Low Carbohydrate Diet

Efficiently lose weight with our low carbohydrate diet.

Low Carbohydrate Diet

Low carbohydrate diets restrict the type of carbohydrates you eat and the amount. A carbohydrate is a type of macronutrient found in many foods and beverages. Carbohydrates can be a beneficial calorie intake. However, there are disadvantages to carbohydrate intake for losing weight. Many carbohydrates are found in natural plant-based foods, such as grains. Carbohydrates exist as complex and fibrous-like in whole grains and legumes. The lesser complex form can be found in milk and fruit. The most common sources of naturally occurring carbohydrates include grains, fruits, vegetables, milk, nuts, seeds, and legumes.

How Our Body Utilizes Carbohydrates

Today, food-manufacturing companies have started incorporating refined carbohydrates into processed nourishment in the form of refined sugar and simple carbohydrates. These examples are called simple carbohydrates, found in white bread, pasta, cookies, cake, candy, sugar-sweetened sodas, and drinks. Carbohydrates are used as a source of fuel for your body. Think of your body as a machine; it won’t function at its highest capacity without proper fuel supply. Sugars and starches are broken down into simple sugars during digestion. They are then absorbed into your bloodstream as blood sugar. 

 

Complex carbohydrates provide bulk and serve other body functions that go beyond fuel. For example, decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Benefits Of a Low-Carb Diet

More Weight Loss

Increase in LDL

Reduced Blood Sugar Levels

Reduced Insulin Levels

Increase in Metabolism

What Does A Low Carb Diet Include?

Typically, a low carbohydrate diet focuses on proteins, including meat, poultry, fish, eggs, and vegetables with no starch. A low carbohydrate diet generally excludes or limits most grains, legumes, fruits, bread, sweets, pasta, and vegetables with starch. However, some low carbohydrate diet plans allow small amounts of fruits, vegetables, and whole grains. The recommended daily limit for a low carbohydrate diet would be 60 to 130 grams of carbohydrates, usually equating to 240 to 520 calories.

 

Low carbohydrate diets are usually restricted. Some low carbohydrate diets greatly restrict carbohydrates during the initial phase of the diet, and then it gradually increases the number of allowed carbs. For example, extremely low-carb diets restrict carbohydrates to 60 grams or less a day. In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates or between 225 and 325 grams of carbohydrates a day.

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