What Is a Low Carb Diet?
As with most healthy eating lifestyles, everyone will react in their own personal way. For current research on different diets and nutrition, take a look at what health experts at Authority Health have to say.
Carbohydrates refer to both simple and complex sugars. They are found naturally in grains, fruits and even starchy vegetables. Excess carbs have a bad reputation for being addictive - think of how easy it is to consume never-ending bowls of pasta or unlimited bread baskets. In addition, if you keep providing your body with carbohydrates for energy, you won’t have a chance to break down and use your stored fat.
Each low carb diet has different levels of carbohydrates that are permitted. It is important to note that there is a difference between carbohydrates from potatoes and those found in a chocolate bar. The fiber found in fruits and vegetables slows down absorption of carbs into your bloodstream, whereas excess table sugar quickly spikes and then lowers your blood sugar (i.e. glucose) leaving you with a “sugar crash” and needing more carbs in a hurry.
Don’t Be Discouraged
When starting a new eating plan, you may feel unsteady, which is natural. Obviously, you must check with your physician before starting a new diet. Once you get the go-ahead, keep in mind that it typically takes 2 weeks to get used to a new lifestyle. Don’t get discouraged if you are experiencing some of these normal side effects:
- Bad breath
- Sugar cravings
- Muscle cramps
Ways To Feel Full On A Low-Carb Diet
Until your body adjusts, you may need help feeling full on a low carb diet.
- Eating protein - While there is no definitive study on the claim that protein is more filling than carbs, it may be the case for you.
- Green Coffee - Naturally occurring green coffee extract from unroasted green coffee beans helps your body absorb carbs so you can use the available fats more efficiently.
- Water - It is easy to mistake hunger for thirst, especially if you’re not hydrating properly. Drinking sufficient amounts of water will depend on how much physical exercise you are doing as well as your environmental conditions.
Benefits To Sticking With a Low Carb Diet
- Weight Loss - The dramatic weight loss effects have been clinically proven. When there is a limited amount of glucose and glycogen (stored glucose) in your body, you will start to break down stored fat. Seeing relatively quick results will keep you motivated to stay on track.
- Health Benefits - If you have a family history of obesity, type 2 diabetes or PCOS, this type of diet can be extremely beneficial. All three of these diseases may be influenced by a large amount of insulin found in your body. If you can lower the levels of glucose in your blood, it will directly affect the amount of insulin you are producing. In some cases, people can stay off medication as long as they control their diet. Again, please consult with your doctor before making any decisions about diet or medication.
Low carb diets do not mean no carbs. Depending on the exact diet, there are different levels of carbohydrate restriction. Keep in mind that not only are the amount of carbohydrates important for your diet to be effective, but your carbohydrate source makes a difference to your overall health.
If you try a low carb diet, stick with it for at least 2 weeks to let your body adjust. After you achieve your weight loss and health benefits, you can slowly incorporate additional carbs into your diet to see how your body responds to them.