One of the big reasons why so many American are overweight is simply because they consume too many carbohydrates.
Now, we are not suggesting that you should eliminate carbohydrates completely from your diet. To do so could cause adverse health effects.
What we are encouraging you do is to reduce your carb intake. Carbs are a vital source for energy. Many foods which contain high amounts of carbohydrates may also contain vital nutrients.
More confusing is that there are foods which contain good carbs and others which contain bad carbohydrates.
The latter can cause health issues such as contributing to the onset of diabetes.
We also recommend that you learn about losing weight and read, “The 3 Most Important Secrets About Losing Weight”
Eliminating bad or excess carbohydrates from your diet is not the end-all when it comes to losing weight. If you are inactive or don’t get enough sleep, a low carb diet may not be enough to help you reach your weight goals.
But, it can be a start to leading a healthier lifestyle.
Let’s look at how you can lose weight with a low carb diet.
What are Carbohydrates?
First, you should also know that carbohydrates are also known as “saccharides”.
Carbohydrates or Saccharides are complex molecular chains and are found as 3 types including:
• Monosaccharides -This is the smallest possible sugar unit. Examples include glucose, galactose, or fructose.
• Disaccharides – These are two monosaccharide molecules bonded together. Examples of disaccharides include lactose, maltose, and sucrose.
• Polysaccharides – This is a chain of two or more monosaccharides.
In Medical News Today, their article titled “Carbohydrates: What You Need To Know” says that carbohydrates,
…consist of carbon, hydrogen, and oxygen atoms. They are a major food source and a key form of energy for most organisms. When combined together to form polymers (chains), carbohydrates can function as long-term food storage molecules, as protective membranes for organisms and cells, and as the main structural support for plants.
Carbohydrates can be found as naturally occurring such as in fruits and vegetables, legumes, whole grains, nuts, seeds and milk and pasta. They are mostly found in plant based foods.
Unfortunately, they are also used by food manufacturers as an additive to processed foods. These refined carbohydrates are generally included as either flour or sugar.
One of the biggest health issues associated with a diet rich in carbohydrates is that they can quickly cause blood sugar to increase rapidly.
They have a high glycemic index which can contribute to the onset of diabetes, most notably as diabetes 2 in older, obese and sedentary adults.
Americans on average also eat too much! You should also most definitely read our article, “Understanding the Reasons Why You Overeat”
Diets rich in carbohydrates raise the levels of blood sugar and cause your body to release insulin. Insulin acts in a manner that allows glucose to enter the cells of your body.
A portion of this glucose is used as fuel for all your daily activities. However, any extra glucose becomes stored in your liver, muscles and other cells for later use. In more sedate individuals it is also converted to fat which is the primary reason you gain weight.
Natural occurring carbohydrates tend to have a gentler increase in blood sugar levels.
This is one reason why we, here at Living Phit, always recommend you avoid processed foods as much as possible if not altogether.
Processed and refined carbohydrates are known as simple carbohydrates. Examples of foods that contain simple carbohydrates and considered as the more unhealthy forms of carbohydrates can be found in:
• White breads
• Sugar-sweetened sodas and drinks
If you wish to lose weight then you should especially avoid those in the above list.
Losing Weight with a Low Carb Diet
Well, there are many plans out there which advertise themselves as low carbohydrate diets. However, we urge caution before jumping on any of these plans. The reason is that some are simply very unhealthy.
Take your time and perform due diligence and in-depth research before you sign on. And, always discuss your health situation with your doctor and ask them or a nutritionist about a healthy low carb plan.
The approach in how a low-carb diet works is that by lowering your carbohydrate intake your body will also lower its insulin levels. By reducing you insulin levels your body will burn that extra stored fat stored fat as energy.
BOTTOM LINE: Low Carb Diet = Weight Loss
What do low carb diets consist of?
The Mayo Clinic in their article “Low-carb diet: Can it Help You Lose Weight?” describes a low carb diet as follows:
In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some non-starchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
The following beneficial health effects of a low carb diet plan can help you with the following health
• A low carb diet reduces your overall appetite and causes you to eat less
• Will reduce excess production of insulin and helps prevent diabetes
• Reduces fat in the abdominal cavity and may reduce cholesterol levels
• Increases level of HDL (High Density Lipoprotein) which is known as the “good cholesterol” as it helps excrete LDL which is the bad cholesterol.
• Reduces overall blood sugar levels
• Helps in lowering blood pressure levels
Overall, there are many good reasons to reduce your carbohydrates in your diet. At Living Phit, we really like the low carb diet offered by “YOLI – The Better Body System” which does allow you to eat some carbohydrates every other day. It even allows for some “Cheat Days” which is something you WILL appreciate!
LOSE WEIGHT WITH A LOW CARB DIET!