Low carb weight loss programs

How can a diet low in carbohydrates give you advantage in weight loss or help you keep the weight off permanently? Here's everything you need to know about low carb weight loss programs.

Definition

A diet low in carbohydrates limits carbohydrates (such as cereals, starchy vegetables and fruit) and emphasizes protein and fat. There are many kinds of low-carbohydrate diets, each with a variety of restrictions on the types and amounts of carbohydrates you can eat.
objective

Generally diets low in carbohydrates are used for weight loss. Some low carbohydrate diets also have health benefits besides weight loss, such as reducing risk factors associated with heart disease, some cancers, diabetes and metabolic syndrome.

Why you should follow a diet low in carbohydrates

You should choose a diet low in carbohydrates because:

you want to change your eating habits in general

Enjoying the types and amounts of foods low in carbohydrates

You want a diet that restricts certain carbohydrates to help you lose weight

Check with your doctor before starting any diet to lose weight, especially you have any disease, including diabetes.

Details diet

As its name suggests, a diet low in carbohydrates restricts the amount of carbohydrates you can eat. Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are natural plant foods such as cereals. The manufactured food also adds to process food carbohydrates as starch or sugar added.

Foods without carbohydrates are primarily listed for low-carb diets. With these menus for low-carb diets are prepared and well depend on their preparation in the kitchen.

Foods without carbohydrates

All meats contain naturally occurring carbohydrates, however, pre-packaged and sausages are often treated with a solution of sugar and salt or seasoning mixtures which confers carbohydrates meats. Cured and processed meats such as sausages, ham, bacon or sausage, regularly contain small amounts of carbohydrates. Read package labels is essential to know whether pre-packaged products contain carbohydrates.

List of foods without carbohydrates

In its natural state, the following contain zero carbohydrates:

Beef

Bovine

Organ meats (including the brain, liver and kidneys)

Lamb

Pork Meat

Language

Chicken

Ham

Fish (such as salmon, trout and flounder)

Duck

Goose

Fish

Shellfish (such as crab, shrimp and lobster)

Shellfish (such as oysters, mussels and clams)

Meat (like venison and elk)

exotic meats (such as ostrich and emu)

eggs

Plant foods

All fruits and vegetables contain carbohydrates. Some contain very low levels, while others are quite high. All plant foods such as seaweed, legumes, nuts, herbs and spices contain carbohydrates.

Dairy products

Milk contains simple sugars, and all dairy products made with milk. Even fatty cream cheese milk contains carbohydrates, although the levels are generally very low. Only a dairy product contains carbohydrates - butter.

Condiments, spices and oils

Most seasonings contain carbohydrates. Similarly, salad dressings and mayonnaise often contain some carbohydrates because they are made with vinegar and may contain grass. The following oils and condiments have no carbohydrates:

salt

Vegetables, nuts, oils and fruits like avocado, grape, safflower, canola, and olive oil

Animal fats such as fish oil and lard

Some brands of margarine and shortening - read package labels

Sugar Substitutes

Aspartame, sucralose, stevia, and saccharine are advertised as low-carb alternative to sugar. Because they are so sweet, you just need a bit of a sugar substitute to counter the taste. While these products may contain small amounts of carbohydrates can be considered foods without carbohydrates, however, sweeteners can affect insulin in the same way that sugar, so proceed with caution. Furthermore, the sweeteners in granular form may contain carbohydrates.

Drinks

Many beverages contain zero carbohydrates, however, if they are sweetened with artificial sweeteners, which may have some of the same warnings listed above. Along with diet soda and other sugary drinks, water, coffee, tea and alcohol distilled contain zero carbohydrates. Alcohol with caution, however, your body synthesizes alcohol first, and burn alcohol before using other fuels, including fat.

Labellin

It is important to note that the labels of some food packaging, in its list then 0 g carbohydrate, however, labeling laws allow food manufacturers list 0 g on the label if the food contains less than one gram.

The pursuit of zero carb foods is not difficult, especially if the package labels are read. Many health professionals express concern about the effects of diets low in carbohydrates, so it is always best to consult with your doctor before you go on a diet.


List of Low Carb Foods

Low Carb Foods

5 grams of carbohydrates per ½ cup cooked or 1 Net cup)

low calorie vegetables

Artichoke

asparagus

Beans (green, wax, or Italian)

Beetroot

Broccoli

Brussels sprouts cabbage or Brussels sprouts

carrots

Celery

Cucumber

Eggplant

green onions

Leafy greens

Swede

leeks

mixed vegetables (without corn or peas)

Fungi or mushrooms

okra

Peas, pods

green and red peppers

radishes

Sauerkraut

Spinach

Summer squash

turnips

chestnuts

pumpkin squash

Meat / Protein

0 grams of carbohydrates and 25 grams protein 7g

Very low in fat (0-1g fat per 25 grams)

Chicken / turkey (white meat without skin)

White fish

fresh or canned tuna in water

Seafood (shrimp, lobster, scallops)

Pato (skinless), deer, buffalo

Fat cottage cheese or low-fat

Beans, peas, lentils (they contain carbohydrates)

Egg substitutes

Low fat (3g fat per 25 grams)

Chicken / turkey (dark meat, no skin)

Salmon, catfish, sardines

Tuna (canned in oil, drained)

Oysters / herring

Goose (skinless), rabbit

Cottage cheese with 4.5% fat

Meat processed with 3g fat or less

Low-fat ham

Roast lamb chop or leg

Moderate / High fat (5-8g fat per 25 grams)

Chicken (dark meat with skin)

Fried fish

Most beef

Pork chop

Mozzarella / Ricotta

processed meats

Peanut cream

All regular cheeses

All sausages

eggs

Fat (0 grams carbohydrates, 5 grams of fat per serving)

monounsaturated

1 tsp oil (canola, olive or peanut)

Olives (8 black and 10 green)

2 tablespoons Avocado

6 almonds, cashews or hazelnuts

10 peanuts or pistachios

4 Nuts

½ tbsp cream peanuts, almonds or cashews

Polyunsaturated

1 tsp Oil (corn, vegetable, flaxseed, or soy beans)

1 tsp margarine

1 tbsp flax seeds, pumpkin, sunflower, or sesame

4 nogadas

1 tsp Mayonnaise Regular

1 Tbsp dressing regularly

2 tsp Miracle Whip Regular

1 tbsp pine nuts

saturated

1 slice of bacon

1 slice of butter

2 T. Greaves

2 tablespoons grated coconut

1 Tbsp Coconut Milk

2 tablespoons cream "half and half"

1 Tbsp cream cheese

2 tablespoons cream regularly

2 tablespoons sour cream

More on food and carbohydrates:

Low Carb Diet

Is it healthy diet low in carbohydrates?

Menus for low carb diets

Carbohydrate diet

List of carbohydrates

No carb diets


Protein and Carbohydrates

Your body uses carbohydrates as its main power source. Sugars and starches are simply converted into sugar during digestion. They are absorbed into the bloodstream, where they are called glucose (blood sugar). From there, the glucose enters the body cells with the aid of insulin. Some of this glucose is used by the body for general energy burning activities either run or breathe. The extra glucose is stored in the liver, muscle and other cells for later use or convert fat.

The theory behind the low-carb diet is that insulin prevents the breakdown of fat in the body allowing the sugar is used for energy. Promoters of the diet low in carbohydrates believe that reducing carbon lower insulin levels are given, which causes the body to burn stored fat for energy and, finally, helps remove excess weight and reduce the factors risk of various cardiac diseases.

Typical menu of a diet low in carbohydrates.

Generally, low-carbohydrate diet focuses on protein, including meat, poultry, fish and eggs, and some non-starchy vegetables. A diet low in carbohydrates generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables and sometimes nuts and seeds. Some plans low carb diets allow certain fruits, vegetables and cereals. Typical of these diets limit from 50 to 100 grams of carbohydrates. Some low-carb diets restrict carbohydrates during the initial phase of the diet, and then gradually increase the number of allowed carbohydrates.

Instead, American diets Guide 2010 recommended that carbohydrates constitute a 45 or 65% of the total amount of calories consumed per day. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates, or between 225 and 325 grams of carbohydrates a day.


Weightloss

Most people can lose weight on almost any diet that restricts calories and what you eat, at least in the short term. In the long term, however, studies show that it is common regaining weight, regardless of the diet is followed. Some studies have also shown that people who continue with certain plans low-carb diets for two years lost an average of 4.1 kilos in total, similar to the amount of weight that is lost in many diets high in carbohydrates. You can cut carbohydrates is not leading to weight loss. Some studies show that you can lose some weight because you eat less in diets low in carbohydrates because the extra protein and fat keep you fuller for longer.

Other health benefits

Some low-carb diets, including the Atkins diet, ensure that your meal plans can prevent and improve serious diseases such as metabolic syndrome, diabetes, hypertension and cardiovascular disease. In fact, almost any diet that helps eliminate excess weight can reduce and even reverse risk factors for cardiovascular disease or diabetes. Most weight loss diets, not just low carb, may improve cholesterol or blood sugar levels, at least temporarily. Diets low in carbohydrates can improve HDL cholesterol and triglyceride levels significantly, even more than the moderate-carbohydrate diets. Maybe not just the Case of how many carbohydrates you eat, but the type of carbohydrates you eat are important to health. Cereals, legumes, vegetables, fruits and low fat dairy products, for example, are generally healthier than sweets and carbohydrates from processed and refined grains, like potato chips, white bread or rice White.

Risk

If you remove carbohydrates suddenly and drastically can experience a number of temporary health effects, including headache, dizziness, weakness, fatigue and constipation

In addition, some diets restrict carbohydrates both can lead to nutritional deficiencies or not having enough fiber. This can cause health problems such as constipation, diarrhea and nausea. Eating carbohydrates that are high in fiber, grains and dense nutrients can improve the health profile of some programs diets low in carbohydrates. Some of these diets, such as Atkins, now recommend taking small extra amounts of salt, accompanied by vitamins and supplements to help prevent these side effects of The diet.

You may also restrict various carbohydrates to less than 20 grams per day, which can generate a ketosis. The ketosis occurs when you do not have enough sugar (glucose) for energy, so your body breaks down stored fat causing ketones breaking into your body. Side effects of ketosis can include nausea, headache, mental fatigue and bad breath.

They are not clear about the risks that could lead to long-term diets low in carbohydrates, since many studies have less than a year. Some health experts believe that if you do not take a lot of fat and protein from animal sources the risk of heart disease and certain cancers may increase.