Going on a low-carb diet is an effective way to lose weight and keep it off. The diets focus on reducing carbohydrate intake, allowing the body to access stored fat for energy and thus resulting in losing weight. By limiting excess calorie intake from carbohydrates, diets for weight loss can help you achieve your desired body composition without sacrificing nutritional benefits.
Additionally, when consuming fewer carbs than usual, the body will shift its metabolism to burning fat for energy—which subsequently leads to losing more weight. Low-carb diets are made even safer with options for nutrient-rich, quality foods such as proteins, whole grains, and healthy fats that are found in carb diet foods like eggs, nuts, avocados, and other fatty fish.
What is a low-carb diet and how does it work to help you lose weight?
A low-carb diet is a type of healthy eating plan that reduces the number of carbohydrates consumed daily. Popular options for this diet include the south beach diet, paleo diet, and ketogenic diet, otherwise known as the keto diet. Following this type of diet, proteins are essential and carbs are minimized to induce ketosis—a metabolic state where your body uses fat instead of carbs as its primary source of energy.
This helps you lose weight and can result in long-term weight loss when followed over time. It’s important to note that a low-carb lifestyle should be accompanied by regular physical activity to maximize its effectiveness.
What are the benefits of following a low-carb diet
Following a low-carb diet can have many benefits to your health and weight loss outcomes. Studies have found that fat loss and weight loss were greater on a low-carb diet when compared to diets that varied in fat, protein, and carbohydrate intake.
Additionally, a low-carb diet will help you achieve a higher fat-burning state as opposed to carbs, resulting in weight loss success. With the right portion control and smart food choices, a lower-carb lifestyle could be just the thing you need to start seeing the weight drop off!
How to follow a low-carb diet correctly for best results
Following a low-carb diet correctly can be tricky. There are ketogenic and balanced carbohydrate diets that come with their own set of guidelines to follow for the best results. The key to success is eating a variety of healthy, low-carbohydrate foods like avocado, non-starchy vegetables, eggs, nuts and seeds, grass-fed meats, and fish.
Increase fiber intake by introducing whole grains such as quinoa or barley. Avoid processed and refined carbohydrates such as white bread, white rice, and sugar-sweetened beverages. As always with any dietary change, talk to your registered dietitian if you have any questions or need assistance in finding the right plan for you.
What foods can you eat on a low-carb diet
Low-carb eating plans can help lower blood sugar levels or boost energy, but you should always consult a doctor or registered dietitian before making any big changes to your diet. When it comes to healthy foods to eat on a low-carb eating plan, there is still plenty of variety.
You can enjoy lean proteins such as fish and chicken, full-fat dairies such as yogurt and cheeses, healthy fats including avocado and olive oil, whole grains like quinoa and buckwheat, fresh fruits and vegetables, and more!
Just be sure to steer clear of processed foods full of added sugar or additives. With an understanding of what foods are low-carb friendly and the right portion sizes, you’re well on your way to success with a low-carb eating plan.
What foods should you avoid on a low-carb diet?
Following a low-carb Eating Plan is an effective way to lose excess body weight from fat and water weight. As a Registered Dietitian, I recommend avoiding processed carbohydrates that have undergone extensive processing to reach their final form. This includes most junk foods and snacks that are high in sugar, syrups, and refined starches.
It’s also important to avoid processed grains like white bread, pasta, and rice for the same reason. Focus more on eating vegetables, whole grains, lean proteins (like fish and poultry), healthy fat sources such as nuts and avocados, eggs, some dairy products (low in fat content), legumes, and some fruits. By eating real foods in moderate amounts combined with regular physical activity you can effectively manage your body weight!
Sample meal plan for one day on a low-carb diet
A sample meal plan for one day on a low-carb diet might include vegan protein sources in the morning like tofu with egg whites, a leafy green salad with oil or vinegar/lemon dressing at lunch, and grilled fish or chicken as the main course accompanied by roasted vegetables.
It’s important to moderate your intake of saturated fat while reducing your overall fat consumption, so make sure to use healthy oils like canola, olive, sunflower, and avocado in food preparation.
Combining these fats with protein sources like eggs and fish will provide an adequate balance of nutrients needed to maintain energy throughout the day. Strict low-carb diets should be monitored closely by a medical professional and may not be suitable for everyone. Consult your physician before starting any diet plan to ensure you are abiding by medically-recommended guidelines.