As part of a low-carb diet plan, you should be very vigilant with what you consume. Most food contains sugar and starch that contribute to its high carb content; in order to hit 20 net carbs daily (more on this later), some regular staples must go. Fruits, vegetables, legumes grains sugars are typically high in carbs; when reduced or eliminated as part of a low-carb plan your body begins breaking down fat instead and producing ketones which has many health benefits.
1) What Are Ketones And How Do They Benefit The Body?
Ketones are produced when fat is broken down in your liver. By following a low-carb diet, your body starts breaking down fat instead of glucose (blood sugar) for energy, creating ketones in your bloodstream and aiding weight loss by helping burn fat faster while simultaneously decreasing appetite and improving your mood. In addition, ketones can also assist in treating certain neurological disorders and cancers as well as reduce cholesterol levels and blood pressure and make cells more resistant to oxidative stress.
2) A Brief Guide To Carbohydrates
Let’s first discuss what carbohydrates are: they’re macronutrients found in plant-based foods such as grains, legumes, fruits and vegetables that our bodies convert to energy in the form of glucose for cells to use as energy source. Carbs provide us with energy, so consuming enough through an overall balanced diet.
If your diet lacks sufficient carbohydrates, your body can break down muscle and fat for energy instead of breaking it down naturally. A low-carb diet differs from a low-fat diet in that low-carb diets tend to encourage increased consumption of fat; typically restricting carbohydrates to under 50 grams daily while restricting fat to 30% or less of total caloric intake per day for best results.
3) Why Low-Carb Diets Are Effective
Carbs are your body’s main source of energy. After eating carbohydrates, their breakdown releases glucose into your bloodstream where your cells use it as energy from food and beverages and your own metabolism to produce energy for energy use. When you eat too many carbohydrates without enough protein intake, however, your body produces less insulin; without enough in your bloodstream due to not producing enough, blood sugar levels rise dramatically due to resistance against it; leading to high blood sugar and increasing risks of diabetes and obesity.
4) The Good: Proteins And High-Fibre Foods
Protein can help suppress your appetite and promote satiety (a sense of fullness). Furthermore, protein has numerous other health benefits and may even enhance mood. Some low-carb diets such as Atkins recommend eating large quantities of protein because excess is converted to glucose by your liver and excreted through urination.
For optimal protein choices, look for organic, grass-fed and/or pasture-raised options. When selecting high-fibre foods on a low-carb diet, fibre can also help keep your digestive system in check and may even help you lose weight by filling you up quickly, slowing digestion down, and decreasing appetite. Beans, legumes, seeds nuts and whole grains all are excellent sources of this nutrient.
5) The Bad: Fats And Dairy
Low-Carb Diet Fats and dairy products are often recommended in low-carb diets as essential sources of essential vitamins and minerals for optimal health. Some low-carb diets recommend eating certain types of fat such as saturated, monounsaturated and polyunsaturated. Other low-carb diets suggest eliminating all but extra-virgin olive oil for best results when selecting fats; when possible select organic options.
Fats that have been highly processed can be detrimental to your health. Dairy products are one food group that may or may not be allowed on a low-carb diet; for example, paleo dieting suggests you limit dairy as much as possible while other diets such as Atkins allow up to two servings a day.
6) The Ugly: Baked Goods And Other Processed Food
Baked goods like bread, cakes and cookies contain high amounts of carbohydrates; thus they should be avoided on a low-carb diet. Other processed foods like candy, soft drinks and sweetened beverages contain even more carbs – so when starting out on a low-carb plan it may be wise to avoid these as well. In terms of carb counts per brand/product it may help to be aware that their numbers vary; for example a large bagel might contain 30 grams while smaller bagel varieties could only contain 20.
Also refer to : The Top 5 Health Benefits of Drinking Coffee in the Morning
Fortunately, there are countless low-carb recipes out there for inspiration. A low-carb diet is an effective way to increase health benefits, lose weight and increase energy. But remember: for best results it works best when eaten as part of a varied low-carb diet plan without cutting entire food groups out; follow the tips outlined herein and enjoy a satisfying low-carb lifestyle without compromising taste and variety! So stop waiting – start cooking today!