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Indeed, you can shed weight on a low carb diet. But, the shedding pounds will not take place overnight. It is not a short-term fix. For ideal results, adhering to a low carb diet plan should become a ‘way of life’ or an adopted ‘way of eating’. You should be prepared to accommodate lifestyle changes. Simply, put it means bidding goodbye to old eating habits.
Low carb diet food isn’t just about slashing out sugar and starchy food. On the other hand, it involves conscious selection of foods with quality protein content and quality fats. Carbohydrates are found in almost any kind of food, including vegetables and not limited to just bread and pasta. Understand the concept of low carb diet, how it benefits your health and supports in weight reduction. Your healthy food lifestyle can make extra pounds disappear and promote an elegant silhouette.
Low carbohydrates diet
For an overall healthy functioning, your body needs carbohydrates, protein, fats, vitamins, minerals and anti-oxidants from food. Over consumption of carbohydrates, main source of energy, can certainly lead to obesity. Lowering carbohydrates intake will help in weight reduction as well as decrease the likelihood of developing blood sugar problems such as diabetes.
Carbohydrates can result in weight gain, if you consume more than what your body requires
Moderate carbohydrates are essential part of a good diet.
Adopting a valid low carb diet plan helps strike a balance.
Low carb diets primarily ensure minimizing carbohydrate intake. Choice of foods for low carb diet plan involves consumption of minimum amount of carbohydrates deemed necessary to perform select functions. Fats and proteins make up for the reduction of carbohydrates. There is no standard low carb diet plan applicable to all alike. It varies from person to person. However, if you are on a low-carb diet, you should get at least 60 to 70 percent of daily calorie intake from fat. Carbohydrates should constitute less than 10 percent or sometimes if need be, less than 5 percent. In other words, the diet doesn’t impose restriction on how much you can eat as long as you minimize or restrict consumption of carbohydrates. You can choose food that is either low in fat and high in protein, or high in fat and low in protein.
High protein low carb diet
As such, low carb diet plan suggests reducing carbohydrates. Processed and refined carbohydrates are restricted. Consumption of sugars, breads, pastas and starchy vegetables like potatoes is also limited. However, protein intake is not restricted. This favors a slower, steadier supply of energy possibly leading to appetite control and also weight loss. ‘Bad carbs’ with high glycemic index are limited and ‘good carbs’ that have low glycemic index are included. And, continuing consumption of fat and oils helps you feel satiated, as it takes longer to digest. Another influential factor is loss of water weight in the body. Mainly during the initial period, the body takes time to adjust to decreased carbohydrate intake. This results in burning of glycogen, which contains large amounts of water. You will be tempted to urinate frequently.
Get started – Low carb diet plan
Before you embark on a diet plan such as low carb diet, it is recommended to consult your health care professional. It may be required to test blood and check blood pressure. A blood lipid profile provides details such as total cholesterol, HDL, LDL and triglycerides. It helps to understand your body metabolism and then select suitable diet plan.
Check the starting weight, to compare and check diet effectiveness
Strictly adhere eating only allowed foods
Get accustomed to drinking lots of water
Say no to caffeine
A snack break every 4- 5 hours is helpful
Fish and seafood inclusion a must
Take care in choosing fats
Take fiber, vitamin and mineral supplements
Low carb diet recipe
Skillet chicken recipe
Chicken breast halves, pounded to make flat, ensure even in thickness – 4 nos.
Ground pecans 1 cup
Grated parmesan cheese ½ cup
Garlic salt ½ tsp
Basil (dried leaf) crushed ½ tsp
Olive oil 2 tablespoons
Take a large shallow dish and add pecans, cheese, garlic salt and basil. Dip each chicken piece in lemon juice and immediately coat with pecan mixture. Keep aside. Heat oil in a non-stick skillet. Add chicken to moderately heated oil. Cook up to 3-5 minutes both sides till they turn golden brown. Serve hot.