The low carb diet was established 20 years ago. At the beginning of the 2000s, the low carb diet appeared in the USA, and a little later, it also spread to Europe. It has not lost its attractiveness until today. This way of eating ensures that people who use it lose weight quickly, but this form of diet also involves risks. While it relies on lots of protein and healthy fat, you only eat a small number of carbohydrates.
Those who consume less amount of carbohydrates do not get quick energy. The body must fall back on its reserves and consequently it goes into a kind of a slimming mode. From this point onwards, most of body power no longer comes exclusively from carbohydrates but vegetables, animal protein, and healthy fats.
This diet instructs you to only consume a maximum of 150 grams of carbohydrates per day. That means that you can eat bread, potatoes, and pasta, but only in small quantities. The low-carb diet is particularly suitable for people who cannot stick to other diets for longer. But first of all, it is essential to define the goal of a diet. What do I want to achieve? When it comes to losing a few pounds quickly, it is advisable to adhere to low-carb regime strictly. Then you have to avoid all forms of grain and only put protein and vegetables on the plate. These usually only have a tiny proportion of carbohydrates.
Beware of the Yo-Yo Effect
At the same time, those willing to diet must be careful to eat less and move more. But here, too, you should not ignore the yo-yo effect. A change in diet always carries the risk of gaining weight again after the diet. You can avoid this by slowly increasing the number of calories after the diet. However, if your goal is to achieve a long-term change in diet or to boost your metabolism, you have to adapt low-carb to your eating habits.
The low carb diet has numerous advantages as well as disadvantages. You will be complete even without carbohydrates. So you can significantly reduce the fatty tissue; you will lose weight quickly. Blood pressure lowers as does the risk of cardiovascular diseases. The insulin level in the body drops, which makes you more efficient.
But in addition to all that, there are also disadvantages. At the beginning of the diet change, you will be tired. This specific diet and weight loss plan initially lead to bad breath and possibly nausea. Anyone who is physically stressed has the risk of kidney damage and high cholesterol levels. In some people, the uric acid level also increases, which carries the risk of acute gout attacks.
5 Foods for Your Low-Carb Diet
When you cut down on carbohydrates, the following five foods should be the focus of your diet. Meat and fish do not have carbohydrates, but they shouldn’t be too fat. Eggs provide potassium, zinc, calcium, and numerous vitamins. Fruit also has carbohydrates, but many varieties are still ideal as a replacement. Vegetables are high in nutrients and fibre and low in carbohydrates. Eating low carb, therefore, always means eating a lot of vegetables. High-quality vegetable oils are rich in unsaturated fatty acids and essential nutrients.