A low carb diet for weight loss is the most basic and the best tip one can get on with for faster and prolonged results.
Healthy eating goes a long way in reducing excess weight and doesn’t allow the body to store excess fat if overeating is avoided.
A low carb diet is basically low on carbohydrates, has a low glycemic index and doesn’t raise the blood sugar levels in the body.
A low carb diet with enough fiber is sufficient to make your feel fuller for hours and you won’t get sudden hunger pangs. You will feel hungry slowly and thus will not lead to an urge to gorge on food.
When you have food that contains sugar, starch or salt, this causes the blood sugar levels to rise significantly and this causes the body to secrete excess insulin to control the blood sugar. Excess salt on the other hand causes water retention, gives you a swollen look and adds to excess weight.
Thus, if you need to ensure a faster results, getting on with a low carb diet for weight loss is the primary thing you need to begin with.
How does a low carb diet help?
A low carb diet for weight loss helps by helping the body getting adjusted to proper utilization of energy for routine purposes.
A low carb diet will mainly consist of food which are complex in nature and takes some time to be broken down.
This causes the slow release of energy and the body gets good amount of time to understand the available energy and utilize it accordingly.
Here is what you can have as a low carb diet food for weight loss.
Vegetarian – Lentils, legumes, veggies, mung beans, nuts, cheese, whole wheat
Non-Vegetarian – Eggs, fish, meat
These food items help to make you feel fuller when had during breakfast, lunch and dinner.
As they take some time to be broken down and get proceed in the body (except the fruits) they will not give you hunger pangs and you can comfortably pass a 4 to 5 hours without consuming anything except water.
If you are starting with a low carb diet right away, your body will go low on sugar and you will feel hungry sooner, may be in just a couple of hours as your body is used to high sugar or starch levels and hence will demand for it by making you feel hungry.
Here is where the patience of people is truly tested. People who are determined for weight loss will learn to control this urge and people who can’t, will always have a difficult time losing excess weight.
As soon as you begin a low card diet for weight loss, one can control the hunger signals from the body in between meals by having nuts like almonds, walnuts and raisins or even flax seeds can work well here.
Along with a low carb diet, people who exercise daily for 30 minutes minimum, get faster and highly satisfying results.
So, its better to stick to a workout plan along with a low carb diet for weight loss.
What happens when you consume food with high sugar?
Food which is high on sugar, spikes the sugar levels in the blood and to control this, high levels of insulin is secreted form the body.
Insulin is also known as fat storing hormone and this is exactly the reason why you don’t need excess amounts of insulin secreted to control excess sugar.
Moreover, when you have food which is high on sugar and if you are not in an active mode like walking, running or working out, the excess energy which is produced is not going to be utilized and will be stored as fat, as a reserve for future use.
People who have a high metabolic rate do not have such issues as even at rest, their body can process excess energy and hence not store excess fat.
But unfortunately, not all of us are gifted with this and need to control our food eating habits.
Food high on sugar or starch:
Bread, white rice, pasta, pizza, burgers, fries/chips, potatoes, bananas, processed fruit juices, donuts, etc.
As you can see, majority of them are junk food except for bananas and rice.
Bananas are a great fruit and the best thing to have before workouts or playing sports but should be avoided if you are in an inactive mode, especially in the evening.
As far as rice is concerned, you should have it only if you can have it like the Japanese people, in small portions, if you seriously want to lose weight.
By now, you must have got a fair idea as to why you should get on with a low carb diet for weight loss.
How to get on with a low carb diet?
Make a diet plan for a week as to what are you going to have for breakfast, lunch and dinner. Even the tea or coffee can be taken without adding sugar, but for a start, adding 1 teaspoon should be fine.
Sample for a day
Breakfast – Boiled eggs or cheese slice, 2 whole wheat bread (chapati), boiled lentil soup (plain dal without oil), veggies, fruits like apple, pomegranate, watermelon, musk melon, orange or sweet lime.
Lunch – Combination of whole wheat bread with veggies, salad or grilled fish, chicken with a cup of rice.
Dinner – Veggie salad, chicken salad (without salad dressing like mayo) with some cheese for taste. To be simpler, you can have lentil soup with a whole wheat bread (chapati) or a cup of rice. If you still feel hungrier, try one more cup of lentil soup to fill up, but make sure you don’t over eat dinner.
In between the meals if you feel hungry, rely on nuts to pull you through those difficult minutes.
Don’t have easy snacks like biscuits or packed foods.
Only eat till you are feeling hungry and chew the food as slow as possible.
If you can pull this for 2 weeks straight, your body will naturally give up demanding more sugar and will utilize the stored body fat for energy purposes and this will help increase the body’s metabolic rate.
If you are exercising daily, this will work even faster to achieve weight loss results.
Keeping short goals will help and don’t forget to check your weight every two weeks.
Once you are able to overcome the sweet cravings then the further journey in easier.
So, if you are seriously considering losing weight, then get on with a low carb diet for weight loss.
Low carb food – Sameer Chavan
High Sugar Food – Janet Hudson