A low carb diet is one that restricts the number of carbohydrates you consume. Carbohydrates provide energy and aid in digestion, and they can be either be simple or complex. However, an excessive intake of carbohydrates may lead to weight gain and excessive blood sugar.
Low carb diets, like the Mediterranean diet, are intended to mitigate weight gain and other complications that may arise from consuming excessive carbohydrates. A low carb diet also aids in reduced sugar levels, increased energy, improved clarity of thinking, and reduce reliance on medication.
The reduced sugar levels are as a result of a lower intake of glucose, and this is especially helpful for persons who have diabetes. With the right low carb diet, someone suffering from diabetes two can get off his or her medication. The amount of energy for a person suffering from diabetes increases because reduced intake of glucose frees up insulin in the body, hence the effective conversion of the carbs in the blood.
Reducing the carbohydrate content in your diet leads to weight loss because, first, your appetite is reduced. A reduction in appetite translates to lowered calorie intake, which eventually aids weight loss. Moreover, since carbs are some of the highest sources of calories, reducing their levels means you don’t gain any extra weight.
Best Foods to Eat When On a Low Carb Diet
Eating fewer carbs doesn’t necessarily mean that the quality and quantity of food that you consume is reduced. The foods you can consume when on a low carb diet include:
1) Meat
Any meat is recommended, and this includes beef, pork, poultry, lamb, and game, among others. You can also eat the fats on them, but it is best if the meats are organic or grass-fed.
2) Fish
All kinds of fish are recommended, and they include salmon, trout, and haddock, among others. The best recommended is wild-caught fish.
3) Eggs
Scrambled, boiled, omelets, and fried eggs are all recommended. It is best to consume organic eggs.
4) High-Fat Dairy
Recommended are options like real butter, heavy cream, cheese, yogurt, and sour cream, among others. These dairy products should have high-fat content, but ensure that you avoid dairy products containing a lot of milk sugar.
5) Fruits and Vegetables
Apples, strawberries, oranges, cauliflower, broccoli, kale, spinach, eggplant, and carrots are all recommended when on a low carb diet. These provide the vitamins that your body requires.
6) Nuts and Seeds
When you want to treat yourself, nuts are healthier options than popcorns, chips, or candy.
Foods to Avoid
There are foods that you should avoid when on a low carb diet to ensure effective weight loss. They are:
- Sugar: Includes sugar, candy, ice cream, and fruit juices.
- Starch: Includes bread, pasta, french fries, potato chips, rice, and potatoes, among others.
- Margarine: It is a hydrogenated oil containing high amounts of unhealthy fat.
- Beer: Avoid beer as it is concentrated with a lot of carbs. If necessary, ensure that you consume only low carb alternatives.
A low carb diet has an array of benefits and to effectively pull it off; you need to avoid certain foods. However, ensure that you consume little amounts of carbohydrates because your body requires the energy derived from them.
