You can lose weight by following a low carb diet. A low carb diet can help you lose weight.

Sedentary lifestyles, busy schedules, and readily available unhealthy and processed-packaged foods lead to obesity. To reduce this, it is better to exercise first. But the importance of a healthy diet in weight loss cannot be ignored. Experts say that a variety of foods, if consumed properly, can help in weight loss. A low carb diet helps in weight loss. It also helps in combating other health problems like diabetes. Let’s find out how a low carb diet can help you lose weight (low carb diet for weight loss).

What is a low carb diet?

A low carb diet is called a restricted carb diet. Compared to the traditional Western diet, a low-carb diet contains fewer carbohydrates and more protein. When you follow a low-carb diet, the body uses stored fat for energy due to the lack of carbohydrates.

This will melt more fat. Fewer calories are needed to lose weight. When you follow this, you will also consume fewer calories. Hence this diet is often consumed for weight loss.

Why It’s Beneficial in Weight Loss (How Low-Carb Diets Work)

Processed foods are high carb foods like sweets, chips, bread, cakes etc. These foods are prohibited for weight loss. Along with this, a calorie deficient diet is started. People following a low carb diet start losing weight at the end of 2 weeks.
A low-carb diet limits the consumption of high-carb foods such as sweets, pasta and bread. Apart from this, it also prohibits high carb fruits and vegetables.

Total carbohydrate consumption

Following a low-carb diet, total carbohydrate consumption is limited to 50 to 150 grams per day. Each gram of carbohydrate provides four calories. A daily carbohydrate intake of 200 to 500 calories is required. The rest of the daily calories come from protein and fat sources.

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This food is rich in proteins, fats and nutrients. It also calls for avoiding carbohydrates found in grains and potatoes. Low-fat dairy foods, in particular, are not included in a low-carb diet.

These foods On a low carb diet can take (low carb diet food)

1. Non-veg: Egg, lean chicken, tuna fish, sardines, salmon, herring.
2. Vegetables: Spinach, broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, cucumber, lettuce, carrots.
3. Fruits: Apple, orange, watermelon, star fruit, lemon, green apple, pear, blueberry, strawberry.
4. Dry fruits and seeds: almonds, walnuts, sunflower seeds
5. Fats and oils: coconut oil, butter, olive oil, fish oil

Do not consume these foods (avoid these foods)

1. Sugar: Soft drinks, fruit juice, candy, ice cream, added sugar
2. Processed grains: wheat, rice, barley, rye, bread, cereals and pasta.
3. Trans Fat: Hydrogenated or partially hydrogenated oils
4. Dairy products: milk, curd, cheese
5. Highly processed foods
6. Starchy vegetable: beetroot, corn, white potato, green peas
7. Grains and beans, which contain carbohydrates.

Don’t go on a low-carb diet for too long (low-carb diet side effects)

A low-carb diet is effective for weight loss, but it should not be followed for long periods of time. The keto diet is an example of a low carb diet. Following a low carbohydrate diet increases ketones in our body. It breaks down fat to use as an energy source. Thus, it reduces the weight significantly.

Following this (low carb diet for weight loss) for a long period of time is dangerous for the body. This leads to many health problems like cramps, bone erosion (a side effect of ketosis), fatigue, menstrual irregularities, constipation, anxiety etc.

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