A low carb diet: The secret to health and shape

A low carb diet is a nutritional method that focuses on limiting carbohydrate intake, replacing it with protein and fat. This diet is said to provide many health benefits, including weight loss, blood sugar control, improved heart health, and enhanced brain function.

Understand low-carb diets

A low-carb diet is a nutritional approach that focuses on limiting carbohydrate intake. Normally, we will consume less than 50 – 100 grams per day.

Carbohydrates will be replaced with proteins and fats. There are many popular types of low-carb diets, including:

• Ketogenic diet: Limit carbohydrate intake to less than 50 grams per day. The diet will focus on foods containing protein and fat.
• Paleo diet: Eat foods that Stone Age humans ate, including lean meats, fish, fruits, vegetables and nuts.
• Atkin Diet: Divide the diet into 4 phases, gradually reducing the carbohydrate content and increasing the amount of protein and fat.

Mechanism of action

When the amount of carbohydrates consumed in the body is reduced, the body will switch to using fat as its main source of energy. This process is called ketosis. In ketosis, the liver makes compounds called ketones from fat. Ketones are used as an energy source for the brain and other tissues.

A low-carb diet contributes to effective weight loss because:

• Reduce cravings: Protein and fat help you feel full longer than carbohydrates.
• Increase calorie burning: When the body uses fat as an energy source, more calories are burned.
• Reduced insulin levels: Lower insulin levels help the body burn stored fat more easily.

See more:

• What is the Galveston diet? Foods to eat and avoid on the Galveston diet
• What is Golo diet? How to apply and the most detailed menu
• HMR Program: Pros and cons of the HMR diet and menu for 7 Days

Benefits of A low carb diet

Low-carb diets have been shown to provide many great health benefits, including:

• Effective and long-lasting weight loss: Many studies have shown that low-carb diets help lose weight more effectively than low-fat diets.
• Blood sugar control: Low-carb diets help improve insulin sensitivity and reduce blood sugar levels. In particular, this diet is extremely suitable for people with diabetes or prediabetes.

• Improves heart health: Low-carb diets help reduce bad cholesterol (LDL), increase good cholesterol (HDL), and reduce blood pressure. From there, you will improve your cardiovascular health.
• Enhance brain function: Some studies show that a low-carb diet can help improve memory, concentration, and reduce the risk of Alzheimer’s disease.
• Reduced risk of certain cancers: Some studies show that low-carb diets help reduce the risk of certain cancers. Specifically, they can prevent breast cancer, colon cancer, and pancreatic cancer.

Suitable and unsuitable foods on a low-carbohydrate diet (Low Carb Diet)

Appropriate food

Meat and protein

• Meat: Beef, chicken, pork, fish, seafood.
• Eggs: Chicken eggs, duck eggs.

Fat

• Oil: Olive oil, coconut oil.
• Butter: Butter.
• Seeds: Almonds, chia seeds, flax seeds (in small amounts).

Vegetable

• Green leafy vegetables: Spinach, spinach, salad.
• Other vegetables: Tomatoes, cucumbers, bell peppers.
• Cruciferous vegetables: Broccoli, cauliflower (in small amounts).

Fruit

• Berries: Strawberries, blueberries, raspberries.
• Other fruits: Avocado, orange, lemon, kiwi, banana (medium ripe).

Carb substitute

• Milk: Almond milk, coconut milk.
• Flour: Almond flour, coconut flour.
• Grains: Quinoa, oats (gluten-free).

Inappropriate food

Cereal

• Grains containing gluten: Wheat, rye.
• Cereal products: Bread, pasta.
• Others: Rice (some types of rice may contain high FODMAPs, consult a nutritionist).

Sugar and sweeteners

• Sugar: White sugar, brown sugar.
• Sweeteners: Honey, corn syrup.
• Artificial sweeteners: Sorbitol, xylitol, mannitol.

Confectionery and sweets

• Cakes: Cakes contain wheat and sugar.
• Candy: Candy contains artificial sweeteners.
• Cream: Cream contains milk and sugar.
• Chocolate: Chocolate contains lactose and sugar.

Fast food

• Hamburger: Contains bread and high FODMAP sauces.
• Pizza: Contains flour and cheese.
• French fries: May contain preservatives or sweeteners.

Soft drink

• Carbonated soft drinks: Often contain artificial sweeteners and corn syrup.
• Canned fruit juice: Contains a lot of sugar and fructose.

See more:

• Jenny Craig Diet: Benefits, 7-day menu suggestion
• What is Weight Watchers? Compare Weight Watchers (WW) vs Keto
• OPTAVIA diet: Principles, benefits, 7-day menu according to OPTA diet

Tips for adopting a low-carb diet

• Start slowly: Don’t change your diet suddenly, but start slowly. After that, you should gradually reduce your carbohydrate intake to give your body time to adapt.
• Drink enough water: Water helps you feel full longer and supports the body’s metabolism.
• Increase exercise: Exercise helps burn calories, improve health, and improve the effectiveness of a low-carb diet.
• Consult a doctor or nutritionist: If you have any health problems, consult a doctor and a nutritionist. Only then will you know how to apply a low-carb diet effectively.

Conclusion

A low carb diet is an effective nutritional method that brings many health benefits. However, this diet needs to be applied scientifically, combined with a healthy lifestyle and regular health monitoring to achieve the best results. Follow Evaworlds now.