The low-carb diet was considered dangerous and controversial a few years ago, but fortunately for us, their benefits are now recognized. These types of diets focus on reducing carb intake and increasing the amount of high-fat food and protein we consume. For years we’been told that fat is bad and it is the main cause of heart diseases and obesity. The fact is, that low-carb diets make you lose more weight than low-fat diets, in addition to that they provide powerful health benefits.
If you are interested in trying a new type of diet that helps you to burn fat and become a healthier person, you need to keep reading.
What is a low-carb diet?
It is a type of diet that limits the number of carbs we consume (mostly foods like bread, sugar, and grains).
Some popular types of low-carb diets are:
- Regular low-carb diet: Implies eating less than 100 grams of carbs a day.
- Keto diet: You have to eat less than 50 grams a day.
- Atkins diet: It is a 4-phase diet. You start eating less than 20 grams of carbs a day. Then you gradually increase the number of healthy carbs until you are not gaining the weight you already lost.
- Zero carbs: Eliminates all the carbs of diet. It isn’t safe because it lacks important nutrients like fiber.
What type of food I can’t eat in a low-carb diet?
- Sugar.
- Pasta.
- Potatoes.
- Rice.
- Bread.
- Legumes (beans, lentils, etc.)
- Juice and soda.
- Corn.
- Most alcohols.
- Snacks like potatoes chips, pretzels, and cookies.
What healthy carbs I can eat in a low-carb diet?
- Tomatoes.
- Cucumber.
- Celery.
- Cauliflower.
- Broccoli.
- Bell peppers.
- Zucchini.
- Eggplant.
What healthy fats and proteins I can eat?
- Fatty fish (salmon, tuna, and sardines.)
- Beef.
- Pork.
- Turkey.
- Lamb.
- High-fat cheese.
- High-fat dairy.
- Coconut oil and olive oil.
- Butter.
- Nuts, sunflower seeds, almonds, and walnuts.
What benefits will I get from a low-carb diet?
- Effective short-term weight loss thanks to getting rid of the excess water in your body.
- You are going to notice a loss of appetite.
- It reduces the visceral fat (the one that is between the organs and is the most dangerous.)
- It is going to reduce triglycerides levels.
- Fights against metabolic syndrome.
- It is effective to reduce LDL cholesterol (the “bad” cholesterol) and increases HDL cholesterol (the “good” cholesterol)
- It reduces the number of seizures in children with epilepsy.
- Reduces the levels of blood sugar and insulin.
- Reduces digestive issues like bloating, diarrhea, reflux, and reflux.
What are some side effects of a low-carb diet?
- Since our body is used to getting energy from carbs, we are going to experience some side effects while it is adjusting to the lack of carbs. You lose excess water from your kidneys the first weeks, which can result in dehydration. You are going to experience symptoms like dizziness, headache, fatigue, nausea, irritability, etc. Try to drink more fluids in the first weeks to minimize it.
- Leg cramps. This side effect happens because you lose minerals in the first weeks due to an increase in urination. Try to drink more fluids and increase the salt intake to minimize it.
- Constipation. This comes as a result of the lack of fiber in the low-carb diet. Drink fluids and try to increase the intake of vegetables and fiber.
- Bad breath. This happens on a strict low-carb diet like the keto diet. Our body is converting lots of fat in ketones, which creates a smell like a nail polish remover. It is a temporary side effect so use a breath freshener and wait until it goes.
- Heart palpitations. You are going to experience an elevation in the heart rate in the first weeks. Increase the salt intake and drink more fluids to minimize it.
What to know before starting a low-carb diet?
- Don’t be afraid of eating fat.
- We have the misconception that fat is bad for us, when in fact it provides a wide range of benefits for our health. It’s also able to make us lose weight.
- Don’t eat unhealthy fats or trans-fats.
- Not all types of fats are good. Eating excessive trans-fats won’t make you lose weight, in fact, you are going to gain weight.
