For past few years, the popularity of low-carb diet has been increasing at a rapid pace and a huge number of the population are trying to follow it. The diet plan typically is low in carbohydrates and rich in fats and proteins. People tend to replace the high-carb foods like rice and pasta with lean meats and a plentiful amount of nutritious veggies. A low carb meal plan usually comprises of a small portion of lean meat, vegetables with no zero carb sauces and dressings and no dairy or whole grains.
An excess amount of carbohydrates in the body can raise your blood sugar level unexpectedly and this, in turn, elevates the insulin. Since insulin is responsible for getting your sugar(glucose) out from the bloodstream. At first, the insulin tries to push the glucose into the muscles but as the muscles are full, the excess insulin pumps the glucose directly into the bloodstream. As a result, the glucose level in your bloodstream rise to a higher level and you tend to become obese. Hence, the basic motto of low carbohydrate dieting is to restrict the insulin production and people can maintain a healthy body weight.
A well-planned low carb menu should keep you far away from starchy carbs like white rice, pasta, and white bread and encourage you to consume plentiful amounts of vitamins, fibers, and minerals. It is important for you to replace the carbohydrates with sufficient amount of fat and protein, as the daily calorie requirement should be fulfilled. Sticking to a low carb diet has numerous health benefits, and you may notice the following changes in your body:
Reduction in fats
Fall of the insulin levels
Minimized risks of cardiovascular ailments
Less craving for food
Metabolic rate gets improved
Healthy digestion capability
Consuming fewer calories due to loss of appetite
Important facts about low carb diet
Here are some crucial facts about a low carb menu you should typically be aware of:
Low carb foods have a minimal amount of sugar content, and for that reason, in initial days you may find it hard to adjust to the meal plan.
Popular restaurants and food stores always provide the option of low carb foods in their menu, as the majority of health conscious people prefer to choose it.
You can effectively maintain a healthy body weight, by controlling a number of calories consumed per day. With fewer calories, it becomes easier for you to shed the extra pounds and feel energetic.
The basic logic behind the reduction of carbohydrate from the daily menu is to eat foods that are low in carbs and high in protein. Some of the high carb foods that your menu should not comprise are candy bars, pasta, white rice, cereals, peanut butter cups, and pasta. While you can safely consume lean proteins like eggs, chicken, fish and meat.
Isolating your body from the bad carbohydrates and complex sugars is the essential phase that people learn with a low carbohydrate diet solution.
High glycemic carbohydrates are referred as bad carbs, as they result in elevating the levels of insulin and the blood sugar in the body and it causes unwanted fat gains.
White bread, rice, and pasta are high in sugars and carbs and thus they fall under the category of bad carbs. On the other hand, oatmeal, brown bread, and brown rice are categorized as good carbs.
Obese people tend to become more lethargic and they feel tired to perform rigorous activities and exercises. Reduction of carbohydrates from their diet eliminates unwanted fat buildup and they tend to become energetic again.
In some of the cases, unnecessary limitation on carbohydrates can cause evil results and the person may become afflicted with certain discomforts. For such reasons, it is better to start a low carb menu after consulting a dietician.
People looking for healthy weight loss process should try to make their dietary changes slowly and consume sugar and sweets moderately.
What are the pros and cons of a low carbohydrate diet?
One of the popular diet plan that aids in weight loss and healthy wellbeing is the low carb diet. People from different parts of the globe try to adhere to this meal plan, as it is simple to follow. The basic principle of the low carb food menu is the restriction of the carbohydrate intake. In the initial days of dieting, you may have cravings for carbs, but slowly it diminishes and results in weight loss. There have been a lot of controversy regarding the usefulness and negative impacts of a low carb food menu. So let’s check them out:
The diet plan brings several health benefits to your body and you may notice the changes slowly.
Low carb foods restrict the unwanted fat build up and you may experience weight loss in a healthy manner.
By decreasing the insulin levels, the diet lowers the blood glucose level for both diabetics and pre-diabetics.
A controlled blood sugar level further reduces the risk of heart diseases and high blood pressure problems.
You should also be aware of the downside of low carbohydrate dieting, as it helps you determine its effectiveness.
The diet plan can make you feel more nauseous in the initial days, as the sudden reduction of carbohydrates results in loss of energy.
You may tend to become more lethargic and not participate in rigorous activities.
Low carbohydrate diet plan also causes bad breath in some people, as one intakes higher percentage of proteins and meats.
Due to increased consumption of protein, you may also get constipated easily and experience bowel problems in initial days.
One of the commonest symptoms of this dieting includes loss of appetite and it aids in weight loss.
Is a low carb diet good for a diabetic patient?
Diabetic patients are often advised to eliminate carbohydrates and complex sugar from their daily menu. Increased level of insulin degrades their health conditions a lot and for that reason, a low carb menu is suitable for them. It is well-known that you may experience the surge in sugar levels if you continue eating more carbs. A low carb menu can help in keeping diabetes under control.
Medical studies reveal the fact diabetic people who started taking low carbs on a regular basis have experienced greater improvements in hemoglobin A1C. Moreover, they can easily attain a healthy body weight. Cutting carbohydrates has several benefits, and the ketogenic diet also controls seizures in people with epilepsy.
Suggested low carb food menu
Similar to all other weight loss program, a low carb food menu motivates you to include healthy fruits and veggies in your diet. If you can plan your meals smartly, you can easily avoid the temptation or cravings for sweet and starchy foods. The diet plan should be designed according to the health conditions of the person and to ensure that he/she is comfortable with the foods or not.
When you are on a verge of losing weight and trying the low card dieting, you should refrain from eating the traditional breakfast foods like toast, white bread, bagels, and muffins.
The inclusion of healthy dietary fibers like oatmeal, corn flakes, milk, and eggs are suggested, as the proteins help in boosting your energy level.
To avoid getting bored of your breakfast menu, try to include different type of protein preparations in your menu. For instance, if you are an egg lover try including different variations like scrambled eggs, omelet and poach.
Some of the other low-carb breakfast options are brown bread, fresh fruits, low-fat yogurt, smoothie and lean protein like chicken soup of turkey bacon.
If you wish to include fruits in your breakfast menu, try to opt for the fruits with the breakfast menu, try to opt for the fruits with a low glycemic index like berries, grapefruit, and apples.
Your lunch can include protein side dishes and green vegetable salads with sprouts.
A low carb lunch can be planned in multiple ways. You can eat brown bread sandwich with low-fat mayonnaise. As well as enjoy your protein sausages or fish sauté with crunchy veggies like cucumbers and tomatoes. A chicken salad with simple lemon and black pepper dressing can be an ideal lunch to cut your carbs.
If you want to enjoy a refreshing and nutritious drink along with your lunch, you can include sugar-free iced tea or seltzer water.
While planning an appetite-satisfying dinner, you can either choose lean meats or fish.
Seafood contains a high percentage of omega-3 fatty acids and they are quite good for your heart, brain and nerve cells. Some of the best Fishes to include in your dinner menu are mackerel, tuna, and salmon.
If you are a vegetarian, you can also include eggs or soy-based protein options like tofu and soybeans in your menu.
Intake of sautéed mushrooms, shrimp with chow, and a side dish of green vegetable salad is suitable for diabetic people.
While planning your low carb dinner menu, always remember to pair up the protein with a wide variety of fresh veggies to level up your fibers intake.
If you are used to having dinners with rice or pasta, try to eat in small portions in initial days of dieting and then slowly replace the starchy options with a healthy one.
Well-known low carb diet menu
Low carb dieting has been a new trend amongst health conscious people. If you want to attain a healthy physique and look good, you should definitely limit your carbohydrate intake and increase the percentage of proteins and fats in your diet. Protein also promotes good skin health, and you can get glowing skin in just a few days. With this particular menu, the dieter feels very satisfied with the consumption of protein and fats.
Carbohydrates are nothing but a complex form of glucose that is unhealthy for your body. It will make your body bulkier and you may not be able to burn the deposited fats easily. Eliminating carbs will make the body burn the unwanted sugar and after a short period of time, you may begin to lose weight. In the initial days, you may feel a bit tired, irritable and experience symptoms of nausea, fatigue, and dizziness. However, with the passage of time, your body will become habituated with the low carb meal plan.
One of the popular low carb meal plans is the Atkins diet, which was designed to eliminate carbohydrates for weight loss.
The basic motto of the Atkins diet is to reduce the carbs from the food menu and identify the underlying causes of being overweight.
You can also customize the Atkins diets per your food preference and the main goal is to reduce and eliminate complex sugars and refined grains from your diet.
The four phases of Atkins diet plan are induction, ongoing weight loss process, pre-maintenance, and maintenance.
The Beach Diet is another renowned low carbs diet that was popular amongst people in the late 90s.
The diet regime may restrict you from consuming saturated fats and carbohydrates.
The initial phase of dieting is the restriction phase, where the person is not allowed to eat carbs.
After the first two weeks, you can again add the food back into the diet and continue to eat the good carbs.
There are lists of foods that you may need to completely avoid in the initial days to meet the weight loss goal.
The last phase of maintenance allows eating appropriate carb level to maintain healthy living.
Some of the other popular low-carb diets are:
NO matter what kind of diet you choose, the primary motive is maintaining a healthy weight and optimal well-being.