Low Carb Diet Introdution

Foods rich in carbohydrates, such as bread, cereals, rice, and pasta, are an important form of energy for the body and are therefore imperative for a healthy diet. Carbohydrate is one of three major macronutrient groups, as are proteins and fats. Formed by molecules of carbon, oxygen, and hydrogen, foods that have carbohydrates are known as energetic.

After eating foods with carbohydrates, glucose, the primary source of energy for the cells, is released. If not used, the glucose is stored as glycogen or converted into fat to be stored. For this reason, it is important to know how to choose foods rich in carbohydrates as well as how much and when to eat foods with carbohydrates so as not to develop diseases and lose weight too. We have separated a list of carbs to help you in this mission.

However, when consumed in excess, carbohydrates increase the amount of body fat because excess carbohydrates are stored in the body as fat. If you only remove sources of unhealthy carbohydrates from your diets such as wheat and sugar, you're on the right track to improving your health and losing weight. However, to enjoy all the metabolic benefits that the low-carb diet brings, you also need to restrict the intake of other carbohydrate-rich foods.


Health benefits of Maintaining a low carbohydrate

Vitamin B12 Deficiency

To Lose weight and gain muscle mass it is important to eat complex carbohydrates throughout the day and before training because they provide adequate energy for exercise, and up to one hour after exercise it is recommended to eat some protein-rich food, such as yogurt, to facilitate hypertrophy Muscularly.

Foods rich in complex carbohydrates are less sweet foods such as whole grains, lentils, chickpeas, carrots or peanuts. See other examples in Foods with low glycemic index.Foods with complex carbohydrates have a slower digestion and therefore reach the blood more slowly, promoting satiety for a longer period. Therefore, they are also classified as foods with low or moderate glycemic curve. They are ideal foods for those who aim loose weight. They are, in general, richer in B vitamins, iron, fiber, and minerals.


How does low carbohydrate work?

Not all carbohydrates are the same, know how to recognize healthy carbohydrates. There are the simple carbs, with high glycemic index, which are those foods digested and absorbed quickly, causing a sudden increase in blood glucose. This blood glucose peak causes a rebound effect, which leads to a sudden fall known as rebound hypoglycemia, leading to hunger after a short time and increased appetite for carbohydrate-rich and sweet foods.

Some examples of simple carbohydrates are candies, honey, sugar, pasta, French bread and white rice. However, foods containing complex carbohydrates with a lower glycemic index, unlike simple carbohydrates, are slowly digested, causing a gradual rise in blood glucose and a feeling of satiety for longer.

Complex carbohydrates are also more nutritious because they contain fiber, as well as vitamins and minerals, essential nutrients for weight loss and physical activity. Some examples of complex carbohydrates are brown rice, oats, sweet potatoes and cassava.

Foods rich in simple carbohydrates are considered the sweetest foods and include refined sugar, French bread, honey, fruit jelly, watermelon, raisins, cereals, white rice, baked noodle sauce, popcorn or soft drinks.This type of carbohydrate does not take much time to be digested by the body and, therefore, is quickly absorbed, producing a sensation of hunger sooner. Thus, they are considered foods with high or moderate glycemic index, because their sugar goes quickly to the blood and, therefore, should be avoided by people with diabetes and those who try to lose weight.

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Foods that are low in carbohydrate

If you are aged over thirty it’s necessary to avoid certain sugary items from your daily meals. Because sugary items may increase the risk of diabetics and obesity. Low carbohydrate foods are considered to be the perfect option to enjoy your breakfast or dinner. The following food mentioned in the table can be helpful in building up a long-lasting strong and healthy life.

Table 1 (Low Carbohydrated foods)

Name or details of food Weight (grams) Common measure Carbohydrate level in (grams)
Black berries 72 grams ½ per cup 7 grams
Raw Apricot 35 grams 1 whole 4 grams
Cabbage 70 grams 1 per cup 4 grams
Raw carrots 55 grams ½ per cup 6 grams
Raw Cauliflower 100 grams 1 per cup 5 grams
Raw Celery 60 grams ½ per cup 2 grams
Olives 22 grams 5 olives 1 grams
Raw spinach 30 grams 1 per cup 6 to10 grams
Pickle 65 grams 1 pickle 2 grams
Cooked onions 26 grams 2 TBSP 2 grams
Pine nuts 8 grams 1 TBSP, ½ Oz 1 grams
Walnuts 2 grams 7 halves 2 grams
Asparagus 60 grams 4 spears 3 grams
Avocado 29 grams 1 Oz 2 grams
Beets 43 grams ¼ per cup 4 grams
Raw broccoli 88 grams 1 per cup 6 grams
Brown sugar 3.2 grams 1 per tea spoon 3 grams
Butter milk 61 grams ¼ per cup 3 grams
Lime juice 19 grams ½ lemon 2 grams
Lemon juice 24 grams ½ lime 2 grams

When counting some carbohydrates in food, decrease the amount of fiber. For example, a kiwi contains 11.14 grams of carbs and 2.3 grams of fiber. Therefore, some liquid carbohydrates, that is, the amount that will count in your diet is 8.84 grams.

The foods listed in this table are just some examples of the low carbohydrate foods but other foods like milk, yogurt, cheese, pumpkin, beet, carrot, apple or pear, can be sorted as additional examples.


Daily meal plan

Consuming low-level carbohydrate foods can be sorted as the main ingredient to raise up a healthy life. The most strategic thing is planning your daily food plan. Consuming too much or junky foods can cause us to fall weary and ill. Some tips mentioned below would gradually help you to plan your daily meal.

Avoid foods that are rich in sugar as these are considered to be the main worst pest to create deadly diseases as they are so rich in carbohydrate. Many children prefer to consume sweet chocolates, desserts and many other sugary items. However, it’s bad for health and can be the main cause to generate diabetics. Avoid consuming yeast and starch items like bread, potatoes, and pasta. These foods are highly rich in carbohydrate. It’s better to switch your plan to browny items like brown rice and bread.

Make sure to start your day with fresh bran items. Too much of junk items cannot help you to achieve the smartness throughout the day. An omelet or egg would be better to start a fresh day because it provides the huge amount of energy with the low level of carbohydrate. Snacks can also bring sort of happiness for some time. Yogurts and healthy fat food items would be great to spend your time with your friends. Butter can be expensive but however, it’s healthy. So it’s better again to switch from margarine to butter.

Maintaining a low carbohydrate diet can be a difficult task to run our lives. If you prefer to run a health long life it’s essential to consume low carbohydrate items. If you are aged thirty plus it’s important to plan your day.


Effects of eating carbohydrate

Many consume carbohydrate foods each day. There is an important point we need to consider when consuming carbohydrates. The main challenge is maintaining the right amount of carbohydrates in our body. A number of carbohydrates should not exceed to reduce the limit because this may cause severe effects in our body.


Excessive carbohydrates

Many think that too much of carbohydrates is good for the body but that’s that it’s incorrect. Eating excessive carbohydrates may bring certain bad effects to our body. The following bad effects can be the negative results of excessive consumption of Carbohydrates items. They are:

1) The gradual increase of body fat for overconsumption. 2) Heavy burden Stress 3) Trouble in controlling overconsumption 4) High risk of triglycerides, obesity and other health issues

Therefore it’s necessary to select the right amount of carbohydrate for your body function.Choosing the right amount of carbohydrates can result to end up in great success. There are certain benefits that you can gain by consuming the right amount of carbohydrate for your body. They can be listed as:

1) Helps to loose fat easily 2) Minimizes the stress issue 3) Improve the comfort in sleeping 4) Removes food craving 5) Helps to limit the problem of over consumption.