It is common knowledge that carbohydrates when consumed more than required by the body, it is turned into fat deposits in the body.
If you are looking for losing weight naturally, one of the best things you could do is to reduce the amount of carbohydrate intake in your food.
Importance of Low-Carb Food
What is the need to have low-carb food?
Most of the weight loss management specialists over the years had been strongly recommending that we eat a calorie-restricted diet to avoid excess fat accumulation within the body.
Fruits diet had been an alternative solution to avoid carbohydrate intake. Consuming less amount of food that has a high rate of sugar and starch is essential.
Many studies and research have suggested that low-carb diets also have the efficiency to suppress appetite. Feeling satiated with an even less amount of food help in effortless weight loss with strict avoidance of a carbohydrate-rich diet.
There had been numerous comparisons on the results of a low-carb diet versus low-fat diet groups. It was found that people on a low-carb diet have reported significantly more weight loss results compared to the low-fat diet group. (4,5)
The low carbohydrate diet has many other added benefits to the body. It brings about a healthy and balanced rate of blood sugar, triglycerides, and blood pressure. Another notable benefit of a low-carb diet is its ability to improve good cholesterol (HDL) and reduce and manage the presence of bad cholesterol (LDL).[6, 7]
In the weight loss community, most of the popular dieticians are for low-carb diets than the low-fat and calorie-restricted diet. This theory also has several scientific backings to prove the argument.[8,9]
How much Carbohydrate You Require Daily?
It is tough to point out exactly the amount of carbohydrate required by each person. It is also not an easy task to determine what constitutes a low-carbohydrate diet. Each one’s requirement will certainly vary from the other.
Some of the broad criteria that could be adopted to decide upon the right intake of daily carbohydrates will depend on body composition, activity levels, age, gender, and metabolic health.
A person who lives a sedentary life does require a very little amount of carbohydrates. A person who engages in energetic physical activities requires more amount of carbohydrates. For example, a sportsman’s intake of carbohydrate-rich food should be much more than regular office goers.
It is a known fact that obesity issues are mostly caused by the poor health of metabolism. Healthy metabolism promotes a high rate of fat burning and wards of type II diabetes.
Persons with poor metabolic health are at high risk of obesity-related health issues if they consume a lot of carbohydrate-rich food. They should strictly follow a low carbohydrate diet to avoid obesity issues.
Each one needs to estimate the number of carbohydrates their body requires according to the occupation and work they perform.
Opinions And Norms On Low-Carb Diet
One of the easiest ways to reduce carbohydrate intake is to avoid wheat and added sugar-based food items from your menu. It is the first step towards your way to counter obesity issues.
Every other source of carbohydrate must be also limited in the best possible way.
There are no scientifically verified measures to be followed about carbohydrate intake quantity. However, there are a few commonly accepted carbo-diet plans that have proved to be beneficial.
Group 1: A moderate amount of carbohydrate intake should be limited to not more than 150 grams per day. This amount is enough for people who are already lean and active want to maintain the same. They should, however, maintain their required level of calories with fruits and healthy starch diets like potatoes, oats, rice, etc.
Group 2: The people who are carb-sensitive must limit their carbohydrate intake to less than 100 grams per day. It will accelerate the weight loss process. This must be supplemented with the intake of lots of vegetables, few fruits, and a minimal amount of starch-rich diet.
Group 3: Persons who are looking for extra fast weight loss should limit their daily carbohydrate intake to less than 50 grams. This diet plan is well suited for those with adverse metabolic health, obesity, or diabetes. Intake of fewer than 50 grams of carb per day will turn your bodily functions into ketosis mode. It will initiate suppression of appetite which will lead to faster weight loss.
To maintain a healthy calorie level, they should eat plenty of low carbohydrate vegetables, berries, avocados, nuts, seeds, etc.
Low Carb-Diet Warning
One should not mistake the low-carb diet plan for the “No-Carb” diet. Carbohydrate is essential for healthy living. We only meant to say, that each one should limit the carbohydrate intake according to the requirement of their lifestyle.
A healthy and non-obese person needs not to care much about the carbohydrate intake until she does not face any obesity issues. One should fix the carbohydrate intake between 25 grams to 200 grams per day according to their physical needs and obesity level.
One should not follow the above-suggested carbohydrate intake plan blindly. If you are already under medication for some ailments, not a diet plan should be followed without consulting your doctor.
Good And Bad Carbohydrates
It should be clearly understood that following a low carbohydrate diet has two benefits. It promotes good health and keeps your weight under control.
All sources of carbohydrates are not healthy. Some of the junk foods that come with the “low-carb” label may not be of good-carb most of the time.
Most healthy carbohydrate sources are those that include fiber. You can also have fish, meat, eggs, nuts, and healthy fats for a balanced and healthy diet along with a low-carb diet. Another good source of moderate carbohydrates is potatoes, oats, and rice.
The unhealthy carbohydrate sources are wheat and added that needed to be avoided as far as possible, especially if you are obese with poor metabolic health. It is easy to lose weight with a simple diet plan and by following a physically active and disciplined lifestyle.
Dangers Of Low-Carb Diets
As I have said before, one should not follow mindless low-carb diets without estimating the daily requirements of carbohydrates according to their way of life.
Low-carb diets are useful for countering obesity issues and good for weight loss. However, this diet plan can also bring in unwanted health problems if you are not careful.
A sufficient amount of carbohydrate intake is necessary for maintaining healthy levels of insulin in the blood. Insulin is the hormone that supplies glucose to the cells, but at the same time, they also convert the extra glucose into fat.
A low-carb diet leads to the reduction of insulin which will reduce the supply of glucose to cells. Less amount of insulin also affects the functioning kidneys; an excessive amount of water will be shed from the body.
A low-carb diet helps to reduce weight by curbing the stored fat and letting out a massive amount of water from the body by dangerously suppressing insulin. In most cases, in a low-carb diet plan the weight loss is seen only for a few weeks, and then reverse fat storage will take place.
Some studies show that low-carb diets are beneficial in reducing belly fat.
The Bottom Line
You need to avoid some foods and choose some. A well-planned low-carb diet that exactly fits into your daily requirement of carbohydrates is good. However, an extremely low-carb diet can cause many health hazards. Your body must receive a sufficient amount of carbohydrates according to the activities it has to perform daily. Your weight loss efforts will be safer and faster if you combine a low-carb diet with good natural supplements.
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