A low carb diet, also often known as a reduced carbohydrate diet, is a diet which is low in carbohydrates and therefore is lower on the glycemic index table as well. There are many popular fad diets which are encompassed in the low carb diet gamut. In general, a low carb diet advises you to lower the consumption of foods which are high in carbohydrates. Since carbohydrates are converted into starches and eventually simple sugars and glucose, they can drastically increase an individual’s calorie consumption. For people who are obese, or those suffering from various cardiovascular problems, a low carb diet is advised.
There are many diets which limit the amount of simple carbohydrates, while allowing the consumption of complex carbohydrates. However, there are also low carb diets which do not allow the consumption of carbohydrates in any form. The most popular approach in a low carb diet is the ‘no white food’ philosophy. This means that one should eliminate all carbohydrates from their diet which are white in color. This will include all kinds of simple sugars, potatoes, yams, white refined flour, and white rice.
To most doctors and dieticians, a low carb diet means the consumption of a diet which is low on carbohydrates for an extended period of time, but there are also crash diets which encourage the giving up of carbohydrates for a short period of time. This can be a precursor to rebound weight gain. As a rule, it is best to start adding low carb foods such as brown bread to the diet plan instead of giving up on carbohydrates completely.
Since carbohydrates constitute a major part of an individual’s diet all over the world, it is simply not possible to give up the entire food group in a day. According to the USDA food pyramid, carbohydrates are also important for the body as they make for the majority of the energy production in the body. Ideally, a low carb diet is one which gets less than 40% of its total energy from carbohydrates.
A low carb diet plan should include various low carb recipes so that the body does not begin to crave carbohydrates. Also, if you are planning to bring down the amount of carbohydrates in your diet, it is best to do it slowly, phasing out carbohydrates, little by little each day. It is easy to turn your regular diet into a low carb diet by simply practicing a few simply exchanges. For instance, reducing the amount of sugar that you consume in a day can be a step towards consuming a low carb diet. Replace white rice with brown rice and refined flour with whole wheat flour. This way, you will still be consuming carbohydrates, but not the simple carbs which can be bad for your health in the long term.
Another alternative to completely eliminating carbohydrates from your diet is the consumption of a high protein low carb diet. The low carbohydrate quantity here is substituted by high proteins, which are also a good source of energy for the body. Most of the low carb diet recipes substitute carbohydrates with proteins. This makes for a low carb high protein diet which is not only good for weight loss, but also excellent for those who are looking to build their bodies and add muscular bulk.
However, adding proteins may not be very easy with a low carb vegetarian diet. In such a case, you can reduce the amount of carbohydrates you consume, while increasing the amount of fruits and vegetables in your diet.
A low carb diabetic diet is also slowly gaining popularity. Most doctors advise their diabetic patients to follow a low carb diet so that blood glucose can remain under control. Still, a low carb diet does not mean that you completely eliminate any traces of carbohydrates from your diet. It simply means that you reduce the amount of carbohydrates that you consume everyday, or exchange simple carbohydrates with complex carbohydrates and roughage.
Low carb diets, which discourage the consumption of fruits as well as vegetables, are not considered to be the best alternatives. In fact, any low carb diet information which disregards the consumption of fruits and vegetables should be immediately discarded. The non starchy vegetables are not only low on carbohydrates, but are also excellent sources of various nutrients and micronutrients which are otherwise difficult to obtain.
Most diet consultants recommend replacing simple carbohydrates with complex carbohydrates so that you continue to receive roughage in your diet. Since fiber remains undigested, it can help reduce the impact of sugars and glucose on the blood. The low carb diets which contain lots of animal fats and proteins are also considered to be good for health as long as appropriate amounts of roughage are included in the diet.
There is also a popular belief that a low carb diet can damage the kidneys; however this has not been proven beyond all doubt. People who have trouble with their kidneys are encouraged to consume a low protein diet since proteins can damage kidneys. It is important for people with kidney disorders to consume a diet which is not excessively high or low in carbohydrates as well as proteins. Such people can consume complex carbohydrates, fruits, and vegetables.
Low carb diets are not always high in proteins and therefore all the disorders that are associated with a high protein diet, are not automatically associated with a low carb diet as well. For those who are susceptible to kidney disorders and osteoporosis or other degenerative bone disorders, it is advised that proteins should be consumed in moderation.
What Are The Effects Of High Protein Low Carb Diet?
Carbohydrates are the main source of energy in the human body. Consuming high protein low carb foods will lead to a situation where the body has to burn fat for energy. This is good when one wishes to lose weight. However, a sudden change to a high protein low carb diet will bring its own health problems. The body may suffer from a number of health problems because there is an excess strain on it. Kidney problems are common for people who consume excess amounts of protein without balancing the diet in a healthy and effective manner. The permanent state of ketosis will also harm other organs of the body.
How Low Carb Diet Cause Weight Loss?
Carbohydrates are the main source of energy for the human body. A low carb diet will lead to a situation where the body does not have enough fuel to produce energy. In such a situation, the body will have to burn fat to produce energy. It is this process by which the low carb diet for weight loss actually works. One must take some precaution while consuming low carb diet foods to lose fat. At no point should the patient suffer from excessively low blood sugar as this can lead to diminished consciousness. It is far healthier to follow a balanced diet with exercise to lose weight.
What Should Low Carb Vegan Meal Plan Contain?
A vegan diet is fairly restrictive as it does not allow for the consumption of animal sourced products as well. Vegans therefore tend to consume too many carbohydrates which could put a different sort of strain on their bodies. Therefore it may be beneficial to consume low carb vegan meals. Foods such as fresh vegetables, beans, legumes and tofu should be part of the low carb diet recipes for vegans. These food items are all full of nutrients and help to provide the body with plenty of nutrition for the various tasks and functions performed by it. It is important to balance the diet so that all food groups are covered effectively.