low-fat milk or yogurt are fat-reduced, but may contain starch.
- Starchy vegetables: are better limited if you’re following a very low-carb diet.