Are you trying to slim down and eat healthy by ditching continuously on carbs?
Well, Zero carb diet is neither easy to achieve, nor it is very sustainable.
Carbs are important for your body and you can still lose weight if you stick to low carb diet by eating them in moderation or including healthy carbs in your diet.
A lot f studies have recommended that low carb diet is much more effective than a low fat diet plan. Thus, you must consider the role of carbs in the body and understand how it will give a boost to your weight loss plan. We will also discuss the way to eat it for best results.
What are carbohydrates and its role in our bodies
Carbohydrates are a nutrient that our body needs. It is an organic compound which is made of hydrogen, oxygen and carbon and the main source of energy that our body demands. Before fat, protein or alcohol is used by the body, then the carbohydrates are used and it is recommended by most of health experts. It is because about 45 to 60 percent of our energy is from the carbohydrates.
Why our body needs carbs?
Carbohydrates offer the most of the energy that our body needs and it has part of many proteins and lipid fats which is necessary for our body to induce several bodily processes.
We have a good bacterium in our intestines which help to digest the food properly and carbohydrates provide that good nutrient to our body.
It also protects our muscles because being the first source of energy for the body, proteins will be used from our muscles which mean the body eats its own muscles efficiently.
So, excluding them from our diet is not a good thing. If you want to lose weight you can switch to low carb diet plan. It is a well know diet for shedding extra pounds easily.
Advantages of a balanced low carb diet:
To achieve your weight loss goals and to maintain weight, you definitely need balanced diet and nutrition which will help you to be fit and healthy. This diet is not new and it has been used in the medical community for enormous health benefits.
It offers fast weight loss results, helps one to keep control over his or her hunger, reduces the risk of certain cancers, controls the level of insulin in the blood sugar, reduces the risk of heart diseases and improves cognitive performance.
Let’s not forget the low carb diet side effects because you would need to face some and getting over these side effects is vital to stick to the plan and stay healthy.
Some common side effects are leg cramps, constipation, headache, heart palpitation and reduced strength during a physical workout. You may feel irritated. The good thing is that these symptoms may fade away after a certain span of time, but if these interfere with your goals, then you need to do something about it.
Hence, here is a cure. The cure is water and salt. Increase the intake of water and salt. You can also have a glass of water with some salt in the morning. During the first week, you can implement this remedy. Secondly, there should be enough fat in your diet.
Which plan to stick to and how much carb you should consume each day?
Well, there are some basics when it comes to eating foods low in carbs. It depends on how healthy you are, how much you exercising, how much weight you got to lose and different other factors.
So, the low carb foods you need to include in your diet are, fish, vegetables, eggs, meat, seeds, nuts, fats, healthy oils and nongluten grains(wheat, barley, rye, spelt, etc.) You must eat coconut oil, butter, olive oil, sunflower seeds, almonds, apples, oranges, strawberries, spinach, broccoli, carrots and many others.
You must not eat seed oils, sugar (candies, fruit juice ice cream, etc.), HFCS, highly processed foods and Trans fats (hydrogenated oils or oils that are partially hydrogenated). You must avoid artificial sweeteners, soybean oil, corn oil, canola oils, etc.
Another important question which arises is how many carbs in a low carb diet?
Most of the low carb diets limit the intake of carbohydrate, which should be 50 to 150gms. So, if you are consuming 2000 calories per day then your carbohydrate intake must be between 900 to 1200 calories per day.
So you see you have a lot of choices when it comes to low carb meals. You can also consider high protein low carb diet foods to eat to keep your diet highly balanced and effective. See, protein is an important part of the diet too and you can enjoy so much good variety when it comes to protein rich foods that are low in carbs.
You can eat this in moderation. For example, meat, fish, turkey, beef, chicken, salmon, cod, prawns, etc. If you are a vegetarian then you can eat almonds, cheese, eggs or egg whites, walnuts, tofu and peanut butter.
During the first two phases you can include these foods to your diet and in phase 3 of your diet plan, means when you are nearing to maintain your weight and have just a few pounds to lose, you can include pulses and beans.
With this diet, you can enjoy long-term benefits. Protein offers lasting energy to body and a diet that is low in carbs help to burn fat for energy instead of carbs. There will be no muscle loss and metabolism will become fast. Excluding fat from the diet will not help you in the long run and results will be for short time. A diet that is low in carbs will give adequate nutrition to the body and burn the fat easily. You will be able to maintain your weight which you have lost quite easily.
Begin an effective weight loss journey today and see great results within few months without depriving your body of the proper nourishment it needs.