Low Carbs diet Continued

Introduction:

People often follow a low carbohydrate diet to lose weight or for certain health concern like liver disease. But careful monitoring and choice of food is really important for a successful diet plan and to avoid health problems.

Understanding Carbohydrates

Carbohydrate is made of simple sugar: monosaccharides. The can combine to make disaccharides, polysaccharides and oligosaccharides.

Upon ingestion, carbohydrate will be broken down into glucose and use to fuel your body with energy.

Simple carbohydrate is broken down faster and result in blood sugar spike or what is known as high glycaemic index food.

The aim of a low carbohydrate diet is to keep blood sugar under control while maintaining balance and weight loss.

Low carbohydrate intake does not mean total elimination from the diet as the lower intake is still important to achieve health benefits.

Are Low-Carb Diets Good for Everyone?

Virtually everyone can benefit from not eating too much sugar. Major health organizations are now telling us to limit the added sugars we eat to several teaspoons per day

People with insulin resistance, pre-diabetes, and type 2 diabetes may benefit from low carbohydrate than other. People who are taking medications to lower blood pressure or blood sugar should consult their doctors first.

Low-Carb Plans

Low carbohydrate diet, reduced diet or low glycaemic index diet are used for describing low intake of carbohydrate. There are three general approaches to a lower-carb way of eating:

 Just Reduce Carbohydrate: 35% from total calories of carbohydrate while having balanced meals with low starchy veggies, low sugary fruit, more healthy whole grains, good protein, and fat sources.

 Find the Best Amount of Carbohydrate for You: Adjusting your intake according to your body like Atkins and the south beach diet.

 Very low carbohydrate diet: or ketogenic diet when replacing carbohydrate with fat for energy and production of ketones body.

What Would I Eat?

Low carbohydrate diet includes low starchy vegetables, meat, eggs, and dairy products, low sugar fruit like berries and kiwi and healthy nuts: almonds, pistachios, and pecan.

Eating the right amount of carbohydrate helps you in feeling more satisfied and avoid hunger. A balanced meal is a good idea. In addition, if any type of food is allowed this does not mean that you can overeat. Try to control your portion size for efficient weight loss diet.

How to start:

First, you should as for a medical seek from your doctor whenever you are on a medical condition when doctors can allow you to follow low carbohydrate diet, adjust your intake and follow a weight loss plan.

You can start your plan by cutting simple sugar first, this small step can help you in reaching great achievement and make your plan much easier.

Your limits:

Carbohydrate tolerance change with age; as you grow older you intolerance level increase and you may develop insulin resistance.

• To obtain a tolerant carbohydrate level; you may first decreasing your intake and then re-introducing it back To obtain a tolerant carbohydrate level; you may first decreasing your intake and then re-introducing it back unless one of the following symptoms happen:

• Cessation of weight loss

• Weight gain

• The return of carb cravings

• Less ability to control your blood glucose

• Poor concentration or low energy

• Blood tests that reveal that your triglycerides have risen

• High blood pressure

Always listen to your body and adjust your carbohydrate intake according to it, whenever you face negative symptoms, don’t hesitate to contact your doctor or dietitian.

Don’t make mistakes:

Don’t avoid fat and fiber whenever you are on a low carbohydrate diet. Constipation may result from low fiber intake as well as lethargy and fatigue due to the overall carbohydrate reduction.

Motivational environment:

Whenever you are adopting low carbohydrate diet, this is not easy routine and lifestyle, always surround yourself with people who motivate you to reach your goals and especially during the first three months when you are adopting a new lifestyle.

You can also find an online group where you can find common points and common goals together.

Finally:

Making a change to your lifestyle is really important and many symptoms will change once you adopt a new lifestyle and healthy routine. Always remember that small changes make the big ones.

Sources:

https://www.verywellfit.com/popular-low-carb-diet-options-4156996

https://www.masteringdiabetes.org/ketosis-ketogenic-diets-misleading/