Table of Contents
Why is the Population Becoming Fat? ………. 3
What Is A Low Carb Diet? …………. 4
The Benefits Of A Low Carb Diet … 5
Are Low Carb Diets Safe? ………….. 5
A Low Carb Sample Meal Plan …… 7
Shopping Advice For Low Carb Dieters ……… 8
Eating Out On A Low Carb Diet ….. 9
Maintaining A Low Carb Diet …… 10
Common Mistakes On A Low Carb Diet …… 11
Start A Low Carb Diet Today ……. 12
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What Is A Low Carb Diet?
We often hear about low carb diets and how successful they prove to be in losing weight, but what is a low Carb diet exactly?
The term “low-carb” means low in carbohydrate. Carbohydrates are usually found in foods like pasta, potatoes, fruit, bread and rice. A low carb diet does not entail any specific diet nor does it include well-defined steps to losing weight.
It is a rather loose term that varies according to the person who uses it. Some common features though, include consuming foods that are low in carbohydrate and glycemic. The consumption of carbohydrates leads the body to excrete insulin.
As carbohydrates get digested, glucose -the effect of insulin excretion- either gets burned by our body if it we need immediate energy or else gets stored as fat. More seriously, after consuming a meal that consists mainly of carbohydrates, the level of insulin in our body goes suddenly up and after a short time suddenly down. This effect causes us to be hungry only after 2 or 4 hours from our last meal, leading us to a vicious circle of being hungry, then eating and finally storing fat.
The main ways to define a low carb diet, following the initial question “What Is A Low Carb Diet?”, is to clarify whether you are talking about the actual carbohydrate that an adult consumes daily or about the percentage of the calories in a person’s diet that comes from carbohydrates.
The usual amount of calories that are allowed in an adult’s diet is about 50-60%. So any percentage of calories coming from carbohydrates that is below that, can be thought of as low carb.
The most common misconception about low carb diets is that people who follow this kind of eating plan are actually striving to consume a zero amount of carb. That is not only untrue but it is also near to impossible considering that carbohydrates are hidden in most of the food we consume, especially processed food.
A diet low in carbs, as the name itself demonstrates, tries to reduce the carbohydrates in a low level, not eliminate them completely.
Another common myth is that a low carb diet forbids you from eating fruits and vegetables. The truth is that this food category is rich in carbohydrate, but that does not mean one should eliminate them from their diet. Fruits and veggies are the carbohydrates one should consume in a diet that is low of, but not deprived of carbs. Among the benefits one could gain from following a low carb diet, is first and foremost the loss of weight and the increase of energy. People find themselves to be less sleepy and have better concentration and some cases have shown that people are experiencing a better mood.
Bad thoughts and feelings seem to be seriously reduced or lifted away. One cannot overstate the beneficial results of low carb eating habits. People have noticed improvements in their metabolism, a benefit that is considered to be a kick start for a diet focused on losing weight, even if the weight loss is initially insignificant. A shift in the metabolism is indispensable on the road to a healthy way of life and weight loss process.
The Benefits Of A Low Carb Diet
When you choose a diet, you want to make sure there are plenty of positive benefits beyond losing weight. You want to be healthier overall by eating in the manner the diet instructs you to eat on a daily basis. You also want to be able to follow the plan for life instead of just a few weeks or months. The benefits of a low carb diet will provide the healthy daily plan you can implement for life.
You may not realize that eating carbs can increase the chance of negative health issues. By reducing the volume of carbs daily that you eat, some medical conditions you often experience may occur less often. The frequency of headaches, joint pain, and trouble concentrating will diminish when you reduce the intake of carbs. This may help you reduce the amount of pain medicine you take when the pain of headaches and joints go away. So you will feel healthier and save money on medicine by the benefits of a low carb diet.
Often when you diet mood swings can cause the process to be difficult. The highs and lows of mood and energy can cause you to binge eat. Another benefit of the low carb diet is the balancing of mood and energy. Actually the body gets more consistent energy from protein and other nutrients than from carbs. Carbs bring on short term energy spurts that will drop your energy level quickly once the carbs are digested. By lowering the volume of carbs you eat, your energy will come from other nutrients that are more consistent energy reducing mood and energy swings.
If you enjoy exercise and want to tone and build muscle tissue which helps fight fat in your body, a low carb diet can help. After a workout your muscles are very sensitive to insulin and do not need as many carbs as some people may think. By eating a low carb diet, your muscles after a workout will draw in more amino acids from your meal. The amino acids will help the muscles heal from the workout quicker and burn more fat.
The impact or prevention of diabetes can be helped by a low carb diet. If you have diabetes a low carb diet may help balance your insulin level more throughout the day. If you have family members with diabetes and want to avoid getting the disease yourself, a low carb diet is a good healthy way to naturally balance your insulin. So as you can see, there are many benefits to a low carb diet beyond just losing weight. You will see an improvement in your weight but you will also have more energy and feel healthier. That is the goal of losing weight as well; to be healthier.
Eating more vegetables and proteins as well as fruits and nuts can be a good start to a low carb diet. Gradually reduce your intake of breads, sweets, and items made from white flour and white sugar. You can find many low carb diet recipes for free on blogs, websites, and food preparing television shows.Other Details
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