The best way to start losing weight is to reduce the amount of carbohydrates you intake every day.This will decrease your appetite, so you won’t need to control your portions or count calories anymore.You can eat until you feel satisfied and you’ll lose weight at the same time!
WHY WOULD YOU WANT TO DO LOW-CARB?
According to health experts, we should all eat diets low in calories.
But, these diets don’t seem to work. People try to do everything according to the rules, but there are no results.
The low-carb diet is something you can use as an alternative. You won’tuse starches and sugars anymore (pasta, bread etc.) You’ll replace them with fat and protein.
Low-carb diets are abundant in benefits that don’t only mean weight loss. They also decrease your triglycerides, blood pressure and your blood sugar. They increase the good cholesterol in your blood.
These diets can improve your health better than the diets which restrict calories. It has also been proved by scientific researches.
HOW TO FIGURE OUT YOUR NEED FOR CARBOHYDRATES
You can’t get a clear definition for a “low carb diet” because “low” doesn’t mean the same for everyone.
How many carbs an individual consumes depends on their gender, age, activity levels, body composition, activity levels, food culture,their current metabolic health as well as their personal preference.
People with a greater muscle mass who are physically active can stand eating more carbs than people who lead a sedentary lifestyle. This is especially true for people with a high intensity, anaerobic work like sprintingorlifting weights.
Another very important factor is metabolic health. People with the metabolic syndrome have problems like type II diabetes or become obese very fast.
They can’t intake the same amount of carbs like healthy people. According to scientists, these problems are called “carbohydrate intolerance.”
GUIDELINES THAT WORK 90% OF THE TIME
Try to remove the unhealthiest carb sources from your diet like added sugars or refined wheat. Your health will improve significantly.
But, that’s not only it. You also have to restrict other sources of carbs.
Here are some guidelines that can tell you how much carbs you can eat!
100-150 GRAMS PER DAY
This intake of carbohydratesis considered to be “moderate”. It is good for people who are active, lean and want to maintain their weight and stay healthy.
You can lose weight during this intake, but you may still need to control your portions or count calories.
YOU CAN EAT THESE CARBS:
– Several pieces of fruit a day
– All the vegetables you want to
– A smaller amount of healthy starch included in sweet potatoes, potatoes as well as healthy grains like oats and rice
50-100 GRAMS PER DAY
This amount of calories is amazing if you want to lose weight without even trying and you still eat a small amount of carbs. It’s great for people who are sensitive to carbs.
YOU CAN EAT THESE CARBS:
– Maybe 2-3 pieces of fruit a day
– Minimal amounts of starchy carbohydrates
– Plenty of vegetables
20-50 GRAMS PER DAY
The metabolic benefits can be seen especially during this intake of carbohydrates. It’s the best for people with diabetes, obesity, have problems with their metabolism or have to lose weight fast.
If you eat less than 50 grams every day, your body will supply energy for your brain through the so-called ketone bodies. It’s a process called ketosis. It will cause you to lose weight instantly and kill your appetite.
YOU CAN EAT THESE CARBS:
– Some berrieswith whipped cream
– Trace carbs from other foods like nuts, avocados and seeds.
– Plenty of low-carb vegetables
Still, you have to be aware that a low-carb diet doesn’t mean it’s no-carb. You can intake many low-carb vegetables.
IMPORTANT TO EXPERIMENT
Every person is unique. What is good for one person may not be good for another. We need to experiment for ourselves to discover what would be the best for us.
In case of any medical condition, visit your doctor before you decide to go on this kind of a diet.
GOOD CARBS, BAD CARBS
A diet which is low in carbs should improve your complete health.
It needs to use sources of healthy carbs and unprocessed foods.
Don’t use the so-called “low carb junk foods”.
Some examples of unprocessed foods are: vegetables, nuts, meats, fish, full-fat dairy products, healthy fats andeggs.
You can also use sources of carbohydrates which include fiber. In case you want to use the “moderate” carb intake, choose unrefined sources of starch like sweet potatoes, potatoes, rice,oats, as well as other grains without gluten.
Refined wheat and added sugar are considered to be bad options and you should limit them.
YOU WILL BECOME A FAT BURNING BEAST
The diets low in carbs decrease your levels of insulin in the blood. This hormone brings the glucose into your cells.
Insulin has another function and that is to store fat. According to numerous experts, these low-carb diets have a great effect since they decrease your levels of this hormone.
Insulin also tells your kidneys to hoard sodium which is why high-carb diets usually cause excess water retention.
Cutting carbs will help your kidneys decrease the excess of water and you’ll manage to reduce the insulin.
People who are on a low-carb diet can usually use a lot of water weight during the first few days. It can go from 5 to 10 pounds.
After the first week, the process of weight loss will slow down. The fat will come from your fat stores.
According to a particular study that compared diets low in carbs and low in fat which used some very accurateDEXA scanners to measure the body composition, received results that the people who were on a low-carb diet managed to lose great amounts of body fat, but they also gained muscles.
Low-carb diets are especially effective to reduce the fat stored in your abdomen, also called belly fat that is connected to numerous diseases.
In case you haven’t done this before and you’re trying it for the first time, your body will have to adapt and get used to burning fats and not carbs.
This condition is known under the name of “low-carb flu” and usually disappears in only several days. After this phase is over, there are people who claim to have gained greater energy and no “afternoon dips” in energy which usually appear in the diets high in carbs.
You’ll find it helpful if you add more sodium and fat into your diet.
TAKE HOME MESSAGE
The best way to track down your intake of food would be through an application. You can use “Cron-O-Meter”. You can download it for free. It’s very easy to use.
Fiber grams don’t count as carbohydrates, so you’d better exclude them from the total number. You should count net carbs (net carbs = total carbs – fiber).
But, if you don’t want to, you don’t need to count anything.
Include vegetables, protein and healthy fat in every meal. You can also use full-fat dairy products, some seeds and nuts. Try to choose the best unprocessed foods. It’s that simple!
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