Could a low carb diet give you a head start on losing weight?
Definition
A low-carbohydrate diet limits the amount of carbohydrates — such as those found in grains, starchy vegetables, and fruits — and focuses on foods high in protein and fat. There are many types of low-carbohydrate diets. Each diet has different restrictions on the types and amounts of carbohydrates that can be consumed.
Objective
Generally, to lose weight, a low-carbohydrate diet is used. Some low-carb diets may have health benefits beyond weight loss, such as reducing the risk of type 2 diabetes and metabolic syndrome.
Why You Should Follow a Low Carb Diet
You can choose to follow a low-carb diet for the following reasons:
- Because you want a diet that restricts certain carbohydrates to help you lose weight
- Because you want to change your general eating habits
- Because you enjoy the types and amounts of foods that appear on low-carb diets
Check with your doctor before starting any weight loss diet, especially if you have a medical condition, such as diabetes or heart disease.
Diet details
A low-carbohydrate diet restricts the amount of carbohydrates you eat. Carbohydrates are grouped into simple natural (milk lactose and fructose in fruits), simple refined (common sugar), complex natural (whole grains or legumes) and complex refined (white flour).
Some common sources of natural carbohydrates are as follows:
- Grain
- Fruit
- Vegetables
- Milk
- Walnuts
- Seeds
- Legumes (beans, lentils, peas)
In general, complex carbohydrates are digested more slowly and have less effect on blood glucose than refined carbohydrates and also provide fiber.
Refined carbohydrates, such as sugar or white flour, are often added to processed foods. Examples of foods with refined carbohydrates are white flour breads and pastries, cookies, cakes, candy and soda, and sugary drinks.
The body uses carbohydrates as its main source of energy. During digestion, complex carbohydrates are broken down into simple sugars (glucose) and released into the blood (blood glucose).
Insulin is released to help glucose enter the body’s cells so it can be used for energy. Excess glucose is stored in the liver and muscles, and some of it is converted into body fat.
A low-carbohydrate diet aims to make the body burn stored fat for energy, resulting in weight loss.
Typical foods for a low carbohydrate diet
In general, a low-carb diet focuses on protein and some non-starchy vegetables. A low-carbohydrate diet generally limits grains, legumes, fruits, breads, sweets, pasta, and starchy vegetables, and sometimes nuts and seeds. However, some low-carb diet plans allow small amounts of fruits, vegetables, and whole grains.
The daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical on a low-carbohydrate diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets heavily restrict carbohydrates during the initial phase of the diet and then gradually increase the amount of carbohydrates allowed.
The Dietary Guidelines for Americans recommend that carbohydrates account for 45% to 65% of your daily calorie intake. So if you consume 2,000 calories a day, carbohydrates represent between 900 and 1,300 calories a day.
