A low-carb diet does not mean that the intake of foods containing carbohydrates should be completely avoided. The intake of carbohydrates is essential for maintaining energy levels, so they should still be enjoyed. A low-carb diet emphasizes eating foods rich in proteins and fats to ensure stable blood sugar levels and healthy functioning of the body. Not only does this diet help in weight loss, but it is also effective in managing diabetes.
A low-carb diet definitely helps in weight loss, but it is only for the short term. This is because you tend to regain the lost weight when you switch from this diet back to your normal eating habits. Foods like bread and other bakery products, pasta, sugar, fried foods, and carbonated drinks make up a high-carb diet that causes an increase in body fats. This is why they are left out of all diets that aim to aid weight loss. A low-carb diet might also restrict the intake of fruits, whole grains, and starchy vegetables as they are also rich in carbs.
1. Things to consider when on this diet
The following points should be taken into consideration while following this diet for weight loss:
- Identify high-carb foods
It is important to identify the foods that are rich in carbs and restrict their consumption while on a low-carb diet. Also, the intake of proteins and fats should be increased to maintain a healthy balance in the diet. - Select the right diet plan
This is the most important step to ensure healthy dietary habits. The most popular diet plans include the keto, Atkins, Whole30, and Paleo diet, and you can consult a dietician to help you choose the right diet plan according to your body type. - Prepare a diet chart
Maintaining a proper diet chart and following it is important. You should also strictly adhere to meal timings and the proportion of food to be consumed and ensure proper intake of the essential nutrients. Low-carb snacks like boiled eggs or a handful of nuts can also be included. - Follow an exercise regime
To remain fit and healthy, daily exercise is as important as following a healthy diet. However, keep in mind that excessive exercising when on a low-carb diet can cause loss of energy and leave you tired and fatigued.
2. Foods to include in the diet plan
Here are some foods that have very low carb content and should be included in this diet plan:
- Mushrooms
- Zucchini
- Lettuce
- Broccoli
- Strawberries
- Peaches
- Eggs
- Lean meat and fish
Following a low-carb diet for a longer duration can cause nutrition deficiency and increase the risk of diseases. Additionally, a reduced intake of carbs can lead to severe constipation issues, along with the increased intake of proteins and fats resulting in the risk of heart diseases. This makes it very important to consult a dietician before starting a diet to work out the best option.