- 1 Weight Loss
- 2 Low Carb Diet For Weight Loss
- 3 Foods To Eat In Low Carb Diet For Weight Loss
- 4 Benefits of Low Carb Diet for Weight Loss
- 5 Side-Effects of Low Carb Diet For Weight Loss
- 6 A Word From Mantra Care
Losing weight can be a challenge for many people. People who are overweight often have difficulty with this. It is because their bodies store fat. This means the person may need to eat less or exercise more in order to lose weight. A low-carb diet is one option that is popular for people who want to lose weight. There are a few low-carb diet for weight loss.
Low Carb Diet For Weight Loss
A low-carb diet is a diet where you limit carbohydrate consumption. Carbohydrates are the macronutrients found in grains, vegetables, fruits, sugars, and dairy products. This type of diet can help lose weight quickly. It is because it speeds up your metabolic rate with the help of the hormone insulin. It also helps to convert fat into energy. This makes you feel less hungry. A low-carb diet also typically contains more fiber and protein than a standard diet. This can help you feel fuller for longer.
A low-carb diet cuts out all high-carb foods. It also encourages the consumption of nutrient-dense, whole foods that are packed with vitamins and minerals. It is while still being lower in carbs than their traditional counterparts. People following a low-carb diet will often eat more healthy fats from olive oil, fatty fish. These are such as salmon or mackerel, nuts like almonds or cashews, avocado, and eggs. These are while limiting meats that have been processed or cured. This is because these contain preservatives. You may also be able to eat certain fruits but they should only make up about 25% of your total daily carbohydrate intake. It is because they’re higher sugar compared to vegetables.
Foods To Eat In Low Carb Diet For Weight Loss
These are some foods you can eat on a low-carb diet include:
Fats And Oils
Use fats like butter, coconut oil, olive oils to cook your food. It is recommended that you use organic grass-fed ghee for cooking. This is this type of fat has numerous health benefits. It is instead of using vegetable oils. These are high in omega-six fatty acids (inflammatory). Other options include flaxseed oil, avocado oil, macadamia nut oil, etc. But these should be used cold as they have a low smoke point. You can also opt for MCTs which do not require any processing by your body. These are unlike other types of fat. That is why they will directly provide energy to your cells without being stored as fat.
You can eat low-carb fruits like strawberries, raspberries, and blackberries in moderation. It is because they’re not as high in sugar compared to other types of fruit. However, if your goal is weight loss then it would be best to avoid eating fruits or limit yourself only to the ones mentioned above. You should also consider using stevia instead of regular sugar. These are while baking. It is because this artificial sweetener doesn’t raise blood glucose levels. These are unlike table sugar. These have a GI score of around 68 (glucose = 100). Other options include erythritol and monk fruit extract.
Vegetables are loaded with fiber. This will keep you full throughout the day. It is without causing any spike in insulin levels. This is why they’re perfect for low-carb diets. You should know the vegetables to eat and those which you need to avoid completely. This is because they have high sugar content. This will depend on your personal dietary preferences.
These include broccoli, cabbage, cauliflower, etc. These are all rich sources of vitamin K for bone health along with being low-carb friendly. It is due to the fact that their main role is just providing volume. This is without significant calorie content similar to green leafy ones. Plus, you can eat them raw or cooked. It is because both are good for health plus other options include broccoli rabe which is delicious sauteed with garlic and olive oil.
Green Leafy Vegetables
Make sure to eat vegetables because they’re low in carbs and high in fiber. This will help you feel full for longer periods of time. As mentioned earlier dark green veggies are great options. This is because they contain antioxidants, vitamins, minerals plus phytonutrients. These will help protect against chronic diseases. So go ahead and have spinach or kale on its own as a salad or add it into smoothies with other ingredients. These are such as fresh fruit along with some protein powder if your goal is muscle-building.
Red meat, pork, poultry, and seafood are great sources of protein. You should remember not to overcook them. This is because it can damage their nutrients due to heat exposure. If possible then choose grass-fed organic beef over grain-fed cows. It is because studies show that they contain more CLA (conjugated linoleic acid) compared with conventional ones plus there’s also evidence suggesting that cooking them at lower temperatures produces fewer carcinogens than when grilling or roasting meats at higher temperatures. Eggs are another excellent source of healthy fat and protein so you should include them in your diet as well.
Eating nuts is a great way to stay full for longer. This is because they contain nutrients that are good for the heart along with being low-carb friendly. You can have almonds or walnuts on their own, use them as toppings over salads, or add them into baked goods like brownies just make sure not to eat too much since they’re also rich in calories from fat. Seeds such as chia seeds and flaxseeds are also another option because of their high omega-three fatty acids content but remember not to consume more than two tablespoons per day because this could trigger insulin production similar to carbohydrates which the purpose of one’s diet is to avoid.
Alcohol is not a carbohydrate but it has calories that will affect your weight loss if you drink too much of it. This is because alcohol doesn’t contain any useful nutrients other than providing energy so moderation is key when consuming this type of beverage. Also, remember to choose drinks with low sugar content because otherwise, they can cause insulin resistance or worse put you at risk for diabetes in the future. For example, dark alcoholic beverages are better options compared with clear ones due to their lower glycemic index along with being rich in antioxidants which have anti-inflammatory benefits plus studies show that red wine contains high levels of resveratrol which acts as an antioxidant and fights heart disease. Beer on the other hand should be limited only if you consume it excessively because of its high carbohydrate content and hops which has a natural estrogen effect.
Full-fat dairy products are great for keto diets since they’re extremely low in carbs, plus studies show that eating three to four servings per day can reduce your risk of obesity by up to 50 percent but you should also be aware that some people may develop lactose intolerance if their bodies aren’t used to digesting this type of milk so choose the ones with reduced-fat such as skimmed or unsweetened almond milk.
You can have hard cheese but make sure not too much because it’s high in saturated fats along with being calorie-dense due to the protein content so again moderation is key here. If possible then go for goat cheese because it has high levels of calcium, plus its tangy flavor pairs well into salads or pasta dishes. The cream is also another option but once again do not go overboard with this since it’s rich in calories from fat so you can make your own fresh milk kefir which contains good bacteria for the gut and improves digestion along with providing probiotics (healthy gut microorganisms).
Salmon, shrimp, and other types of seafood are great sources of protein plus they don’t contain any unhealthy saturated fats so you can eat them as much as possible. In fact, eating fish once a day is enough to provide your daily dose of omega-three fatty acids which have anti-inflammatory properties due to being high in antioxidants so it’s important for optimal health especially if you want to lose weight or prevent heart disease from occurring since inflammation plays a role on the cardiovascular system along with contributing towards diabetes type two development.
You can drink diet soda but avoid drinking it excessively. This is because artificial sweeteners such as aspartame can cause insulin resistance which makes you more prone to developing diabetes and obesity. It’s fine to have some on occasion, though, especially if your goal is weight loss then carbonated water with lemon or lime juice will help suppress hunger plus its vitamin C content provides antioxidant benefits that fight off infections along with preventing cancer growth since this type of beverage contains no added sugars like fruit juices do so again moderation is key here.
Water helps get rid of toxins from our body while also flushing out excess sodium and other impurities found in the bloodstream making it great for health overall including losing unwanted pounds. You should aim to drink at least eight glasses per day and you can spice up your intake by adding lemon or orange slices for flavor.
Coffee is fine as long as it’s black because its antioxidants improve brain function while also stimulating fat burning process which makes it great to drink in the morning, especially if you wake up feeling groggy since caffeine wakes us all up naturally plus studies show that drinking this type of beverage every now and then helps reduce the risk of certain types of cancers like liver cancer along with Parkinson’s disease.
Benefits of Low Carb Diet for Weight Loss
These are some benefits of Low carb diet for weight loss:
- It prevents diseases
- It helps to maintain a stable weight
- These are healthy for your heart
- It improves blood sugar levels and insulin sensitivity.
- increases energy
- loss of excess water from the body
- improvement in sleep patterns
- reduction in aches and pains due to inflammation etc.
Side-Effects of Low Carb Diet For Weight Loss
Despite these benefits, there are some cons as well including
- bad breath (ketoacidosis)
However, you can reduce these side effects by drinking enough water throughout the day and eating fruits like bananas which contain natural sugars that do not affect one’s glucose level too much.
A Word From Mantra Care
The low-carb diet seems like a great option for weight loss, but it’s not the only way to go. If you want to support and guidance in your journey to better health, we recommend consulting with a nutritionist or doctor about what might work best for you. Whatever path you take – be sure that it is one that will lead you towards living a healthier and happier life. You can contact Mantra Care for the best doctor’s advice.
If you are looking for more information on this topic or on Diabetes treatment, Online Therapy, Hypertension, PCOS treatment, Weight Loss, and Physiotherapy, please visit mantracare.org or feel free to reach out to us at +91-9711118331 or email at [email protected]. You can also download our free Android App or IOS app.
Here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches. They will be happy to answer any questions. They will also provide further information. This is so you know what’s best for your unique needs.