In the ideal world, a certain person will consume enough carbs for their energy output needs and storage of fat, but of course, without being overweight. However, some tend to eat more carbohydrate than the body can use or store. This will then be converted into fat that is being stored in the body for a long time. This is why a low-carb diet is essential in losing weight. Low-carb diet to lose weight is very effective. This is in fact, a scientific fact. However, just like any other diet plans, people sometimes tend to stop losing before reaching what weight they desire the most.
What is Low-Carb Diet?
A low-carb diet is a special type of diet which limits your consumption of carbohydrates. Carbohydrate-rich foods include starchy vegetables, grains, and some fruits, these highlights foods that are rich in fat and protein. There are many types of low-carb diets and each of it has changing restrictions on the amounts and types of carbs you can eat.
The purpose of this certain type of diet is generally in losing weight. Some low-carb diet to lose weight can have more health benefits further than losing weight. This includes the reduction of the risk of Type 2 Diabetes and some metabolic syndrome.
As its name implies, low-carb diets limit the consumption of carbohydrates in your diet plan. The idea behind it is that it helps reduce the carbs which eventually lowers the insulin levels in the body. This will then cause the body to burn body fats for energy and most importantly to lose weight.
Why Low-Carb Diet to Lose Weight is Effective?
Cutting down the carbohydrates intake can reduce the glycogen storage which eventually results in weight loss. Some people who have already tried the diet plan reports that they have 4-5 lbs. of weight loss in just 2 weeks of using the plan. For the longer term, removing the carbs as a source of essential energy necessarily means that your body uses the protein and fat as the new source of energy, hence, helps in losing weight.
Conversely, it is worth to note that the idea of cutting down the carbs intake is not at all beneficial. Carbohydrate is a large food group which consists of starch, sugar, and most importantly, fiber. For those who don’t know yet or if you aspire to be slimmer, not all the carbs are equal.
Health Benefits of Low-Card Diet to Lose Weight
Low-carb diets may help in preventing and improving some serious conditions including diabetes, metabolic syndrome, cardiovascular diseases, and high blood pressure. Furthermore, it also helps in temporarily improving the blood cholesterol or blood sugar levels.
Moreover, low-carb diet plans may help in improving the good cholesterol in the body as well as the triglyceride values a little more than moderate-carb diets do. This is maybe not only on how many carbs you eat but to the value of some other foods you consume as well.
Some of the commonly healthier choices are lean proteins like legumes, poultry, or fish. Furthermore, healthy mono and polyunsaturated fats, and natural carbs like vegetables, legumes, and grains are also a good choice.
Health Risks of Low-Carb Diet to Lose Weight
If you significantly and abruptly cut your carbohydrate consumption, you may experience some health effects, including:
-Bad breath
-Weakness
-Headache
-Fatigue
-Muscle cramps
-Constipation
-Skin rash
-Diarrhea
Additionally, some diet plans limit the intake of carbs too much so that for the long term, these will result in deficiencies of vitamins and minerals. Plus, it might also lead to bone loss, gastrointestinal disturbances and also may increase the risks of some chronic diseases.
Tips on How to Lose Weight with Low-carb Diet
Here are some low-carb weight loss tips you can use to guide yourself in the losing weight with low-carb diet plan:
Choose foods that are low in starch content yet rich in nutrients. It is very important to watch the nutrients you consume, hence, you must avoid eating foods that are empty calories. These are usually found in packaged foods.
Keep a food diary. This will help in breaking the heavily ingrained habits where the carbohydrates are much concerned.
Be aware of the timing of your carb intake. Make sure to consume carbs before, during, or after exercising. This will help you keep your blood sugar level more stabilized.
Take carb-loading days into exercise. Try doing carb loading where you will eat carbs 3 times your normal intake. This can either be the day before or the day of your exercise.
Take into account the body percentage of fat. Those people with lower body fat percentage are most likely to need fat for the insulation purposes, hence, they need to consume more carbohydrates.
Conclusion
Low-carb diet to lose weight is truly beneficial not only to those who want to lose weight but to everyone. This is because as what you have seen above, it has amazing health benefits as well. You’ll never go wrong with this type of diet plan, however, you must still take into account the foods that you eat.
