Best low carb diet | Best low carb diets

Best Low Carb Diets

The best way to lose weight is to eat fewer calories and increase your physical activity.

Experts suggest aiming for a weight loss goal of about a pound a week.1. Set Realistic Goals The first step to weight loss is setting a realistic goal.

By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you.

To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe.

2. Change Your Lifestyle To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.

3. Change Your Eating Habits Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories.

4. Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. To lose weight and to maintain a healthy weight after weight loss, many people need to do more than 30 minutes of moderate to intensive physical activity daily. Walking is an excellent form of physical activity that almost everyone can do.

5. Summary Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. A lifestyle based on healthy eating and regular physical activity is the best way to lose weight permanently.

There are certain specific foods which are never allowed when you are on a low-carbohydrate diet. There are those food items which contain white flour and/or sugar (including honey). Grains and breads are restricted, though people who are on a weight-maintenance diet, non-obese diabetics, or those who can tolerate a few additional carbohydrates and still lose weight may eat a limited amount of grain products.

Starch or sugar is highest in carbohydrates. Other food items include anything made with flour, grains, foods with added sugar, and starchy vegetables such as potatoes and corn. Most processed foods are also high in carbohydrates. A low-carb diet allows you to eat your favorite meat, fish, poultry, cheese, cream, butter and eggs, with some instructions as given by your dietician. You can eat green leafy vegetables which are low in starch, like spinach, mustard greens, Brussels sprouts, cabbage, cauliflower, green beans, broccoli, lettuce, and so on. You can also take a limited quantity of soy products.

Similarly, most fruits are restricted, but some fruits (other than watermelons and bananas) are allowed as long as they do not produce weight gain. Some preferred fruits include avocado, strawberries and grapefruit. It is advisable to cut out some foods, such as sugar and cereals, but include small amounts in your menus and take a controlled diet.

Fibers are an important part of our diet, and supplements of dietary fiber in the form of psyllium husks are advisable. When you are on a low-carb diet it is important to have a high-fat diet. Saturated fats and fats like olive oil, coconut oil, butter, lard, fish oil, tallow, palm kernel oil, peanut oil, and flaxseed oil are advisable.

There are varieties of diet foods available which you can select depending upon the kind of weight loss you want. These diet foods help you maintain a strict diet without banning food of your choice, but provide options to you to eat want you want in a healthier way.

Diet details

Premise
Carbohydrates raise blood sugar levels, which then kicks in insulin. The theory behind low-carb diets is that insulin drives blood sugar into the cells and prevents fat breakdown in the body. This means you won't burn excess fat and lose weight.

Proponents of low-carb diets take this one step further. They say that if carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you're not eating the carbs, your body breaks down fat to provide needed energy. Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels.

Typical menu
In general, low-carb diets focus on meat, poultry, fish, dairy products, eggs and some nonstarchy vegetables best low carb diets. The diet excludes or limits most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole-grains.

Results

Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet best low carb diets. This increased weight loss may or may not continue long term depending on your commitment to following the eating plan.

A low-carb diet may provide some health benefits, such as possibly lowering blood cholesterol levels. However, the benefits depend on what foods you eat as part of the diet. Foods high in saturated fat, which technically fit the criteria of a low-carb diet, reduce the health-benefit potential.

Four factors contribute to weight loss with low-carb diets:

* Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.
* Decreased appetite. Studies suggest that a low-carb diet decreases appetite, but why this occurs isn't clear.
* Increased feeling of fullness. Low-carb diets are higher in fat and protein. Fat and protein take longer to digest, which makes you feel fuller longer.
* Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and any sweets — usually provide over half of people's daily calories. On a low-carb diet, however, carbohydrates are limited or avoided, thus leading to a significant reduction in calorie intake.

Theoretically, in order to maintain weight loss if you do lose weight, you need to continue the program. But a low-carb diet doesn't appear to be easier to maintain than any other diet. Studies comparing low-carb diets and low-fat diets found that after a year, people dropped out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term.

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