A relatively easy regime, tried by many men and women, is the popular low-carb diet for weight loss. You will not encounter many limitations and deprivations, yet there will be real results. With a low-carb diet, you will get used to it quickly and easily if you follow some necessary steps and exclude most of the carbohydrates.
The essence of a low carbohydrate diet for weight loss
In this diet, the basic rule is to limit the intake of foods containing carbohydrates. They should make up about 20% of your daily calorie intake but should not be completely ruled out.
It is vital to achieving consistent new insulin during a low carbohydrate diet. It is the only hormone that lowers blood sugar, reduces the concentration of free fatty acids, and promotes glucose uptake by cells, which is converted to glycogen.
To ensure some balanced intake of other micronutrients when losing weight, you can choose one of two varieties of low-carb diets:
High-fat NVS – Greater fat intake
High Protein NVD – More protein intake
Depending on how many pounds of fat you have to download and how much physical activity you can choose, the one that is right for you. In both cases, the result is fat melting and slimming without reducing muscle mass. During a low-carbohydrate diet, the body mainly extracts energy through fat oxidation.
Allowed foods during a low-carb diet for weight loss
To ensure unprecedented success during a low carbohydrate diet, take meals with a low glycemic index, such as:
- Brown rice
- Oat flakes
- Whole grain bread
- Peas, lentils, and seeds
- Meat and meat products – lamb, pork, chicken, beef
- Fish and seafood – salmon, trout, and cod are best suited
- High-fat dairy products – yogurt, cheese, cottage cheese
- Vegetables – Spinach, broccoli, carrots, cauliflower
- Raw nuts – nuts, almonds, hazelnuts
- Olive oil and liquid oils – coconut oil, fish oil from the liver, and others.
The requirement to monitor the glycemic index is important because it indicates dietary development in people with diabetes or obesity.
What is prohibited during a low carbohydrate diet?
As with any weight loss diet, there are some limitations here. They are tiny and are reduced to:
No frying or frying;
Removal of white bread and other pastry
Potatoes, sweet fruits, and all with lots of salt or sugar
Alcoholic and carbonated beverages are also not suitable for a low carbohydrate diet.
At the same time, the amount of water you need during weight loss may increase. So be sure to drink water, and if you do happen, always bring one of the comfortable bottles filled up.
How To Eat During A Low Carb Diet For Weight Loss |
During a low-carb diet, meals for the day can be at regular intervals – every 2-3 hours, for example. Immediately after getting up, you can eat sour fruits – cherries, oranges, grapefruits, tangerines, lemon, pineapple, kiwi.
Superfoods will also greatly help further enhance the effect of a low carbohydrate diet. Fermented foods with live bacteria are also your ally in the mission of weight loss, as well as those rich in selenium – fish, mussels, eggs.
Advantages and disadvantages of weight loss regimen
The top 3 benefits of a low-carb weight loss diet include:
Easy to follow
Guaranteed to help burn fat
Effective and relatively healthy for a short period
In addition to all these benefits, people who are not physically stressed can try a low-carb diet.
However simple it may seem, you can achieve even more with a low carbohydrate diet by taking essential vitamins and minerals. In addition, if you have the time to exercise, you will enjoy even better results from your weight loss. Also, running or doing cardio exercises three times a week, you will feel the ease of progress.
Disadvantages may include possible kidney problems and fatigue or mild fatigue when losing weight. This mode is not suitable for an extended period – the maximum is up to 2 months.
To end up with
As mentioned earlier, you should not completely deprive yourself of carbohydrates during a low-carb diet. This is true for people with heavy occupations and high levels of physical exertion. Fasting days during a low-carb diet are an excellent method of slowing down your metabolism and preventing you from going into a weight loss regimen.
Carefully read the ingredients of the foods you choose and cook healthy. With a low low-carb diet, you will achieve what you want quickly and without much effort. To save your results, switch to balanced and nutritious food.
We wish you luck!