How To Lose Weight With A Low Carb Diet – Find Out Now!
What is the biggest enemy of the lean line? Sweets and carbohydrates. That’s why a diet without carbohydrates was formed. Find out how to lose weight with a low carb diet and can you really achieve results with this type of diet.
What Are Carbohydrates?
Carbohydrates are sugars, the necessary organism as the source of energy – both for starting muscles and for the work of the nervous system. They can be simple and complex and according to their structure they are divided into:
It should be known that not all carbohydrates are bad. These are generally considered as free sugars, while those more complex (such as starch and fiber) are more tolerant in eating.
Free sugars are easier to get to the bloodstream, while the complex sugars need some time to fight, or to explain the body to free sugars that can be used as energy.
The body uses one part of the sugar as a source of energy. What is not used and what is excess is stored in fat deposits.
Are carbohydrates bad and are they weight gainers?
They are, when you only eat simple sugars, and do not consume so much energy, because the body can not easily be overcome with surplus and pushes it into its fatty warehouse as a reserve.
And just like in a real warehouse, if you do not waste your reserves, you make unnecessary piles.
Not only does this diet lead to obesity, but you will also get cellulite in this way.
In line with this, a carbohydrate-free diet can trigger things in the opposite direction and can help you to start wasting supplies and losing weight.
A diet without carbohydrates is not literally without them, but they are in a smaller amount and are mostly complex carbohydrates. Such a diet is also known as low carb diet.
Nutritionists suggests that normal and healthy organism requires 60% of calories during the day to be carbohydrates, but only 10% should be free sugars.
However, when you have excess pounds, diets without carbohydrates reduce them to a minimum.
The question arises, what then does the body use as energy and whether the diet without carbohydrates is a good choice or not.
Diet Without Carbohydrates And Its Impact On Weight Loss
Here’s what happens in the body:
All carbohydrates that we enter are crushed to free sugars and go into the bloodstream by raising blood sugar levels. This raises the level of insulin that pancreas lights. If the body produces too much insulin, it stores the excess nutrients and sugars into the fat cells.
After a while, the body senses the lack of nutrients, and this is the moment when we feel hunger and the need to eat something sweet.
By entering candies, the level of insulin is again increasing, which again deposits excess into fatty deposits and thus we enter in the vicious circle of obesity.
When you reduce carbohydrate intake, insulin becomes stable, and the body begins to dissolve fat cells in order to gain energy. So we lose weight, and most of all we remove fat on the stomach.
Is nutrition free of carbohydrate restrictive?
And it is and is not. Any change in diet, especially if it’s drastic, will make you feel terrible and restricting and will cause changes that you will surely feel.
On the other hand, there is no starvation in this diet. You are free to eat until you are satiated, but you need to choose what you eat.
Low carb diet is based on a higher intake of fat and protein and is actually very similar to a protein diet.
You will often find an abbreviation for the LCHF diet, which briefly describes this diet (low carb -high fats, a bit of carbohydrates and lots of fat).
Eat fat and lose weight? Can it be true and what you need to eat?
Foods With Poor Carbohydrates
The bread is synonymous as a decent meal in our area, but there is not much room for it in this diet. What then do you eat when you are on a diet without carbohydrates? It depends largely on how much pounds you should lose.
The excess of fat deposits is higher, the regime should be more restrictive. Most often it can be reduced to a diet without bread, sweets and pasta.
In this case, the food allowed is on the following list:
Meat: Any kind, the best of those animals who feed on grass. However, everything is allowed – pork, chicken, beef, sheep meat, turkey meat etc.
Fish: Priority should be given to wild fish in relation to those from the shelter, but depending on the possibilities. The best salmon, trout or cod.
Eggs: They are rich in protein, perfectly saturate, and have low calories.
Vegetables: Choose fresh and less starchy, such as spinach, shrimp, broccoli, carfiol, kale, cabbage
Fruit: Although it has free fructose, few carbohydrates in the package with vitamins and minerals will not hurt you.
You can eat apples, pears, oranges, strawberries, raspberries, blueberries … Do not overdo it – you can eat one fruit a day.
Seeds and nuts: Nuts, walnuts, sucrose seeds, linseed – all this can be a great substitute for snacks
Milk and milk products: Although you are on a diet, full-fat dairy products and milk are recommended, because the body uses fat as a source of energy instead of carbohydrates.
Fats and oils: Mostly unprocessed cold-pressed oils, coconut, olive oil, butter
Beverages: Water, coffee and tea are allowed – all without sugar
If the extra pounds you need to lose are small, then you can allow yourself on the menu of foods that have little cork, such as potatoes, cereals such as rice, oats, legumes, beans, peas, and the like.
To sweeten, you can have dark chocolate that has at least 70% cocoa, and celebrate the nice moments with a glass of wine, but without added sugar and from proven sources.
Groceries Rich In Carbohydrates
In addition to what you can eat, to make things clearer, it’s important to list those foods you can not eat if you want to see that the scale on your beam scale is decreasing.
Avoid these 5 groups of food:
Sugar and artificial sweeteners: So gives up sweets, ice cream, cakes, but also sweetened drinks and fruit juices.
Artificial sweeteners are something you can find on food labels you buy under the names of aspartame, saccharin, sucralose, cyclamate. Not everything is so bitter and without sense.
Cereals: Especially avoid those with gluten such as wheat, spelth, rye, barley.
Pasta : Avoid bread, pastries, pastes, especially white flour.
Dietary and low calorie products: When there are no carbohydrates, you need fat. In addition, such products are often full of artificial sweeteners.
Trans fats and vegetable oils with high concentrations of omega 6 fatty acids: Margarine, soybean oil, sunflower oil, corn oil and the like
The essence of nutrition without carbohydrates is to eat fresh foods and real groceries.
Do not eat anything that is processed in a factory in a product.
You can keep this diet on three ways:
- A grueling diet that includes 0-20 g of carbohydrates throughout the day, also called a keto diet
- Moderate diet, which means 20-50 g of carbohydrates
- A free diet that includes 50-100 g of carbohydrates per day
Advantages Of Low Carb Diet
Since we go on a diet when we need to lose weight, then, as the first priority of this diet, we will indicate a loss of kilograms. No wonder this effect.
First, because we import fewer carbohydrates, and most of all because proteins and fats do not cause such addiction as sugar, nor do you have to eat carfiol and savoy when you are not hungry. As a consequence, you eat much less.
Not only do you lose weight, but this is one of the nutrition you do not have to starve. You can eat meat and vegetables as much as you like, especially salad.
However, you will not need much, because foods rich in fats and proteins have long been satiated and there is the greatest secret of this diet success.
Carbohydrate-free diet experiences also indicate that it can reduce blood pressure, reduce the health profile of people who have type 2 diabetes, and can reduce the appearance of acne and pimples.
In addition to these advantages, this diet also has its disadvantages, which makes it highly debatable whether it is worth a try or not.
Disadvantages Of Diet Without Bread And Sugars
If you stop just by bringing in carbohydrates, your body will be shocked for the first few days. Symptoms that occur due to this shock are headache, tiredness, dizziness, nervousness, heart palpitations, poor physical fitness.
Over time, this situation is over, and this situation only lasts for a few days. The easiest way to overcome it is to drink plenty of water, and when you feel weak to eat soup.
In addition, experience suggests that low carb nutrition often results in:
- cramps in the legs
- bad breath
When you are hungry and when you lack blood sugar, you become nervous and it creates even more stress.
Used stress hormones such as cortisol, which merely cry for carbohydrates and sweets, are secreted.
In other words, this diet can be counterproductive if you are too harsh.
The question is, and how healthy this diet is.
When you change carbohydrates with fat, the level of bad cholesterol in the blood increases, and this has a bad effect on the health of the heart and blood vessels.
Additionally, if you completely eliminate carbohydrates from the diet, you leave out some essential foods from the pyramid of proper nutrition – cereals and fiber.
Also, it is not known if this type of diet can have long-term consequences, since most research on this topic lasted less than a year.
In any case, before starting a diet, consult your doctor.
Low Carb Diet – Menu And Recipes
How to eat and then bring in less than 50g of carbohydrates per day? Here’s an example of a weekly menu.
Breakfast: egg yolks with vegetables, fried on permitted oils, for example on olives. You can fry vegetables, but even better if it’s fresh, like a salad.
Lunch: Grilled chicken and salad
Dinner: Yogurt, a handful of berries and almonds
Breakfast: bacon with eggs
Lunch: Hamburger, but without pastries and salad vegetables
Dinner: Salmon roasting on olive oil and vegetables.
Breakfast: as well as the first day, eggs with vegetables fried on the allowed fat
Lunch: Seafood salad
Dinner; Grilled meat with vegetables
Breakfast: Omelet with vegetables
Lunch: Barley vegetables and a piece of turkey
Dinner: Beef steak and salad
Breakfast: Eggs with cheese
Lunch: Roasted pistachio with a little olive oil
Dinner: fried pork pieces with vegetables
Breakfast: Boiled eggs and salad
Lunch: Yogurt with a handful of berries and walnut
Dinner: Meat soup and boiled vegetables
Breakfast: Eggs with bacon and salad
Lunch: Spinach and chicken meat
Dinner: Beef steak and salad
This is a pretty restrictive and monotonous menu. On a similar principle (intake of a lot of fat and protein and a little carbohydrate), some popular diets, such as Dukan and Atkins’ diet, are also starting.
Both are divided into phases, so such an approach to eliminating calories may be more appealing.
A carbohydrate-free diet has no limitation in calories and nutritionists who stand behind it claim that you can eat as much as you want, you just need to choose the right foods and you will not get fat.
Keep in mind: The excessive amount of any food, even if it has been without carbohydrates, will lead to an increase in body weight. If you decide to try a low carb diet, we advise you to still calculate calories, because they are available in other foods.
Moreover, 1 g of protein and 1 g of fat have more calories than 1 g of carbohydrates.1 g proteins have 4 calories, 1 g fat 9 calories, while 1 g of carbohydrates have 3.75 calories.
By means of mathematics and logic we come to the conclusion that larger the intake of fat and protein can be fatal for your slim line, perhaps more than carbohydrate intake.
Is This Diet Worth A Try?
It’s worth it, but before that, do the following: keep a record of what you have eaten for a couple of days. You may be surprised at how many unhealthy foods you eat from the legs, not counting it as a meal.
Establish whether you are getting too much sugar, because that’s what you need to reduce and can replace some with more complex variants (replace the plain white bread with integral, white shrimp and pasta also have an integral variant).
You may already make a big move in your diet and realize that you are really getting too many wrong things.
You can try to reduce them at a glance, but do not completely eliminate carbohydrates from the diet.
Experience with a carbohydrate-free diet means that you will quickly see the results – you will mostly lose a lot of water because these substances bind a lot of fluid for themselves, and when they are not present, then there is nothing to retain water in the body.
You may feel bad and nervous, tired, but the scale on the beam scale will show a shift downwards. Although it’s just water, it’s a great motivation to continue.
However, my advice is to try to reduce carbohydrates gradually. Diets who give quick results have very short-term effects. And with this is the same case.
If you suddenly gives up bread, pasta and sweets, you will be more craving for them, and you have a great chance to break the rules that you have imposed on yourself.