Low carb diet which actually limits starchy vegetables, whole grains, sweet or raw potatoes, etc. So but the question arises why people use low carb diet?? Or what actually happens to their after following this diet with less or no carbohydrates.
Did our body need carbs?? The answer is yes. Good carbohydrates are used to be very beneficial for the whole body. They provide a lot of energy to our body. But in this article, we discuss low carb diet and its benefits. So firstly we will find how many carbs a person can eat if he/she is following a low carb diet.
A diet in which you will eat less than 30 or 40 percent of daily calories/ energy from carbs is considered as low carb diet. But it doesn’t mean that you will allow eating 30 or 40 percent of bad carbohydrates. Only good carbohydrates will be beneficial for you.
Top Foods to Eat
1. Healthy Fats
Majority of healthy fats contain zero carbohydrates. In a low carb diet, the number of healthy fats should be higher in every meal, so you will get a sufficient amount of energy from your meal. The following healthy fats also have many other health benefits.
. Monounsaturated Fats
. Saturated Fats
. Polyunsaturated Fats, Most important is Omega 3 Fatty Acids.
It is very important that all of these fats are present in your diet. Coconut oil, olive oil, flaxseed, avocado oil, butter, ghee, palm fruit, chicken fat are also good choices.
Protein is very important for the growth of the whole body. Protein plays an important role in developing and recovering muscles. That’s why a person who perform workouts in daily routine always prefer to eat a high protein diet. Animal proteins are very less in carbs, so it is a perfect choice. Following are the good source of protein.
. Egg whites or whole eggs.
. Fish including trout, bass, tuna, mackerel, sardines, anchovies, salmon, etc.
. Grass fed beef such as chicken and different types of fatty cuts of meat like a goat, venison, lamb, veal, etc. Grass-fed beef is more beneficial because it is high in omega 3 fatty acids.
. Poultry, including Chicken, pheasant, turkey, Hen duck and goose.
3. Non-Starchy Vegetables
. All green vegetables such as beet greens, mustard, chicory, escarole, turnip, arugula, fennel, romaine, spinach, radicchio, kale, chard, etc.
. Cruciferous Vegetables including cabbage, cauliflower, broccoli, and Brussels.
. Fresh herbs and vegetables in which amount of carbs is slightly higher ( but still you can consider it a low carb diet) include mushrooms, bean sprouts, asparagus, sugar snap peas, chestnuts, bell pepper, radishes, tomatoes, green beans, jicama, wax beans.
. You can also add avocado (Technically it is a fruit).
4. Full Fat Dairy
All the dairy products that are high in fat and low in carbs can be perfectly fit in your low carb diet plan.
Full fat cows and goat milk can be perfect for you because they are low in carbohydrates and full-fat cheese also.
. Beef or turkey
. Hard-boiled eggs
. An extra amount of veggies
. Half avocado with salmon
Spices and herbs, apple cider vinegar, cocoa powder, hot sauce, stevia, vanilla extract, and unsweetened mustards can be an ideal choice.
Water, tea, unsweetened coffee, fresh vegetable juice, and bone broth.
Benefits of Low Card Diet:
8. Weight Loss
So if you are planning to reduce some weight then you should limit your carbs intake. Many people actually experience weight loss by following a low carb diet. You have to limit your calories and pay all your focus on mindful eating. Studies are also there that will really help you in that. The number of carbohydrates should be less if you want to cut off your weight
Better Cognitive Function
Most people do take a high amount of carbs and protein but are not eating healthy fats. Healthy fats are very important for proper brain function, hormone regulation and mood control. Our brain is largely made up of the fatty acids so healthy fats are required for its better performance. So next time make sure you have a sufficient amount of healthy fats in your diet.
9. Reduced Risk of Heart Diseases
Heart diseases are very common these days. Bad choice of food is the main reason for these heart diseases. According to the studies, a low carb diet can effectively reduce the risk of many heart diseases.
10. Lower Risk of type 2 Diabetes
The rate of type 1 and type 2 Diabetes are growing day by day. Diet plays an important role in all these dangerous diseases. Reducing the amount of sugar and unwanted starch can be beneficial for all diabetic patient. In many studies, it is shown that a low carb diet is a natural way to overcome diabetes.
11. Help fighting Cancer
Researches show that refine carbohydrates and sugar leads to free radical damage and can cause cancer. As we know low carb diet gradually cuts down sugar, processed foods and also lower intake of grain can actually improve the immunity and help to fight against cancer producing cells.
12. Better Digestion
Carbs take time to digest and less sugar means better digestion, so a diet with less sugar can improve your digestion as well. Actually, sugar is responsible for feeding bad bacteria which can thrive in the gut. And a result of a high amount of carbs and sugars in diet can develop different bacteria that are not good for the digestive system.