Things you need to know to start a Low-Carb Diet!
Eating small rice in the office or workplace every afternoon, snack in the afternoon. You are thinking that you are eating less food. Meanwhile, he is worried about the fat accumulated in the body. And by this we mean that the kind of oily food you are eating while sitting at the office is making you sick every day! Again, many people are gaining weight by eating less food from home. If so, it means it's time to stick to a balanced diet routine. Many people want to follow low-carb diet to bring body fitness. But many are confused about how to start or what to know after starting. In this article I will tell you about the things you should know before starting diet For you.
What is a Low-Carb Diet?
A low-carb diet is low in carbohydrates and high in protein and fat. It is also called keto diet. However, always remember that not all low-carb diet results are the same as the keto diet. There are many types of this diet. Each stage has different rules for following the diet.
What to eat, what not to eat?
The 1st thing most people ask before starting a diet is, 'I want to do diet but what should I avoid?' The answer is simple. Sugar! When there is excess sugar in the human body then they start accumulating in the body. From where fat or extra weight starts. So, as soon as possible, you should eliminate excess sugar from your diet. Apart from this, you should definitely cut down on fat and sugary foods like bread, rice, potatoes, pasta, noodles. On the opposite side of these foods you have meat, fish, eggs, green vegetables, butter, oats, sweet potatoes, brown rice, nuts and seeds, olive oil, and fruits such as: apples, strawberries, etc. Also, the less sweets you can eat, the better for you and the cheese you can eat with them.
Drink plenty of water along with food. Water helps in reducing all the accumulated fat content in your body very effectively.
How much food to eat?
Most of the people, they have questions about "when and how much to eat and when starting a diet". The right meal time is when you are hungry so you can eat. But of course the quantity is small. Stop eating when you feel hungry. The results of the diet will be noticed very quickly if you make a habit of not eating more than necessary.
How much carbs are in any food?
Most low-carb diets contain 20-50 grams of carbohydrates. So you must choose food in such a way that the food contains enough nutrients. so I'm now talking about some foods that have 15 grams of carbs.
15g serving: Take a medium sized apple or malta. Take 1 cup of sliced watermelon. Halve a medium banana. Take 2 teaspoons of raisins. Take 8 ounces of milk. Read to take 6 ounces of yogurt. Take 1/2 cup of corn. Take 1/2 cup of gram flour. Take 1/2 cup of beans. Take 1 medium sized bread. Take 1/3 cup of rice
You can keep these foods items in your daily food list. Apart from these, know the amount of carbohydrates in the food you want to eat and add it to the diet after knowing. Many people mistakenly think that low-carb means eliminating sugar from the diet all at once, which is not true Low-carb does not mean cutting sugar out of the diet all at once but rather adjusting the amount of sugar consumed according to each individual's physical condition. On average, a low-carb diet allows for 50 grams or less of carbohydrates per day.
Now Q is How much weight will be lost in 1 week?
It's important to keep in mind that it's hard to say exactly how much weight you'll lose in a week on low-carb. Weight loss mainly depends on when you start the diet and exactly how many calories are consumed each day. After following all the rules along with your proper physical activity it is possible to lose up to 1 kg in a week.
- Do you know, many people will think that low carb diet means only weight loss. It has no other benefits. Such an idea is not correct.
- If you cut down on sugar every day, your blood sugar and insulin levels will automatically drop, says California nutritionist Franziska Spritzer of the low-carb diet. It increases the metabolism due to which the level of insulin in the human blood starts to decrease. And those who suffer from type-2 diabetes will enjoy the biggest benefit.
- According to the results of the study, we found that those who followed at least 3 low-carb diets (ie: 30 percent sugar on average), had at least 30 percent better insulin levels than other people. Even their weight loss rate is 9.7 percent higher than the rest which is very surprising.
Here are some helpful tips while on a Low-Carb Diet
1) After eating less sugar, many people increase their intake of protein or fat at an excessive rate. It does more harm than benefit benefit. So the main thing is that you must control your food intake according to your needs.
2) Exercise regularly. Make a habit of walking or exercising for at least 25 to 30 minutes every morning (Mandatory).
3) Have enough sleep at night. Regular sleep and rest help to process the food you eat.