Low-Carb Diets for Successful Weight Loss
Individuals search high and low for the best diet. Not only do they want to lose weight fast, but they want to do so in a simplistic manner. But since carbohydrate is widely found in the food supply and the body’s primary energy source, is a low-carb diet worthy of following?
First off, a low-carbohydrate diet is often thrown around loosely to describe a reduction in carbohydrate intake. However, carbohydrate embraces a vast assortment of foods including breads and cereals, fruits and vegetables, milk and dairy products, and sweet pastries and desserts. Unmistakably though, some carbohydrates hold higher precedency than others related to their nutritional profile. But even more specifically, a low-carb diet mostly encourages the limitation of carb and calorie-rich starches and sugars and increasing nutrient-rich veggies, lean proteins, and healthy fats.
Common daily carb content of 60 to 130 grams is common when following a low-carbohydrate diet, which is considerably different from the the Dietary Guidelines for Americans at 225 to 325 grams per day. The thought behind reducing the body’s primary fuel source may seem unnecessary, but the rational is somewhat complex. Simply put, when carb (or glucose) is ingested, it enters the body’s cells for immediate fueling. But when it becomes over-consumed and presented in excess, it becomes stored for later use or converted into fat. Limiting or restricting carbs forces the body to use stored energy (mostly from fat stores), thus initiating weight loss.
Low Carbohydrate Diet Plans
• Non-Starchy Veggies: asparagus, broccoli, carrots, cauliflower, celery, peppers, salad greens
• Lean Proteins: chicken, turkey, sirloin, eggs
• Healthy Fats: oils including olive oil, avocados, nuts and seeds (sometimes excluded on a low-carb diet)
Avoid or Limit:
• Breads, Pastas, Cereals: especially foods produced from refined, white flour
• Starchy Vegetables: sweet potatoes, russet potatoes, corn, squash, pumpkin
• Legumes: beans of all kinds, lentils, peanuts, soybeans
• Fruits: fruits and associated products including dried fruits and fruit juices
• Pastries and Sweets: all desserts and sweet treats created with refined sugar, also recognized as common table sugar
Is A Low-Carb Diet Right for You?
When it comes to diets, there really is no “one size fits all.” Instead, diets are completely individualized to best accustom to unique lifestyles and preferences. One downfall to a low-carb diet is its long-term commitment. Though you may initially witness weight loss, following a low-carb diet for extended periods of time may be tough for some individuals. Additionally, healthful whole grains, legumes, and fruits are to be limited or avoided. Such carb sources offer the body with fiber and nutrients, thus increasing the opportunity for nutritional deficiencies when left out of the diet. If unwilling to commit to such a strict diet, the takeaway message is this: Reduce added sugar intake. All-in-all, the general American population consumes way too much sugar in the form of pastries, cookies, ice cream, and a wide-variety of convenience products to enhance flavor and prolong preservation. Sugar has shown to have a negative impact on health, especially when it comes to the encouragement of weight loss.
Let bistroMD Help
BistroMD’s successful weight loss program is based on science. Instead of depriving you of beneficial nutrients and healthful carbs, its team of experienced chefs and health experts create well-balanced, flavorful meals. Each meal offers 20-25% of calories from healthy fats, 30-35% from complex carbohydrates, and 40-45% from lean protein sources. BistroMD offers both a men's and women's program along with providing specialized diets including gluten-free, diabetic, and heart healthy!