Providing general advice about diet and health that can apply to everyone is a very hard task. While the debate continues regarding the effectiveness of a low carb diet, it remains clear that it works so well for many people. In order to help those people, who are beginners with a low-carb diet, have a specific view about this type of diet, in this article, we cover basic information about low carb diet plan, recipes and effects. Check them out instantly!
Explore Low Carb Diet Plan, Recipes And Effects – Is This Diet Good For You?
I. Low Carb Diet Plan – 7 Common Mistakes
1. Giving Up In The Middle Of The Road
In fact, there are a lot of approaches to low- carb dieting and often there are common mistakes at the beginning. It is critical for you to find out which approach is suitable for your case in order to avoid giving up in the middle of the dieting road. The human body is designed to preferentially burn carbs, if they are available. Thus, if they are regularly available, that is what your own body chooses to use for burning energy.
In case that you reduce drastically carbohydrates, then your body needs to transfer to the other energy source, fat, or whatever comes from your body fat stores and your diet.
In reality, your body takes some days to adapt to digesting and burning mainly fat instead of carbs, during which you might feel tired. This phenomenon is called “low-carb flu” and it happens to the majority of beginners. So, it is important to be strict and patient on your diet at the beginning so that this metabolic adaption can maintain.
2. Lack Of Sufficient Fat
This can be mistaken for a low- carb diet because people tend to think that low carb means low fat. At the beginning, people could manage low fat dieting; yet over the time, they have to use their own body fat hence getting hungry so fast. Thus, it is necessary for you to add healthy fats to your body while on a low carb diet in order to lose more fat.
3. Not Replenishing Sodium
Normally, one of the major mechanisms behind low-carb diets is a decline in insulin levels.
As insulin has many functions in the body, like telling fat cells to store fat. However, the other thing that insulin does is informing the kidneys to hold on to sodium,
As for people following a low- carb diet, their insulin levels reduce and their body starts eliminating excess sodium and water along with it. Nevertheless, sodium is an important electrolyte in the human body; this could become a serious problem when the kidneys dump much of it. Due to this, people often suffer from side-effects of a low-carb diet, including fatigues, headaches, lightheadedness, or constipation.
To resolve these, you should add more sodium to the diet. Do this by flavoring more salt to your meals.
4. Lack Of Vegetables
This is one of the most common mistakes that people usually make when dieting on a low carb diet. They tend to forget containing vegetables as well as fruits in their diet. As time goes, this will lead to a disastrous to you because people need plenty of vegetables and fruits, whatever kind of diet they are following, especially fruits that are low in sugar.
5. Eating Too Much
You do not have to count calories in your low carb diet plan. Yet, it does not mean that calories do not count. There is a good thing when it comes to low carb dieting is that our appetites “turn down”. This will help us eat fewer calories without feeling hungry. Some people keep eating and eating because they think they are eating foods that are low in carb. Let your appetite be your guide – just eat when you are hungry and stop when you are satisfied.
6. Not Planning
If you are new to a new way of dieting, then you will run into old habits which need to be modified to new healthy ones. When it comes to eating, it is critical to plan ahead until your new habits come naturally. Nothing can damage your goals more rapidly that recognizing that you are hungry yet you do not know what you should eat.
7. No Exercise
The fact is there is a temptation to give up exercising when it comes to low-carb diets. However, there are some reasons for talking about exercising in any diet plan. The first is that exercise can lower insulin resistance, leading to weight loss. The second is that exercise is great for the human body in many ways. The third is that if you just lose weight by dieting alone, at least to some extent, you cannot maintain a healthy weight without exercising.
Refer some weight loss exercises to maintain a healthy weight here.
II. How To Start A Low Carb Diet Plan – Top 9 Tips For Beginners
1. Become Informed
Before starting any new thing, you need to understand clearly about it in order to not sinking into mistakes. It is the best for you to read various low-carb diet guidelines and become familiar with principles. If you do not wish to buy a book, at least make sure that you research the diet thoroughly on the Internet. Remember that there is plenty of biased information both discouraging and supporting a low- carb diet. You need to decide for yourself whether this diet is suitable for you.
2. Begin Making Simple, Easy Changes
When learning about low- carb dieting, you could begin to make some minor changes towards decreasing unhealthy carbs in your diet. Keep in mind that you should choose just one or two things to change at a time. Then, you might be surprised that results could be gained with less effort than your thoughts.
Discover tips for creating healthy eating plans right here to get a healthy lifestyle easily.
3. Read Labels
Food labels are required to show how many grams of carbohydrates are in each serving. Through reading labels carefully, you could track how many carbohydrate grams are in the foods you eat.
When purchasing low carb foods which are packaged it is of great importance to understand the role of ingredients. Most of them include maltitol, which is bad sugar that is not required by the human body. Thus, these packaged low carb foods need to undergo experiments.
4. Get Familiar With Foods You Can Eat
It is easy to fall into thinking about what you could not eat. However, you should focus on what you can eat because it is the best way to keep your dieting simple. For instance, you could just eat the same dinner as before, replacing vegetables with the starch.
5. Beware Of Dinning Out
It is no problem when eating in restaurants if you are on a low-carb diet. Just pick a restaurant whose menu does not involve around pasta or bread. Choosing a seafood restaurant is a great choice. Next, you can plan your day’s diet around the meal of restaurant. Then, when you place an order, do not hesitate to ask the waitress to leave off the breading or bun. After all, you are paying for the meal, and it is should be severed as the way you love it.
6. Skip Soft Drinks
Sport drinks, soda, sweetened juices as well as other soft drinks are full of low- quality carbohydrates. When you are thirsty, just choose diet sodas, seltzer water with a little lemon, or sugar-free iced tea instead.
7. Make Use Of Fish
Seafood is rich in protein, and includes omega-3 fatty acids, which are polyunsaturated fatty acids. This substance can protect against a stroke or heart attack and are critical to the appropriate function of nerve cells and brain. As recommendation, omega-3 fatty acids are especially abundant in cold-water fish, including mackerel, salmon, sardines, albacore, and lake trout. Most seafood, containing shellfish and crustaceans like shrimp and oysters, consist of omega-3 fatty acids.
8. Drink Plenty Of Water
Not only will adequate water assist people in decreasing the carbohydrate cravings they might experience early in the diet, but water is also necessary for beta-oxidant, which is used by the human body as a fuel burnt. Moreover, when you are on a low-carb diet, you will lose a large amount of storage water because your body will shed carbohydrate stores; therefore, you will need more as a dietary source.
Once again, you should check the nutrition labels if you are drinking fluid from packages of bottles in order to control your carbohydrates intake.
9. Mix It Up
When following any type of dieting, it is so easy to pick a handful of meals, which work and stick to eating just same ones for many weeks. This will be a sure-fire manner to get bored of your diet. So, it is necessary for you to consume different foods so that you will not become a slave to certain foods. Various foods will offer different nutrients that you body will need to maintain and improve its functions.
III. Low Carb Diet Recipes
Here is a low carb diet plan for 1 week that provides you with under 50grs of total carbs/day:
– Breakfast: Omelet and vegetables, fried in coconut oil or butter
– Lunch: Blueberries with yogurt and almonds
– Dinner: Cheeseburger, served with salsa sauce and vegetables
– Breakfast: Eggs and bacon
– Lunch: Veggies and leftover burgers
– Dinner: Salmon, served with vegetables and butter
– Breakfast: vegetables and eggs, fried in coconut oil
– Lunch: Shrimp olive oil salad
– Dinner: Vegetables and grilled chicken
– Breakfast: Vegetables and omelet, fried in coconut oil
– Lunch: Smoothie, made of berries, coconut milk protein powder and almonds
– Dinner: Veggies and steak
– Breakfast: Eggs and bacon
– Lunch: Chicken olive oil salad
– Dinner: Pork and vegetables
– Breakfast: Veggies and omelet
– Lunch: Yogurt with coconut flakes, berries and walnuts
– Dinner: Vegetables and meatballs
– Breakfast: Eggs and bacon
– Lunch: Smoothie, made of heavy cream, coconut milk, berries and protein powder
– Dinner: Grilled chicken and raw spinach
IV. Low Carb Diet Effects
There are still combats of good and side low carb diet effects. The following are recent studies about these issues:
a. Good Effects
Scientific studies shown that weight loss occur on a low carb diet plan. Weight loss varies among individuals and depends on how you can get rid of carbs and sugars.
Discover: 14 Tips On How To Lose Weight With Water
Improving Blood Sugar
It is proven that low carb diet aids in improving blood sugar by reducing glycohemoglobin and glucose levels, especially for diabetics.
Controlling Blood Pressure And Triglycerides
Studies indicated that low carb diet can reduce blood pressure and improve triglycerides in people with obesity and overweight. Accordingly, it also helps to lower the high risk of cardiovascular diseases.
b. Side Effects
GettingLong-Term Health Problems
When using a low carb diet, eaters may get various long-term health issues. As when eating low carb foods, your livers are exposed to more stress forced to glucose produce from proteins, fats and toxic ammonia. Your body therefore, has more difficulties in producing mucus; your immunity may be impaired and get the high risk of pathogenic infections.
Having More Frequent Urination
Consider that when following a low carb diet, you will visit the bathroom more often as your body has to burn up extra amounts of glycogen in the muscles and liver. Breaking down that extra glycogen leads to the release of more water and your kidneys have to dump excess water.
As you dump more water, you therefore lose more minerals like magnesium, salt and potassium. Having low levels of those minerals definitely can make you very tired, dizzy, suffer from headaches and muscle cramps.
Diarrhea usually occurs to those who unwisely limit fat food intake on their low carb diets that leads to consuming high doses of protein. It is also proven that low carb diets can cause rabbit starvation. So, cut down more fats and saturated fat like coconut oil, olive oil and butter in order to get rid of diarrhea.
In general, if you decide to stick with this kind of diet, follow all of the above tips on how to start a low carb diet. If you apply these tips properly, I bet that sooner or later you will get in shape easily and improve your overall health safely.
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