Low Carb Diet Plan To Lose Weight: 7 Awesome Benefits

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Low carb diet:

There is no definite definition of a low carb diet. However, it is generally referred to as a diet that restricts the intake of high carbohydrate foods.

This may include junk food, potatoes, sugary drinks, and grains. This plan places more emphasis on foods that are high in protein and fats.

Although people follow this diet plan to lose weight. But you can also apply this for:

1. Changing your overall eating habits.

2. Reducing the risk factors associated with type 2 diabetes.

Types of Low carb diet

The recommended carb intake in this diet plan generally depends on your weight loss goals and fitness levels. Generally, a low carb diet is of three types depending on the amount of carb intake.

1. 100-150 gms

This range of carb intake is recommended when you are following high-intensity exercises with this diet plan. This range allows plenty of fruits and even some starchy vegetables in your diet.

2. 50-100 grams: This range is meant for moderate weight loss. There is room for some amount of fruits and vegetables in this diet plan also.

3. Under 50 grams: This range of carb intake is intended to lose weight faster. Although you can eat vegetables in this plan, you have to limit fruit intake to berries.

Science behind a low carb diet:

Studies show that a low carb diet causes 2-3 times more weight loss than low-fat diets.

The main reason behind this is as follows:

1. Reduction in water levels of the body :

People following a low carb diet tend to reduce weight very quickly during the initial 10-15 days. This is due to a reduction in water levels of the body. The mechanism behind this is mainly explained by two factors:

i) Lowering of Insulin Levels :

When Insulin level lowers in the body , the kidneys start extracting excess of sodium from the body. This results in a reduction of the water level of the body.

ii) Carbohydrates are stored in the body in the form of glycogen:

The glycogen binds the water in the liver and muscles. Thus the reduction in glycogen levels also results in the lowering of water levels.

2. Reduction in fat levels :

Low carb diet results in greater fat loss. This is mainly due to a reduction the main hormones responsible for the production of fat and the burning of fat.

3. More protein intake in a low carb diet.

When we follow a low carb diet .we take more protein in our diet. This is due to the fact that in this diet plan low protein foods like grains and sugar are replaced by high protein foods like fish, eggs, oats, cheese, etc.

This protein not only helps reduce appetite but also increases metabolism. The combination of these two factors leads to a greater weight loss.

Food taken in low carb diet:

Low carb diets include foods that are high in protein and fat. They can be

1. Vegetables like broccoli and cauliflower.

2. Green leafy vegetables.

3. Fruits like apples and strawberries.

4. Seeds including walnuts and butter.

5. Fish.

6. Eggs.

7. Lean Meat and Chicken etc.

8. Dairy products such as Greek yogurt and plain whole milk.

Restricted foods in low carb diets:

You should avoid taking these foods in your diet:

1. Starchy vegetables: Starchy vegetables such as corn, potatoes, beets, sweet potatoes etc. contain high carbohydrates. Therefore, you should avoid them in your diet.

2. High carb fruits: you should also avoid high carb fruits like bananas, mangoes, dates ,raisins etc

3. Fruit juice: Although fruit juices are high in nutrients. But they are also high in carbs, so if you are following this diet plan, then you should avoid these foods.

4. Beans and legumes: Although they are high in protein and fiber, they also contain a fair amount of carbohydrates. Therefore you should restrict them to a greater extent by following a low carb diet.

5. Sugar and honey: you should also avoid sugar and honey in any form while following a this diet. This may include food items such as cookies, cakes, candy, etc.

6. Bread and cereals: Many grains like rice, wheat, oats, etc. are also high in carbs. Therefore, you should avoid them.

7. Milk: Although milk is a good source of many nutrients such as protein, calcium, and many types of vitamins. But it also contains a very high amount of carbohydrates. Therefore, it is better to avoid milk while following a low carb diet.

Health Benefits of Low Carb Diet:

1. Decreases your appetite:

When you go for a diet plan to lose weight. This usually leads to excessive hunger.

However, low carb diets include high intake of protein and fat, which results in loss of appetite.

2. Helps in controlling diabetes:

Studies show that reducing the carbs in your diet significantly lowers blood sugar levels.

This cause a decrease in amount of Insulin. If you are taking blood sugar medication then you will need to consult your doctor for changes in the dosage of the medicine before starting a low carb diet.

3. Reduces blood pressure: This diet also helps in reducing blood pressure. It greatly helps in reducing the risk of some diseases like heart disease, kidney failure, etc.

4. Improves cholesterol levels: Low-carb diets include fat and protein intake. This improves high-density lipoprotein (HDL) levels, often referred to as good cholesterol.

Apart from this, a low carb diet also reduces LDL (known as bad cholesterol).

Both these factors improve the health of heat and reduce the risk of heart attack to a great extent.

5. Weight loss: Studies show that people who follow a low-carb diet lose weight more quickly than those who follow a low-fat diet. This is true even when the latter are consuming fewer calories.

6. Reduction of abdominal fat:

Abdominal fat is reduced in greater proportion due to consumption of low carb diet.

It also reduces the risk of heart-related diseases and type 2 diabetes to some extent.

7. Reduces triglycerides levels: Triglycerides are fat particles that travel into the bloodstream.

The higher the level of triglycerides in the blood, the greater the risk of heart disease.

Cutting carbs in your diet causes a dramatic reduction in triglycerides levels.

Disadvantages of a low carb diet:

1. Health Considerations: A low carb diet is not suitable for people with kidney disease.

This is due to the fact that high protein intake in a low carb diet puts stress on the kidneys. It can have long term effects on health.

Apart from this, high intake of protein along with low carb diet also gives rise to the possibility of kidney stones.

2. These diets are not enough by themselves: a low carb diet is not sufficient by itself to lose weight.

This is due to the fact that if you consume extra calories, you will gain weight regardless of whether the calories are coming from fat or carbs. In this way you have to keep the calorie count.

3. Low fiber intake: Fiber is an essential part of your diet. Reducing carb intake will automatically reduce fiber intake. Thus, following a low carb diet for a long time can also cause constipation in some cases.

4. Can cause bone problems: Consumption of high protein causes the removal of excess calcium from the body. So the body gets calcium from bones. This increases the risk of osteoporosis.

5. Not very convenient: A low carb diet is often tasteless. This makes it difficult to follow for long periods. Therefore, a lot of planning is required to make this diet and from shopping to preparing food. That’s why many people skip this diet in between.

Conclusion :

Thus by seeing the different advantages and disadvantages ,it is very confusing whether to opt for a low carb diet or not.

While following it , you should remember that it is a low carb diet and not a carb diet. So you should reduce the amount of grains in your meals and obtain the necessary carbs from fruits and vegetables

Besides this you should also count your calories and obtain the fats from good sources only.

Always choose the lean protein into avoid excess pressure on kidneys.

So the bottom line is that you should choose your carbs carefully and in sufficient amounts So that you can obtain the maximum benefits of low carb diet and can avoid its after affects.