Weight gain and obesity have become common problems worldwide. A sedentary lifestyle, busy schedule and readily available unhealthy packaged processed foods have become significant contributors to obesity. Furthermore, most people only focus on exercise and neglect the significance of a healthy diet in an attempt to reduce weight. However, many different types of diet are present which are very effective in weight loss if appropriately adopted for a short time. To adhere to the same, a low-carb diet is one of them, which has whole some benefits to combat many health issues like diabetes and others. The low-carbohydrates diet plan has become popular because of its productive and fast results or noticeable changes.
What is Low Carb Diet?
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of protein and fat. This can also be called a keto diet. However, not all low-carbohydrates diets result in ketosis. Adhering to the low-carb diet is basically reducing the number of carbs you eat from your norm. In general, however, a low-carbohydrate diet may include 50 to 100 grams (g) of carbohydrates per day.
Benefits of a Low-Carb Diet Plan
- Helps to Reduce Weight – One of the simplest and most effective ways to lose weight is to reduce your intake of carbohydrates. Multiple medical studies have shown that people who follow a low-carb diet tend to lose weight faster than those who follow low-fat diets. If you follow a low-carbohydrate diet, your body can get rid of excess water. This can reduce your insulin levels, leading to rapid weight loss. Even though you need to exercise regularly, reducing your intake of carbohydrates can help you lose weight.
- Helps to Improve Triglyceride and Lipid Profiles – If you follow a low carbohydrate diet, you may be able to increase your levels of HDL, which is your “good” cholesterol. Furthermore, high-carbohydrate diets, particularly simple sugar fructose, have been shown to increase people’s levels of triglycerides. If you can reduce your carbohydrate consumption you may enjoy a dramatic drop in your triglyceride levels. Focusing on your triglyceride and lipid profiles is important because high levels of cholesterol and triglycerides can increase your risk of suffering an adverse cardiovascular event. This could include a heart attack, stroke, or pulmonary embolism. By following a low-carb diet and improving your cholesterol profile, you can do wonders for your long-term health.
- Controls Blood Sugar and Insulin Levels – Finally, you can control your blood sugar and insulin levels. If your body is unable to regulate its blood sugar levels, this could lead to diabetes, impacting the ability of your body to produce and respond to insulin. Chronically elevated blood sugar levels can lead to nerve damage, eye damage, and kidney damage. Many studies have shown that reducing your carbohydrate intake can drastically reduce your blood sugar and insulin levels. In particular, if you are someone who already has diabetes, following a low-carb diet may reduce the amount of insulin you need to take. If you have been diagnosed with type 1 diabetes, type 2 diabetes, or pre-diabetes, be sure to speak with your medical doctor before you start a low-carbohydrate diet.
Best Low-Carb Diet For Weight Loss
1.) Oatmeal – Oatmeal is the best low-carb diet that one can have. Oats contain beta-glucan, which helps slow digestion. Whether you’re going for a serving of old-fashioned or quick oats, they both contain 27 grams of carbs per 1/2 cup dry. Make sure you buy plain versions rather than flavoured instant oats, which come with a lot of added sugar.
2.) Eggs – Eggs are one of the best low-carb diet that one can have. One large egg pack contains 6 grams of protein, 5 grams of fat and 0 gram of carbs all in a nice 72-calorie package. According to studies, it has been stated that, while eggs contain cholesterol, they don’t increase your risk of heart disease, even if you have a gene that makes you more sensitive to dietary cholesterol. They also pack important nutrients, including vitamin D, lutein and choline.
3.) Shrimp – Shrimp is one of the best low-carb diet that one can have. These crustaceans are great to add to meals, especially if you are looking to lose weight. Three ounces of shrimp offer a whopping 20 grams of protein for only 84 calories. Make sure to prepare them grilled, a lightly sauteed bread frying adds unnecessary calories.
4.) Keto Diets –The ketogenic diet is rich in fat and low in carbs. A keto diet’s purpose is to limit carbs low enough, resulting in your body enters a metabolic condition known as ketosis. Ketones refer to water-soluble compounds that provide your brain with energy. Consequently, the brain relies heavily on ketones rather than carbohydrates. Some variations of this diet also limit protein intake, as excess protein can diminish the number of ketones produced. As per studies, the ketogenic diet helps lose body fat and is therefore popular among people, especially bodybuilders. In a ketogenic diet, carbs are usually restricted to less than 50 grams daily and occasionally as few as 20–30 grams.
5.) Atkins Diet – The Atkins diet is well-known for its low carbohydrate content. This diet is divided into stages to help you lose weight and primarily emphasizes protein and fats while limiting carbohydrate intake. The Atkins diet assists in weight loss by changing current eating habits. Furthermore, it claims to be a healthy way of eating for the rest of one’s life. Studies have confirmed that adhering to the Atkins diet, is a considerably healthy way to lose weight, increase energy, or improve health conditions, including high blood pressure or metabolic syndrome.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.