There is a wide array of diets that you can follow to shed those extra pounds. You may be familiar with the popular “low-carb” diet that many people enjoy for its high levels of fiber and protein. But have you ever considered trying a low carb diet plan for weight loss?
If so, then you are in the right place. Here, we will discuss the various factors that you need to consider before you begin your weight loss journey on a low carb diet. So, let’s get started.
The Pros And Cons Of A Low Carb Diet
While there are a variety of arguments in favor of a low carb diet, here are a few of the most important ones.
- You’ll enjoy being able to eat more fruits and vegetables
- You’ll have more energy because you won’t feel as bloated.
- You’ll see improvements in your cholesterol levels
- You’ll be doing your body some good
On the other hand, keep in mind that you should avoid certain foods that are on the low carb list if you are trying to lose weight. For example, you should stay away from any kind of flour or grain products since these are the primary sources of carb intake on a low carb diet. You may also be familiar with the glycemic index (GI) of certain foods, which measures how quickly a food raises your blood sugar levels. You’ll want to keep your blood sugar levels as stable as possible, so it’s important to know how digesting certain foods can impact your overall health. Knowing this allows you to make more informed eating choices and avoid those foods which are higher on the glycemic index – at least, for the time being.
How Is Carb Intake Calculated On A Low Carb Diet?
When you are following a low carbohydrate diet, the amount of carb intake you are supposed to have each day will be determined by your personal medical practitioner or dietitian. They will take into account your current weight as well as your body mass index (BMI) to set a realistic goal for your carb intake. For example, a low carb diet plan may set you back on average at least 50 grams of carbs per day for women and 60 grams of carbs per day for men. (1, 2)
This is a significant amount of carbs, so if you are not used to eating this much, then it may be challenging to follow. Your body will also not be used to processing this much fiber, so it may take some time to adjust to the changes that a low carb diet plan brings. There are also some healthy foods which are on the high end of the carbohydrate scale (i.e. strawberries, raspberries, blueberries, blackberries, and plums) which are worth incorporating into your diet regardless of whether you are following a low carb or healthy diet plan. Eating these foods often helps promote healthy digestion and prevent disease. So, even though you are trying to lose weight, it’s still beneficial to incorporate these foods into your diet.
Will Nutrients Such As Folate And Vitamin C Be Less Available On A Low Carb Diet?
Just because a food is low in carbs doesn’t mean that it is low in essential nutrients. For example, the nutrient folate is not available in adequate amounts from food sources on a low carb diet. This vital nutrient is responsible for the synthesis of DNA, which plays a crucial role in cell reproduction and growth. Folate is also necessary for the formation of healthy red blood cells, which transport oxygen throughout the body. So, while you may not feel physically hungry on a low carb diet, you may still suffer from nutrient deficiencies due to the lack of food diversity.
Fortunately, supplementing with folate can help to alleviate some of the adverse effects that a low carb diet can have on your health. Some preliminary studies have even found that taking a daily multivitamin can help to prevent some diseases and conditions that are often associated with a low carb diet such as diabetes and heart disease. For individuals who already suffer from these diseases or who are at risk of developing them, a low carb diet can be challenging. In these cases, it may be beneficial to try a vegan diet plan or vegetarian diet plan as a temporary solution until you can get your health in order.
Is A Low Carb Diet Plan More Appropriate For Those Who Are Physically Active?
If you are physically active and feeling strong and energetic, then a low carb diet plan may be the perfect fit for you. This is because the fuel for your body’s muscular systems comes from the foods that you eat. If you are looking for an energy-boosting diet plan, then a low carb diet could be a good option for you. It’s also worth noting that if you are physically active and trying to shed those extra pounds, then a low carb diet plan could be an ideal fit since you’ll have more energy to work with. This can help you to get moving again after a prolonged period of inactivity.
However, if you are not physically active and are just trying to shed some weight because you’re sick of feeling uncomfortable in your own skin, then it may not be the wisest choice to go low carb. Your body will not be in the best condition to deal with the lack of nutrients and high amounts of fiber which a low carb diet provides, so it may not be the best option for you.
Which Diets Should You Try First?
So, which diet should you try first? The answer to this question will largely depend on how much willpower you have and how willing you are to change your eating habits. If you have tried multiple diets in the past and have failed each one, then it may be a good idea to try a low carb diet plan first. This way, you’ll be improving your odds of success since you’ll be starting from a clean slate. Plus, you’ll have the added incentive to lose the weight and be the healthier version of yourself that you know you can be.
If you are new to the concept of dieting, then start with a vegan diet plan since these are usually the least restrictive diets out there. Many people who follow vegan diets report that they feel healthier and have more energy than they did prior to starting. Plus, you’ll be doing your body good by controlling what it eats.
If you are not a fan of vegan diets or if you feel that they aren’t practical for you given your current dietary needs, then you may want to try a vegetarian diet plan. These are usually the intermediate step between vegan diets and conventional diets because they allow for the consumption of some animal products such as dairy and eggs. While on a vegetarian diet, you will still be avoiding all meats, which some people report helps them to feel more relaxed and at ease when eating, which in turn makes them happier and more satisfied with their meals. So, even though you’re not eating the entire animal, you’re still benefiting from its essential nutrients and proteins.
Last but not least, there is also the option of trying a conventional diet plan. These are the diets that you may be familiar with, whereby you eat high amounts of carbs from grains and sugars, as well as lower amounts of vegetables and fruits. Conventional diets are usually very high in carbohydrates and can cause significant weight gain because your body will not be able to cope with the amount of food that it is eating. The good news is that once you’ve reached your goal weight, you can move to a healthy diet plan where you’ll be consuming more fruits and vegetables, which are better for your overall health.
In summary, all diets have their perks and quirks, as well as advantages and disadvantages. So, before you make a decision, it’s important to consider all the facts and try to make the best choice for your personal situation. Then, if you decide that a low carb diet plan is the right choice for you, make sure to consult with your personal medical practitioner or nutritionist to ensure that you are not missing out on any nutrients that you may need for healthy living. And last but not least, try to stay consistent with the diet plan that you choose and give it plenty of time to work its magic.