Low-Carb Diets

Low-Carb Diets

Now, let us dive-in to learn about the diet that can change the metabolic pathway of your body. So, here is all that you may need to know about the Low-Carb diets.

This is the diet for maximum people who are trying to attain weight loss after the age of 25.

Theory: 

As the general and the most popular rule of weight loss is cutting the carbohydrate intake; Low-Carb diets do the same but in a much regulated and orderly way. Just like any other weight loss diet, the low-Carb diet also has unlimited versions and meal plans. But, the basic thing behind all of these is the restriction of carbohydrates intake. The restriction generally ranges to limit the carbohydrate intake to as low as 20g a day to a maximum allowance of 150g with other plans and based on other deciding factors. The principle factor that rules the game is the change in metabolism. Carbohydrates are the instant and first-line sources of energy. When we need energy, our body generates it be metabolizing the carbohydrates. They get broken into the smaller molecules and we get energy for whatever functioning we need to. The simple molecules get absorbed in the blood. Some portion is used up for fuelling the body’s mechanism of functioning and another portion is for us to utilize the way and place we want to. When there is a decrease in physical activity, the body does not burn other components like fats and proteins that we have been consuming with our diet. Even extra glucose is stored in the liver, muscles and other cells or gets converted to fat reservoirs. Instead, the fat starts getting stored up in depots. Low-Carb diets tend to change the way our body behaves and does with what we eat. It shifts the metabolism onto the fats. Then, the body starts deriving its energy requirements by burning the fat reserves. Our body knows that what is coming in has to be broken down to derive energy. So, by limiting the carbohydrate intake, the consumptions of fats and proteins are increased. This shifts the metabolism on these reserves. Fats are stored in our body in the form of various fatty acids. In the absence of carbohydrates, these fatty acids are converted to ketones to yield energy. The idea behind the Low-Carb diets is to tell the body that no carbohydrates are coming and it has to burn fats and proteins for its fuelling. 

What does it permit?

• Meat: Unprocessed meat in the forms of pork, beef and lamb are allowed. It will be best if you can get the organic or the grass-fed variety. Sirloin is low-carb lean meat.
• Poultry: Chicken and turkey are permissible. Chicken breast has the lowest carbs. And you can even eat the chicken skin.
• Seafood: Fish is one of the richest sources of Omega-3 fatty acids. Examples of fatty fishes are Salmon, Sardines, Mackerel, Herring.
• Eggs: It is always best to get the natural eggs added in the diet. Otherwise, even the pastured eggs and omega-3 enriched eggs can be consumed. The fortified eggs can provide a variety of needed nutrients. And there’s so much you can do with eggs. Eat them poached, hard-boiled, fried, omelette with plenty of different toppings and flavours.
• Non-starchy veggies: Carrots, broccoli, spinach, cauliflower, Brussels sprouts, eggplant, bok choy, asparagus, zucchini, olives, cucumber, onions, peppers, tomatoes, lettuce, mushrooms, kale, collard. Any vegetable that doesn’t have starch within can be taken while on a low-carb diet. As for simple rule, the vegetables that grow above the ground are low in carbohydrate content.
• Nuts: Not all nuts but some with good fats such as almonds, walnuts are permissible.
• Seeds: Only some seeds are permissible with Low-Carb diets. An example is Sunflower seeds. 
• High-fat dairy: High-fat milk, high-fat cheeses, butter, clarified butter, heavy cream, sour cream and Greek/Turkish yoghurt contains maximum portion as fat and remaining as protein. So, only these high-fat dairy is allowed and not the toned or skimmed versions. 
• Healthy oils: Butter, lard, olive oil, fish oil, rapeseed oil and coconut oil can be used for cooking or salad dressings.
• Fruits: Some of the fruits you can add on when on Low-Carb diet are Avocados, apples, oranges, pears, blueberries, strawberries. Fruits are though permissible with Low-Carb diet, but their consumption is limited to just a little portion per day. The most preferred fruits on a Low-Carb diet are the berries owing to the high fiber content per gram of carbohydrates. And fiber is essential to keep the gut clean.
• Beverages: Remember, Water is always the best beverage. But, you can have others as well unless they have any added sugar in them. With coffee or tea, you can use cream or very little milk.

What it limits and/or restricts?

• Grains: Grains are the powerhouses of carbohydrates. They are the major suppliers of the same in vegetarian foods. So, they are the first things which are restricted in a low-carb diet. Even if they are added, it can be only for the sole purpose of the least amount of carbohydrate to be provided on a Low-carb platter. Refined grains like that of wheat, bread, cereals are restricted. White bread and pasta are entirely restricted. They are made from refined grains and have high carbohydrate content and they having been made by refining process further restricts their use. Grains or things made from grains like bread, pasta, pizza, buns, crackers, porridge are all restricted. 
• Fruits: Fruits contain natural sugar, Fructose. Their use of low-carb diets is not completely restricted but limited. The portion size of fruits is restricted to not more than a slice of fruit but it can vary according to the physical activity.
• Starchy vegetables: These contain starch which is a complex form of carbohydrates and their use is completely restricted with Low-carb diet. Some of these are corns and the tubers like potato, sweet potato and even beetroots. Still, tubers are sometimes allowed when the consumer is highly physically active.
• Sugars: Whether refined sugar or simple fruit-based sugars or sweetened beverages, may it come in any form, but you if you are on a low-carb diet, you will have to turn a blind eye to them. Candies, cookies, ice-creams, agave, cakes, desserts, whatever it may be, but they all have to be avoided. 
• Milk: Milk contains naturally occurring simple sugar called Lactose. Therefore, it is restricted or limited. High-fat dairy products are included in the diet plan but toned versions are not advised. 
• Legumes: Legumes like pulses, lentils, beans and peas are restricted.
• Processed Foods: When it comes to healthy eating, processed foods are always a big “NO”. They are unhealthy substitutes to keeping you stuffed.
• Trans-fats: The hydrogenated oils contain trans-fatty acids which are not good for health and are not allowed when you are on a low-carb diet, and for that matter with any weight loss diet, these oils are restricted. 
• Alcohol: For weekend enjoyment even while on a weight-loss diet, some dry wine and hard liquor are permissible. But, no beer. Beer packs are packed with huge amounts of carbohydrates. And liquid carbohydrates are restricted. 
• Honey: It is natural sugar full of carbohydrates. Though its health benefits are unlimited, yet when on a Low-Carb diet, it is not a wise choice. So, if you were thinking to cater to your sweet tooth with honey when you won’t be able to do it with other sugar forms, then better know it well before. No Honey on a Low-Carb Diet.
• Junk food: Though you can eat a lot of fat to fill your trunk, but remember to keep yourself aloof from junk. 

Due to the restriction in the intake of carbohydrates, the low-carb diet is also known as carb-restricted diet. The range of carbohydrate restriction is wide. So, you can make the choice for your purpose according to the criteria mentioned below:

• 20 g- 50 g: This is the lowest version of the Low-Carb diet and is for the ones who want to lose weight too quickly. So, if you have a wedding on the cards and you want to have eyes gazing at your graceful looks, this is your way to go through in a short period. With this diet plan, eat a lot of veggies and no sugars at all. Remaining dietary intake will include fats and proteins. Keto diet is an example of this version with a high intake of fats and limited intake of proteins and restricted intake of carbohydrates.
• 50 g- 100 g: This is the middle and the most popular version of a Low-Carb Diet. It is for the ones who want to lose weight slowly but steadily and then maintain a healthy weight with a healthy and physically active lifestyle. Some of the fruits can be included along with a lot of vegetables. Low-Carb High-Fat (LCHF) diet is the most popular example where the great emphasis is on whole foods with low intake of carbohydrates and higher intake of fats and proteins.
• 100 g – 150 g: This version of a Low-Carb diet is on the highest side. And this is for you if you’re into high-intensity workouts and want to lose some extra weight and then maintain a healthy weight. It offers plenty of room for adding tubers in your diet. So, even starchy vegetables can be enjoyed with this regime.

When on a low-carb diet, it will benefit you to know the carbohydrate counts of some common foods we eat in routine. Take a look:

Item	Portion	Carbohydrates (Fiber)
Bread (White)	1 slice	14 g (1)
Whole-wheat bread (Brown)	1 slice	17 g (2)
Flour-tortilla	10 inch	36 g(2)
Bagel	3 inch	29 g (1)
Fruits (mixed)	1 cup	120 g (4)
Banana	1 medium	27 g (3)
Raisins	1-ounce (28 g)	22 g (1)
Dates	1 large	18 g (4)
Mango	165 g	28 g (3)
Pear	1 medium	28 g (6)
Berries	50 g	28 g (6)
Potato	1 medium	37 g (4)
Corn	175g	41 g (5)
Sweet potato	1 medium	24 g (4)
Beetroot	150 g	16 g (4)
Cooked white Pasta	250 g	43 g (3)
Cooked whole wheat pasta	250 g	37 (6)
Cooked spaghetti	250 g	43 g (3)
Oats	90 g	32 g (4)
Steel-cut oats	45 g	29 g (5)
Granola	61 g	37 g (7)
Grape nuts	61 g	46 g (5)
Beer	12-ounces	13 g
Non fat sweetened fruit yogurt	245 g	47 g
Apple juice	12-ounces	48 g
Grape juice	12-ounces	60 g
Soda	12-ounces	39 g
Vegetable juice	12-ounces	16 (2)
Fat free French salad dressing	30 ml	10 g
Fat free Ranch salad dressing	30 ml	11 g
Lentils	160-200 g (varied grades and pulses)	40 (16)
Peas	160 g	25 (9)
Black beans	180 g	41 g (15)
Pinto beans	180 g	45 g (15)
Chickpeas	160 g	45 g (12)
Kidney beans	160 g	40 g (13)
White refined sugar	1 tablespoon	12.6 g
Maple syrup	1 tablespoon	13 g
Agave nectar	1 tablespoon	16 g
Honey	1 tablespoon	17 g
Tortilla chips	1-ounce	18 g (1)
Whole-wheat crackers	1-ounce	19 g (3)
Whole Milk	8-ounces	12-13 g
An orange	1 medium	15 g
Melon cubes	1 cup	15 g
Cooked Rice	100 g	28 g
Butter	100 g	0
Olive oil	100 g	0
Meat	100 g	0
Fish	100 g	0
Other sea food	100 g	0
Eggs	100 g	1 g
Cheese	100 g	1 g
Mixed vegetables (non starchy)	100 g	4 g
Donut	100 g	49 g
Chocolate bar	100 g	60 g
Candy	100 g	70 g
Water	100 ml	0
Coffee with no added milk or sugar	100 ml	0
Green tea with no added sugar	100 ml	0
Red wine	16-ounces	2 g

Flexible Low-carb diet: There is a wide array of options to include carbohydrates on your menu according to your physical activity. You can include tubers like potatoes and sweet potatoes if you are physically very active and can also increase the portion intake of a few fruits. Then, in grains also, gluten-free grains like oats can be added to the menu. But again to add these things on your platter, you must make sure that you are doing enough workout to shed off any extra calories gained by carbohydrates.

The Cheat Code: The cheat code of a low-carb diet just adds a little more luxury without adding any carbohydrates. And here comes the wine and the dark chocolate that you can have once in a week but limited amounts. Dark chocolate is the one that has more than 70% cocoa. As for wines, go for dry wines since they don’t have any added sugars. Or for the matter of alcohol, hard liquor contains zero carbohydrates. So, you can consume that keeping a watch on your liver health.

Results:

• Weight loss achieved with Low-Carb diets is highly effective in actual reduction of total body fats. So, it is not just the weight that has gone away, but the stored fat reservoirs dry up. And the outcome is a trimmed down slimmed personality. Another contributing factor to weight loss is the suppression of appetite caused by the ketones. 
• Since the fats get burnt naturally, there is a lot of reduction in cardiovascular diseases caused due to bad lipid profiles. Bad cholesterol and triglyceride levels fall and reduce the chances of blocking the blood vessels and causing cardiovascular problems. Fats can conglomerate and block the pathway of blood which increases the efforts of the heart to supply blood to the organs. This leads to an increase in blood pressure. But when the fats that obstruct the pathway meltdown, blood flow can occur without any hassle. So, the blood pressure gets regulated and come at good levels. 
• Type-II diabetes is closely associated with obesity. With weight going down on the scale, blood glucose levels also come down. This can prevent diabetic complications.
• There have been researches suggesting a decrease in metabolic syndrome in people on Low-carb diets.
• A healthy gut freed from symptoms of irritable bowel syndrome (IBS) like acidity, bloating, indigestion, gastritis and reflux has also been found to be improved.
• With natural fats going in and lesser carbohydrates, acne has been improved in people going for a low-carb diet for weight loss or any other health concern. So, with plenty of healthy fatty acids, skin gets toned and beautifully nourished.
• Migraine pains are triggered by certain foods. With a change in eating habits, migraine pains can see improvements.
• Reduction in Polycystic Ovarian Disease (PCOD)/ Polycystic Ovarian Syndrome (PCOS) and improved rate of female fertility has been achieved with dual mechanism. First is, of course, the weight loss and second is the complete prenatal nutrition. When a woman feels healthy inside, there are much better chances of getting her pregnant. Conception also needs a healthy environment. Fertility issues apart from PCOD/PCOS have also been improved with a low-carb diet.
• With healthy foods going in your belly, you’ll not just feel healthy but also have improved overall health and physical stamina. 

A sample menu of a Low-Carb diet:

Day 1:

Breakfast: An omelette of 3-4 eggs loaded with vegetables and fried in butter with a cup of high-fat milk.

Lunch: 1 cup yoghurt with a half cup of chopped fruits or any half of any whole fruit and 3-4 nuts (almonds/walnuts).

Dinner: A cheeseburger without bread buns but should have some leafy vegetables. You can accompany it with any unsweetened sauce.

Snacks: 2 teaspoons of any seeds divided between meals.

Day 2:

Breakfast: Bacon and a poached egg and a cup of coconut milk.

Lunch: A cup of mixed vegetables (cooked or stir-fried) and a fish.

Dinner: Grilled chicken

Snacks: Some blueberries divided between meals.

Day 3:

Breakfast: 2-3 hard boiled eggs, a cup of coconut milk and a handful of mixed nuts.

Lunch: 1 cup of vegetables fried in butter and 1 cup of yoghurt.

Dinner: Shrimp salad with olive oil dressing.

Snacks: Some chopped mixed fruits not more than half cup divided between meals.

Day 4:

Breakfast: An omelette of 3-4 eggs loaded with vegetables and fried in butter with 5 nuts (almonds/walnuts).

Lunch: Slow-cooked meat with some raw veggies.

Dinner: A small fish accompanied with any unsweetened sauce.

Snacks: A cheese slice and a few baby carrots.

Day 5:

Breakfast: Bacon and eggs

Lunch: Meatballs with some veggies.

Dinner: Pork chops and a cheese slice.

Snacks: 2 teaspoons of any seeds divided between meals.

Day 6:

Breakfast: An omelette of 3-4 eggs loaded with vegetables and a cup of full-fat milk.

Lunch: 1 cup of vegetables and a fish.

Dinner: Grilled chicken wings with some leafy greens.

Snacks: Half of any permissible whole fruit.

Day 7:

Breakfast: Bacon and 2 hard boiled eggs.

Lunch: Chicken salad with olive oil dressing and a splash of vinegar.

Dinner: A cheeseburger without bread buns.

Snacks: Handful of mixed nuts (almonds and walnuts).

Points to remember:

• While on a fatty diet, keep monitoring the levels of cholesterol. You will have to keep a track that the bad cholesterol does not increase. 
• Unlike the Paleo diet and the Vegan meal plans, a Low-Carb diet is not a lifestyle. It can help attain weight loss very rapidly but adopting it as a lifestyle may be a difficult decision since, with age and other considerable factors, carbohydrate requirements can change. 
• Though you may be enjoying the luxurious diet, remember for weight loss, do not overeat.
• For salad dressings, avoid fat-free dressings. They contain low fats but more carbohydrates. You can use healthy oils like Olive oil with a little vinegar for salad dressings. Or use creamy full-fat dressings because it’s fat intake that has to be increased and carbohydrates lowered.
• Remember to take non-starchy, high fiber vegetables every day so that you do not get constipated. With a lot of animal flesh and proteins, you will require a lot of fiber to sweep your intestines and maintain good bacteria there. So, fresh vegetables should always be on your dining table.
• With any low-carb diet, try carb cycling. It involves a day of high-carb meal after 5 or 6 days of a low-carb meal. This is necessary to ensure that fat-burning plateaus are not being formed. It is not recommended for everyone and anyone who wants to give in a trial, keep a check and regular monitoring of metabolism.
• Drink plenty of water with a low-carb meal. This will help in preventing constipation and even dehydration. 
• With a low-carb diet, your folic acid levels can fall. Keep a check on them and take a supplement if necessary. Lack of folic acid can bring about a rise in your homocysteine levels which can create cardiovascular complications.

Who can follow?

• Anyone who wants to lose weight can follow this Low-carb diet. And if your BMI index tells you that you are obese, then you certainly need to follow this regime. 
• People who have large fat depots that have been stored around the organs should try this weight loss diet plan. Because they should get rid of these as early as possible to avoid any medical condition that can arise from obesity. And they have pretty good reason to go on Low-carb diets that the principle behind this diet plan can help them attain not just the weight loss, but the real transformation from Fat to Fit. The fat stores will vanish. So, if you have a lot of fat lodged around your belly or buttocks, this is my recommended diet plan for you.
• Anyone who wants more weight loss in a short time, it can be achieved with Low-Carb weight loss diet.
• If you have Celiac disease, you can try this Low-carb weight loss diet to lose weight since it restricts the use of gluten-grains which your gut can’t tolerate. 

Who cannot follow?

• Since carbohydrates come at much cheaper prices than the animal flesh, you should not start this regime if you doubt your pocket’s capacity. Low-carb diets include a lot of fats and proteins from non-vegetarian foods and they are an expensive option. So, low-carb diets are expensive diet plans in monetary concerns.
• Teenagers should not opt for a low-carb diet unless they are doing this for some medical condition. Their hormonal balance can get disrupted during their growing phase. Puberty and other associated changes that come with teenage should be taken into consideration.
• People who are having any medical condition associated with kidneys like that of high creatinine clearance or any other problem should keep them away from getting into a low-carb diet. Since it involves high fats and protein intake, kidney patients will not be able to eliminate all the waste and this can worsen their problem.  
• Type-I or even Type-II diabetic patients who are being administered insulin to keep their blood sugar levels at an optimum. They can start a low-carb diet plan to keep their sugar levels steady but with great care, caution and regular monitoring. It will not be advisable for them to start it in just a single go but to initiate and proceed in phases.
• Breast-feeding mothers should not take the low-carb diet. This can interfere with the nutritional requirements of the child whose primary source of diet is mother’s milk. You can go for a low-carb diet in phases but remember not to opt for a very low-carb diet that restricts carb intake to less than 50g per day.                                                                                                                                                                                                                                                                                                                      

The Bottom Line: The purpose of a Low-Carb diet is to shift the metabolic pathway from carbohydrates to fats and proteins. This is done to remove the extra fat deposits from the body. And this is achieved by restricting the use of carbohydrates and promoting the use of fats and proteins in the diet. 

Whatever region, country, the climate you choose to start your weight loss, the available sources and the ones that will work will always vary. For a customized weight loss diet plan following any Low-carb weight loss diet, do write to us in the comments section and do not forget to subscribe. You follow us, we will follow your requirements. Give us your reason and the region and we will work out the best meal plan for you because we believe healthy living revolves around healthy eating and local eating is the most easily adaptable eating. I'll be more than happy to help you. Stay connected, stay tuned. Until then, Eat Healthy, Live Healthy, Live Longer, Live Fuller. Love your life!