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How Low Carb Weight Loss Diets Work



People often turn to low carbohydrate diets to lose weight fast. The high fat ketogenic diet is especially popular with dieters who prefer fast results instead of fruit, bread or chips. But keto is not the only way to become low carbohydrate. The main premise of the diet is to force your body into the fat burning mode or into the ketosis by consuming very few carbohydrates. Dieticians recommend consuming no more than 20 to 30 grams of carbs per day to achieve this metabolic state.

Other low carbohydrate diets are not nearly as drastic. So, what does "low carb" mean and why does it help you lose weight? We answer your most urgent questions.

What is a carbohydrate?

Each bite contains one of three macronutrients: protein, carbohydrates, and fat. Although many foods contain all of these macronutrients, most of them tend to be one or two strong. For example, meat is loaded with protein, bread is mainly carbohydrates, and olive oil is mostly fat. Your body needs all three to function.

What is a low carbohydrate diet?

The term "low carbohydrate" is commonly used but is not easy to define. According to Kacie Vavrek, a nutritionist at Ohio State University's Wexner Medical Center, many types of diets can be considered low in carbohydrates, including the Mediterranean, Atkins, and Paleo.

"It can be many different things ̵

1; for some people, it's just a reduction in the amount of carbohydrates you eat in one day – people define it differently," she tells Men's Health .

Each diet can have different carbohydrate restrictions, but essentially you eat only fewer carbohydrates than usual, she says.

"That will mean different things to different people."

Why do low-carbohydrate diets cause weight loss?

The pounds seem to be dwindling if you omit foods like oatmeal, starchy vegetables, fruits and bread. But all these substances are considered nutritious. So what's up?

Carbohydrates are stored in your body as glycogen, which your body uses for energy. Each gram of glycogen contains approximately three grams of water, says Nick Clayton, C.S.C.S., Personal Training Program Manager of the National Strength and Conditioning Association (NSCA). Your body stores this water whenever you eat carbohydrates. In fact, according to Clayton, about 70 percent of the initial weight loss is water.

Nevertheless, low carbohydrate diets may be beneficial, Vavrek explains.

"I actually recommend my patients low-carbohydrate diets for weight loss," she says.

Reducing the amount of carbohydrate in your day can help you reduce total calories. In addition, you will probably eat more nutritious foods and cut out snacks like Doritos.

"The reason I like carbohydrate-controlled diets is that when we cut carbohydrates, we tend to produce more protein and healthy fat so that we feel full for longer," explains Vavrek.

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<h2 class= What you can do Low Carb Diets

No food is banned unless you try the extremely restrictive diet of keto A low carbohydrate diet can be used in the Mediterranean, at DASH, or in almost any preferred diet Keto is currently in vogue, you gotta Do not eat a lot of fat and do without food groups to be considered low in carbohydrates.

Although some people like to count the grams of carbohydrates in food, Vavrek says it's not necessary. Be so precise.For the simplest, carbohydrate-rich life to treat food such as bread and rice as a side dish. Vegetables should make up most of your plate, and every meal should contain a protein source.

"That's going to cut a lot of calories," says Vavrek.

If you're a person with numbers, you're trying to get 40-45 percent of your daily calories from carbohydrates, advises Vavrek.
[19659003] Are low-carbohydrate diets healthy?

The effectiveness and benefits of dieting depend on how it is done: A low-carbohydrate diet rich in fruits, vegetables, protein, and healthy fats is ideal – meals based on dietary supplements rather than food groups In fact, low-carbohydrate diets helped type 1 diabetics control their blood sugar, as a study published last year in the journal Pediatrics revealed.

The consumption of high-quality higher quality foods such as salmon, leafy vegetables and nuts, all of which contain little carbohydrates, is one of five habits that will make your life 12 yrs can add up. This emerges from studies published last year by Harvard University.

The side effects of low carbohydrate content

A strict restriction of carbohydrates as in a diet of keto has its drawbacks because your body prefers to use the macronutrient for energy.

"When you cut off your main energy source, you get tired," says Vavrek. Mood swings, constipation and difficulty concentrating are also common complaints. In the long term, hormonal changes can occur if your carbohydrates are too low.

Some people develop keto flu when they use this type of food. The symptoms usually appear in the first few days as your body gets used to living without carbohydrates. Common symptoms include headache, nausea, fog, muscle spasms and fatigue.

The Bottom Line of Low Carb Diets

The right diet is one that can sustain you in the long run, which means that low carbohydrate is not necessarily better than any other plan.

Be sure to follow Vavrek's advice before you try it yourself.

"I would not do extremes," she says.

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