Everything that you must know about the low carb diet to succeed
A diet which is low in carbohydrates but rich in natural fat, you can call that a low carb diet, Atkins diet or keto diet. In the past, we tend to believe in a misconception that all kind of fat is harmful towards our body. But the truth is that natural fats are your friends to lose body weight quickly. The misunderstanding builds because of the preserved low-fat foods we usually saw in the supermarket. They are full of sugar and unsaturated fat which makes you gain more body weight. If you’re going through a process of weight loss, then it will definitely create significant obstacles in your path.
But the same thing is not eligible for low carb foods diet. This kind of diets drops the insulin hormone. These hormones are the main reason behind the belly fat. Its primary function is to store belly fat in your stomach. So when the production goes low then the size of your appetite also decrease. I am going to discuss with you more about this type of diet plans. Follow the rules and stay fit and healthy.
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All the main fundamental points of low carb diets
Your low carb diet food should be chosen wisely. A small mistake can take you far from your actual goals. Mainly, there are three things to depend on before making the routine:
- How healthy you are when you are starting the carb diet plan
- How much exercise you used to do on a regular basis
- The amount of figure you want to lose
If you keep these small things in your mind and choose your diet according then, there is a possibility of a good result. You can also take some help from a health consultant before going for it. I can only tell what used to be good for average people. But the health expert can tell you what is especially suitable for your health.
Some people should always stay away from low carb diet
Usually, a low carb diet is suitable for almost all types of people. But there are some situations when you should stay away from these kinds of diets.
i) When you are taking diabetes medicine
During this chronic disease, your body does not allow you to digest carbohydrates effectively. The regular breakdown functions of carbs don’t work correctly inside your body which can call severe problem for your body.
ii) When you are taking high blood pressure medicine
In this period, if you start a keto diet, then there is a possibility of low blood pressure. You may not see the effect within in the first week, but slowly you will begin to see the impact.
iii) If you are breastfeeding your child
During the breastfeeding period, your body starts to lose lots of sugar. If you choose to start a keto diet in this period than you can face ketoacidosis. It is a dangerous life condition which can raise ketones and blood sugar levels.
If you do not fall in any of this term, then you are ready to go for the ride.
Keto diet has little difference with a low carb diet
Keto diet is also well-known as a ketogenic diet. All types of keto diet are known as low carb diet, but various kinds of low carb diet are not a keto diet. Keto diet helps you to achieve nutritional ketosis condition. When your body produces and uses ketone for fuel in a particular metabolic state is known as nutritional ketosis. You can test the blood to measure your ketone level.
In a medical word, if the ketone level is under 0.5mmol/L, then you are in a low carb diet. Day by day the popularity of this kind of diet is increasing at a reasonable rate. The reason behind the success is the better possibility of steady weight loss . Many scientific researches have been done and figure out the effectiveness of this diet plan.
Custom Keto Diet Meal Plan
The keto diet plan helps individuals reach their weight loss goals by following a low carb, high fat diet. This plan will help you shed excess fat, improve your health, and help you control your appetite. And you know the best part? You can enjoy delicious, satisfying meals that are easy to prepare!
Things to know about the keto diet and the Atkins diet
The main similarity between the diets is that both of them are low in carbohydrate. They restrict you from taking much carbohydrate foods. They will help your body to burn your belly fat into essential fuel. Atkins diet was introduced by cardiologist known as Robert Atkins in 1972. This diet plan has four phases. In the introductory phase, it only allows you 20 to 25 gram of net carbs. In phase two the limitation goes up to 25 to 50 gram. In the third phase, net carbs are allowed up to 50 to 80 gram, and the last phase allowed up to 100 gram of carbs.
On the other hand, the keto Diet follows only a single pattern. It was introduced in 1920. This diet plan reduces your carb intake down to 5%. After following this diet for some days, your body will enter into Ketosis condition. If you decided to go with any of this diet plan, then it can help you to reduce 4.6 to 10.3 lbs of belly fat within some months.
Foods to eat when you choose to follow a low cart diet
Pork, bacon all are a great example of low carb meats. But you should not take them more than once or twice in a week. Tuna, salmon, shrimp are sea fishes which are tremendously low in carbohydrate. Ahi tuna poke, tuna patties, spinach feta salmon burger and easy thai green curry with shrimp are all delicious seafood which you can taste during your low carbohydrate diet plan. Eggs are rich in Omega-3 fatty acid which makes it also a good candidate to enter into your diet chart.
Vegetables like spinach, broccoli, cauliflower, carrots and fruits like apples, oranges, strawberries, blueberries contain a small amount of carbohydrate. You should also change your regular oil with coconut oil or olive oil. Dairy Foods, nuts, and seeds can also be added to your diet plan if you choose to consume less carbohydrate. Dark chocolate contains 70% of cocoa, and dry wines with no sugar can also be added in your chart.
Foods to eat when you choose to follow a low cart diet
Some foods are very harmful towards your low carb diet. In this diet, you are not allowed to take more than 20 to 100 grams of carbohydrate in a day. Bread is a regular food in most people breakfast. But per slice of bread contains more than 14 gram of carbs. You should also avoid fruits like banana, dates, mango, and pears. Vegetables like corn, potato, beets are also not good for your health.
One cup of cooked pasta contains only 43 grams of carbs and one bowl of baked oatmeal also contain only 32 grams of carbs. Most of the alcohols are bad for your health, but the beer is exceptional. So, you should also stay away from these types of liquid. Sugar mixed yogurt, juices, legumes, honey, and milk, should also be subtracted from your diet chart.
Some low carb delicious recipes that you can taste
There are more than a hundred delicious recipes which you can taste during your low carb diet. Coleslaw, Caprese snack, Snow pea salad, and oriented red cabbage salad all are low in carbohydrates which makes it an excellent recipe for your diet. There are many other delicious dishes with chicken and fish. Keto mushroom omelet, low-carb cauliflower cheese, lobster bisque, keto oven-baked cheese can also become a great candidate to enter in your list. There are too many other tasty recipes which can make your low-carb dieting period awesome.
Your health should always be your first priority. When health is excellent, then the world will look great. If you are facing problem in your life for a heavyweight, then you should immediately start a low-carb diet. It will make your life more beautiful and impressive. Always try to stay fit and healthy.
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