A Low Carb Diet Plan
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. Therefore, for maintaining a healthy body and looking good we must follow a proper Diet Plan.
For a diet to be ideal, it must be nutritionally balanced, i.e., it must include a wide variety of foods with enough calories and nutrients. And a Diet Plan should be easy to follow so that one can maintain the consistency following it throughout his life. Nutrition plays a great role in your health.
As we all know that negligent and mismanaged eating habits lead to a health problem called Obesity, people are affected by it globally. It is the major cause of diseases like diabetes, heart attack, different types of cancer, osteoarthritis, etc. Hence, a suitable diet plan will play a vital role to escape from Obesity.
Low carbohydrate or a Low Carb Diet Plan is a diet with less assemblage of carbohydrates with an increased proportion of protein and fat. It is recommended to the people who are obese and diabetic, with high cholesterol levels, high blood pressure, and hypoglycemia.
Excess intake of carbohydrate results in weight gain because it allows the 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.
Moreover, a low carb diet is beneficial as it promotes decreased amount of insulin production and allows consumption of fat as an energy source.
Various components of a low carb diets are saturated fat like stearic acid found in beef and other fats including coconut oil, olive oil, butter, cheese, lard, fish oil, tallow, palm kernel 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.
Before taking “Weight Loss” sessions one must know the actual requirement of Weight Loss Supplements. If you need to burn more calories throughout the day, you may need thermogenic supplements. If you need to control your overeating habit, then you may need appetite-control supplements.
With a boom in the weight loss industries, we see plenty of weight loss products everywhere. Weight loss supplements include pills from USDA-approved Sun Pyramid health, fat-burners, stackers, and other diet or sports supplements.
When we come across the word “Herbal,” we feel that it is all safe to consume it, but it was reported that herbal pills containing Ephedra have shown many side effects similar to weight loss drugs. So, manufacturers are now trying to make weight loss supplements Ephedra free.
As the saying goes “slow and steady wins the race.” Accordingly, if everyone follows a diet plan thoroughly without any break and without taking help from weight loss supplements, the result will be permanent, health-friendly, and more satisfying.
When More Is Better
When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means “stop eating”.
A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.
As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often.
The body’s a wonderful mechanism. It’s geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you’re starving.
To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last-ditch effort to save itself from what it thinks is imminent death.
This is bad on two fronts.
First, by using muscle tissue for energy you’re losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state.
Fat, on the other hand, doesn’t need any energy to support it. It’s simply “dead” weight.
Secondly, the body will start storing more fat because it’s preparing itself for the worst. Your survival is your body’s most important concern so it’ll do whatever it can to stay alive.
So what can you do if you want to eat less without starving yourself and sending your body into this defense mode?
Eat smaller meals more often throughout the day.
This works on two levels.
By eating more often you won’t get hungry as quickly and your metabolism will stay raised because you’ll be digesting food more often. Digesting food uses calories just like any other physical activity.
So, here’s the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies.
This can be accomplished with a little planning and preparing in your spare time.
Cook your week’s worth of meals – skinless chicken an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store – and refrigerate it in separate packages, one for each meal.
Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!
Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend.
Buying some disposable storage containers can help keep things convenient and organized.
Try to eat every three hours to keep your metabolism and energy up. This’ll help you stay away from those snacking binges too.
Also, drink lots of water. Water will help to cleanse your body and make you feel full.
So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better!
Low Carb Diet – Is It A Good Way To Lose Weight?
It is a true fact that the people following a low fat diet lose weight drastically. But the recent clinical studies prove that people reducing carbs steadily, lose weight still rapidly. Look at the negative and positive aspects of the diet before committing to it.
There are different kinds of diet introduced by the medical experts such as Atkins diet, South Beach Diet, the Zone Diet, Sugar Busters, and Protein Power diet etc which aim at reducing the consumption of fatty foods.
The two main ingredients that increase your weight rapidly are refined flour and sugar. They increase the glucose levels in the blood and help the pancreas to produce more excessive insulin.
Due to the excessive amount of insulin the carbs are easily converted into fats. When your food comprises low carbs, the pancreas produces less insulin. The unnecessary storages of fats are burnt and you swiftly start losing weight. When you stick to the low carb diet the level of glucose in the body is less and you are less prone to diabetes.
Due to the increased level of insulin production, hormonal changes take place and you develop blocked pores in your skin. These problems later lead to skin diseases like acne, pimples, whiteheads etc.
Some people cannot simply desert the carb rich foods because they are strongly accustomed to the taste. Such people must use substitutes like breads with wholesome grains. You can continuously enjoy your favorite dishes while reducing your weight.
Apart from abiding to a particular diet pattern, it is also important to plan an exercise routine. As far as possible, keep a track of your weight and gradually increase your exercise duration. Make sure that you are strictly following your diet pattern you have chosen.
Low carb diet is a very good way to lose weight.
Just How Safe Is A Low Carb Diet Plan?
Whether you’re in a grocery store, a restaurant or just watching the commercials on TV during your favorite show, you are bombarded with ads and special menus singing the praises of the virtues of the low carb diet. This low carb craze has virtually swept the western world and has dieters everywhere seeking out low carb this and low carb that with many reporting weight loss as a result!!!
This is great news right?
Finally, an easy diet plan that makes you lose weight and you can eat lots of food as long as they have almost no carbs in them!!! But have we really struck gold, or have we simply struck fools gold? Is the idea of eating a low carb diet for weight loss really a good idea or are there any side effects that may come with these diets that adversely affect our health?
Consider this, many people want something for nothing and this way of thinking also applies to those looking to lose weight but unfortunately there is no miracle substitute to good sound nutritional practices. Our society is one that values “quick fixes” which is why the low carb diet plan is a perfect fit for this society’s way of thinking. This is what makes it so appealing.
It is true that a large amount of weight will be lost as glycogen (stored carbohydrate) depletes in the muscles and liver, but this weight is from water, not fat loss which is not good for body composition or overall health.
It is also true that the body will rely on free fatty acids for fuel when muscle glycogen is depleted, but the body will rely much more on amino acids (protein) from the breakdown of lean (muscle) tissue as well so while you may burn fat, you will also burn more muscle as well and remember, your heart is also a muscle!
In addition to this, those on a carb-restricted diet have lower energy levels and shorter time to fatigue during physical activity which means any activity will likely be in shorter durations.
The fact is you need carbohydrates for your brain, heart, and muscles as well as other vital organs. The main fuel of the brain and central nervous system is glucose, which is obtained most easily from carbohydrates.
If carbohydrates remain unavailable for several days the body tries to conserve protein by producing an alternate fuel source known as ketones from the partial burning of fatty acids. As this breakdown continues, these ketones build in the blood causing a condition known as ketosis. Initial weight loss is not from fat but from water from the kidneys trying to rid the body of excess ketones.
Low carb diets make the blood more acidic, causing potentially serious and unwanted side effects like headaches, bad breath, dizziness, fatigue, and nausea. Also when carbohydrate stores are depleted in the body, the rate at which fat is metabolized is reduced meaning that carbohydrates are necessary for the ability to metabolize fat effectively.
And keep this in mind, carbohydrates do not make you fat, calories, in general, make you fat so the most effective weight loss plan is simply to adjust your calorie intake to be in the right range for your own individual needs with the proper balance of nutrients.
The fact is, just because you seem to notice a loss of overall body weight in the initial stages of a low carb diet doesn’t mean it is a good solid safe means of going about embarking on a weight loss venture. There is no substitute and there will never be a good substitute to a good sound nutritional plan coupled with a moderate exercise plan and making that plan a lifetime venture.
Who Should NOT Follow A Low Carb Diet?
While a low-carb diet has many proven benefits, it’s still controversial. Please note that starting a low carb diet plan may require caution for the following types of people:
- Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
- Taking blood pressure medication? Learn more
- Breastfeeding? If you are nursing a baby, learn more
Please be sure to discuss any changes in medication and relevant lifestyle changes with your doctor.
Low Carb Fad Diets Revealed
With all of the conflicting studies and open interpretation of advice, it’s no stunner that disorder reigns when it comes to the value and safety of a low carb diet plan. Whether it’s Atkins, the South Beach, or another low-carb setup, as many as 30 million Americans are doing a low-carb diet.
Advocates swear that the elevated quantity of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health conditions. Critics, on the contrary, attribute obesity and associated health conditions to over-consumption of calories from any source, and shortage of physical movement.
Critics also contend that the shortage of grains, fruits, and vegetables in low-carbohydrate plans may lead to deficiencies of some key nutrients, like fiber, vitamin C, folic acid, and several minerals.
Any plan, either low or high in carbohydrate, can generate substantial weight loss during the primary stages of the diet. But bear in mind, the key to prosperous dieting is in being capable to part with the weight for good. Put another way, what does the scale reveal a year after going off the diet?
Let’s see if we can debunk some of the mystery around following a low carb diet plan. Further down, is a listing of some relevant points taken from the latest studies.
– Differences Between Low-Carb Diets.
There are several popular diets designed to reduce carbohydrate intake. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately larger quantity of the whole caloric intake.
Atkins and Protein Powder diets limit carbohydrates to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters, assert to remove only sugars and foods that raise blood sugar levels excessively.
– What We Know about Low-Carb Diets.
Just about all of the studies to date have been small with a broad range of research objectives. Carbohydrate, caloric consumption, diet length and participant characteristics have varied greatly.
Most of the studies to date maintain two things in common: Not one of the studies had participants with a mean age above 53 and Not one of the controlled studies lasted longer than three months.
Findings on older adults and long-term results are scant. Several diet studies fail to monitor the amount of exercise, and consequently caloric expenditure. This helps to explain discrepancies among studies.
The weight loss on a low carb diet plan is a business of caloric restriction and diet length, and not with reduced carbohydrate intake. This discovery suggests that if you desire to lose weight, you should eat fewer calories and do so over a prolonged duration. Little data exists on the long-range safety of low-carb diets.
In spite of the medical community concerns, no short-term adverse effects have been established on cholesterol, glucose, insulin, and blood-pressure levels amongst participants on the diets.
Adverse effects may not be exposed because of the short period of the studies. Researchers have found that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high-fat diet.
The extended range weight difference for low-carb and other types of diets is comparable. Most low-carb diets invoke ketosis. Some of the potential consequences are nausea, vomiting, abdominal discomfort, and confusion.
During the first stages of low-carb dieting, some fatigue and constipation may be encountered. Usually, these symptoms go away quickly. Ketosis may also give the breath a fruity odor, somewhat similar to nail-polish remover (acetone).
Low-carb diets do not permit the consumption of more calories than other types of diets, as has been frequently reported. A calorie is a calorie and it doesn’t matter whether they originate from carbohydrates or fat.
Study discrepancies are likely the effect of uncontrolled circumstances; i.e. diet participants that cheat on calorie intake, calories burned during exercise, or any number of other factors. The drop-out rate for rigorous low-carb diets is somewhat high.
What Should You Do?
There are 3 significant points I would like to re-emphasize:
– The long-range success rate for low-carb and other types of diets is comparable.
– Despite their acceptance, little data exists on the long-term efficacy and safeness of low-carbohydrate diets.
– Rigorous low-carb diets are generally not sustainable as a routine way of eating. Boredom most often overcomes willpower.
It is clear after reviewing the subject, that more, well-designed and controlled studies are required. There just isn’t a lot of satisfactory information available, especially regarding long-range effects.
Strict low-carb diets generate ketosis which is an unusual and potentially stressful metabolic state. Under some circumstances, this may cause health-related complications. The diet you choose should be a blueprint for a lifetime of better eating, not just a hasty weight loss plan to reach your goal.
If you can’t see yourself eating the prescribed foods longer than a few days or a week, then chances are it’s not the proper diet for you. To this end, following a somewhat low-fat diet with a healthy balance of fat, protein, carbohydrate, and other nutrients is beneficial.
If you do resolve to follow a low-carb arrangement, bear in mind that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say men and women on their system should curb the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that just 20 percent of a dieter’s calories should come from saturated fat (i.e. meat, cheese, butter).
This switch comes as Atkins faces contention from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan.
Another alternative to “strict” low-carb dieting would be to give up some of the bad carbohydrate foods but not “throw out the baby with the bathwater”. In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbs such as fruits, potatoes, and whole grains, retained.
When following a strict low-carb diet, make sure you drink enough fluids – water and/or sparkling water are the best choices. Make sure you are getting enough salt as well.