- 1 Low Carb Diet: Complete Diet for Beginners
- 1.1 Introduction:
- 1.2 What is Low Carb Diet?
- 1.3 Drink:
- 1.4 You cannot eat the things that are described below:
- 1.5 MISTAKE 1-EATING TOO MUCH PROTEIN:
- 1.6 Mistake 2-EATING TOO MANY CARBOHYDRATES:
- 1.7 MISTAKE 3 – FEAR OF CONSUMING FAT:
- 1.8 Dosage and Use:
- 1.9 Benefits:
- 1.10 Side Effect:
- 1.11 Who can use this?
- 1.12 Who cannot use this?
Low Carb Diet: Complete Diet for Beginners
Now in this world of technology, the problems are increasing day by day because it made the work easy and the people have less time or no time to do some physical activities. When a person does not try to do the physical work and sits at their sofa or chair and eats a lot of food more than the adequate quantity then that person becomes obese or gain weight more than the normal weight. However, science has already proven that saturated fat is harmless. Since then, more and more research has shown that Low Carb diets lose more than low-fat diets and improves the glucose, triglyceride and other health markers. Researchers have published their research in which they have demonstrated the effectiveness of cutting carbohydrates in the diet for once without counting calories and for overall health improvement.
Low-carb diets were demonized and considered to be detrimental to health primarily because they promoted a high consumption of fat, especially the saturated fat. You have to take high fat in the diet but in an appropriate way so that you do not increase your cholesterol level more than normal. The main perspective of Low Carb diets to be so effective in weight loss is because by reducing your intake of carbohydrates and eating more protein and fat, people feel satiated and automatically end up consuming fewer calories without having to think about controlling themselves. If you want to lose weight in weeks with low carbohydrate food then you are in the right place to know more about it.
What is Low Carb Diet?
Well it is a diet in which the consumers have to take carbohydrates in low amount and the consumer has to intake fats in high amount but in an appropriate way. You don’t have to take the fats in most high quantity because if you do that then you will increase your cholesterol level. Each diet has its own food in which sometimes they have high amount of carbohydrates in it than that kind of food should be inhibited. There are many food items which have low carbohydrates in it that will be very helpful for you in this diet.
You have to know how many kgs of weight you have to lose then you have to take this diet according to that weight limit. How much carbohydrate you have to eat that depends on several things, such as whether or not you practice physical activity, whether or not you are healthy, etc. The recommendations below are just a guide for you to get familiar with them. The idea really is to look for a nutritionist to accurately define the number of carbohydrates you need on a day to day basis.
20-50 grams per day:
This range is the best for anyone who needs fast weight loss, and is suffering from obesity or diabetes. It should be noted here that Low-carb diets are not zero-carbohydrates.You have many choices of vegetables and vegetables that have enough fiber but little sugar. Many people end up eating more salad when entering LC diets than before.
50-100 grams per day:
This range is great for losing weight without making effort while maintaining a little carbohydrate in your diet. For those who gain weight easily with carbo. This range is perfect to maintain the weight as well.
100-150 grams per day:
This is a moderate consumption band and does not reach Low Carb. But it is well suited for healthy and active people who are trying to dry the body without losing lean mass.
It is important to know which food you have to avoid at any cost. The list below is just a general example.
You can eat and drink:
Meat: Cow, chicken and others.
Fish: All kinds of fish and seafood are valid.
Eggs: White eggs are the best.
Dairy: Cheese, butter, sour cream, yogurt.
Vegetables: Spinach, broccoli, carrots, and all kinds of greens in general.
Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
Nuts and seeds: Almonds, nuts, nuts, pumpkin seeds and sunflowers.
It’s your choice to lose weight in short time or long time and can increase or decrease the amount of carbohydrate in this diet.
In this case, you can consume those from the list below:
Fruits: Attention for the amount of fruit sugars. There are good fruit with low yes, like strawberries, avocados and others.
Chocolate: Prefer bitter, 70% more.
Gluten-free grains: Rice, oats, etc.
Legumes: Lentils and beans.
Tubers: Potato, sweet potato, beet, carrot, etc.
You cannot eat the things that are described below:
Processed and processed foods: If the food comes in a box and was made inside a factory and it is best to avoid it.
Trans fat: Cut all types of hydrogenated or partially hydrogenated fat, such as margarines.
Light and artificially low-fat products: Every “light” product, especially dairy, is often rich in carbohydrates and stuffed with junk.
Grains with gluten: Wheat, rye and barley. Yes, this includes pastas, breads and beer.
Refined sugar: Soft drinks, fruit juice, ice cream, sweets and cakes and anything that takes corn glucose or refined sugar.
3rd Step: You have to avoid some things that you should not be mistaken to eat them.
MISTAKE 1-EATING TOO MUCH PROTEIN:
Protein increases satiety and helps speed up metabolism, compared to other macronutrients. Protein is a very important macronutrient, and many people consume it in insufficient quantity. In general, consuming more protein facilitates weight loss and improves lean body composition. Many people end up consuming too much protein following a low-carb menu.
And when that happens, your body has more protein than it needs and some of the protein’s amino acids turn into glucose, through a process called gluconeogenesis. A good range of protein intake is 1.5 to 2 grams per pound of body weight more than that may be unnecessary.
Mistake 2-EATING TOO MANY CARBOHYDRATES:
Anything less than 150 grams of carbohydrate per day is already considered low carbohydrate and that amount are actually well below the normal in the western diet. Many people will get great results if they stay in this range, especially if the carbohydrates come from unprocessed foods.
We recommend that everyone interested in Low Carb diets get an experience to reach the ketosis range below 50g carb per day, even for a short period of time.
MISTAKE 3 – FEAR OF CONSUMING FAT:
Most of the people think that cutting carbohydrates is good so cutting out carbohydrates and fat is even better then carbohydrate. This is a big mistake. By reducing the consumption of carbohydrates, you have to replace it with another source of energy that is fat.
According to science, there is no reason to be afraid of fat, as long as you avoid trans fat and reduce the consumption of vegetable oils (high in omega 6, quite inflammatory). If you do not do this, you will end up feeling hungry, getting sick and will end up abandoning your diet.
Dosage and Use:
The body’s preferred source of energy is carbohydrates. When they are always available, the body will never prefer to burn fat. When you cut out carbohydrates, however, the body starts to get energy from another source, the fat. Be it the one that is stored or that comes from the food. It may take a few days until your body is adapted to burn fat instead of carb.
During this time, you may feel a little strange, a little different from normal. This is common and happens with a lot of people, especially when they are trying a low carb diet for the first time. So it is important to be patient and stay steady in the diet, especially in the beginning. When your body’s metabolism is still adjusting to change. The important thing is for you to test and find out which track best suits your goals. If you have any health problems, it is important to talk to your doctor before making any changes, because LC diets can drastically reduce the need for medicines.
Several research shows that people on low-carb diets lose more weight and lose weight faster than on low-fat diets, even when there are calorie restrictions in low-fat diets. In research comparing the two types of diet, the Low Carb diet lose 2 to 3 times more weight without starving. The higher the levels of HDL, the lower the risk of heart disease. By reducing triglyceride levels and increasing HDL, Low Carb diets contribute a lot to improving this ratio.
Reprogram your metabolism to burn fat with this method that is Low Carb diet. Hunger is the biggest enemy of any diet and the main cause of their abandonment. The great advantage of low-carb diets is the automatic reduction of appetite. When people’s body replaces carbohydrates with fat then triglyceride levels tend to drop dramatically. By cutting out carbohydrates, you reduce or eliminate the need for insulin.
Thus both glucose and insulin levels fall significantly in Low Carb diets. Low Carb diets are great for reducing high blood pressure. Also exceptional in combating a condition that is linked to the risk of diabetes and heart disease called the metabolic syndrome.
Well there is no side effect it has on anyone who had tried this and they get their desired results not disappointment or side effect.
Who can use this?
Anyone who has the desire to lose weight just through the diet not by other things then they can assuredly follow this diet.
Who cannot use this?
The people who are happy with their obesity cannot try to use it because it’s their choice to adapt this Low Carb diet.