Posted On 25 Sep 2018
So there has been a lot of talk about low carb diets and how remarkable they are. In this article we'll get down to business on exactly what low carbs diets means so you'll have a enhanced grasp on the how and why.
Let's get this out of the way first: It's not NO carbs, but it's LOW carbs. You body is fueled by what you eat, and your body can't operate properly without carbs. It is a essential energy source that supports all bodily systems, specially your muscles and brain.
What we don't need is the quantity of carbs the average person consumes and particularly the types of carbs that are thrown in front of your face on every corner, magazine page and menu.
Let's get down to the fundamentals which is being healthy, right? What better way to be healthy than to eat foods in their whole unprocessed state right? The closer the food can stay to it's natural state, the better. Eating foods in this state will give you the most fiber and nutrients possible.
So you want a simple way to create a low carbs diet? Following these tips will really help out:
- Go for fruits! - These are sweets in their most natural form.
- Green means go! - Green vegetables are plentiful with chlorophyll and nutrients
- Say NO to refined sugars! - Watch out for hidden sugars in breads, lunch meats, dressing, soda, candy and cookies.
- Legume you say? - It's not as strange as it sounds. These are foods rich in fiber like beans, peas and peanuts.
- Whole gains only! - When eating carbs, stick to products that contain only 100% whole non-refined grains. These have a much better stabilizing effect on your blood sugar.
- What's all this talk about soy? -- The miraculous bean has been used to substitute just about every food know to man. It's a super food high in fiber and has also been known to diminish your risk of certain cancers and heart disease.
Here is a simple rule of thumb to go along with those quick tips: Permit yourself 5 servings of complex carbohydrates a day. A single piece of toast, serving of oatmeal, crackers, rice or a small potato.
I know everyone has different serving sizes, but for simplicity, half the size of your fist or it's about a ¼ cup uncooked, ½ cup cooked. For a real thrust in slimming down, make your last serving no later than 6pm when your body is slowing down and has not a lot demand for these calorie dense foods.
Now let's talk about a bit of the technical information on why so many have been so successful with a low carbs diet. First off most calorie dense foods come in the form of simple sugars and refined wheat products. When, not if, you get rid of these types of food from your diet, you will be cutting out a ton of calories. This also includes regular sodas and coffee drinks with added flavorings.
The first two weeks of a restricted carb diet, you body starts to break down glucose from your muscles and liver. The make up of glucose is a substantial amount of water, which is why you frequently hear the term "water weight." For this reason during the first two weeks or so, many people can see impressive results which regrettably will taper off. This weight loss is predominantly water, but weight none the less.
If you keep up a diet with less than fifty grams of carbohydrates a day for more than fourteen days, that is when your body will start burning fat for energy! The name of this is called ketosis. A derivative of the breakdown of fat is called a ketone which is released in the blood stream and filtered through the kidney. Because of this increase in ketones in the blood, it is essential to drink more than the recommended eight cups of water a day while on this type of diet.