A no or low-carb diet is a diet that involves restricting carbohydrates in one’s daily diet. Carbohydrates are found in sugary foods, bread, and pasta. A low or a no-carb diet contains a high amount of healthy vegetables, proteins, and fats. There are various kinds of no or low-carb diets recommended by dieticians. One may begin to follow this type of a diet to improve overall health in addition to losing weight.
It takes a lot of discipline and commitment to stick to a no or low-carb diet. This is because it is the grains (from bread) in our daily meals that help keep us full for longer. Moreover, the weight loss is not an overnight process. A no or a low-carb diet benefits in better digestion, more mental clarity, and energy.
Here are some tips that will help you adhere to the no or the low-carb diet:
- Do not rush in– Our bodies are used to burning carbs for energy. It takes a few days or so to get adjusted to burning ketones as fuel for the body. It is the process that primarily burns fatty acids instead of carbohydrates for proper brain and body function. It is not advisable to exercise while on a ketogenic or a low-carb diet. High-intensity cardio or weight training will be a shock to the body while it is on a low-carb diet. Heavy workout along with a low-carb diet can lead to muscle loss and other health implications.
- Start gradually– The best way to begin a no or a low-carb diet is to ditch all those carbohydrates that cause inflammation. Sugary carbohydrates found in beverages and preservatives-laden fruit juices are inflammatory. Furthermore, if you are planning to cut carbohydrates from the diet completely than it is advisable to include grains such as oats and quinoa as they have zero net carbohydrates. Include a considerate amount of vegetables in the diet to get your daily dose of fiber.
- Be friends with saturated fats– The words “weight-loss” and “fats” have not been synonymous for quite a long time, as fats are associated with nutrients that assist in weight gain. One can even have saturated fats while they are on a no or a low-carb diet. Contrary to the belief, saturated fats are only harmful if over-cooked. For instance, cooking meat in saturated fat until it goes charred black is harmful. Saturated fats from all-natural sources do not have health implications if consumed in moderation.
- Timing is important– The thumb rule suggests that your body gets more time to burn carbohydrates if you consume them earlier in the day. Avoid going light during the day and indulging in a high-carb dinner to make up for the caloric deficit, as this will not help you with weight loss. Keep a journal handy to keep a track of your diet so that you don’t overshoot your daily intake of carbohydrates.
The goal of a no or a low-carb diet should be improving general health and ditching unhealthy food products. A low-carb diet reduces the risk of developing chronic diseases. Having said that, it is equally important to consult your doctor if you are on some type of medications that require you to follow a specific diet.