The popularity of low-carb diets peaked in 2003. It requires a commitment to a high protein, low carbohydrate meal plan. Unlike other diets, a low-carb diet allows you to eat as much as you need to feel full. However, because of the restricted eating choices, it requires dedication. This diet plan has provided quick weight loss to the obese.
Definition
A low-carb diet is a method used for weight loss. It requires you to drastically lower or eliminate carbohydrates from your diet. When you eat carbohydrates, some are used for energy, while the rest become fat and are stored in your body, usually resulting in weight gain. This diet operates on the premise that consuming fewer carbohydrates will force your body to burn stored fat. Although Dr. Robert Atkins popularized this lifestyle, he did not originate the concept of a low-carb diet. Dr. Richard Mackarness was one of the first to suggest the low-carb diet for weight loss in 1958.
Function
Insulin in your body converts any carbohydrates that are not used for energy into fat. When you restrict you carbohydrate intake your body goes into a state called ketosis. Ketosis is when your insulin levels drops and therefore becomes stable and your glucagon levels increase. Glucagon causes your body to burn fat. You need to reduce your carbohydrate intake to 30 grams or less a day to enter this state of ketosis. People that limit their carbohydrate intake to this level usually lose weight quickly.
Begin
You should first contact your doctor before beginning any weight loss regimen. Then, you should identify the characteristics that can make you a good candidate for this type of diet. If you are overweight and other diet plans have been unsuccessful even though you were in compliance with the diet's requirements, you would be a good candidate. In addition, if you crave starches, such as pasta and bread, and sweets, a low-carb diet can provide the lifestyle change that can make you a healthy eater.
Foods You Can Eat
On a low-carb diet, you can many foods from all of the food groups, although some only in moderation. You can eat all unprocessed meats. Eggs, chicken and fish are all low-carb foods. Unprocessed cheese can be added to meals and makes a great snack. Most green vegetables, including collards, spinach and kale, are healthy and low in carbs. Some fruits that have low sugar counts can be consumed in moderation, such as cherries, strawberries and avocados. Most nuts, butter, margarine and heavy cream are all low-carb items that can help you get through each day. You can also find many low-carb processed foods and snacks in the diet aisle of your local grocery store.
Restricted Foods
To be successful on a low-carb diet, there are also many foods that you should avoid. Don't consume anything that contains sugar, such as cakes and pies. Be sure to read nutrition labels, because many foods contain hidden sugar. Stay away from pasta and anything containing white processed flour, such as gravy and white bread. Do not consume high-sugar fruits, such as bananas and oranges. You will generally need to eliminate all starchy and sugary foods, because they all have high carbohydrate counts. Become an avid label reader; you will be surprised what foods are high in carbohydrates.
Benefits
One of the most important benefits of the low-carb diet is weight loss. You may lose 6 to 10 pounds a week in the first two weeks. Even as you progress on the diet plan, you may continue to lose 1 to 3 pounds a week while never experiencing hunger. This diet also leads to the stabilization of your blood sugar levels and a decrease in your insulin level, which are both health benefits. You may even rid yourself of the need for insulin if you're diabetic. In addition, you may experience a decrease in your cholesterol levels and your blood pressure.
The low-carb diet has many benefits to your health and well-being. It also promotes a lifestyle that can lead to changes that will improve your overall well-being. If you have tried every diet out there, it may be time to try one more.
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