Is a Low Carb Diet Right for Me?

 Explaining Low Carb Diets 

Most of us have tried strict diets in our lifetimes. Sometimes we try them for medical reasons and other times for the cosmetic benefits or a combination of both. Diets can be confusing, expensive and hard to follow. They can leave you feeling hungry and dissatisfied. Many people fail in their attempts to lose weight and it leads them to become depressed and lose motivation to try again. Many people are on a constant yo-yo weight loss cycle and want to get off that roller coaster ride. They want to be successful, yet they just can't pinpoint exactly how. If this is how you feel, you are most definitely not alone. This book is going to guide you on how to successfully implement a low-carb diet into your daily routine in the most simplified way possible. This is a diet that is extremely low on carbs. You stay away from pasta, sugar ridden foods and regular bread including both white and wheat breads. The idea is to eat more pure foods that are more natural. It has fat in the diet and a high amount of protein. It can significantly change your life and energy levels. 

Deciding to Go on the Low Carb Diet  

Dieters all have different goals and possible sub goals. Different factors motivate different people. Some individuals want to lose weight because their body mass index is too high and they want to lower their BMI. It can be difficult to pick the right diet for you. If you are feeling unsure of what type of diet to go for, you're not alone on that either. Many individuals are not successful from a conventional diet and they fail because they are feeling dissatisfied and partially starved. If you are constantly craving food and always hungry, how are you supposed to meet your weight loss goals? Most diets require an extreme amount of discipline and strict workout schedules. A good aspect of a low carb diet however gives an individual enough protein and fat to keep their motivation up and continue with the diet. You may be confused with if you should go completely fat-free or low-fat, try Slim Fast or complete fasting. There are so many fad diets that work for some and fail for others. The goal of this book is going to explain to you how to be a success story on a low carb diet and other factors that include- 
  • · What you will be getting into by going on a low-carb diet 
  • · What to expect from it 
  • ·  What types of foods do you eat  
  • · What to avoid  

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  • ·  What types of health benefits you can expect as well as the risks associated with going low-carb. 
  • · Meal planning 
  • · Recipes to lose weight 

Why Go on a Low Carb Diet and What to Expect 

There are many reasons that one may decide to try a low-carb diet. One of the biggest reasons is the fact that they have such a high success rate. In general one  can lose approximately 2 to 3 times a week as someone who is doing a regular low-fat diet. They also are known to be safer although we will address the health risks later on. Unfortunately, nothing in life is without some kind of rrisk.Some great things you will begin to notice are your blood sugar begins to stabilize and you begin to have more energy and become more cognitively alert. Low carb diets also assist considerably with food cravings as you are eating high fat and high protein foods. These types of meals are great because they  tend to satisfy a human being without cravings for longer periods of time. You stop focusing on lower calorie and lower fat foods and focus on low carb, high fat, high protein foods. These diets really create chemistry in your body that makes you feel fuller. When you are not hungry, you end up eating a lot less and feel a lot better. Those sugary food cravings naturally start to decrease because you are stabilizing your cravings naturally by changing your diet. This helps one to stay on the diet longer because hunger pains are not occurring nearly as much as traditional diets. 

What Types of Foods Do You Eat? 

To be considered a low carbohydrate diet, you focus on eating proteins and fats that are less than twenty to sixty carbs per day. That is an average range of how many carbs you may have. Some low carb diets are more lenient and allow for more carbohydrates, while more strict diets offer less. You can still eat many foods that you enjoy, you are just cutting out a lot of processed foods, starches and bread type products. There is a lot of things that you can enjoy that we will show you in the recipe section to make your diet easier to follow and easier to understand. You will begin to eat more natural to the human body types of foods instead of overly processed and chemically enhanced choices. You can still eat at all your favorite restaurants. You simply ask the server to hold the bread if it is offered. You most definitely can enjoy as much meat as you like, leaving you more energetic and 

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satisfied. There are both good and bad carbs. In vegetables and fruits, there are carbohydrates,  but they are known as good carbs. It is because they are  occurring in naturally grown foods. Fiber is something that we need to keep our digestive systems on the right track. A good carbohydrate contains a high amount of fiber. You just need to keep track of making sure you are under the 60 grams a day of carbohydrates. Our recipes will explain many of the foods that you can have safely while ingesting a low carbohydrate diet.  
  • · Veggies and fruits are naturally high in fiber and you want to moderate any fruits and vegetables that contain really high levels of carbs. You are allowed them however in the diet, just pay attention to the amounts of carbs in each fruit and vegetable that you put in your body. These also keep your blood sugar levels from spiking dramatically.  
  • · When choosing meats, try to pick organic grass fed meats  
  • · Wild caught fish are also great choices, if you can not access wild caught fish, then read the label and see how much processing has been done to it and avoid highly processed fish. 
  • · Greek Yogurt is also a great choice 
  • · You can have some nuts and legumes 
  • · You can even have dark chocolate in moderation as long as it has a minimum of seventy percent cocoa.  
  • · Fruits are always in moderation as explained earlier because some are high in carbs but don’t cut them out completely. Just have self control. 
  • · You can have butter and olive oil to use for cooking and flavor as well as coconut oil. 
  • · Coffee is still okay to consume as long as you are not adding sugar to it. Same principle goes with tea as well.  
  • · Eggs are an essential part of the diet and contain high levels of protein. 
  • · Peanut butter is fine as well 
  • · There is a huge selection of cheeses that you can have.  

Foods to Avoid on a Low Carb Diet 

When looking at carbohydrates that are considered bad, you want to look into foods that most of the nutrients and naturally occurring fibers are taken away during processing. Go for lower sugar fruits rather than higher sugar ones. You can have legumes as stated above, but in moderation. You want to keep to the 20 grams to 60 grams of carbs a day range. However, not all of us can handle a very low carb plan and require modifications. What one 

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person can handle in cutting down on carbohydrates, another may not be able to. There is no technical number for what is considered a low carb plan. At it’s simplest, you are basically lowering the carbs from what you normally have been eating to a number that you can handle. Some can handle the lower end of the spectrum and can do 20-60 grams of carbs a day. Others need anywhere from 100 to 200 grams. This is still considered moderately low carb. Anything with added sugars like cereals should be avoided as well as white or bleached grains and breads. Glucose levels rise when sugars and grains are refined. Stay away from high fructose corn syrup and just basic low fat foods that do not take carbohydrate levels into consideration. You’ll want to  eliminate any boxed foods from your home that could contain preservatives. Examples of these foods could be frozen pizzas, ice creams, and shakes. This may be difficult at first, you’re going to have to make some difficult meal decisions. This diet is going to require more natural and organic food which can be quite expensive. Don’t let this be a barrier though, understand that it’s possible to spend enough to satisfy your diet without breaking the bank, it just requires a little more financial budgeting and utilizing local discount food chains and coupon clipping. You can also get apps like Ibotta that pay you for your receipts. 

Foods you definitely want to avoid eating are- 
  • · Highly processed soda and soft drinks 
  • · Candy as it is high in sugar 
  • · No vegetable oils 
  • · No trans fats 
  • · Stay away from pasta and breads as much as possible even if they contain the good carbs because in a serving of pasta, you are ingesting approximately 25 grams of carbohydrates 
  • · Artificial sweetening items are also a no no 
  • · Packaged snacks like sweets that are highly processed and potato  
  • · chips.  
  • · Cereals that you would eat for breakfast as they have more than fifty carbs per serving. 
  • · Oats have approximately 66 grams of carbohydrates, meaning you are going over your daily limit with one serving of them.  
  • · Bananas are a high sugar food containing 23 grams of carbs. 
  • · Beans may be high in nutritional value, but are not acceptable for a lower carb diet plan. 
  • · Potatoes and yams are very high carb foods. 
  • · Cranberries are loaded in sugars 

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  • · Tropical fruits have more sugar than other types of fruits. Pineapples and mangos especially contain high levels of carbs. 
  • · As mentioned before, white bread is not good on this diet, but neither are brown breads.  

Possible Medical Benefits   

Some individuals are ordered it on a low-carb diet by their doctor in order to benefit them health wise. A great benefit is this kind of diet triggers higher levels of HDL Cholesterol which is known as the healthier type of cholesterol. There is also a bad type of cholesterol  known as LDL. Lowering the intake of the bad type will  considerably reduce your risk of heart disease. The low carb diet works much better than a low fat diet to put your cholesterol levels in both categories in the proper level range.  
  • · There is something known as triglycerides that are  floating around in the body. These are the types of fat molecules that move around in the bloodstream. Having a high level of them will possibly perpetuate  a stronger chance of  heart issues as you age. When you make a conscious choice to deliberately remove them from your diet, these are greatly reduced. Low fat diets actually cause triglycerides to rise. As a general rule, the entire reason for changing your diet is to lose fat and gain muscle. Strangely enough however, low fat diets have the opposite reaction.  
  • · A large percent body fat that you lose on a diet that is lower in carbohydrates comes from the stomach area as well as the liver. One of the best perks of this diet is weight loss in the abdominal cavity. There are two major kinds of fat. One is known as subcutaneous fat, while the other is known as visceral fat. The difference between the two is that visceral fat is located in the stomach area or cavity while subcutaneous fat is the fat located beneath your skin. If you accumulate too much visceral fat around areas around your crucial organs can cause them to become majorly inflamed. This also includes your liver, which when inflamed can cause major damage.  Utilizing a low carb diet lifestyle promotes higher metabolic functioning. Tummy excess fat is known to be one of the worst places that you can accumulate  fat on your body. It is also one of the most challenging places to get rid of fat. Low-carb diets have worked to get rid of belly fat in an effective manner. Losing belly fat is the hardest part of a weight-loss journey for many individuals. This diet  decreases your belly fat loss 

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  • significantly, giving you the confidence to keep going instead of giving up like most people do on traditional diets. 
  • · Going on a carefully measured low carb diet will reduce the amount of sugar in your blood and natural insulin levels will be reduced. 
  • ·  Diabetic individuals tend to build resistance to insulin after awhile and changing of diet can really help to keep medications for diabetes working properly if you are taking care of your food intake. 
  • · It is possible to even cut down drastically on insulin shots and the dosages needed by up to fifty percent. You always want to get medical advice however from a professional dietitian or doctor before going on a diet whether you are considered healthy or have diabetes as changing a diet drastically always requires medical approval.  
  • · Because your blood pressure is lowered, you can avoid many health issues in the future. Having lowered blood pressure can eradicate  a number of health issues such as heart problems, future strokes, and kidney issues which can turn into kidney failure. If you cut carbs you are significantly lowering your blood pressure and your risk of these diseases.  
  • · A health problem known as metabolic syndrome is very greatly associated with other diets and unregulated eating, thus increasing your risk of diabetes and heart disease. Metabolic syndrome has similar symptoms of stomach obesity, heightened blood pressure and blood sugar, high triglycerides, and low “good” HDL levels. 
  • · We have discussed the benefits that cutting carbs has on your HDL or good cholesterol. We haven’t talked much about what a low carb diet  does for your LDL or bad cholesterol. Those with high LDL have a much enhanced chance of having a single heart attack or multiple heart attacks. The size of a person’s LDL particles is a large part in their risk factors that contribute to having heart attacks. The smaller the particles are the higher the risk of a major heart attack. On the flip side, the larger the LDL particles are, the lower your risk is for having an unexpected heart attack.  
  • · A low carb intake will make the size of your LDL particles larger and lower your heart disease risks.  
  • · Our brains need some glucose. Some parts of the brain can only function when this is present. Low carb diet help to keep the proper levels of glucose that you need stabilized. 
  • · Another area of the brain which is quite large ,also burns ketones which are created during starvation or carb intake is low. The  ketone diet has been used for hundreds of years to prevent epileptic seizures in those individuals who don’t respond well to typical drug regimens. 

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  • ·  Low carb diets and ketogenic diets are continuously being studied to check the health benefits associated with other disorders like those suffering from Alzheimer’s and Parkinson’s disease.  
  • ·  There is debating ideas on what these diets actually do to the body to cause such dramatic weight loss results, but evidence keeps showing up that they do work exceedingly well. When you restrict your carbohydrates, it lowers insulin levels. This is what regulates how much energy we have to be active in our daily lives and influences the blood sugar levels in our body. Insulin is what tells our cells that produce fat when to store it and when to let it go. On a low carb diet, insulin gets a signal inside the body to take blood sugar from the bloodstream and burn that instead of the fat we want to get rid of. Insulin impacts a process in the body called lipogenesis or the creation of fat and can also stimulate lipolysis, which is how we burn fat. It helps in both areas, thus causing more dramatic weight loss results than a low calorie or low fat diet alone.  
  • · Restricting carbohydrates makes it so the fat isn't stuck in the fat cells and the body can then use it to produce higher amounts of energy to get through the day, which in turn leads to less cravings for food.  

Lose Water Weight Early on in the Diet 

There have been numerous studies done on the effectiveness of a low carbohydrate meal plan. It was a huge fad for years to eat low carb diets and continues to gain popularity with those looking to reap the benefits of said diet. Some studies indicate that the low carb diet plans are the most effective during the first half of a year of a diet than traditional diet Plans. Human beings like to see fast and attainable results. We tend to be inpatient creatures. If we don't see some results quickly, or as expected in the mind, we tend to give up. Losing water weight gives us the motivation that we need to keep on going to lose the fat that they desire to lose. In fact, during the very beginning of a low carb weight loss journey, during the first week or two, people tend to drop weight exceedingly fast which gives them the much-needed motivation to keep going on the low-carb diet. It is a two-part process that causes water weight to be lost so quickly. When you stop eating so many carbohydrates the glycogen levels inside your body decrease and this binds to water. When the diet begins, the extra water that has been holding on, goes along with it. It also involves insulin again. When your insulin levels drop, your kidneys start to get rid of salt that has accumulated in the body which causes bloating. Our bodies store carbohydrates in the form of glycogen which attaches to 

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our muscles and when we start to cut down and carbohydrates the glycogen levels naturally go down as well and the water weight with it. On a regular diet this does not happen nearly as quickly causing people to feel like the diet is not working and they lose motivation and go back to their old eating patterns. It doesn't matter whether the calories on a regular diet are dropped to a considerable degree, The water weight loss is not nearly the same as it is on a low-carb diet. 

Risks of a Low Carbohydrate Diet. 

In great length we thoroughly discussed all the benefits of a low carb diet. There are two sides to every coin and there are risks associated with ketogenic and low carb diets. If your going to focus on the good aspects of low carb intake, you have to talk about the bad factors in such a drastic change in living.  

  • · The very first risk on our list is very important to proper liver functioning. our liver  stores carbohydrates within it in the form of the compound known as glycogen; this substance is a polysaccharide and is our principal storage for glucose. 
  • · The disadvantage of low carb consumption in highly active  people is that you can easily burn through 600 calories in a day with this diet. 600 is the bas bee amount of calories needed to survive for the average human daily without suffering too many consequences. When you are burning calories at that rapid pace, many of you will want to make sure you don’t entirely eliminate carbs if heavily active. 
  • · If you’re not careful with your carb intake on the low consumption end, you may have to say goodbye to too high intensity workouts. 
  • · This means limited weight training and you are denying yourself the ability to gain lean muscle and increase your metabolism. 
  • · High cholesterol is a big risk of low carb diets that may consist of too much fatty protein. It is recommended that with a low carb diet, you ingest higher levels of protein on a daily basis. However, like anything with dieting it’s about the amount you eat. The low carb/ ketogenic diet plan is designed target hunger and cause you to have less of it. It’s important to eat protein in a balanced amount. Don’t try to only eat chicken breast every night ( it is a common practice for athletes to go this route). Instead, you’ll want to eat large amounts of protein, but you will want to combine it with other groups of the food plate rations as well. 
  • · If you’re a person with kidney problems, be careful once again with your protein intake while on this diet, too much of it can worsen your health. The 

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  • conditions that can result from a low carb diet are osteoporosis and kidney stones. Both can result   from higher than normal levels of protein. The amount of calcium in urine can also rise if you’re not careful. This is the primary factor that causes kidney stones. 
  • · The importance of monitoring your diet is so  critical, many of you need to make sure you have enough carbs, not too many, and not too little. If you are not careful you can decrease your fiber intake because of the lack of some plant type foods; you could run the risk of digestive cancer and cardiovascular disease. 
  • · Another cause could also be constipation and bowel issues, speak frankly with your primary doctor if any of these symptoms begin to occur. Start with a list of questions you wish to ask and also ask about what types of foods you can eat while maintaining your diet.  
  • · Another thing to look closely at is your fruit and vegetable intake as a balance is very necessary. Too litte can lead t a lack of vitamin C and potassium. These are known as your phytonutrient and antioxidants. These are two substances believed to be very beneficial to the human body and are used to prevent damaging agents from harming the body by ridding from the system. Antioxidants also are proven to help prevent a variety of cancers. 


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