Low carb is a diet that reduces your carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. The diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
How Does a Low Carb Diet Work?
Fundamental sources of energy for the body is carbs, protein and fats. By reducing the intake of carbs and increasing the fat intake causes the body to switch over from carbs (which is the primary source) to fats.The fats are deposited and then converted into sugars which are then utilized by the body for its functioning.The low carb diet is more effective than the others as the body is not stressed.
What Should I Eat?
Meat: Any type, including beef, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass-fed meat.
Fish and shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid commercially bred fish.
Eggs: Boiled, fried, omelette, etc. Preferably organic eggs.
Natural fat, high-fat sauces: Using butter and cream for cooking
can make your food taste better and make you feel more satiated.Try Béarnaise or Hollandaise sauce, check the ingredients and make it yourself. Coconut oil and olive oil are also good options.
Vegetables that grow above ground: All kinds of cabbage,cauliflower, broccoli, cabbage and Brussels sprouts.Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers and tomatoes etc.
Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar.Avoid flavored, sugary and low-fat products.
Nuts: Great for a TV treat instead of candy (ideally in moderation).
Berries: Okay in moderation, if you are not a super strict or sensitive. Great with whipped cream.
What Do I Drink?
Water, Coffee and Tea
What Should I NOT Eat?
Sugar: The worst. Soft drinks,candy, juice, sports drinks,
chocolate, cakes, buns, pastries, ice cream, breakfast cereals.Preferably avoid sweeteners as well.
Starch: Bread, pasta, rice, potatoes, French fries, potato chips,porridge, muesli and so on. Whole Grain products are just less
bad. Legumes, such as beans and lentils, are high in carbs.Moderate amounts of root vegetables are OK.
Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits,tastes bad.Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.
For the diet to affect us it must be complimented with exercise. The combination of health and exercise is key to a healthy lifestyle.
Let us know how a Low Carb Diet helps you maintain fitness in the comments section below.
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