We all get confused about the word diet. In fact to some it is a bad when when it just so happens that the word “Diet” actually refers to what a person eats or drinks during the course of a day and our body weight is the result of what and how much we eat and drink. So when I refer to the low carb diet I am referring to what to eat and drink during the day and not the negative connotation of the word.
For a diet to be be the best for us and our body it should be balanced nutritionally. It should include a wide variety of foods with enough calories and nutrients to sustain us throughout the day but not too much that our body holds on to those extra calories. A low carb diet and plan can and will allow you to easily follow it. It will help you maintain this way of eating throughout your life too.
Why a Low Carb Diet
Low carbohydrate or Low Carb Diet is a diet with less carbohydrate and an increase in your protein and good fats. There has been a lot of coverage of the low carb diet in the news recently with the NHS now recommending it to patients to lose weight but also to bring their diabetis under control. An excess intake of carbohydrate results in weight gain because it allows your body to produce and release a high amount of insulin, resulting in high blood pressure, that damages blood vessels by raising the level of triglycerides which is a fat present in the blood and it lowers HDL cholesterol level that protects against heart diseases.
The Low Carb diet is also beneficial as it promotes a decreased amount of insulin production and allows consumption of fat as energy source. Various components of a low carb diet are saturated fat like stearic acid found in beef and other fats including coconut oil, olive oil, butter, cheese, lard, fish oil, tallow, palm kernal oil, peanut oil, and flaxseed oil with unlimited amounts of meat, limited amount of green vegetables can be taken, with a good supplement of vitamin and minerals.
If you would like to know more about the low carb diet, head over to Low Carb Lifestyle where you can also purchase the complete guide to the Low Carb diet.
First let us identify carbohydrates. Sugar, including powdered sugar, granulated white sugar, brown sugar, or any type of sugar you can think of, is the main carbohydrate that you would need to eliminate. All types of pastas count as carbohydrates, meaning all noodle and spaghetti products must be eliminated. Starches of any type, such as white rice, potatoes and potato chips, need to be eliminated. Cereals are mostly carbohydrates and should be avoided entirely during the diet phase. Because of the low-carb diet, there are many low-carb options of sodas, milk, ice cream, bread, beer, and wine available in the average supermarket.
Beware of foods that contain hidden sugars, like bacon, barbeque sauce, ketchup, salad dressing, cough syrup, and fruit juice. As strange as it may seem, fruits and fruit juices should be eliminated if you are aiming to lose weight at the beginning. Anything made with flour needs to be eliminated during the weight loss phase, as they are high in carbohydrates.
What You Can Eat on a Low Carb Diet
The good news is that you can eat all meats, fish, poultry and seafood, except prepared meats like bacon and honey baked ham, which are high in sugar. You need to skip the bread and have meat and salad, or meat in your salad. Eggs are very low-carb friendly, but be sure to skip the mayonnaise or salad dressing unless it is low-carb type mayonnaise or dressing.
Any type of vegetable is fine, but remember that tomatoes are actually a fruit, so you will want to limit how many you have if you are wanting to lose weight. and you want to limit your consumption of them at least during the weight loss phase. Choose brown rice as your starch replacement, as it is low in carbohydrates comparatively to potatoes, bread or white rice. Cheese is good in limited amounts, as this is a high-protein, low-carb food. Butter and cream can be used, but should be consumed in limited amounts. One complex carbohydrate that is good for you is fiber. Further, fiber fills you up quickly without adding significant calories, so hunger pangs are fought off successfully.
Finally, make sure you are drinking at least eight glasses of water a day minimum in addition to any other liquid you may consume. Dehydration often masquerades as hunger and causes overeating. Exercise is a necessary and vital part of your diet plan, which we will cover in the next section on exercise.
Reducing carbohydrates will become a lifestyle to you when following the low carb diet, it will also boost your overall energy levels and reduce weight if that is what you are going for.
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