Low carb diet

Everything to Know About Benefits of Low Carb Diet Plan

Carbs or carbohydrates are one of the main three food types that the body needs to work properly. Carbs are a good source to provide energy to the body because the body breaks down carbohydrates for proper use. If the body doesn’t need to use carbs immediately, it stores them for later use. On the other hand, if we don’t utilize the stored carbs, it will convert them to fat.

A low carb diet is a diet plan that restricts carbohydrates. Multiple types of low carb diets improve health and lose weight. So you should have a proper understanding of why is low-carb diet good for weight loss. You can follow a low-carb diet plan with proper substitutions and planning. However, it is always essential to eat healthfully when you follow a low-carb diet. Let’s discuss the aspects in detail to know about the benefits and significance of low carbohydrates for the body.

Methods to Intake Low Carbs:

Low carb diet has been famous for decades, and the diet plan is highly controversial at the same time. It has gained mainstream acceptance because there are multiple benefits of a low-carb vegan diet. In addition, it improves health issues such as HDL cholesterol, blood pressure, blood sugar, and blood triglycerides. Here are some accurate ways to follow a perfect low-carb diet plan.

Paleo Diet:

The Paleo diet is one of the most famous ways of eating. It encourages foods like the Paleolithic era before the industrial and agricultural revolution. The Paleo diet is also beneficial to reduce blood sugars, lower weight loss, and risk factors for heart diseases. Many people are curious to know are low-carb diets more effective. So you should know that it emphasizes seafood, eggs, fruits, meats, tubers, seeds, and nuts. Following this low-carb diet will be a step to improve health.

Zero Carbs:

Many people prefer to eliminate carbohydrates from their diet. It is what we call a zero-carb diet which includes animal foods. There are multiple advantages of a no-carb diet, and people following this diet plan can eat fish, eggs, meat, and animal fats like lard and butter. There is no recent research that shows the benefits of a zero-carb diet. Moreover, this diet plan also lacks some significant nutrients such as fiber and vitamin C. Due to this reason, you should incorporate with experts before following this pattern.

Mediterranean Diet:

The Mediterranean diet is famous among health experts and it is usually based on traditional foods. The benefits of a low-carb diet high in protein are innumerable. It will protect you from breast cancer, heart diseases, and type 2 diabetes. It is similar to the other diet plan but it limits high carb foods such as whole grains. Moreover, it emphasizes fatty fish or red meat and olive oil. So if you are a heart patient, you can follow a low-carb diet to lose weight.

Eco Atkins:

Eco Atkins is generally a vegan version of the Atkins diet plan. It consists of plant foods and ingredients high in protein such as soy, plant oils, gluten, and nuts. Moreover, it can cause great improvement in heart disease risk factors and help to lose more weight than a high-carb vegetarian diet.

Ketogenic Diet:

If you want to know are low-carb diets more effective, you should consider the ketogenic diet. It is a high fat, low carb diet to make the body in a metabolic state. The insulin level plummets in this state, and the body releases large amounts of fatty acids. These fatty acids are transferred to the liver and make ketones. These ketones are water-soluble compounds that can supply energy to the brain. So the brains start relying on ketones instead of carbs. Therefore, you should follow a ketogenic diet because it is an effective way to lose fat.

4 Perfect Low Carb Meal Plans:

There are different types of low-carb meal plans that are helpful to improve health. It can provide different health benefits and you will come up with multiple meal ideas to cook healthy food. Even if you have free ingredients in your hands, it’s easy and quick to make a low-carb diet. Here are some perfect meat plans that you should include in your low-carb diet plan.

Meatza:

Meatza or meat-based pizza is the best alternative for those who love eating pizza frequently. You will also like the taste of this pizza more than unhealthy chicken pizza ingredients. The recipe is modified according to the advantages of a no-carb diet, and you can add ingredients like mushrooms, vegetables, and cheeses. In addition, you can also add bacon, salsa, onions, garlic powder, and spices.

Bunless Cheeseburgers:

Bunless cheeseburgers are the best choice as a low-carb diet. You can prepare it with great ease, and the ingredients are hamburger, butter, cheddar cheese, patties, salsa, spinach, and cream cheese. The recipe for this cheeseburger is very simple. You can make it by following simple steps:

  • Add butter into the pan and turn on the heat
  • Flip the patties and add some cream cheese and cheddar slices on the top.
  • Lower the heat and put the lid on the pan
  • The cheese will start melting
  • You can also add salsa to make burgers more juicer

Eggs and Bacon:

Bacon is processed meat that is usually low in carbs. You can eat it as a low-carb diet to lose weight. The ingredients include spices, eggs, and bacon. You can also fry three to four eggs in bacon fat if you want to add egg flavor to it. Many people put spices, sea salts, and onion powder on them while frying. However, if you want to eat it in moderation, try to avoid eating more than twice per week.

Vegetables and Eggs Fried in Coconut Oil:

The vegetables and eggs fried in coconut oil are ideal to make a healthy and low-carb breakfast. It’s rich in protein and keeps you full for a long time.  The ingredients include fresh vegetables, coconut oil, and frozen vegetables such as cauliflower, broccoli, carrots, spices, and eggs. So you can make this dish by frying vegetables in oil and adding some spices and three to four eggs. You will get multiple benefits of a low-carb vegan diet by eating this dish.

Low Carb Recipe:

Cottage Cheese Protein Pancake:

The cottage cheese protein pancakes are low in carbs, high in protein, and gluten-free. The dish is famous among people of all age groups because of its taste. Cottage cheese is one of the healthiest cheeses that are low in carbs. The best thing is these pancakes are simple to make and delicious at the same time. The cottage cheese protein pancakes are 100% natural because of their ingredients. All the ingredients are helpful to lose weight due to their satiating impacts. So these pancakes are perfect for people following a low-carb diet plan.

Ingredients:

  • 1 heaped cup (250g) cottage cheese
  • 3 eggs
  • 1 tsp. of vanilla extract
  • 1 tbsp. of coconut sugar
  • 3 heaped tbsp. flour

Instructions:

  1. Place the cottage cheese into a bowl, add egg yolks by keeping the whites separate.
  2. Crush everything with a fork. Add in the flour, and mix thoroughly.
  3. Whisk the egg whites into a stiff foam and add to the cheese mixture. Combine the ingredients.
  4. Heat a dry, non-stick pan and fry the pancakes for about 3 minutes, until the bottom is slightly browned.
  5. Turn and cook for another 2 minutes.
Cottage Cheese Protein Pancake

Mistakes to Avoid:

Low carbs diets are very famous and it’s simple to make mistakes on them. Different things will lead to adverse effects. Here are some mistakes that people usually make in a low-carb diet plan. 

Eating Excessive Protein:

Protein is an essential micronutrient that can increase fat burning and improve the feeling of fullness. Usually, more protein leads to increased body composition and loss of weight. However, it can become a problem when you are on a low-carb diet. According to researchers, a well-formulated diet plan should be low in carbs and moderate in protein. Therefore, you should intake 0.7 to 0.9 grams of protein per pound according to your body weight.

Leaving too Soon:

Our body is designed to burn carbs, and carbohydrates are always available in the body to be used for energy. When you cut back quickly on carbs, the body needs to shift towards burning fat which generally comes from the body’s stored energy. In return, the body will take a few days to adapt to burning fat. When you feel unwell for a few days, you may want to quit the low-carb diet pattern. Therefore, you should keep in mind that it takes almost three to four days for the body to adjust to the new regimen. So it’s important to be patient and adhere to your diet.

Afraid of Eating Fat:

Many people get the majority of their calories from carbs, especially grains and sugars. When you remove this energy from the diet, you should replace it with something else healthy. So many people are of the view that cutting out fats will make the diet healthier which is a big mistake. Generally, when you don’t eat carbs, you should add fat to compensate. The intake of seventy calories will be a good choice for people on a low-carb diet. So you should select fatty cuts of meat to add healthy fats into the meal.

Foods to Avoid:

Low carb diet can be helpful to control diabetes and other health conditions. You should avoid high-carb foods such as cake, candy, and sugar-sweetened beverages. This diet plan usually contains twenty to a hundred grams of carbs in a day. So here are some foods that you should limit or avoid when you are on a low-carb diet.

Starchy Vegetables:

Many diet plans permit the consumption of low-starch vegetables. These vegetables are helpful to aid blood sugar control and weight loss. However, some high starch vegetables have more digestible carbohydrates than fiber and one should limit the intake of these carbons. If you are following a low-carb diet, you should avoid starchy vegetables. Although many vegetables are low in carbohydrates, some are high in concentration of carbs. Therefore, it’s ideal to choose high fiber and non-starchy vegetables.

Cereals:

It’s a well-known fact that sugary cereal has plenty of carbs. You may be surprised to know about the carb counts of a healthy cereal pattern. For example, one cup of oatmeal offers almost 32 grams of carbs. Steel-cut oats are generally less processed, and all other oatmeal types are considered healthy. In general, whole grain cereals tend to pack even more carbohydrates. So you should avoid eating cereals if you are following a low carb diet pattern even though these are healthy.

Juice:

Juice is the worst choice to drink if you are on a low-carb diet to lose weight. Although it is a kind of beverage that provides nutrients to the body. Fruit juices are high in fast-digesting of carbs which is a reason to increase the sugar level in blood. Moreover, the juice is an example of liquid carbs that our brain may not process in the form of solid carbs. The other disadvantage is drinking a lot of juice will increase hunger and food intake. Therefore, it is a high-carb beverage that you should avoid.

Sugar or Honey:

We are aware of the fact that foods high in sugar such as candy, cake, and cookies are high in carbs. Many of us don’t even realize that natural sugar can have many carbohydrates in it. So if you want to learn are low-carb diets more effective, you should control your honey or sugar intake. Here are some calorie counts in different sugar types:

Agave Nectar: 16 grams carb

Maple Syrup: 14 grams carb

White Sugar: 12.6 grams carb

Honey: 17 grams carb

These sweeteners don’t provide nutritional value to our bodies. So if you want to sweeten your food without adding carbs, you should choose healthy sweetness. When you are on a low-carb diet, you should avoid honey, sugar, maple syrup, and other sugar types that are high in carbs.

The Best Vegetables to Eat:

Vegetables are low in calories and rich in minerals and vitamins. The low-carb diet varies from person to person. However, eating more vegetables is always a great idea. Here is the list of best vegetables that you should include in your diet plan. 

Broccoli:

Broccoli is a member of the cruciferous vegetable family that includes radishes, sprouts, kale, cabbage, and Brussels. If you want to know why eat a low-carb diet, you should consider the importance of broccoli for your health. According to research, broccoli is helpful to lower insulin resistance and protect our bodies against cancer. A cup of broccoli has a total of 6 grams of carbs that provide more than 100% of RDI for vitamin K and C.

Zucchini:

Zucchini is the most famous vegetable and it is the best type of summer squash. However, winter squash comes in different shapes and varieties. One cup of zucchini has 4 grams of carbohydrates, and it is a good source of vitamin C. If you want a low-carb diet to lose weight, yellow Italian squash is the must-to-add thing on your list.

Spinach:

Spinach is one of the leafy green vegetables that offer several health benefits. It is the way to lower DNA damage and protect us from different diseases like heart health and eye infections. It is an ideal source of vitamins for those who want to build muscle with a low-carb diet. Spinach has less concentration of carbs, but it becomes more concentrated on cooking and loses its volume. A one-cup serving of spinach generally has 7-gram carbs and 4 grams fibers.

Green Beans:

Green beans are also known as string beans or snap beans. They are a member of the legume family along with lentils and beans. Moreover, green beans are also rich in chlorophyll, and different studies suggested that it will protect you against cancer. A cup of green beans has almost 10 grams of carbohydrates. In addition, it also consists of carotenoids that are associated with brain functionality during aging.

Cauliflower:

Cauliflower is the most versatile low-carb vegetable with a mild taste. It can be utilized as a substitute for rice, potatoes, and other high-carb foods. One cup of raw cauliflower has 5 grams of carbs, and it is high in vitamin K and vitamin C. Moreover, it is also ideal for a low-carb diet healthy plan. Like other vegetables, it is also essential to lower the risk of cancer and diseases.

Bell Peppers:

Bell peppers are also known as capsicums or sweet peppers. In addition, bell peppers provide 317% of RDI vitamin C and 93% of reference daily intake (RDI) for vitamins A which is often less in a low carb diet. Its one cup usually has 9 grams of carbohydrates. Yellow, orange, and green bell peppers have the same nutrient profile.

Surprising Things Happen to the Body:

The low-carb diet has become famous when it comes to a healthy lifestyle as a strong person. So when you look at the benefits, it’s an ideal solution to keep yourself healthy and strong. Here are some surprising things that will happen to your body when you adopt a low-carb diet plan.

Keeps Metabolism in Control:

When you have a good metabolism, it will be beneficial to reduce weight and keep an eye on overall well-being. The sugar level, blood pressure, digestion, and absorption of cholesterol depend upon the metabolism. Therefore, a high-carb diet can be dangerous for metabolism. That is why we should opt for a low-carb diet because it is helpful to keep us away from different elements.

Reduce Triglycerides Level:

Triglycerides are one of the reasons for cardiovascular problems. These are small fat molecules that flow from the bloodstream. So its high level will lead to accumulation in veins and also lower the blood flow towards the heart. Complex carbohydrates can enhance triglycerides which can be controlled with a low-carb diet.

Protects our Brain:

We all need carbohydrates to keep our brains happy and healthy. So the low carb dieting plan can do the same because the brain fires up ketones when we adopt a low carb diet. According to the studies, a low-carb diet has shown amazing results in boosting memory. It is also beneficial for people at risk of developing stroke or Alzheimer’s.

Frequently Asked Questions (FAQs):

Final Words:

Low carb diet emphasizes a healthy source of fat, carb, and protein that is helpful to lower the risk of different diseases. A diet based on low carb is usually a potential cure against different health problems. However, you should keep a check and balance in your diet to get optimal health benefits. A proper diet plan will give you the basics of eating low carb with simple and delicious recipes. There are multiple types of low-carb diets, and you should adopt one according to your body’s needs. However, if you can’t follow a proper diet plan, you should include one low-carb meal in your menu per week. It will be a great step to improve health and reduce the risk of diseases.

Purchase our Low Carb Recipe Pack:

If you want any guidelines about a low-carb diet our low-carb recipe pack is a must-to-purchase eBook. You will get to know about the different surprising health benefits of a low-carb diet and recipes. Due to these delicious recipes, you will ultimately try this diet plan. So don’t wait further and purchase our dietary eBooks now and get special discount using code FIRST20.

Get Assistance at Nutrigastro:

Everyone is fond of eating healthy food with a high nutrition profile. So if you are looking for the best place to have a great and healthy experience, Nutrigastro is one of the perfect options for you. We will provide you with food according to your taste and dietary requirements. Moreover, our experts know how to prepare the meal by using their many years of experience. So call us today to have an amazing chef and catering service.

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