It feels like almost every day, there is some unique diet trend that is making waves. Maybe it is Jordan Peterson talking about his carnivore diet or Kourtney Kardashian and her intermittent fasting.
It seems like there is always some diet or lifestyle choice that is supposed to be revolutionary in terms of its benefits or weight loss effectiveness.
Low-carb diets have been around since the mid-1800s and require that you limit the number of carbs you take in, especially from foods like bread, pasta, rice, and sugar. In this diet, you focus on proteins and healthy fats, with options like fish, eggs, and nuts being a major part of your meals.
It may not sound exotic, but what it lacks in flashiness, it makes up for in effectiveness. However, just like with all diets, you should really ask yourself a few questions to find out if it is for you.
Low-carb diets are known to be tough to maintain due to the side effects of fatigue and constipation. For this reason, consider asking yourself the following 5 questions before starting.
1. What Does a Low-Carb Diet Really Entail?
Knowledge is power, and the last thing you want to do is commit to a new diet and post about it on social media without knowing what the process actually entails. Ask yourself what you know about carbs - the healthy and unhealthy kinds. Have you done enough research about the potential side effects and health risks?
Remember that if you have gotten used to carbs all your life, making a sudden switch where you get rid of common items like bread and pasta can feel sudden and shocking to your body. It might be a good idea to ease yourself into the diet rather than quitting carbs cold turkey. However, even this approach will need to change from person to person.
2. What Type of Low-Carb Diet Should I Pick?
Another essential question you need to ask yourself is, "What kind of a low-carb diet plan do I need?" There are a number of different options when it comes to a low-carb diet, and it can be confusing to know which one to start on.
Thankfully, sites like Simple.Life offers personalized programs that ensure your diet and nutrition plans are science-backed and, more importantly, simple. The last thing you want to deal with is a complicated diet when you are starting a weight loss journey.
Simple.Life has made the weight loss process simple, with testimonials from users highlighting the easy transition in diets and how their body transformation has changed their relationships for the better.
With low-carb diets, you can choose the simplest variant, which simply involves restricting your carbs, or you could try something like Keto, which puts the emphasis on increasing your fat consumption.
Alternatively, you have options like the Atkins diet, which goes through four phases. You start with "induction," where you drastically reduce your carb intake to about 20 grams while focusing on proteins and fats. This is followed by three more phases of balancing, pre-maintenance, and lifetime maintenance.
Regardless of what variation you pick, you want to read up and learn a number of recipes that work with the chosen diet.
Consider making a dedicated trip to the grocery store just to stock up on everything you need for the new recipes you are planning to make. If you already have a lot of carb-based food at home, consider donating it to the homeless.
You may feel tempted to space it out, but you want the least number of temptations at your home.
3. Am I Looking for a Quick Fix or a Long-Term Solution?
This is probably the most important question that you need to ask yourself. A low-carb diet is not going to make you lose weight overnight or within a short period. The process of making your body start to burn fat is not an easy one. Your body has gotten used to a certain way of life, and turning the wheels around takes time.
Moreover, the cravings for carbs can be really strong, and many will find themselves unable to resist the temptation. It may be a good idea not to leave things up to your mood but develop a meal plan that lists out not just your meals and portions but also safe snack options when the cravings decide to hit.
4. How Much Should I Exercise?
Most people are aware that losing weight involves a combination of proper diet and exercise. However, when going on a low-carb diet, you want to change the way you exercise. If you are someone whose workout routine comprises long periods of cardio, you will find yourself exhausted very quickly now.
Your body is in a hypocaloric state where your requirements are higher than the number of calories that you take in. This results in your body breaking down proteins into amino acids for energy.
You want to focus on explosive, high-intensity workouts. Of course, warming up becomes important during such high-intensity workouts, but ensure you balance it out so that you do not get winded by just your warm-up.
People on low-carb diets will also find themselves losing quite a lot of muscle mass which can affect how much you are able to lift. Do not worry, you can gain it back, but you just want to be careful to try to overdo things at this stage.
5. How Do I Actually Stay on the Diet?
Starting a diet is all well and good, and you should be proud of yourself for taking steps to live healthier. But it becomes a wasted effort if you are unable to maintain your diet for more than a week or two.
Carbs are all around us. They are one of the most common food types out there, and you are bound to run into a tempting carb-filled snack eventually.
More importantly, it is really common to backslide and allow carbs to sneak their way into your diet again. This is a slippery slope that will most definitely take you back to your old ways if you are not careful.
You might think, what harm can a few cookies do? You feel exhausted and do not feel like fixing something else.
Boom!
Carbs!
Three days later, you will come up with another excuse for adjusting your meal plan and might refer to it as a "much-needed cheat meal."
Carbs!
After that, it just takes one moment of weakness when you are feeling down and starting to question if this is all worth it, and you are back to square one.
Remember to be really vigilant during the entire process and stick to your meal plan without making exceptions.
Conclusion
A low-carb diet can be one of the most effective ways to reduce your weight. It also lowers your risk of conditions like Type 2 diabetes.
While this diet does have benefits, its long-term effects are still not fully known. It is also possible to end up eating unhealthy foods that are not carbs. These often pose significantly more serious risks. For instance, people on low-carb diets have a tendency to consume an excess of animal fat, which increases the risk of heart disease.
Always keep moderation in mind, and stay updated on the latest research on low-carb diets to reap their benefits.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com
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