People who are looking to shed some pounds off their body needs to have a dietary approach that aligns with their health goals. A low carb diet along with some physical activity and lifestyle changes can successfully take you on the journey of weight loss. Before starting with a low carb dietary approach for weight loss, you need to know a bit more around the topic. So let’s start from the beginning:
What are carbs?
Carbs or carbohydrates are one of the three essential macronutrients along with protein and fats that our body needs. Carbohydrates are the primary source of energy in our body. After consuming carbohydrates, they break into glucose that our body uses for energy.
There are three types of carbohydrates:
Simple carbohydrates:
Simple carbohydrates are digested and absorbed by the body quickly as they are made of one or two sugar molecules. Simple carbohydrates are found in fruits, table sugar, syrups, honey and fruit juices. They lead to a rapid spike of energy in the body.
Complex carbohydrates:
Complex carbohydrates are made of longer chains of sugar molecules and are a sustained source of energy as they take longer to digest. Foods like whole grains such as oats, rice, quinoa; legumes such as beans, lentils; starchy vegetable mostly root vegetables are rich in complex carbohydrates.
Fiber:
Fiber helps to give the feeling of fullness and regulate bowel movements. Foods like fruits, vegetables, whole grains, nuts and seeds are rich in fiber.
What is a low carb diet?
By reducing the consumption of carbohydrates in our body, the body is promoted to use stored fat as a form of energy rather than using carbohydrates. Crabs are a source of rapid energy found in whole grains, starchy vegetables, fruits and sugars.
A low carb diet will emphasize on reducing the consumption of carbohydrates. The idea behind a low carb diet is to control insulin levels by limiting the intake of carbohydrates.
There are a few dietary approaches that reduce the consumption of carbohydrates namely, keto diet, atkins diet, paleo diet and low carb, high protein diet.
All the mentioned diets should be taken under an expert’s supervision. A body needs all the three macronutrients for growth, development and better functioning of the body. Reducing the intake of any of the macronutrients without careful consideration would lead to severe consequences. With appropriate guidance you can incorporate a low carb diet into your life and achieve your health goals.
How did a low carb diet come into play?
A low carb diet has long been into play with different names, of course. Whoever is deciding to shed some pounds off their bodies would have to cut carbs. You must have heard that you should cut all sugars completely from your lifestyle if you want to lose weight. And yes, that is true.
Sugars are the source of carbohydrates and are responsible for rapid spikes in energy levels. But you need to burn fat and the body will only use fat when it won’t get carbs. Reducing carbs for your diet is the first step in the weight loss process. All the diets, be it keto, paleo, atkins or the very first Banting’s diet suggest cutting carbs.
The Greek athletes used to eat a meat prominent diet and so did our ancestors. But who gave voice to restricting the carbs to lose weight? The credit goes to an obese man who wrote a book after getting back healthy. The man was William Banting who published a booklet in 1860’s called “Letter on Corpulence, Addressed to the Public” in which he wrote his successful strategy of cutting carbs from his life to lose weight.
After that researcher, scientists and doctors started researching and found out that cutting carbohydrates can impact weight loss positively. Thus, low carb diet(s) were born under different names and approaches.
Remember, every human body functions differently and responds differently to weight loss approaches. You need to understand your goals and your body to get an apportioned weight diet. Consult expert nutritionists to get a personalized meal plan to achieve your fitness goals.
Benefits of a low carb diet:
A low-carb diet which will restrict the consumption of carbohydrates can offer various health benefits. A few of them are mentioned below:
Weight loss:
A low carb diet is mostly considered as an approach for weight loss. Cutting carbohydrates from your body would prompt it to use fat as a fuel. Hence, cutting fat from your body leads to weight loss.
Improved blood sugar levels:
Carbs spike sugar levels in blood to get instant energy. Cutting them would control blood sugar levels keeping the fluctuations in insulin to a minimal frequency. Individuals with prediabetes and type 2 diabetes are suggested to cut carbs for the very same reasons.
Increased satiety:
Consuming fats and proteins instead of carbs will make you feel full as they are more satiating than carbohydrates. People on a low carb diet will feel fuller for longer periods of time which can reduce the overall intake of calories and reduce cravings as well.
Reduction of factors leading to chronic diseases:
Increased blood sugar level can be a risk factor for various chronic diseases like type 2 diseases, cardiovascular diseases and certain types of cancer. Cutting carbs not only promotes weight loss but als controls blood sugar level lowering the risk of these chronic diseases.
Who should take a low carb diet?
A low carb diet will benefit individuals depending on various factors like age, gender, metabolism, physical activity, dietary preference and fitness goals. Whether a low carb diet will suit you or not also depends on your medical history. Here are some groups of people who should consider taking a low carb diet under expert supervision:
Type 2 diabetes or prediabetic people:
Low carb diets keep blood sugar levels in check and prevent it from increasing rapidly. This is beneficial especially for people with type 2 diabetes. Reduction in the consumption of carbs can avoid large spikes in blood sugar levels which will help them to manage the diabetes condition.
People with the goal of weight loss:
Low carbs diet is a specific consideration for people who are looking to lose some weight. A low carb diet helps not only to lose weight but also to manage it in the long term. A low carb diet emphasizes on consumption of fats and proteins so the body can use fats to produce energy for itself. This will help you feel satiated and control your calorie intake.
Individuals at risk for cardiovascular diseases:
People who are experiencing risk factors leading to cardiovascular diseases should consider cutting carbs and focus on healthy fats and proteins beneficial for your condition. Consult your doctor for better guidance on dietary approach.
Who shouldn’t take a low carb diet?
Low carbs diets do have potential benefits for individuals but it might not be a suitable option for many. Here are certain groups of people who should be vary about taking low carb diets:
Pregnant women:
Pregnant women should not consider cutting carbs completely. They need to eat a balanced diet so the fetus can develop properly. Carbohydrates are essential for a source of energy which pregnant women need in pregnancy. Make dietary changes only after considering a certified nutritionist.
Athletes:
Athletes who are engaged in high-intensity activities also need carbohydrates as their primary source of energy. Athletes should only consider dietary approaches that align with their requirement of high endurance activities. Their trainers and certified nutritionists are best guides for choosing dietary approaches for athletes.
Individuals with eating disorders:
Individuals with a history of eating disorders or existing eating disorders should consider taking a balanced diet. They should not cut any of the three essential micronutrients. Restriction of a particular nutrient might exacerbate disordered eating patterns and may worsen the condition.
Children and adolescents:
A growing individual should not restrict nutrient intake. You need high energy levels and a balanced diet. Cutting carbs from your diet would lead to hindrance in growth and development of the child. However, some medical conditions require children to restrict their intake but only under medical supervision.
People with medical condition:
Certain medical conditions require the person to modify their meals and dietary approaches. Individuals with issues in kidneys, pancreas, gallbladder should not consider low carb diets. Some medical conditions require people to cut fats or proteins; hence, the need for carbohydrates increases. Therefore, only proper medical guidance should be considered before making dietary changes by people with certain medical conditions.
People with nutrient deficiencies:
Restricting your diet will keep your body deprived of a few nutrients which will lead to nutrient deficiency. People with nutritional deficiencies should not consider going on a low carb diet. They need a balanced diet and should include nutrients in a considerate amount as suggested by experts.
Foods to include in a low carb diet:
Add protein sources in your diet like:
Lean meats including chicken breast, turkey, beef, pork Fatty fish like salmon, mackerel, sardines, trout Include eggs Seafood like shrimp, crab, lobster Tofu and tempeh
Choose healthy fats like:
Avocados Nuts and seeds Olive oil Full-fat dairy
Consume non-starchy vegetables like:
Spinach Kale Broccoli Cauliflower Cabbage Bell peppers Zucchinis Mushrooms Garlic Tomatoes
You have to choose low carb fruits including:
- A few berries like strawberries, blueberries, raspberries
- Avocado Lemons and lime
- Choose dairy products that have full fat like
- Greek yogurt
- Cheese
- Heavy cream, but in moderation
Adding nuts and seeds in controlled portions could also be a part of your low carb diet. Include:
- Almonds
- Walnuts
- Pumpkin seeds
- Sunflower seeds
Stay hydrated throughout the day.
Foods to exclude from a low carb diet:
In a low-carb diet, one needs to avoid the consumption of carbohydrates. Here are some foods that you need to exclude from your diet:
- Exclude whole grains like bread, rolls, bagels, crackers
- Avoid consuming pastas, noodles, rice
- Do not eat cereals and granola as your breakfast
- Do not add tortillas, wraps and pancakes to your low carb diet.
- A person on a low carb diet has to cut all the sugars completely including syrups, cakes, muffins, icecreams, sodas, juices and sweetened tea.
- Do not include starchy vegetables like potatoes, corns, peas etc
- Legumes and pulses should not be a part of your low carb diet.
- You have to say no to high sugar fruits like bananas, grapes, and mangos.
How can we help you?
We at Desi Nutrition help people in their weight loss journey by providing meals crafted by our culinary experts and designed by our certified nutritionists and dietitians.
A low carb diet should be taken under the supervision of medical experts. Our certified team of nutritionists and culinary experts collaborate to give our customers the meal plan that aligns with their fitness goals.
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