As we know, many types of diet aim to lose weight and become healthier. Also, other diets particularized for different diseases or detoxification. In addition to vegetarian diets, sub-vegetarian, and ketogenic diets. How do I start? Switching to a low-carb diet requires more than just replacing meat with pasta and eggs with cakes. A low-carbohydrate diet is one of the best diets to lose weight quickly.
Before we discuss the low-carb diet, You should know that there are many types of diets to lose weight. The most popular of which are:
- Low-calorie diet.
- Very little calorie diet.
- Low-carb diets.
- Low-fat diet.
Types of low-carb diets
In the low-carb or low-carbohydrate diets, there are several types :
Low-Carb, high-Protein Diet
It is a diet that limits carbohydrates, such as those found in sugary foods, pasta, and bread, and is rich in protein, fats, and healthy vegetables. However, there are many different types of diets low carbohydrates high protein such as Atkins – The South Beach Diet – The Zone Diet.
This diet helps to lose weight effectively and safely, as its meals are mainly dependent
Protein and vegetable groups and reduce other groups, such as carbohydrates and fats. This motivates the body to rely completely on burning the fat in the body for energy, instead of carbs.
Low-Carb, high-Fat Diet
It is Also known as ketogenic, which is used in some cases of epilepsy, cancers, and others. Keto Diet is a low-carb, low-protein, high-fat diet that turns the body into a fat-burning machine.
The nutritional values of this system are 70-80% fats, 20-25 proteins, 5-10 carbohydrates. The majority of fats are from the body’s need for calories instead of carbohydrates.
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What kind of food you should eat?
The low carb diet relies on limiting the carbohydrates in any food, not just rice, bread, and pasta only. Also, milk and sweets, replacing these foods with ones that are high in protein such as meat, poultry, fish, shellfish, eggs, nuts, and seeds, and other low carb foods.
Moreover, Carbohydrates such as vegetables in general, bulgur, chickpeas, beans, lentils, and beans also reduced. As for fruits, the permitted percentage varies depending on the type of diet.
Carbohydrates drop to between 20 – 60 grams per day, usually less than 20 percent of total calories, compared to normally from 45 % to 50 %.
What are the advantages of a low carb diet?
1- Weight loss
The conversion of metabolic processes by replacing fats as a source of energy instead of glucose and insulin extracted from carbohydrates. During this process, the body turns into a machine for burning fat, which leads to a significant and faster weight loss.
2- Faster than normal weight loss diets
low carb diet is faster than the traditional balanced diet in achieving weight loss within the first six months of its application. However, studies showed that this feature may disappear after one year, and then this system was no better than the traditional weight loss.
3- Control of appetite
When the body burns fat 24 hours a day 7 days a week, the body has had continuous access for weeks and months of energy stored in the body, which leads to a significant reduction in the feeling of hunger.
This makes the person easily eat less, given the energy stored in the body, and this leads to weight loss.
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14 Steps To Start Low-Carbohydrate Diet Now
How to start the low-carbohydrate diet? Here is 14 practically steps that help you start the diet :
1- Calculate all food that contains carbohydrates.
When you want to eat carbohydrates, head to foods rich in grains, pasta, non-starchy fruits and vegetables, and grains.
2- Choose products with a low level of glucose
When you buy your food at the supermarket, select a kind of food with a low level of glucose for your low carb diet. Below are some examples :
- green beans
While the following fruits and vegetables have moderate glucose percentage:
3- Read nutritional value labels
Learn how many grams contain carbohydrates. All foods contain nutritional information, so don’t neglect to read them to know the number of hidden carbohydrates you eat without knowing.
4- Avoid soft drinks
Soda, energy drinks, juices, and other non-alcoholic drinks are full of low-quality carbohydrates. When you’re thirsty, choose water, a little soda with sugar, or tea and coffee without sugar, or water flavored with lemon.
5- Consider choosing a restaurant with multiple choices
Choose a seafood restaurant to avoid high-carb foods. Second, plan your day’s diet around a meal in the restaurant, and cut down the carbohydrates you eat during breakfast and lunch.
6- Prepare your kitchen with low-carb foods and healthy snacks
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7- Choose non-starchy fruits and vegetables
When you start a low carb diet, you need to buy fresh fish, shells, meats, poultry, low-fat dairy products, and even chocolate Choose a low-fat variety. Visit a supermarket with multiple types of healthy foods available.
8- Add some nuts to your low carb diet food
Multiple studies showed that unsalted nuts contain monounsaturated fat, which contributes to increased heart health and weight loss. Moreover, it is rich in magnesium, folic acid, fiber, copper, vitamin E.
9- Change the Fat type for your low carb diet
Choose monounsaturated fat, such as peanut fat, olive fat, and canola fat.
10- Control food spices
Carbohydrates are hidden in spices like “ketchup” tomato sauce, and each tablespoon contains grams of carbohydrates, as well as barbecue sauce, which contains 8 grams per teaspoon.
11- Choose fresh meats on your low carb diet plan
If you are trying to reduce fat and switch to a low-carbohydrate diet, you should forget about the saturated, and bad fatty meats to your heart. Choose tender cut beef, skinless chicken.
12- Add fish to your low carb diet menu
Seafood is high in protein and contains omega-3, polyunsaturated fatty acids, which are suitable for fighting heart attacks, feeding the brain and nerve cells.
Omega-3 fatty acids are available in cold-water fish such as mackerel, tuna, salmon, sardines, and trout. In addition to shells, shrimp, and shellfish.
13- Go out and workout
The workout is a crucial part of your low-carbohydrate diet. It speeds up calories burned, strengthens and burns muscles, increases flexibility, boosts mood, and improves blood circulation.
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14- Workout for at least 30 minutes
Do moderate exercise such as walking, biking, or swimming at least five days a week.
important Note :