If you are looking to lose weight, try out low carb weight loss. A low-carb diet emphasizes on fat and dietary protein, and limits carbohydrates like starchy fruits and vegetables, and grains. Apart from weight loss, a low-carb diet can reduce risk factors linked with metabolic syndrome, diabetes, certain cancers and heart ailments.
<strong>Foods to Avoid</strong>
Carbohydrates are commonly found in natural foods such as legumes, seeds, grains, nuts, milk, vegetables and fruits. A low-carb diet lowers insulin levels, which makes the body get energy by burning stored fat. This helps to lose excess weight and also minimizes health risk factors.
<strong>Foods in Low Carb Diet for Weight Loss</strong>
These include non-starchy vegetables, eggs, fish, poultry and meat. Typically, carbohydrate intake is limited to less than 150 grams per day.
<strong>How it Works</strong>
Low carb weight loss works because it is effective over the long term. If you continue to adopt this diet over the long run, the weight loss you would accrue would be similar to higher carb diets. One reason low carb diets work is because you consume extra fat and protein which can keep you full for longer periods.
<strong>More Benefits of Low-carb Diet</strong>
With this diet, you can lower the risk of cardiovascular disease and high blood pressure. You can also improve blood sugar and blood cholesterol levels, and triglyceride and good cholesterol values.
<strong>Risks of Low-carb Diet</strong>
Drastically reducing carbs can cause side effects such as:
Restricting carb intake can also lead to insufficient fiber and nutritional deficiencies. This can cause nausea, diarrhea and constipation. If you restrict carb intake to less than 20 grams daily, you may suffer a condition called ketosis which means your body lacks enough sugar to fuel energy. Ketosis can cause bad breath, mental fatigue, headache and nausea.
<strong>Research on Low Carb Weight Loss</strong>
A research study conducted at an obesity prevention center in Boston found that low-carb diets are more effective than low-fat diets for those looking for lasting weight loss. Low-carb diets also burn more calories compared to low-fat diets, the researchers said. The Journal of American Medical Association has published the results of this study.
For more information on low-carb diet for weight loss and other health benefits, please watch this video:
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