Low Carb Diet

Why choose low Carb?

1. Increased fat burning Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the body’s cells. One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone. Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention. When you cut carbs, you reduce insulin and your kidneys start shedding excess water. It’s common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 5–10 pounds (2.3–4.5 kg) this way. Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.

2. Low-Carb Diets Reduce Your Appetite Hunger tends to be the worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up. However, low-carb eating leads to an automatic reduction in appetite. Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories 3. A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity Not all fat in your body is the same. Where fat is stored determines how it affects your health and risk of disease. The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men. Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction so common in the West today. Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity. Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes. Low Carbohydrate food options:

Below I have tried to select the healthiest low carbohydrate food options, there will be others but these are the healthiest. You should still include some carbs in your diet as they will help keep your energy levels boosted.

- Eggs - Beef - Chicken - Turkey - Fish (salmon, tuna, mackerel etc) - Broccoli - Tomatoes - Onions - Brussel sprouts - Cauliflower - Kale - Cucumber - Bell peppers - Asparagus - Green beans - Mushrooms - Spinach - Avocado - Olives - Strawberries - Grapefruit - Apricots - Kiwis - Oranges - Raspberries - Walnuts - Peanuts - Cheese - Yoghurt (both full fat or greek) - Water - Coffee - Tea - Dark chocolate - Any herbs, spices and condiments Here’s a list of foods that need to be reduced or eliminated on a low carb diet:

- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc. - grains or starches: wheat-based products, rice, pasta, cereal, etc. - fruit: all fruit, except small portions of berries like strawberries - beans or legumes: peas, kidney beans, lentils, chickpeas, etc. - root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc. - low fat or diet products: low fat mayonnaise, salad dressings, and condiments some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc. - unhealthy fats: processed vegetable oils, mayonnaise, etc. alcohol: beer, wine, liquor, mixed drinks - sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Conclusion:

This type of eating plan is not for everyone, Some people (especially very active people in sport) may struggle with this diet due to the low energy intake. The key to any nutrition plan is consistency. If you feel this works for you then keep it up, If you however are constantly feeling tired and not enjoying the eating then try something different.