Low Carb Diet: For Weight Loss (step-by-step guide)

 Low Carb Diet For Weight Loss Understanding The Background :-

What is a low carb diet?

This diet means that you consume less carbohydrate and higher fat in your diet. It can be called keto diet or also low carb diet .

It has been told for many decades that fat is harmful for us, but now research has shown that natural fat is your friend and there is no need to be afraid of it. 

In this diet, if you reduce your intake of sugar and starch, then your delicious food You consume till you are not satisfied, even then your weight will not increase.

Why follow a low carb diet?

• follow low carb diet because
• You want a diet that helps you lose weight
• You want to change your eating habit
• Want to enjoy a certain amount of different foods
• Remember that you should contact your doctor when you have a weight loss diet, especially when you have diabetes or heart disease.

          

What can you eat on a low carb diet?

 

The problem of obesity and weight gain can be avoided to a large extent by making a little change in your food habits. There are many things to eat and drink, which may be reduced in weight by including them in your diet. Know about some such weight loss foods and food products, which are very important to include in your diet.

1. Leafy vegetables - Green leafy vegetables have low carbohydrate and calories but are rich in fiber. After eating them you will not feel the need to eat anything else, which makes it easier to reduce obesity. Spinach, leafy greens, cabbage, fenugreek, broccoli etc. contain all kinds of vitamins, minerals and antioxidants. It is easier to burn fat with calcium present in it.

2. Eggs - Eggs are considered very beneficial in weight loss diet. Eggs are high in protein and healthy fats are found in them. The advantage of this is that even after consuming them in small quantities, one feels full. Eating boiled eggs at breakfast can prove to be quite beneficial.

3.  Boiled Potatoes - Potatoes are generally considered to be the explanation for increasing fat, while the reality are some things else. Potassium is also found in potato along with many nutrients, which are used to control blood pressure.Boiled potatoes fill the stomach quickly after eating, which makes one not wish to eat anything else. Therefore it is included in the Fat Loss Diet. However, keep in mind that never try to replace boiled potatoes with French fries or chips.

4. Salmon - If you're keen on eating non-vegetarian, then salmon fish are often very helpful for you. It has low calorie content and is full of protein, essential nutrients and healthy fats. It is also rich in iodine, which improves metabolism by keeping thyroid levels right.

5.  Avocado - Include avocado in the diet to reduce obesity. Most fruits have high carbohydrates, while healthy fats are found more in avocados. It is a different type of frui, which contains monounsaturated oleic acid, which is usually typical of olive acid.

6. Lentil Pulses - If you're serious about losing weight, then add lentils and kidney beans to your lunch and dinner. Protein, fiber and a few starch are found in them. Fat content is also very low in these.

7.  Paneer - If you would like to scale back the quantity of carbs from your diet, then make paneer a crucial a part of the diet. Calcim present in it is very helpful in burning fat. However, eating plain cheese would be more beneficial than frying it or making it a vegetable.

8.  Red Chili - Those who do not like to eat spicy, they can get a little nervous with this option, but for those who are fond of eating spicy, red chilli can prove to be a way to lose weight . Actually, red chilli contains an element which reduces appetite and burns fat.

How many carbs in a low carb diet ?

According to a research, a normal person should take 300 grams of carbs per day when he is taking a diet of 2000 calories per day .

 But if we want to lose weight, then we have to reduce the amount of carbs in it. It is usually seen by dietician or gym trainer that the amount of carbs is reduced from 300 grams per day  to less than 150 grams per day which can be used to reduce weight. I have proved to be a good strategy.

High protein low carb diet plan  

 In your entire diet, you have to increase the calorie intake of protein to 50-60%, fat 20% and carbohydrate to 30%. The biggest advantage of this will be that your body will start burning the fat present in the body as energy.

 Second, by increasing the amount of fat, your body will switch to fat burning mode. By increasing the amount of protein, the more muscles you lose, it will also repair it.

That is, if you consume sufficient amount of protein while losing fat, then after losing weight, your skin will not be lightening. A good shape will also come with its toning. In most cases people lose weight but do not take sufficient amount of protein, which reduces body fat, and then the skin also starts to loose.

Low carb diet side effect

When low-carb diet can be dangerous, low-carb diet has become the most adopted method to reduce weight. 

But due to this, all the changes in the body are not good for health. A recent research in Japan has revealed that consuming more low-carb diets increases the risk of early age and early death.

The trend of low-carb diet has been increasing rapidly in recent years.

 Low-carb diet has become the most adopted method for weight loss. But due to this, all the changes in the body are not good for health. A recent research in Japan has revealed that consuming more low-carb diets increases the risk of early age and early death.

 In recent years the trend of low carb diet has increased very fast. In order to lose weight and keep the weight down, women consume low carb diet the most. If you take a low-carb diet then keep this information about it.

What does research say

Associate professor of Japanese University says that "Low-carb diet is beneficial for reducing visceral fat and controlling blood sugar." But for this, monitoring of diet experts is very important. ”

Low-carb diet side effects/ or disadvantages

Lever does not work properly

The liver is the most important part of the body. Taking a low-carb diet for a long time increases the risk of liver disease.

Due to lack of carbohydrates, the liver starts making glucose from fat and protein. Due to which the level of ammonia starts increasing in the body.

1.Vitamin and nutrient deficiency

Diet with all the nutrients is necessary for the body. When excess carbohydrate is consumed excessively, the body does not get many nutrients.

Due to this, there can be deficiency of Vitamin B12 and Vitamin D in the body. Due to this, there is also a deficiency of calcium, magnesium.

2.Muscles are weak

Lack of carbohydrates reduces the level of electrolyte. Due to which the muscles of the body begin to weaken.

Due to weak muscles, there is a problem of fatigue and cramps.

3.Also affects the brain

Glucose is needed for better brain functioning. 50 percent glucose of the body is used by the brain only.

Glucose in the body increases through carbohydrates. Due to low carbohydrate, glucose is not required for the brain.

4.How many carbs in a low-carb diet

 

The amount of carbohydrate should be in the food, it depends on the age, weight, length and gender of the person.

Generally speaking, a healthy person needs 50 - 130 grams of carbohydrate daily.

5.What to eat for healthy carbohydrates

If you are losing weight and taking a low-carb diet then you should include healthy carbohydrate foods.

Foods like brown rice, wheat, jowar, millet, ragi, pulses give healthy carbohydrates.

 

Conclusion

As you read in a low carbs diet article, reducing carbs is necessary for weight loss, but reducing excessive carbs can also have its side effects, as shown in the article above, the article also states that the proper amount Protein is essential when you are doing weight loss, through our blog, we will give you the same opinion that if you are going to lose weight then you will get proper diet under a dietician . Thank you