If you are looking for a way to lose weight and maintain weight, it would be difficult to find a method that is more researched than a low-carbohydrate diet. Since the early 2000s, studies have been conducted on the effects of carbohydrate degradation. The results suggest that a low-carbohydrate diet may lead to greater weight loss than a low-fat diet and may even boost metabolism. If your BMI is already in a healthy range, limiting carbohydrate intake has other benefits, provided you do it the right way. Here, experts tell you how to use a low-carbohydrate diet for yourself and your health goals.
Why is a low carbohydrate diet so beneficial?
"Low-carb diets are effective for weight loss, because for most people who eat less carbohydrates, a lot of junk food cut out of their diets," explained Monali Y. Desai one in New York City-based cardiologist, opposite POPSUGAR. "It could help reduce the risk of illnesses like diabetes by taking unhealthy carbohydrate-rich foods out of your diet, which lowers your blood sugar levels, but if you replace the carbohydrates, cut through foods that are high in unhealthy fats Increase your risk of heart disease over the long term. "
To lose weight and reduce the risk of diabetes and heart disease, you should eat low-carbohydrate fruits and vegetables, as well as healthy fats like nuts instead of carbs you would normally consume. (Here's a cheat sheet with everything you can eat with a low-carb diet.)
Is a low-carb diet difficult to obtain?
That's the catch. Depending on how much you limit your carbohydrate intake (most experts recommend between 50 and 100 grams of net carbs per day), it may be difficult to stick to your plan in the long term. "Carbohydrates are the preferred source of energy for our body and brain," said Alyssa Tucci Krober, MS, RDN, CDN, nutrition director at Virtual Health Partners, to POPSUGAR. "This can make compliance with extreme carbohydrate restrictions difficult for most people."
Once you reach your goal weight, Alyssa recommends focusing on a moderate-income plan that focuses on healthy carbohydrates such as fruits, whole grains, beans, legumes, and starchy vegetables, but it's still important to have less refined grains to take and sugar. While you can gain some weight, you should retain most of your weight loss, and the extra carbohydrates prevent you from falling off the cart (and into a pile of bagels).
Getting Started with a Low-Carb Diet
Both experts recommend taking the carbs slowly out of your diet. "Do you want to change food every week, such as cutting out cookies or eating broccoli, rather than a starchy carbohydrate?" Desai. "This is easier to manage because you have time to fix problems along the way." Alyssa also suggests keeping an arsenal of low-carb staple foods in your kitchen, including celery, cucumber, asparagus, peppers, eggplants, mushrooms, tomatoes, zucchini, leafy greens and healthy fats like avocados, nuts, vegetable oils and seeds.
"Foods that are filled with protein, fiber and healthy fats are digested more slowly and do not cause your blood sugar to increase as fast as refined carbohydrates," said Alyssa. It is this jolt in your blood sugar level that makes you hungry and tired after eating high-carbohydrate foods, which makes you crave even more to recharge your energy. "Instead, the nutrients in these low-carbohydrate foods make you feel full between meals, so you can reduce overall how much you eat in one day," she explained.