Low carb diet: benefits and examples
Low carb diet is often used to promote weight loss and stabilize blood sugar levels. Guidelines may vary depending on your daily carbohydrate intake, but most low-carb diets typically limit foods high in carbohydrates and sugar.
Low carb diet limits carbohydrates, such as pasta, bread, and sugary foods, foods rich in protein, fat, and vegetables.
Benefits of low carb diet
1. Reduces Appetite
Hunger is usually the worst side effect of dieting.
This is one of the main reasons many people get frustrated and eventually give up.
However, a low-carb diet automatically leads to decreased appetite.
Studies consistently show that people who eat less carbs and more protein and fat end up burning far fewer calories.
2.More Weight Reduction
Studies have shown that people on low-carb diets lose weight faster than those on low-fat diets.This is because a low-carb diet removes excess water from your body and helps lower insulin levels, leading to rapid weight loss in the first week or two.
3.Increase in the levels of good cholesterol
High-density lipoprotein (HDL) is often referred to as “good” cholesterol.
Higher HDL levels compared to “bad” LDL are associated with a lower risk of heart disease.
One of the best ways to boost your “good” HDL levels is to eat fat. Low-carb diets are high in fat.
4.Improved blood sugar
High-density lipoprotein (HDL) is often referred to as “good” cholesterol.
Higher levels of HDL compared to “bad” LDL are associated with a lower risk of heart disease.
One of the best ways to boost your “good” HDL levels is to eat fat. Low-carb diets are high in fat.
5.Lowers blood pressure
Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure.
A low-carbohydrate diet is a powerful way to lower blood pressure, reduce your risk of these diseases, and help you live longer.
Popular low carb diets
There are different types of low-carb diets, depending on how many carbohydrates you can tolerate in a day. A low-carb diet limits foods high in carbohydrates and added sugars, such as sweets, starches, and refined grains. Here are few of the most popular low carb diets:
1.Keto Diet
This low-carbohydrate, high-fat eating pattern limits carbohydrate intake to less than 10% of total calories, or approximately 20-50g carbohydrates daily. In addition to reducing carbohydrate intake, the keto diet also encourages the use of high-fat ingredients such as avocado, olive oil, full-fat dairy, and coconut oil.
2.Atkins Diet
This low-carbohydrate, high-protein diet is usually divided into several stages with varying daily carbohydrate intake. In the first stage of the Atkins diet, carbohydrate intake is reduced to Limited to 20-40g. Gradually increase the intake during the diet period, but usually does not exceed 100g per day
3.South Beach Diet
The South Beach Diet not only reduces carbohydrate intake, but also promotes lean meats and heart-healthy fats. Grains and fruits are also taboo in the early stages. However, these foods are gradually reintroduced into the diet during phases 2 and 3 of the plan.
4.Paleo Diet
Designed to mimic the eating habits of our hunter-gatherer ancestors, the Paleo diet encourages foods such as meat, fruit, and vegetables. The Paleo diet is not intended to be a low-carb diet, but it is inherently low-carb as it eliminates many high-carb foods, including grains, legumes, and dairy.
5.Dukan Diet
The Dukan Diet is a high protein, low fat, low carb diet. Promotes “pure protein” like red meat. Designed to help you reach your weight loss goals, it is divided into four phases.
Foods to eatÂ
A low-carb diet should include a variety of minimally processed, low-carb foods such as protein sources, non-starchy vegetables, and high-fat dairy products. Here are some low carb foods to include in your diet, if you are on a low carb diet.
1.Meat-beef, lamb, pork, chicken.
2.Fish-beef, lamb, pork, chicken.
3.Eggs-whole eggs, egg whites, egg yolks.
4.Fats-lard, avocados, avocado oil, olive oil, coconut oil.
5.Dairy Products-cheese, butter, heavy cream, Greek yogurt.
Foods to limit
Foods high in sugar and carbohydrates should only be eaten occasionally as part of a low-carb diet. Depending on your daily carbohydrate intake, you may need to limit or avoid the following foods:
Sweet snacks-Candy, ice cream, baked goods and other products containing sugar
Refined Grain-white rice, white pasta, tortillas, crackers
Diet and low-fat products-Contains dairy, muesli, or low-fat, sugared crackers
Highly processed foods-instant food, fast food, cookies, chips, pretzels
Sugar-sweetened drinks-Carbonated drinks, sweet tea, sports drinks, energy drinks
Quick Healthy Snacks
If you get hungry between meals, here are some healthy, easy-to-prepare low-carb snacks:
piece of fruit
Greek yoghourt
1 or 2 hard-boiled eggs
baby carrot
leftovers from last night
a handful of nuts
some cheese and meat
Conclusion
There are different types of low-carb diets, each with different amounts of carbohydrates allowed per day. In general, most low-carb diets limit foods high in sugar and carbohydrates, such as sweets, starches, and refined grains.
