Low Carb Diets
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| Low Carb Diets |
A low carb diets are the diets that limits your carbohydrate intake. The low carb diet can be very effective when trying to lose weight. It can help to regulate and stabilize blood sugars, stabilize your energy level, suppress your appetite and it can help stop sugar cravings. Being on a low carb diet does not mean you have to completely rule out carbs, it just means you ned to cut back and consume less carbs than you normally would. Carbs are a leading factor of weight gain today. Many low carb diets limit carb intake to fewer than fifty to one hundred grams. For some, this may be a drastic change.
Some dieters experience difficulty sticking with a low carb diet. In the beginning, you will experience sugar cravings and some will give in after a couple days. Instead of dieting, the trick is to make this a way of life. Make the decision to live a healthier lifestyle.
It is important to remember to check other ingredients and nutritional facts as well as carb facts when on a low carb diet. You still want to watch the amount of fat you consume. Just because a food is low in carbs, does not mean it is healthy. Read the labels. Some foods that are low in carbs, such as fatty meat, may contain a high fat content and can lead to high cholesterol. This is not true of all low carb foods, but is a general rule to stick to.
Benefits of a Low-Carb Diet
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| Benefits of a Low Carb Diet |
* Appetite suppressant - Many low carb foods are high in protein and have more fat, which fills you up faster and makes you less hungry. If you are not as hungry as you normally would be, you will consume less food and it will result in weight loss.
* Weight loss - If you are less hungry, you will consume fewer calories. Also, consuming fewer carbs forces your body to turn its own stored fat into fuel.
* Can lead to a reduced risk of type II diabetes - By lowering your carb intake, you are also lowering your sugar intake. This will result in less sugar spikes throughout the day. Once consumed, carbs are transformed into simple sugars and released into the bloodstream; resulting in elevated blood sugar levels. A low carb diet helps to promote lower blood sugar levels and helps to regulate blood sugar levels.
* Steadier energy levels- When you consume large amounts of carbs and sugar, your energy levels goes down. By greatly reducing your carb intake, you energy levels will not fall.
* Increased levels of "good" cholesterol levels - HDL is a type of cholesterol, but is often referred to as a "good" cholesterol. HDL helps remove "bad" cholesterol from the body by moving it to the liver where it will be reused or excreted.
*Help reduce the risk of heart disease - Higher levels of HDL lower the risk of heart disease by lowering the amount of "bad" cholesterol in your body. Low carb diets also help to lower triglycerides, which lowers the risk of heart disease.
* Lower blood pressure - Low carb foods tend to lower blood pressure, greatly reducing the risk of major diseases such as stroke, kidney failure, and heart disease.
How Low Carb Diets Work
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| How Low Carb Diets Work |
Whan you consume carbs, your body burns them for fuel. If there is an excess of carbs in your body, the excess carbs are stored as fat and distributed throughout your body. If you drastically cut the amount of carbs you eat, your body will then be forced to burn its own fat to be used for fuel. This will result in weight loss.
Lower Carb Foods
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| Low Carb Foods |
Each low carb diet is different. Some low carb diets eliminate certain foods all together or, others limit the amount you can intake. Below is a list of foods that are low in carbs.
Meat - Beef, pork, chicken, lamb etc.
Fish - Every kind of unbreaded fish and shellfish
Eggs - Any kind
Cauliflower - Cauliflower is often used in place of higher carb foods, such as potatoes and pizza or bread dough. It can be mashed, made into tots and turned into a delicious dough.
- Lettuce
- Zucchini - Zucchini can be used to replace higher carb foods such as pasta.
- Peppers
- Cabbage
- Broccoli
- Carrots
- Cucumber
- Spinach
- OlivesEggplant
- Eggplant
- Mushrooms
- Asparagus
- Avocado
- Onions
- Full-Fat dairy products
- Butter, coconut oil, olive oil
- Cheese
- Greek yogurt
- Nuts
- Seeds
- Berries - In limited amounts
- Water
- Coffee
- Tea
- Foods Not Allowed or Limited
- Sugar - ice cream, soda, candy, fruit juices
- Starchy Vegetables - Corn for example contains a high carb content.
- Fruit high in carbs - Bananas, apples, grapes
- Pasta
- Bread
- Grains
- Wheat
- Potatoes
- Beer
- Highly processed foods
Remember, not all diets are for everyone. A low carb diet is an excellent choice to help you lose weight fast and keep it off. Carbs can be hiding in places you don't expect, so make sure you the read the labels at the grocery store. If you are not sure how to shop for low carb foods, try shopping the outer sections of the grocery store. This is where you should purchase the bulk of your groceries because this is the section where the meat, vegetables, and dairy sections are. The middle aisles are usually full of processed foods that contain a large amount of carbs.
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