Low carb diet plan for weight loss
Carbs or Carbohydrates are considered a foe for the weight watching community. Carbs are said to get converted into body fat with ease and thus, most weight loss diet plans will either recommend total elimination of carbs from diet or will recommend consuming complex carbs in moderation. Carbohydrates are needed by your body for energy and are essential. But when the amount of carbs consumed is much more than the amount expended, the excess carb will get converted to fat and will get stored in your body for future use.
If you are committed to the purpose of losing weight you may adopt the low carb diet plan that restricts carb and calories strictly. A calorie restrictive diet will generally involve a high consumption of proteins and consumption of healthy fat. Though proteins, fiber and fat, help in weight loss there are certain potholes that you do need to escape in order to lose weight healthily & successfully. Read on to learn more:
Wherein does the struggle lie?
Cravings could often leave you frustrated and give up. So, battling against cravings is the biggest deal especially when you are on a low carb diet. You may crave for the slice of bread or for that spoonful of pasta that you aren’t allowed to take when you are on low carb diet. Your heart craves for such carbs and so does your tummy. One way to fight against these cravings successfully is to distribute the permissible calorie count evenly all across the day. You have to give up the conventional 3 meals/per day pattern and go for 5-6 meals, spreading the calories evenly across the various meals you consume.
What is the theory behind low carb diet for weight loss?
If you are consuming fewer calories and expending more, your body will pull on the stored fat reserves in order to slim down. A low carb diet will leave no excess fat in your body to be converted to fat. Hence, low carb diet will help you lose weight due to the calorie deficit created.
A study paper published in the year 2003 in New England Journal of Medicine revealed that the low carb diet group lost more weight than the low fat diet group over a period of 6 months.
Best low carb diet weight loss tips
The best tips associated with low carb diet for weight loss are:
Common Low carb foods
First know about the foods that are low in carb. Generally veggies are low in carbs. Nuts, berries and high protein foods too are low in carb. Examples of low carb foods include proteins like fish, egg, chicken, lean meat; nuts and seeds like almonds, peanuts, cashews, pecans, chia seeds, sunflower seeds, pumpkin seeds; fruits like apples, strawberries, grapefruit, blueberries, cucumbers; veggies like broccoli, cauliflower, leafy greens; healthy fats like olive oil, rapeseed oil, coconut oil; unsweetened dairy products like plain, skimmed milk, Greek Yoghurt. Once you know about the foods that are low in carb, you can include such foods generously in your low carb weight loss diet.
Get knowledge of Carb Count & Serving Size
Learn about the carb count of each food type and decide on the serving size of each. A diet that is low in carb will not include over 50 grams carb per day. Thus, if you are on low carb diet and if you wish to stay healthy while losing excess weight, you need to choose low carb foods. The foods you choose should be low in carb and high in nutrients. Here follows a list of foods that contain no more than 15 grams carb when offered in the serving sizes as mentioned below:
Choose the right carb
When you are on a low carb diet, never opt for simple carbs. Refined as well as processed carbohydrates like white sugar, maida are easily digest-able carbs. They get converted to sugar easily which in turn gets converted to fat easily. Complex carbs on the other hand take time to digest and thus help in suppressing appetite and overeating tendencies.
Chalk out a meal plan
Planning a meal and penning it down day-wise along with timings will help you adhere to it religiously. Walking down the aisle of a grocery store may tempt you to make unhealthy food selections but when you have the meal plan with you, you tend to make healthier choices. When you’ll know what you are eating for breakfast, lunch, dinner, you’ll probably not walk into any fast food joint, the next time!
Snack with healthy carbs
Snacking in between meals is important to keep off the hunger from trying but choosing a healthy snack is very important too. In most cases snacks tend to be fried or sugary but when you are on a low carb diet you are strictly not allowed to snack with unhealthy foods. Unhealthy snacks could in fact derail you and slow down progress. But if you choose only healthy snacks such as hard boiled eggs, cheese, nuts, plain yoghurt, crunchy carrots and the like, you’ll in fact get a lot of support for your weight loss journey.
Introduce carb cycling
Carb cycling is a healthy and scientific way to drop your pounds. Carb cycling may be defined as the method of consuming low carb diet for few consecutive days followed by 1 day of high carb diet. Carb cycling can help you get rid of fat combustion plateaus that usually occur when low carb diet pattern is followed for quite some time at a stretch.
A Sample Low Carb Weight Loss Diet Plan
1 bowl of Oatmeal with berries
½ cup plain Greek Yoghurt
1 whole wheat bread with a bowl of chickpea curry
1 cup brown rice with mixed vegetable sabzi and green salad