Low-carb diets such as the ketogenic diet have become so popular among fitness enthusiasts. Here are five tips to do a low-carb diet the right way to trim belly fat and promote weight loss.
New Delhi: You’ve been told that eating a low-carb diet can give you an edge in losing weight. Perhaps, you may have given the diet a try especially if you’re desperate to get rid of those unwanted pounds. Eating fewer carbs has been linked to impressive health benefits, from helping people with type 2 diabetes keep their blood sugar under control to boosting weight loss.
Low-carb diets, specifically the ketogenic diet, the low-carb paleo diet, and the Atkins diet, have become so popular among fitness enthusiasts. When on a low-carb diet, you need to limit the intake of carbohydrates and focus on eating proteins, healthful fats, and vegetables. The idea is that if you don’t consume extra carbohydrates, your body will burn some of the stored fat rather than the crabs, thereby promoting weight loss. Some studies suggest that low-carb diets can cause up to 2-3 times more weight loss than low-fat diets.
Low-carb diets for weight loss: How to do it right for optimal health and results
Following a low-carb diet can be challenging, especially at the start of the diet, for many people. Hence, the following tips can be useful if you’re considering a low-carb diet to lose weight and melt belly fat.
Know what foods are low-carb
Knowing what foods to eat when on a low-carb diet is extremely important for achieving your fitness goals. The good thing is that most of these foods are nutritious and incredibly delicious. Low-carb foods include leafy green vegetables, cauliflower and broccoli, lean meats, fish, egg, nuts and seeds, unsweetened dairies, oil such as olive oil, and some fruits like apples, blueberries, and strawberries, etc.
Planning meals in advance before heading to the grocery store can make things easier and simpler, helping you stick to your diet. When you know what to eat for lunch and dinner, you are less likely to make unhealthy food choices, which can sabotage your efforts to slim down.
Preparing meals is equally important just as planning meals. It can not only help you make healthier food choices but also save money and time. Preparing meals well ahead of time and storing foods in a healthy, safe manner can be of great help.
It may be noted that not all carbs are created equal, meaning they come in different forms. Avoiding or reducing refined and processed carbs while focusing on complex carbs when on a low-carb diet can be beneficial in reaching your ideal weight. Complex carbs are found in more nutrient-dense whole foods such as fibre-rich fruits like bananas, beans and vegetables, whole grains, etc. Complex carbs take longer to digest than simple carbs and can keep you full for longer, which may prevent you from overeating.
Potential health risks
Before starting a low-carb diet, you should know about potential health risks associated with the diet. Some of the short-term health risks that may be caused by a low-carb diet include constipation, cramping, nausea, bad breath, palpitations, high cholesterol, etc. A low-carb diet may also cause long-term health issues such as gastrointestinal problems, nutritional deficiencies, loss of bone density, etc.
The bottom line is that a healthy, low-carb diet based on real foods can provide some benefits, including weight loss, however, you should always talk to your doctor or a nutritionist before going on a low-carb diet.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.