We know you're wondering a lot about the low-carb diet. Because many people who want to lose weight and get rid of fat quickly generally prefer this type of diet. So why? The fastest way to lose weight is to restrict carbohydrates. Could it be because In this article, we will talk about what a low-carb diet is, how to apply a low-carb (low-carb) diet list, and is it really an effective method to reduce carbohydrates.
What is a Low Carb Diet?
A low-carb diet is a type of diet that we follow by limiting the carbohydrates found in grains, starchy vegetables, and fruits. In this type of nutrition, where we reduce carbohydrates, we take up to 100 g of carbohydrates and fill our remaining calorie deficit by choosing foods rich in protein and fat. This is where the process of losing weight, losing weight and burning fat comes into play. When we limit the intake of carbohydrates, our glycogen stores are depleted, then the body starts to burn fat for energy and we lose weight quickly, amazing! 🙂
Unlike the ketogenic diet, your carbohydrate intake is not so limited in a low-carb diet. This is an incredible opportunity for those who have trouble sticking to the keto diet.
Let's talk about the benefits of a low-carb diet.
Benefits of a Low-Carb Diet
Restricting carbohydrates has been a method used by doctors for therapeutic purposes for many years to reduce the risks of different diseases, especially diabetes. Therefore, having a low-carb diet and eating by reducing carbohydrate intake has many benefits in terms of general body health, apart from losing weight. Here are the benefits of a low-carb diet, also known as a low-carb diet:
Benefits of a low-carb, low-carb diet:
- It helps you lose weight fast.
- It keeps fat burning at maximum level throughout the day.
- Blood triglycerides and HDL (good) cholesterol heals.
- It balances blood sugar and blood pressure. (High blood sugar symptoms)
- Protects cardiovascular health.
- Since it will protect insulin resistance, it prevents your sudden hunger.
- It saves from reflux, reduces your reflux complaints.
How to Make a Low Carb Diet?
First of all, we should not consume refined carbohydrates such as sugar, white flour, and processed foods. (Especially simple carbohydrates.) Foods that are high and contain simple carbohydrates include white bread and pasta, cookies, cakes, candies, and sodas. The first rule of the low-carb diet is to avoid these foods completely. However, we have the right to take up to 100 g of complex carbohydrates per day! Therefore, by taking these carbohydrates, we meet the glycogen need for the brain and other organs without interruption. For example; bulgur, whole wheat bread, whole grain fiber foods. Of course, when consuming these foods, we need to look at the amount of carbohydrates they contain per serving.
Low Carb Diet List
You can find the foods that we will list in the low-carb diet below. You can create an efficient diet plan suitable for yourself by sprinkling these foods on different days and meals. Of course, taking into account the amount and portions 🙂
And: Beef, lamb, chicken and turkey
The fish: Salmon, trout, haddock
Egg: Eggs from free-range, organic-fed chickens rich in omega-3s are best.
Vegetable: Spinach, broccoli, cauliflower, carrots, other leafy green vegetables
Fruit: Apple, Orange, Pear and others
Nuts: Almonds, walnuts, pumpkin seeds
Low-fat dairy products: Light cheese, diet yogurt.
Fats and oils: Olive oil, coconut oil and fish oil.
If you choose to go on a low-carb diet, be mindful of the fats and proteins you choose. Avoid eating foods containing saturated and trans fats, such as meat and high-fat dairy products, which increase your risk of heart disease. Stay sport and health!
Last updated February 9, 2021