If you are looking for healthy ways to reduce the extra kilos that you’ve put on over the years, the most effective way to do so is by improving your diet. No need to spend hours in the gym – or starve yourself till you reach your desired weight. However, a little exercise will help you out in the long run.
The low-carb diet plan is one of the most talked-about and recommended weight loss eating plans today. If you are trying to look for a low-carb diet that works best for you, keep reading to find out the different types, some common mistakes and misconceptions, and the foods you are supposed to eat in each diet.
There are numerous studies conducted by medical experts and nutritionists who claim that reducing your carbohydrates intake results in weight loss in the short term. However, it’s important to note that some researchers advise that these types of diets should not become a permanent eating approach as it increases the risk of cardiovascular diseases.
Here’s a list of popular Low-carb diets and how they work:
The ketogenic diet, commonly referred to as the Keto Diet, focuses on reducing your carbohydrates intake in order to induce a metabolic state known as ketosis. This is one of the strictest ways to get on a low-carb diet, as it limits your carb intake to less than 50grams of carbs per day.
You can start by incorporating seafood, lean meat, lots of cheese and dairy, eggs, avocados, and low-carb vegetables. Keep in mind that you can’t have rice, bread, or other starchy food. However, you should also balance the amount of protein you consume, as eating too much protein can prevent the body from going into ketosis.
Low-Carb Paleo Diet
The Paleo Diet emphasises consuming fish, red meat, poultry, fruits, vegetables, nuts, and seeds. It takes its name from our Palaeolithic ancestors as it eliminates all processed foods, added sugar, and dairy products. The low-carb Paleo diet has proven to help reduce belly fat and lower blood pressure; however, it is more expensive to maintain this diet, and there’s a risk of calcium deficiency due to the foods consumed.
The Atkins Diet
Designed by Dr Atkins, this diet is strictly all proteins and fats. First, you remove all starchy vegetables and high sugar fruits from your diet and incorporate fibre-rich and nutrient-dense foods, such as zucchini, salad greens, asparagus, citrus fruits, whole grains, and legumes. After an initial couple of weeks of not eating carbs, gradually, you add back the foods you removed. However, make sure that you don’t add too many carbs too quickly. Otherwise, you may end up gaining the weight you initially dropped.
The Main Takeaway
Though it is still unclear whether low-carb diets are sustainable in the long term, there is no doubt that these types of diets and changes in eating habits are the first step towards better health. Combined with regular exercise and a well-balanced diet, you are sure to achieve a healthy lifestyle.