Everything You Need To Know About Low Carb Diet. Weight loss done

What is low carb diet

A diet that limits the carbohydrate in your meals is called low carb diet. As according to many research  65% -70% of calories in our meal are because of carbohydrates. Therefore, a low carb diet is mainly used for weight or fat loss. But keep in mind that low carb means low carbohydrates in your diet it doesn't mean that you should not take a single carbohydrate in your meal as carbohydrate is very essential for us, it works as fuel for our body. 

science behind the low carb diet

As you all know that carbohydrate gives us the energy to perform our daily activities or work. If we will not do exercise and eat too much of foods then that extra fat or we can say that the unuse fat will be stored as fat and to get relief from the stored fat you should go for low carb diet. In which you limit the carbohydrates and by doing so, your body will not get sufficient energy for doing your daily tasks and in order to get the energy your body will automatically start absorbing the stored fat which is in your body and eventually your weight will totally reduce in several months. Therefore, a low carb diet is generally used for weight loss.

Low carb foods 

The list of foods below contains a very low amount of carbohydrate, less than 15 grams.

Vegetables-  Carrot, Spinach, Broccoli, tomato

Fruits-  Watermelon, Orange, Apple, Avocado, strawberries

Meet- chicken, Mutton/lamb, Bacon, pork

Oil- Coconut oil, palm oil, Sunflower oil, Mustard oil, Olive oil

Dairy- cheese, full-fat butter, cream

List of foods to avoid

Grains- Bread, Rice, corn, wheat, Noddles

Vegetables-  potato, sweet potato, cauliflower

Fruits- Banana,  Mango, Raisin, dates

Beans- Lentils, Peas, Black beans, Pinto beans

Sugar- Chocolate, Cookies, juice, Pastry/cake

Note- Avoid any type of junk food and fast foods.

 

Veg Low carb diet plan

Breakfast- 1 glass of almond milk                        and walnuts with avocado

Mid-Morning- 1 apple/orange

Lunch- 1 cup brown rice pulav with as many vegetables as possible and 1 glass raita.

Mid-afternoon- 1 glass lemon water with fresh mint 

Evening- Any snack which has low crab.

Dinner- 1 bowl of soup with rulith dal (Horse gram dal) with chopped tomato and onion on top.

                             OR

 Tomato Caprese salad (2 tomatoes and 100 gm paneer) and clear veg soup.

Bad time- 1 glass of warm lemon water with 1 tablespoon chia seeds.

Non-veg low carb diet 

Breakfast- 1 omelette with lots of capsicum.

Mid-morning- 1 glass cinnamon tea.

Launch- 100 gm boiled/grilled fish with herbs.

                             OR

100gm of chicken.

Mid-afternoon- Devilled Evening

Evening- 1 avocado/ 1 lamb

Dinner- Chicken soup

Bed-time-  1 glass of warm lemon water with 1 tablespoon chia seeds.

Benefits of low carb diet

• 1. Weight loss
• 2. Control blood sugar
• 3. Reduces the risk of high blood pressure.
• 4. Decrease LDL and Increase HDL.
• 5. Helps in metabolic syndrome.
• 6. Helps in the function of the digestive system and brain.

Side effects

Low carb diet also has some side effects which might occur to you.

• Weakness
• Headache
• Muscle cramp
• Tiredness
• Bad breath
• Constipation problems
• Fatigue

O&A

1. In how much time you can lose weight using a low crab diet?

In 1-2 weeks of low crab-eating, you can lose weight.

2. Will low carb diet make you tried?

Most of the people who follow low crab diet may face the tried ness and it can be fine in some days (In some case it might take some weeks).

3. Why the low carb diet is not working?

Not eating enough or eating too much are two main reasons, why a low carb diet is not working.

4. Can children also follow low crab diet?

Yes, children can also follow a low carb diet and also there are many health benefits of them to know them click Here.

5. Can I have a cheat meal or a cheat day?

Only you can decide whether you want to cheat or not. Cheating can be good for some, and a terrible idea for others it depends on how to cheat.

Related-- A guide to low crab cheatin.

6. What to do If I am on a low crab diet and always feeling hungry? 

If you follow low crab diet and feeling hungry then the reason is you are not following the given diet properly, Its solution is to eat some more foods especially more fat.

Related- low crab snacks.

7. Can we do exercise with a low carb diet?

No,  we should not do exercise during a low carb diet because we get energy from carbohydrates and if we will low 

or limit that crabs then we will not have sufficient energy for doing the exercise so, it is better for you to avoid exercises with low carb diet.

Conclusion

In this article, I have talked almost everything about a low carb diet like what is low crab diet, Science behind it, foods which to adapt and avoid, its benefits and its side effects and also I have given the answer of many questions and a special diet plan for vegetarians and non-vegetarians which will really help you in your weight loss.

If still, you have any questions or queries then you can ask me in the comment section, I will definitely answer them.

Thank you!