Low Carb Weight Loss
Going on a low carb diet can potentially increase your weight loss.
In addition, eating a low carb diet may provide other health benefits besides weight loss. In this article, we will discuss some of the benefits of using a low carb diet for weight loss. In addition, we will discuss what kinds of carbs to include and how many carbs to eat depending on your goals.
Benefits of a Low Carb Diet
Using a low carb diet can actually help you lose weight and even improve your health. Of course, you will still need to reduce your calories to lose weight. If you cut carbs but eat the same number of calories as before, you may lose some water weight but will not lose much body fat at all.
However, a low carb diet may decrease your hunger and may make it easier to stick to a reduced calorie plan for weight loss. You may even be able to drop more body fat and build more muscle on a reduced carb plan than a typical low fat low calorie diet.
A low carb diet plan can also help improve your health. Eating fewer carbs can improve insulin sensitivity, raise HDL, decrease triglycerides, help you reduce visceral fat and stomach fat, reduce blood pressure and cholesterol even better than just reducing calories.
If you are overweight or have poor metabolic health, a low carb diet may improve your health.
Potential Issues on a Low Carb Diet
While a low carb diet may work well for you, it can create some unpleasant side effects. A low carbohydrate diet may cause temporary irritability, low energy, poor focus and may even cause temporary flu-like symptoms.
If you do not get enough fiber in your diet, you may suffer from constipation. You might also suffer nutrient deficiencies if your diet does not provide enough vitamins and nutrients. This might occur if you cut out all fruits and vegetables. Finally, your health might not improve if you replace carbs with high fat meats, highly processed meat or foods high in saturated or trans fat.
Your workouts may also suffer temporarily as you get used to a new style of eating.
If you have concerns about a low carb diet, talk to your doctor to make sure this style of eating is safe for you.
And finally, keep in mind that a low carb diet won’t magically produce weight loss. You will still need to watch your overall calorie intake, increase your activity or some combination of the two.
What is a Low Carb Diet?
Unfortunately, there is no standard definition of a low carb diet.
However, a low carb diet usually includes roughly 50-150 grams of carbohydrates per day, depending on your overall calorie needs and activity level. A ketogenic low carb diet may include only 10-50 grams of carbohydrates per day.
This carbohydrate intake is lower than the 150-400 grams of carbs recommended by the USDA for most people. It’s also vastly lower than the typical American’s carb intake.
What Kinds of Carbs Should You Eat?
If you stick to a lower carbohydrate diet, you should stick to whole grains, fruits, vegetables, potatoes and whole grain rice.
If your diet plan only allows 10 to 50 grams of carbohydrates per day, you can probably only fit vegetables and the occasional fruit into your diet.
However, those with a more moderate carb plan can include more fruit, whole grains and potatoes into their daily intake.
You should refrain from processed carbohydrates, refined grains, and sugar filled items like cakes and candies.
How Many Carbs Should You Eat?
You should tailor your carbohydrate intake to your sex, activity level, and amount of muscle mass.
Sex
Women generally require fewer carbohydrates per day than men. Of course, women usually need fewer calories overall and thus need fewer carbohydrates. In addition, women burn more fat and fewer carbs for fuel, even when exercising at high intensities. You can get away with fewer carbs if you are female.
Activity Level
If you engage in a lot of physical activity and/or have an active job, you will need more carbohydrates than someone who is less active. People with sedentary lifestyles can try lower carbohydrate plans. In contrast, people who do a lot of lifting, biking, running or other physical activities may want to use more moderate carb diets.
Muscle Mass
If you have a lot of muscle mass, you can usually handle slightly more carbs in your diet than if you do not. Muscle is a great reservoir for carbohydrates and working out can help you burn through sugar reserves. If you have a lot of muscle or you work out regularly, you can choose a more moderate carb plan.
However, if you do not have a lot of muscle mass, you won’t require as many carbohydrates and may need a lower carb plan.
Final Thoughts
What do you think? Has a low carb diet worked for you or do you benefit from a more moderate carb intake? Let me know in the comment section below.
