Low carb diet, Can it help you to lose weight

 

 A low-carb diet restricts the number of carbohydrates you consume which are like simple natural lactose in milk and fructose in fruits, refined sugar, complex natural whole grains or beans, and complex refined white flour. Generally, complex carbs are slowly digestible and also have a very low effect on blood sugar compared to refined carbs. Our body usually uses carbs as the main source of energy. The main intention of a low-carb diet is to burn the stored fat for energy which leads to weight loss. 

 

A low-carb diet usually limits the carbohydrates such as those found in grains, vegetables, and fruits and makes the food high in protein and fat. There are many low-carb diets available and every diet has its importance. Any diet helps you to shred excess weight and helps to improve your blood sugar and cholesterol levels and keeps it balanced

 

At Least 23 studies confirmed that low carb diet is 2 to 3 times more effective than a low-fat diet for the process of weight loss 

 

Purpose of low carb diet

 The main purpose of a low-carb diet generally opts for weight loss and it also has many health benefits too apart from weight loss such as reducing the risk of type 2 diabetes and helping in regulating metabolic syndrome. As per the research, many people claimed that restricting carbohydrates from the diet is a high-calorie way to stay thin forever. 

 

Whoever follows the low-carb diet should always be conscious about what they eat to make sure that they consume the proper amount of vitamins, minerals, dietary fibers, and also phytonutrients. If all these are not followed properly it may lead to other health issues. 

 

Benefits of low carb diet

 

As per the studies, there are many benefits found in this low-carb diet such as 

• The low-carb diet is working more effectively for weight loss compared to a balanced-carb diet. This diet has a history of having perfect weight loss for the long term and also helps in metabolic maintenance.

 

• The researchers confirmed that people with type 2 diabetes found outstanding results in weight loss on a low-carb diet compared to any other diets which are existed.

 

• Low carb diet helps in many other health benefits such as controlling blood pressure, keeping the balance of cholesterol, regulating blood sugar, lowering the risk of constipation, it keeps the heart health healthy, and many more. 

 

Nutrients to be maintained on a low-carb diet

 

Carbohydrates plates a very important role for us to consume which helps us to produce energy and to provide fuel to muscles, brain, lungs, and other organs of the body. 

 

Many foods contain healthy carbohydrates like bread, cereals, grains, vegetables, fruits, nuts, etc. Careful planning of a low-carb diet with the proper nutrients like dietary fiber, thiamine, calcium, and folate needs to be followed. 

  

           Dietary fiber– Dietary fiber is much needed to keep them away from the risk of constipation. It helps the bowel function regularly and enhances the growth of bacteria in our colon. Foods that contain dietary fiber with low carbs are 

•   Spinach
•   Mixed berries
•   Almonds
•  Cauliflower

 

          Thiamine- Thiamine or vitamin b12 plays a very important role in generating energy and provides it to the body tissues which can help to metabolize carbohydrates. Foods that contain thiamine are    

• Trout
• Tuna
• Sunflower seeds
• Beef
• Yeast extracts

 

      Calcium- Calcium helps to strengthen the bones. A proper amount of intake of calcium is much needed for every age group from infants to old age people. There are plenty of foods that provide ur calcium such as       

• Milk
• Hard cheese
• Yogurt
• Canned salmon with small bones
• Almonds
• Firm tofu

  

    Folate- Folate plays a very important role in growth and is also used for the manufacturing of DNA. The proper amount of intake is very necessary for women as folate is important to prevent neural tube defects in the newborn during pregnancy. Food such as                                                                              

• Green leafy vegetables
• Avacado
• Broccoli
• Peanuts

 

How effective the low-carb diet is

 

 According to the research, a low carbohydrate diet is very effective for weight loss compared to any other diet. 

 Reducing carbs helps you to control your appetite and keeps you full always which leads to automatic weight loss without the need for calorie count.

  In a low-carb diet, people can eat until they feel full and satisfied and still it helps to lose weight because the intake will be fewer carbs.

  The number of carbs we take every day may vary from person to person depending on the age, sex, body type, and the physical activity they perform. Ultimately the result will be satisfactory.

  A low-carb diet always gives nice results of weight loss and improves health when compared to a calorie-restricted diet, a low-fat diet that people often adopt.

  People who are active physically and have more muscle mass can manage a low-carb diet cop to less active people. This usually indicates to them who performs a lot of cardio and high-intensity workouts such as weight lifting and sprinting etc.

  Every person is different and unique and they should choose the proper diet plan accounting for their body type and which suits them better. But people with health issues should always take a doctor’s advice before starting any weight loss diet program. 

 

Disadvantages

 

         In the initial stages of the diet, it takes time for every individual to adjust to the new eating habits so there is a chance of getting a few symptoms such as

• Headaches
• Hairfall
• Hunger

   

Conclusion

     Before adopting any of the diet plans everyone should keep a track of the nutrient intake they consume and gradually they should reduce the carbohydrates from their diet. As per all the studies and research, it is confirmed that a low-carb diet works wonders and brings amazing results of weight loss compared to any other diet plan. It is always advisable to start any plan under the supervision of one’s dietician to have a healthy diet and a happy life.