All about the low-carb diet: what types of it are, what to eat, and how to eat
In today's diet World, low carb diet. is one of the most common keywords. This diet method is said to have many health benefits. such as losing weight, and helping to control diabetes. and preventing certain diseases. But do you know what? low carb diet. is? is? the method includes how to do it right let's find out together!
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What is? low carb diet
.low carb diet. means eating fewer carbohydrates (carbohydrates), but first of all, it is important to remember that how low the carbohydrate level is depends on the condition of each person. There is currently no official medical definition of low carb.
Basically, a low-carb diet requires reducing the number of carbohydrates you eat compared to normal. According to experts, low-carb can use from 50 to 100 grams of carbohydrates per day, if a little is considered "very low-carb", such as the keto diet, and if the use of 100 to 200 grams of carbohydrates per day is considered a moderate-carb diet.
What are the health benefits? low carb diet.
Most people use low carbohydrates for weight loss. but this method also brings some other special effects. Research shows that women who are obese. or have metabolic problems and may experience hormonal improvements when eating a low-carb diet.
Experts say that reducing carbohydrates will lower blood sugar and insulin. which, in turn, can help with weight loss. Stabilizing blood sugar. and losing weight are important goals for people with Type 2 diabetes.
These effects can appear very quickly
: research shows that eating only 3 low-carb meals (less than 30% carbohydrates at each meal) reduces insulin resistance by more than 30% compared to a high-carb meal (per meal, consisting of 60% carbohydrates). Other studies show that insulin resistance can be improved after just one month of a low-carb diet.
Another experiment found obese elderly people. who ate a few carbohydrates lost three times more visceral fat compared to a low-fat diet. Visceral fat is a type of abdominal fat that surrounds internal organs and is associated with the risk of disease. People with low carb diet intake also lost 9.7% of their total body fat compared to people with low carbohydrate intake who lost only 2%.
Are there any cons to low carb diet, Low carb is no better than other diets in the long run
Despite these benefits, there is no evidence that low carbs are better than other diets. or healthier in the long run. One review found the weight loss effects of .low carb diet. were no better than those of high-carb diets in diabetics and were not associated with better blood sugar control.
Another report also found that within one year, low carb diet. led to faster weight loss than a low-fat diet, but after one year, weight and A1C levels (an indicator of average blood sugar levels) decreased. Months) are almost the same.
low carb diet may pose a danger to certain groups of people
Pregnant or breastfeeding women should not consume. low carb diet. (except in the case of gestational diabetes, a doctor should be consulted). Many pregnant women feel tired of eating proteins and fats, especially in the first trimester. and want to eat more carbohydrates. This is completely normal.
Lifestyle is also an important factor to consider. If you exercise intensively. a low-carb diet will not provide enough energy for activity. People suffering from psychological stress also need to eat more carbohydrates. so as not to affect the adrenal hormones.
People who are being treated for diseases
should follow the dietary guidelines of their doctors, for example, for kidney disease needs to pay attention to the amount of protein. People with heart disease can still eat fewer carbohydrates. but with foods high in monounsaturated fats (such as avocados, nuts. and olive oil) and avoid saturated fats (such as avocados and red meat). The same applies to everyone, even those in good health.
Pay attention to the type of fat used in a low-carb diet. Each person's body reacts differently. so it is better to use healthy sources of trans fats. In general. low carb diet. is the right diet for most people. Nevertheless, if you suffer from a persistent illness. consult your doctor before changing your diet, according to experts.
Finally, people who have suffered. or are suffering from an eating disorder should be careful with any restrictive low-carb diet.
What are the types of? low carb diet
There are many different ways to make low-carb. which leads to methods with different names. Here are some common ways to eat low carb.
low carb diet the keto diet
This is the strictest way to eat, with no more than 50 grams of carbohydrates per day. and use a lot of fat and moderate protein. This system is often used for weight loss.
low carb diet Traditional low-carb
This method allows you to eat 50 to 100 grams of carbohydrates per day. which many people choose because it is easier to follow than keto, but still has health benefits.
low carb diet Atkins diet
This diet consists of 4 stages, starting with a very low carbohydrate intake and then gradually increasing carbohydrate-rich foods.
low carb dietThe Dukan diet
It also includes 4 stages, including two for weight loss and two for maintenance. The first stage uses a lot of protein-rich foods, and the second stage adds more vegetables. the third stage allows two "relaxing" meals a week, and the fourth stage is to maintain weight stability.
low carb diet Paleo diet
This diet does not use cereals but is not always low in carbohydrates. for example, if you use tubers (such as potatoes) and fruit, they are still high in carbohydrates.
What foods are included in low carb diet
Depending on the specific method, the types of food are also different. Here are some foods that should be consumed and avoided when following a traditional low-carb diet.
low carb diet Food to eat
low carb diet vegetables: zucchini (4 g carbohydrates per cup), cabbage (5 g carbohydrates per cup), broccoli (6 g carbohydrates per cup), Brussels sprouts (8 g carbohydrates per cup), assorted leafy vegetables (eg spinach with 1 g carbohydrates per cup), tomatoes (7 g carbohydrates per cup)
Meat: chicken, beef, pork, lamb (0 g carbohydrates in 85 g).
Fish and seafood: such as shrimp (0 g carbohydrates in 85 g).
Eggs (0 g of carbohydrates in each egg).
Cheese: such as cheddar cheese (less than 1 gram of carbohydrates in 14 grams).
Olives (2 g of carbohydrates in 10 small olives).
Oils: such as canola, olive, and coconut oil (0 g of carbohydrates in 1 tablespoon).
Butter (0 g of carbohydrates in 1 tablespoon).
low carb diet Cream (0.4 g carbohydrates in 1 tablespoon).
more:
- Greek yogurt (7 g carbohydrates in 170 g).
- Cottage cheese (10 grams of carbohydrates in 1 cup, low-fat).
- Nuts such as almonds (6 g carbohydrates in 28 g).
- Berries, such as raspberries (15 grams of carbohydrates in 1 cup).
- Watermelon is like cantaloupe (13 grams of carbohydrates in 1 cup).
- Avocado (9 grams of carbohydrates in one half)
- Dark chocolate (13 g carbohydrates in 28 g)