Low carb Diet- Nutritious Choices For Creating a Imperishable Diet

 Low carb diet

Introduction:

A low carb diet is an eating plan that reduces carbohydrate intake. Most lo carb diets limit daily carbohydrate consumption to about 26% calories. “Carb” is short for carbohydrate, one of the main nutrients that you must consume to power your body. Carbohydrates are the major source of energy. They are found in foods such as bread, pasta, rice, fruits, and sugary snacks.

The low carb diet emphasizes eating proteins, breads, pastas, rice, starchy root vegetables, the consumption of grains, and vegetables, refined and processed carbohydrates, and sugar sweetened beverages. There are normally no limitations placed on the intake of proteins and natural fat.

Types of low carb diet

Keto Diet:    

The ketogenic or keto diet includes eating high fat, low carbohydrate foods to reach ketosis. In ketosis, the body uses fat for fuel, instead of glucose. This produces acids known as ketones. The ketogenic diet involves ingest a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. The keto diet is a low carb high fat, it lowers blood sugar and insulin levels and shifts the body’s away from carbs and towards fat and ketosis.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you have entered ketosis.

Benefits of Keto diet

A keto diet may provide many health benefits, especially with metabolic neurological, or insulin related diseases.

Support weight loss:

The ketogenic diets may help promote weight loss Trusted source in several ways, including boosting metabolism and reducing appetite. Ketogenic diet consists of foods that fill a person up and may reduce hunger stimulating hormones trusted source. Keto diet may decrease appetite and promote weight loss. 

Improve acne:

Acne has several different causes and may have links to diet and blood sugar in some people. Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise fall and significantly, both of which can adversely affect skin health. A ketogenic diet could reduce acne symptoms in some people.

Protect brain function:

The ketones that generate during the keto diet neuroprotective benefits, which mean strengthen and protect the brain and nerve cells. A keto diet may help a person prevent or manage conditions such as more research is essential into a keto diet effects on brain. 

Improve heart health:

When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as pork rind, such as avocados instead of less healthful fats, can help improve heart health by reducing cholesterol.

Paleo Diet:

The Paleo diet, also mentioned to as the Paleolithic diet, emphasizes, an increased consumption of lean meat, fish, shellfish, fruit, vegetables, eggs, nuts and seeds while excluding grains, legumes, cereals, dairy, processed foods, refined sugars and added salt. The paleo diet includes whole unprocessed foods like vegetables, nuts, seeds and meat.

It may benefit your overall health and reduce your risk for some health conditions, including obesity. These are whole foods that early humans hunted and gathered. Supporters of this eating plan claim that sticking to these foods can reduce the risk of heart disease, obesity, diabetes, and other chronic conditions affecting modern humans.

How Does the Paleo Diet Work?

There are no specific macronutrient requirements as with some other diets, the Paleo diet recommends a roughly equal ratio of protein to carbohydrate to fat, with the lowest allowance going to carbs. There are some discrepancies on certain foods being allowed depending on who you ask but below are the generally recognized does and do not of the Paleo diet.

Allowed foods:

Vegetables

Fruits

Eggs

Nuts and seeds

Oils from nuts and seeds

Some honey

Foods not allowed:

Grains

Legumes

Dairy products

Added sugars                                                                                                        

Added salt

Processed foods

Slow carb Diet

The slow cab diet is based on very low carbohydrates and high protein consumption. Proponent’s claims that it helps increase your metabolic rate and prevent fat storage. This diet is flexible eating strategy that can help to lose weight by focusing on restricting carbs and other foods for six days and having one cheat day a week.

The slow carb diet leans heavenly into the idea that you can get big results from making small changes. The ease of this diet is built on the minimum effective dose principal. This concept is defined as the smallest dose that will produce the desired outcome.

What foods you can eat on the slow carb diet?

The diet breaks food into five groups: Protein, vegetables, fats, legumes, and spices. Ferris suggest picking a few foods for those groups and sticking with them because, as he says, the more foods you can choose from, the more likely you are to go off the diet.

The slow carb diet suggest built your diet around these foods:

Proteins

Eggs

Chicken (Breast or thigh)

Beef (Preferably grass-fed)

Fish

Pork

Lamb

Legumes

Lentils

Black beans

Pinto beans

Red beans

Soya beans

Vegetables

Spanish

Green beans

Broccoli

Mixed vegetables (broccoli, cauliflower, or many other cruciferous vegetables) 

Asparagus

Peas

The diet suggests that having less of foods:

Fats

Butter

Olive oil (For cooking)

Ghee

Nuts

Creamer

Macadamia or Grapeseed oil (For cooking)

Spices

Salt

Herbs

White truffle sea salt

Garlic Salt

Atkins Diet

The Atkins diet is an eating plan created by cardiologist Robert Atkins. It involves around restricting carbs while eating mostly protein and fat. The idea is to burn body fat instead of carbs for energy, resulting in a shift in your metabolism. The Atkins diet has several phases in your weight loss and maintenance. It starts out with a very low carb eating plan. It is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited starting the low carb diet trend.

Benefits of Atkins diet

The potential benefits of Atkins diet includes:

Metabolic syndrome prevention:  The diet includes many foods that can prevent metabolic syndrome. They include nuts, seeds, olives, fruits, and vegetables.

Weight loss:  Research suggests that the Atkins diet can promote weight loss.

Reduced diabetes risk:  By excluding foods that can disrupt blood glucose levels, the diet may also boost your resistance to diabetes. These foods include sugar sweetened beverages and refined grains.

Heart disease prevention: Many heart healthy foods are also on the diet. The foods include legumes, nuts, vegetables, and fruits.

Mediterranean Diet

Mediterranean diet is a way of eating that emphasizes plant based foods and healthy fats. A nutritious can help a person create a meal plan to suit their needs and the available ingredients. It is also touted as one of the healthiest by many health organizations and detain.  This diet is typically associated with weight loss. It encourages a balanced intake of healthy foods and can lead to a moderate but healthy of weight loss. While the Mediterranean diet can be differing from place to place, these foods are often included:

Fruit and vegetables

Whole grains

Dried beans, peas and lentils

Seeds olives and nuts

Poultry’s eaten in moderate amounts and fish

As the main source of fat, olive oil

 

A low carb diet restricts carbohydrates such as those found in pasta, bread, and sugary foods. It’s high in vegetables, fat and proteins. Carbohydrates are the major source of energy. There are normally no limitations on the intake of natural fat and proteins. Low carb diet is important for human health. There are many types of low carb diet that can improve our health that may include legumes, vegetables, fruits, and many other grains.