Low Carb Diet Explained
No diet program is complete without the proper instruction on how to use it and some form of physical activity. If you want to lose weight, live longer and healthier, then you should modify the way you eat and exercise.
The low carbohydrate diet is one which bases its foundation on consuming foods that are high in protein.
Usually the amount is somewhere in the range of 35% of the total caloric intake.
A low carb diet lowers the risk of certain diseases, however, experts say that eliminating carbs may have adverse effects on a person’s mood.
Not all foods are high in protein.
Nonetheless, you can prepare those that are protein rich as a tasty meal.
It’s not uncommon to consume celery, fresh parsley and garden onions in preparation for a meal, however, you should stay away from sides resembling corn, macaroni, spaghetti and potatoes.
Making the switch can be effortless, however, it could be most difficult for numerous of individuals.
You should expect to have cravings, but you should also reject the temptation to eat outside of the guidelines, especially in the beginning.
To make the transition easier, gradually reduce the amount of unhealthy carbohydrates that are not on the list instead of quitting cold turkey.
Carbohydrates stimulate specific chemicals in the brain, although these chemicals have a tendency to reduce stress, the results are that those cravings for certain carbohydrates will likely incline if you suddenly deplete them.
The rule of thumb is that planning for meals, at least a week in advance, makes staying on track easier as it takes the anxiety out of what to have for dinner.
Traditionally, a low carb diet uses fresh and natural foods rather than a box meal program
Its focus is on primarily ingesting meat such as pork chops, bacon, veal, beef (steaks) and lamb, although you should not overlook fish or seafood.
You will be glad to know that other foods such as eggs, tofu and beans are excellent sources of protein.
While on a low carb diet, you can drink coffee, tea, sodas (excluding sodas bearing artificial sweeteners) and naturally, water.
Every now and again, you can treat yourself to a dark chocolate bar, preferably one that is organic and a glass or two of dry wine.
Consuming either of those products, dark chocolate and dry wine, can be healthful when taken in moderation due to the antioxidants found in them.
Foods To Eat – A Low Carb Diet Meal Plan
Include plenty of vegetables, meat, fruits, dairy that is high in fat content, seeds, seafood, eggs and healthy oils to your shopping list. Make sure you have an assortment of veggies and gluten free grains added to the top of the list.
- Eating large quantities of cauliflower and broccoli can be filling, however, we do not recommend while on a low carb diet. As an alternative, eat more asparagus, carrots, eggplant, green leaf vegetables, mushrooms,, and pumpkin. Consequently, a large quantity covers at least half the plate so, don’t be afraid to pile it on;
- The best meat to pick out is lean meat or meat from an animal that was pasture or farm raised. Satisfying the need for essential fats is as elementary as eating trout, salmon or mackerel. Cook with olive oil or add it to foods as much as possible or oils containing monounsaturated fat;
- Avocados, apples, strawberries, and oranges are excellent ideas as snacks, however, you should not eat a lot of the ones containing a high sugar content. Concentrate more on the fruits which are low in sugar, such as lemons, cantaloupe and limes;
- In addition to fruits, you may prefer to nibble on walnuts, cashews, pistachios and sunflower seeds in between meals;
- Whole grain foods… pastas, breads, barley and brown rice are only portions of a low carb diet that are fiber rich;
- Yogurt, cheese and butter gives you the high fat content that could be beneficial as well as coconut oil, olive oil and cod fish liver oil.
You should eliminate sugar or products containing saccharin and sucralose, gluten grains (wheat), trans fats and vegetable oils from your pantry.
If you didn’t know, many of the advertised cereals and dairy products are low in fat, therefore, you may need to take another peek at your breakfast foods.
With these suggestions in mind, it won’t be difficult to consume 60 grams of carbohydrates daily.
Typically, the daily limitations range from 60 – 130 grams of carbohydrates or about 240 – 520 calories.
You can do less than 60 grams, however, a moderately restricted diet is just as effective for losing weight as a low carb diet.
Deciding what to eat depends on your wellness goals and your current medical report.
The Bad News (Side Effects) About a Low Carb Diet
Studies show that without many of the carbs you give up using a low carb diet, you may suffer with depression or stress.
Stress produces hormones that encourages a person’s appetite, therefore, it’s hard to do away with carbohydrates and the expectation to do so for long periods of time is unreasonable or says the experts.
For that reason, numerous people give up.
As always, you should check with your primary physician before making adjustments or changes to your diet or before starting a new regime.