Hi, my name is Daniel, and I was a carboholic. However, now, I am the owner of my sugar addiction.
The low-carb diet has been around for a while now, but after the sugar craze of 2017, I’m seeing more people trying it out.
So why are so many turning to this diet? What is it about the low-carb lifestyle that makes me love it?
I can answer these questions with one word: brain fog.
As I age, my body has become more and more sensitive to sugar. It’s easy for me to let a sweet treat binge turn into a week-long struggle because of the cravings it causes in myself and others around me.
I’ve been experimenting with low-carb dieting as an alternative lifestyle change that can help curb this addiction without any unwanted side effects. Here are some benefits:
- The protein intake alone helps provide much-needed nutrients while you’re on this weight loss program.
- My energy levels have gone through the roof. I’m no longer crashing from one sugar craving to the next so often, and these bursts of energy help me stay focused throughout my day.
- I’ve lost a lot of weight! As someone who struggled with her weight for years, this is a massive win for me because it presents a variety of health benefits that will last long into future generations after I am gone.
Hopefully, these are incentives that you’ll appreciate as well! Let’s dive in deeper!
What is a low-carb diet?
A low-carbohydrate (low-carb) diet is a weight-loss diet, but not all low-carb diets are created equal. Some people use them to treat epilepsy and diabetes, while others use them to lose weight.
The basics
A low-carb diet is a type of eating pattern that limits carbohydrate consumption. The goal of such a diet is to reduce the intake of sugar and starch and replace those macronutrients with animal products and more vegetables.
When it comes to diet, meat is the essential food. Vegetables are also high on the list of what you should eat, but they must be grown above ground and not genetically modified.
Fruitarians believe that fruit does not contain enough nutrients for an active lifestyle; therefore, fruits should only make up a small percentage of your daily intake (up to 30-40%).
You can eat starchy foods like bread or pasta in moderation because they provide energy production, which is beneficial when exercising.
The basics are a set of guidelines that offer advice on how to start and maintain ketosis.
The high-protein Ketogenic meal plan offers plenty of protein, which can help you lose weight while feeling great!
Atkins diet
The Atkins Diet is a weight-loss low-carb diet that involves eating fewer carbohydrates and more fat, protein, and non-starchy vegetables. The basis of the diet is to shift away from foods high in carbohydrates to those low, such as protein and fats.
The Atkins Diet was created by Dr. Robert C. Atkins in 1972 and has been the most popular weight loss plan for adults since then due to its ability to produce rapid fat loss, suppress appetite, and curb cravings while preserving lean muscle mass.
This diet focuses on protein and fat intake. The average American man needs 90 grams of protein, while the average woman needs 75 grams. However, too much protein in one’s diet can be unhealthy and cause kidney problems.
The Atkins Diet is done in four phases. Each phase limits how many carbs you can take and from which foods. Low carb diets can be challenging to maintain because they rely heavily on complex carbohydrates, which are hard to find without going out or buying processed food.
When following an Atkins or other high-protein diet, it is essential to check with your doctor. These diets have specific nutritional needs, and it’s recommended to be monitored by a professional.
Keto diet
The ketogenic diet is a low-carb, high-fat diet that mimics the metabolic state of fasting. It has become increasingly popular in recent years, which may be due to its effectiveness in weight loss, as well as the many health benefits it has been shown to have.
The main goal of the ketogenic diet is to put your body into “ketosis,” which means you are burning fat for fuel instead of carbs (which can lead to blood sugar imbalances).
To achieve this state, it’s recommended that you consume enough protein and healthy fats like dairy products or butter. You may also include some nuts or vegetable oils in some diets.
The first few days on this eating plan can be very tough because it requires significant lifestyle changes. However, if one sticks to the program long enough, they will see benefits, including improved cognition and decreased inflammation levels.
Paleo diet
The Paleo Diet is based on the premise that humans are genetically adapted to eat the foods available in the Paleolithic era, including meat, vegetables, fruit, nuts, and seeds. There is a lot of controversy around whether or not the diet is healthy.
The Paleo diet is a low-carb, high fat, moderate protein diet that is very restrictive. It also has some other foods banned because they are not considered Paleolithic food.
The South Beach diet
The South Beach Diet is a diet plan created by Arthur Agatston, MD, encouraging people to eat lean protein, healthy fats, and carbs in moderation. The goal of the diet is to lose weight while maintaining a healthy lifestyle. The South Beach Diet is also known as the SND or “South Beach Nutrition Program.”
It’s not as strict as other low-carb diets, such as Atkins. Whole grains, fruits, vegetables, and lean meats are allowed on a diet with no counting of carbs or phases like traditional fasting methods.
However, it can be hard to find food on this diet when you aren’t buying from them, and the choices can become limited.
Who should not do a strict low-carb diet
A person should not do a strict low-carb diet if they have any medical conditions or are pregnant.
If you’re an athlete who needs a strict diet schedule, consult with your registered dietitian first before trying this eating style.
Low-carb diets can lead to fatigue during exercise, making workouts more difficult for you due to water retention issues.
Health benefits of a low-carb diet
The health benefits of a low-carb diet include reducing blood sugar and insulin levels, weight loss, longevity, and more. Low-carb diets can be very high in saturated fats but still lead to positive results.
Low-carb diets are not without their drawbacks, though some people experience poor nutrient intake and lack of fiber.
Lose weight
The science behind low-carb diets is that they are as effective as other popular dieting methods like Weight Watchers and Jenny Craig. They make it easier to lose weight without hunger and without having to count calories.
Recent studies show that a low-carb diet can even result in burning more calories than a low-fat plan. In addition, recent research suggests that people on both diets lose weight at the same rate, but those on Low Carb Diets do it faster and more effectively for weight loss.
In the short term, a low-carb diet is more effective for weight loss.
Reverse type 2 diabetes
Type 2 diabetes is caused by excessive carbohydrate intake, which you can reverse with a low-carb diet plan. The benefits of the low-carb diet include reversing type 2 diabetes and reducing blood glucose levels.
The main symptom of type 2 diabetes is high blood sugar levels. Carbohydrate-containing foods have the most significant impact on these levels, so low carbohydrate diets are promoted for individuals with this condition. It has been found that a low-carb diet can improve adherence to treatment by 40% and reduce medication needed by about half.
Lower triglycerides
A high triglyceride level is a risk factor for heart disease. When people cut carbs, they often experience a dramatic reduction in high triglycerides. On the other hand, low-fat diets often cause your triglycerides to increase.
Increase the “good” cholesterol
The low-carb diet is based on the idea that limiting carbohydrates in your diet will help you reduce insulin levels, which then helps to increase “good” (HDL) cholesterol.
The “good” cholesterol is the one responsible for lowering the risk of heart disease. There are several ways to increase this type of cholesterol, such as increasing protein and increasing fat intake in your diet.
Decrease blood pressure
Low-carb diets, which are typically lower in carbs and higher in proteins and fats, have a lot of health benefits, such as decreasing blood pressure and preventing diseases. They can be beneficial for people who want to lose weight or maintain their weight loss.
Help with metabolic syndrome
Metabolic syndrome is a condition that often leads to diabetes and heart disease. Metabolic Syndrome is the collection of symptoms including abdominal obesity, elevated blood pressure, high fasting blood sugar levels, high triglycerides, and low HDL cholesterol levels.
It is essential to be aware of all five symptoms that are associated with metabolic syndrome. The low-carb diet helps reduce the risk for these complications, primarily by lowering blood pressure and fasting blood sugar levels.
To reduce the risk of developing metabolic syndrome, people should get active. It is recommended that you do 30 minutes of cardio exercise five days a week and strength train at least twice a week in addition to getting enough sleep each night.
Low-carb diet tips
In general, health professionals have a consensus that low-carbohydrate diets are effective for weight loss and weight management. Some studies have found that low-carbohydrate diets are more effective for short-term weight loss than other types of diets, but the long-term effects are unclear.
Trying a low-carb diet can be hard at first, but you get used to it quickly. Additionally, it shows visible results real fast, which is the reason why people love it.
Meals
Many people love a low-carb diet because it can help them to lose weight and reduce sugar cravings. It is a type of healthy eating pattern that consists of meat, fish, chicken, vegetables, sauces, and other allowable foods.
How to avoid potatoes, pasta, and rice
People love low-carb diets because they avoid the top three carb sources – potatoes, pasta, and rice. It is a healthier alternative than your typical high-carb, starchy foods. Low-carb options include vegetables, nuts, seeds, cauliflower pizza crust, zucchini noodles, sweet potato fries, and cauliflower rice.
Know what foods are low-carb
To lose weight and stay healthy, dietitians recommend cutting back on carbs. Low-carb diets are low in fiber and carbohydrates. Before beginning a low-carb diet, it is recommended that you understand what foods are considered “low carb” and which ones to avoid. Some fruit: apples, blueberries, and strawberries can be eaten in moderation, while others should not be consumed because they contain high fructose corn syrup.
Low-carb snacks are vegetables, fruits, nuts, and low-carb drinks.
What is a serving size?
The secret to a low-carb diet is knowing how many carbs are in your favorite foods. Most low-carb diets allow 20 to 50 grams of carbs per day.
The key is finding food with a high nutritional value per serving and lower carb count for following low-carb diets.
Meal prep
Meal prep is a great way to stay organized and save money. This diet plan calls for pre-preparing meals that can be stored in containers or frozen until needed. You can also save money by buying pre-made food.
Low-carb snacks
It is essential to regulate the portion size of any snacks. To make a low-carb diet truly simple and enjoyable, you need new skills.
A low-carb snack is an option for between-meal options. These snacks are hard-boiled eggs, unsweetened yogurt, baby or regular carrots, a handful of nuts, and cheese.
Exercise
Carbohydrates, fat, and protein all provide energy. Carbohydrates are the most important source of fuel for muscles.
Exercise is a common way to improve health and well-being. A moderate exercise of 10 minutes should give you plenty of benefits while being on a diet. Please note that low-carb dieters should avoid intense activity periods exceeding 150 minutes per week.
Use common sense
Although low-carb diets are not the best for everyone, it is vital to use common sense. A low-carb diet can be dangerous if you have certain medical conditions such as kidney disease or teenagers who need a doctor’s permission before starting a low-carb diet.
With the proper knowledge, low-carb dieting can be a healthy lifestyle change.
The short-term risks are cramping, constipation, palpitations, high cholesterol, headaches, and bad breath. The long-term risks are nutritional deficiencies and gastrointestinal problems.
Final thoughts
I am a low-carb diet enthusiast. I love the way my body feels when it’s in ketosis and how easy it is to be moderate with carbs when you know what foods are allowed.
It has been such a fantastic journey for me that this blog post was inspired by the tremendous changes I’ve noticed in my body and life.
Hopefully, your interest is piqued as well, and you’ll give it a try if you have problems with health or obesity.
