Fitness

Weight Loss on a Low-Carb Diet

Losing weight is one of the most strenuous tasks that overweight people face on their weight loss journey. Many of the people are not educated in this sector and end up following diets that do more harm than good. Yes, there are certain diets specifically tailored for certain body shapes, but if you want to lose weight fast and effectively, then low carb diets are as follows.

Low carbohydrate diet

A low-carb diet is one that is moderate, or sometimes extremely, low in carbohydrates found in abundance in grains, fruits, vegetables with starch, wheat products and pasta. Being low in carbohydrates, this diet is excessively high in protein and fat derived from animal and vegetables alike.

How Does a Low Carb Diet Work?

Intake of products rich in carbohydrates causes insulin levels to peak. The high amount of insulin blocks the fat that leads to the burning of glucose instead of fat.

A person loses more weight during the initial period of low carbohydrate diets. The reason for this is because the low levels of insulin in the body causes the kidneys to shed an excessive amount of sodium. In addition, carbohydrates in the bodies are stored as glycogen. Glycogen binds water molecules to the liver and muscles. When the level of carbohydrates is reduced in the bloodstream, the amount of glycogen is automatically reduced, bringing the water level with it.

The initial reduction in carbohydrate intake leads the body to lose sodium along with water leading to greater weight loss in the initial period.

Foods to target on a low-carbohydrate diet

A low-carbohydrate diet requires individuals to reduce carbohydrate-rich foods. What this means is that people would have to adapt a specific diet that is high in protein and fat. Fortunately, there are a plethora of healthy alternatives that are extremely high in healthy fats as well as protein.

Meat and poultry: Meat includes all kinds of raw meat you can imagine, such as beef, lamb, veal and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other bird with their skins. Processed meat should be avoided at all costs, but if your cravings take more than you always opt for one that has the least amount of carbs in it.

Seafood: Always avoid fish or seafood grown or grown. Instead, choose wild or freshly caught seafood.

Healthy Fats: All fats and oils that are solid at room temperature like lard, butter and ghee are extremely healthy. Avoid trans fats and hydrogenated oils.

In general, everything in this diet is recommended except foods that are high in sugars, starches and inflammatory oils.

A low carb diet could do wonders at first, but a healthy amount of exercise plan should be followed along to aid in weight loss journey. On the other hand, losing weight fast on a low carbohydrate diet without any direction or guidance can be harmful, so always try to take the help of professionals in this regard.