How the Low Carb Lifestyle can improve your health?
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A low carb diet is essentially, what it says – it is a diet that greatly reduces intake of carbohydrates. This is not as easy as it sounds.
Carbohydrate is a macro nutrient, and its main sources are sugar and sugary foods, anything made with flour or grains, starches, fruits and almost all processed food items. Typically, the most strict low carb diets limit intake to 20 grams of net carb per day, at the very least less than 50 grams and the main source of these carbs should non-starchy vegetables.
Although it may seem drastic, there is plenty of scientific research that shows low carb eating to be beneficial to your health, from weight loss, medical reasons, or a wish to simply eat better. Whatever your reason for starting the low carb lifestyle, there are several key health benefits that can be attributed to this kind of diet.
Low Carb Diet Benefit #1 – Weight Loss
With weight loss diet plans, most of them are based on the principle of restricting calories. They try to restrict their food intake too much and end up ‘falling off the wagon’. This is a very real issue for many people and ultimate reason why they do not lose weight they are trying so hard to shift. In contrast, with the low carb lifestyle you do not get the hunger cravings or need to eat like you do with other diets.
It scientifically proven that people who reduce the amount of carbohydrates they eat and replace these with additional protein and healthy fats will eat less and automatically reduce their overall calorie consumption.
If you can trying to lose weight then this can be an effective method, as you actually want to eat less. When you are eating a low carb lifestyle, you lose weight in different ways.
For example, a lot of the body is made up of excess water and the low carb diet can help to get rid of some of this.
A low carb lifestyle leads to lower levels of insulin, which causes the kidneys to work more efficiently and eliminating insulin triggers, most people lose weight and often very quickly.
The most popular low carb diet of recent times is ‘Ketogenic Diet’. I myself live the keto lifestyle, and helped many transform their lives by adopting keto. In case you are wondering what is Ketogenic Diet, and would want to learn the basics – I have a comprehensive guide which explains almost every aspect of it. Also check out my 28 Day Keto Challenge, which can help you kickstart keto and you can lose 10-20 lbs in just few weeks.
Lower levels of visceral fat
When we do lose lose weight from following this diet there is an important point to consider- Not all weight is the same, and visceral fat is the bad kind that sits around our organs and cause serious health problems. Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the other type of fat, the subcutaneous type.
Improve hormone imbalance
Almost 90% women face some type hormonal imbalances through out their life. The symptoms vary according to age, but they are never diagnosed as symptoms of hormonal imbalance. Low carb diets, has shown to help balance hormones in both men and women alike. Learn more about how to manage our hormonal health naturally – The Power of Hormones
Stabilize Blood Sugars – Prevent and Manage Type 2 Diabetes
When a low carb diet is followed long term, there is a clear reduction in the chance of developing diabetes and related health issues.
Eating less carbs reduces the need for the body to produce insulin; insulin is used to break down all the sugars in carbohydrates and too much of this can lead to diabetes in later life.
By simply reducing the amount of carbohydrates (insulin trigger foods) that you are eating, you are reducing the production of insulin the in the body and reducing the body’s resistance to it.
A low carb diet prevents erratic blood sugar spikes that may lead to insulin resistance and type 2 diabetes.
Similarly, research has shown that diabetes, both type 1 and type 2 can be better controlled with a low carbohydrate diet. Of course, anyone who is considering changes to their diet should consult their doctor.
This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.
High Blood Pressure
Like diabetes, high blood pressure has been connected to many serious health disorders such as heart attacks and strokes. Ultimately, we should all aim to keep our blood pressure within the healthy range, but this can be hard with our lifestyles.
Research is therefore focused on finding ways everyone can realistically lower their blood pressure. The low carb diet can help to keep blood pressure where it should be and prevent it from getting too high.
The overall message is that a low carb diet can be beneficial in many ways and can help with certain health issues.
However, there is always a risk when making drastic changes to your diet such as significantly reducing the amount of carbohydrates you consume.
It is therefore best to consult your doctor before making any changes to your diet; this is particularly the case if you have been diagnosed with any current health issue. Ask your doctor, a low carb lifestyle may really work for you.
Recipe List –
Chicken Parmesan Zucchini Boats
Stuffed zucchini boats filled with the flavors of chicken parmesan. This low carbohydrate, high protein meal will leave you feeling satisfied!
This recipe is a brilliant example of swapping processed ingridient with whole vegetables.
Instead of serving fried chicken and bread or a bed of pasta, this recipe calls for sautéed ground chicken served in hollowed out zucchini. ~thewholesomedish
Sun Dried Tomato Cheesy Meatballs (Low Carb)
Tender and juicy Sun Dried Tomato Cheesy Meatballs (Low Carb) spiked with sun dried tomato pieces, garlic and fresh herbs, fried and simmered in a simple tomato sauce with so.much.cheese. All in one skillet! ~cafedelites
Spicy Garlic Sun Dried Tomato Shrimp
Spicy and garlicky with the subtle sweetness of sun dried tomatoes mixed in with fresh, sweet grape tomatoes…this is your happy place. The best kind of recipes are those with minimal ingredients that take less than 10 minutes to cook, while tasting absolutely incredible. Do you agree? I’ll just answer ‘yes’ and save you the trouble. ~ cafedelites
Turkey Enchilada Stuffed Poblanos Rellenos
These baked Turkey Enchilada Stuffed Poblanos Rellenos are stuffed with a flavorful ground turkey filling, topped with my homemade enchilada sauce and cheese. These are so much lighter than restaurant chile rellenos which are typically battered in egg and deep fried. ~ skinnytaste
Creamy Sun Dried Tomato Chicken Zoodles
This sauce. THIS SAUCE. Okay. Let me back up for a sec. Sun dried tomatoes and garlic and parmesan cheese infused in a cream based sauce, enveloping crispy, golden pan fried chicken strips and zoodles for the craziest low carb fit-foodie comfort food without feeling like a fit-foodie.” ~cafedelites
This dish packs a whole lot of flavor, and a whole lot of protein too (a whopping 57 grams, in fact!). The combination of spinach, garlic and feta comes together to create an unforgettable meal for your friends and family. ~skinnymom
Zoodles with Chicken and Spicy Almond Butter Sauce
You’ll want to douse everything in this spicy almond butter sauce. ~The Elean Green Been