Can a low-carb diet help you lose weight?

A low-carb diet is a diet that restricts carbohydrates such as cereals, vegetables and starch and is biased towards foods rich in proteins and fats.

1. Why should you follow a low-carb diet?

A low-carb diet is a diet that restricts carbohydrates, such as those with sugar, pasta and bread.

The low-carb diet is largely high in protein, healthy fats and vegetables. There are many different types of low-carb diets available, and studies show that they can all lose weight and improve health.

In addition, low-carb diets offer many other health benefits in addition to weight loss, such as reduced risk factors associated with type 2 diabetes and conversion syndrome.

You can choose to follow a low-carb diet because:

  • Want to follow a diet that restricts carbs to help you lose weight.
  • Want to change the overall eating habits.

It is best to consult your doctor before starting to follow any weight loss diets, especially if you are accompanied by conditions such as diabetes or cardiovascular diseases.

After weight loss surgery

Low-carb diets are suitable for those who want to lose weight

2. Why does a low-carb diet help with weight loss?

Low-carb diets restrict the type of carbohydrates, which are a high-calorie nutrient found in many foods and drinks.

Carbohydrates can be in a simple or complex form. They can be classified into simple refining (table sugar), simple natural (sugar in milk and fructose sugar in fruits), complex refining (white powder) and complex natural (cereals or beans). Common sources of natural carbohydrates include:

  • fruit
  • vegetable
  • milk
  • Sprouts
  • Nuts, beans (beans, lentils, peas)

The meaning of a low-carb diet is that reducing the amount of carbs (starch) will reduce insulin levels and cause the body to burn fat reserves for energy and eventually lead to weight loss.

Most people can lose weight if they limit the number of calories consumed and increase the level of physical activity. To lose (0.5 to 0.7 kg) per week, you need to lose 500 to 750 calories daily.

greens

The source of carbohydrates that appear in green vegetable foods

3. Typical foods in low-carb diets

Which foods to choose depends on a number of factors such as health status, exercise and how much weight to lose. Below are common foods in low-carb diets, however, to know exactly which foods are suitable for your health condition, you need to get advice from your doctor before taking them.

3.1 Foods to eat

Meat, fish, eggs, vegetables, fruits, nuts, sprouts, milk, healthy cooking oils and maybe even some tubers and gluten-free cereals.

3.2 Foods to avoid

You should avoid the six food groups and nutrients below, in order of preference:

  • Sugar: Soft drinks, fruit juices, agave sugar, candy, ice cream and many other products containing sugar.
  • Refined cereals: Wheat, rice, barley and rye, as well as bread, cereals and pasta.
  • Trans fats: Hydrogenated or partly hydrogenated oils.
  • Processed food.
  • Starchy vegetables: It is best to limit starchy vegetables in the diet if you follow a very low carb diet.

The daily limit from 20 to 60 grams of carbohydrates is typical with a low-carb diet. With this amount of carbohydrates will provide about 80 to 240 calories. Low-carb diets greatly limit carbs in the early stages of the diet and then gradually increase the number of carbs allowed.

Americans recommend that carbohydrates make up 45 to 65% of total daily calories. So, if you consume 2,000 calories a day, you will need to eat between 900 and 1,300 calories a day from carbohydrates.

Fast food

Processed foods are one of the foods that users need to avoid

4. Side effects of low-carb diets

If you abruptly cut carbs abruptly, you may experience many temporary health effects, including:

  • Headache
  • Bad breath
  • feeble
  • Muscle cramps
  • tired
  • Skin rash
  • Constipation or diarrhea

In addition, some diets limit the amount of carbohydrates to the point that in the long run they can lead to vitamin or mineral deficiencies, digestive disorders and can increase the risk of various chronic diseases.

For a low carb diet for females, if not enough carbs, females experience irregular menstrual cycles or amn menices.

Since low-carb diets may not provide the necessary nutrients, these diets are not recommended as weight loss methods for the elderly and high school students due to the growing body's desperate need for nutrients found in cereals, fruits and vegetables.

Any questions that need to be answered by a specialist can contact Share99 Health System nationwide or register online HERE.

SEE MORE:

  • 21 delicious and healthy Keto snacks
  • How many Carbs are there in different types of sausages?
  • Instructions for proper implementation of a low carb diet

About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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