The Low Carb Diet for Weight Loss
Low-carb diets are all the rage. Everyone swears by them, from the dedicated athlete to the high-end bikini model. But how can you get the most out of a low-carb diet for weight loss?
Low-carb diets have a number of documented benefits. For starters, eating fewer carbs means lower insulin production. This enables your body to burn excess fat that has been stored in your muscles and liver as glycogen, resulting in weight loss.
Studies have shown many other positive effects of a low-carb diet, including: better skin, more energy, improved concentration, better sleep, reduced muscle and joint pain, relief from intestinal problems, decreased PMS symptoms, reduced headaches (possibly due to a gluten intolerance), and better dental health.
The challenge, as with most diets, occurs when commitment and motivation dwindle. It is important to consider if the low-carb diet is a realistic one for you. While it may lead to great results for your friend, it may or may not be the best option for you. Here are some tips to get you started.
The Low Carb Diet for Weight Loss: What to Eat
Low-carb does not mean cutting out all sources of carbohydrates. In order to maintain a balanced diet, refined carbs should be cut and replaced with smaller portions of whole grains.
In the long run, cutting all excess carbs is not a healthy option, as carbs are vital to your body’s energy production.
A typical low-carb diet includes lean meats, such as fish and poultry (be sure that these are not processed, as they may be rolled in flour). Lots of leafy green and non-starchy vegetables are important as well.
Whole grains are the best option when it comes to carbs, but these should be highly limited. It is recommended that you eat between 50 and 150 grams of carbs a day, depending on your personal goals and needs.
You may want to consult a registered dietician, who is also able to tailor the diet to your individual needs. Bodybuilders and athletes are often advised against this diet because they may not have enough energy to build muscle and strength.
Everyone’s body is different, and personal needs should always be considered first.
The low-carb diet is suitable for a number of goals, from weight loss to overall improved health. People primarily choose this diet because it has proven results for weight loss.