If you are looking for a way to lose weight and keep it away, you will be hard pressed to find a method that is more studied than a low-carb diet. Research on the effects of cutting carbons has been conducted since the early 2000s, where results suggest that a low carb diet can lead to greater weight loss than a fatty diet and even increase your metabolism. And if your BMI is already within a healthy range, there are other benefits to limiting your car binding tag as long as you do it the right way. Here, experts tell how to make a low carb work for you and your health goals.
Why is a low carb diet so beneficial?
"Low carb diet is effective for weight loss because most people who eat fewer carbohydrates cut much junk food from their diets," said Monali Y. Desai MD, a cardiologist based in New York, POPSUGAR. "It can help reduce the risk of diseases like diabetes because you cut unhealthy carbohydrates from your diet, which helps lower blood sugar levels. But if you replace the carbohydrates, you cut foods high in unhealthy fats that can increase the risk of heart disease. and long-term vascular diseases. "
To lose weight and reduce the risk of diabetes and heart disease, make sure you eat low-carbon fruits and vegetables and healthy fats such as nuts instead of carbs you normally consume. (Here's a scrap sheet of everything you can eat on a low-carb diet.)
Is a weak carb diet difficult to maintain?
That's the catch. Depending on how much you limit your car binding tag (most experts recommend between 50 and 100 grams of net carbs per day), keeping your plan in the long term can be difficult. "Carbs is the preferred source of energy for our bodies and our brains," said Alyssa Tucci Krober, MS, RDN, CDN, director of nutrition at Virtual Health Partners, POPSUGAR. "This can hamper extreme carbohydrate restrictions for most people."
Once you reach your target weight, Alyssa recommends switching to a moderate intake plan focusing on healthy carbs such as fruit, whole grains, beans, legumes and starchy vegetables while still making a point of eating fewer refined grains and sugars. You can gain some weight back, but you should maintain the majority of your weight loss, and the extra carbohydrates prevent you from falling off the wagon (and into a pile of bagels).
Getting Started with a Low-carb Diet
Both experts slowly recommend cutting carbs from your diet. "Has a goal of changing a food every week, like cutting cakes or eating broccoli for dinner instead of a starchy carb", says Dr. Desai. "This is easier to maintain because you have time to troubleshoot." Alyssa also suggests keeping an arsenal of low carbon staples in your kitchen, including celery, cucumber, asparagus, peppers, eggplant, mushrooms, tomatoes, courgettes, green vegetables, and healthy fats including avocados, nuts, plant oils and seeds.
"Foods full of protein, fiber, and healthy fats are digested more slowly and won't get your blood sugar spike fast, how refined carbs do," Alyssa said. It is the shaking in your blood sugar level that makes you feel hungry and tired after eating high carb foods, which makes you demand even more to get your energy back. "Instead, nutrients in these low-carb foods will keep you full between meals, helping you reduce how much you eat in a single day," she explained.
Image source: POPSUGAR Photography / Cera Hensley