Low-Carb Diet Plan For Weight Loss

What is A Low-Carb Diet?

A low-carb diet plan for weight loss entails restricting carbohydrates while consuming more proteins, healthy fats, whole foods, fruits, and vegetables. Cutting down complex and refined carbohydrates will help create a calorie deficit that promotes faster weight loss.

It is important to note that not all low-carb diets are the same. There are different variations with a focus on consuming different types of carbs. The ultimate goal is to include fewer carbs and eat more nutrient-dense foods that will optimise your weight loss.

How Does A Low-Carb Diet Help In Fast Weight Loss

A low-carb diet promotes weight loss in the following ways:

Additional Health Benefits Of Following A Low-Carb Diet Include

• Manages Blood Sugar Levels: Limiting carbs and sugars leads to reduced sugar levels and better blood sugar management among people who have diabetes.
• Improves Digestion And Gut Health: A low-carb diet helps improve digestion and relieves you of common digestive issues such as gas, acid reflux, bloating, diarrhoea, and more. Improved gut health is essential for the smoother digestion of food.
• Better Lipid Profile: Including more lean proteins in your diet leads to a decrease in cholesterol, especially high-density lipoprotein (HDL) cholesterol. With time, the diet creates a better lipid profile.
• Enhances Cardiovascular Health: Including high amounts of fibre in the form of fresh fruits and vegetables will help regulate blood pressure and improve cardiovascular health.
• Prevents Metabolic Syndrome: A low-carb diet is highly effective in preventing metabolic syndrome as you eliminate foods high in sugars and refined carbs that are major culprits for developing the risk of diseases associated with it.
• Boosts Brain Health: Eating a low-carb and high-protein diet helps in boosting brain health, improves focus and clarity.
• Greater Energy Levels: Including more protein-based foods in your diet will give a sustained boost to energy levels as the body starts burning fat for fuel.
• Healthier Skin: Eating fewer carbs will give you clearer, healthy and radiant skin with lesser bouts of acne.
• Helps In Stress Management: Eating a good amount of vegetables and fruits provides the body with healthy antioxidants that help regulate cortisol and reduce stress.
• Reverses Type-2 Diabetes: Since a low-carb diet is great at reducing the overall sugar intake, it can help manage blood sugar levels and is also effective in reversing Type-2 diabetes when followed consistently.

Low-Carb Diet Foods

Here is a list of foods you can include in your low-carb diet:

• Fruits: Have fruits such as berries, oranges, watermelon, and peaches as they are low in carbs.
• Vegetables: Vegetables that you can include are broccoli, cauliflower, zucchini, spinach, asparagus, eggplants and more.
• Nuts And Seeds: Nuts and seeds such as walnuts, almonds, flax seeds, sunflower seeds, etc., are great but eat them in moderation.
• Dairy: Feel free to include dairy options high in fat, such as high-fat cheese, full-fat milk, heavy cream, yoghurt, and more. Avoid artificially flavoured and low-fat products.
• Fats And Oils: Include foods that are sources of natural fats such as coconut and olive oils. You can also include high-fat sauces such as Hollandaise sauce.
• Meat: Choose organic or grass-fed meats that you can consume along with skin and fats. You can eat any meat such as chicken, mutton, pork, lamb, etc.
• Fish And Seafood: You can consume all types of fatty fish and seafood options such as salmon, sardines, trout, prawns, etc., that contain high amounts of Omega-3.
• Eggs: You can eat eggs in any form that you enjoy – boiled, scrambled or fried. See if you can buy pasture-raised eggs.
• Beverages: Consume a lot of water to stay hydrated. You can choose from sparkling or flavoured water but check for ingredients such as sugars. You can also have coffee or tea with milk or full-fat cream.
• Dark Chocolate: You can eat dark chocolate that contains at least 70% cocoa and is high in antioxidants but in moderation.
• Wines: You can have dry wine that does not contain added sugars but in moderation.

What Not To Eat On Low-Carb Diets?

Foods you must avoid while on a low-carb diet plan:

• Starchy Vegetables: Don’t consume starchy vegetables such as potatoes while on a low-carb diet. You can have root vegetables but in moderation.
• Sugars: Stay away from sugary foods and beverages such as soft drinks, sodas, fruit juices, chocolates, and ice creams.
• Refined Carbohydrates: You must avoid sources of refined carbohydrates and starchy foods like rice, pasta, wheat, rye, cereals, porridge, muesli, and bread.
• Trans Fats: Consider including healthy fats and avoid foods containing trans fats such as hydrogenated oils.
• Low-fat Foods: Foods labelled as low-fat, diet or gluten-free as they may contain a high amount of sugars.
• Alcohol: Alcoholic drinks, especially beer that contains a high number of calories.
• Highly Processed Foods: Processed, packaged and unhealthy foods containing additives, preservatives and sugars.
• Certain Fruits: It is best to limit fruits such as figs, raisins, and mangoes, usually high in sugars and carbs. You may consume blueberries, strawberries and raspberries.

A Low-Carb Diet Chart For Weight Loss

Here is a sample low-carb diet chart to help you kick start this diet regimen. You can make changes as per your needs and your lifestyle requirements.

Note: It is advisable to consult an expert before starting a new diet plan.

Expert Tips To Follow While On A Low-Carb Diet Plan

Here are a few expert tips that will help you achieve the best results from a low-carb diet plan for weight loss:

Plan Your Meals In Advance

This will encourage you to consistently stick to the diet plan and prevent you from indulging in unhealthy foods.

• Choose Low-Carb Options: Foods high in starch are high in carbs, so look for healthy alternatives like replacing mashed potatoes with mashed cauliflower.
• Give It Time: If you experience symptoms such as headache, fatigue, gastrointestinal trouble, etc, be patient and give your body some time to adjust.
• Take Up Low To Moderate-Intensity Exercise: Include moderate-intensity physical activity that does not require much endurance or energy while following the low-carb diet plan. You can try yoga, Tai-chi and breathing exercises.
• Include More Zero-Calorie Liquids: It is best to have low-calorie liquids such as green tea without sugar or buttermilk in between meals to keep yourself full.

Who Should Avoid The Low-Carb Diet?

It is advisable to consult a nutritionist to deem the suitability of a low-carb diet for you. Avoid this diet in case you fall in any of the following groups:

• Pregnant and breastfeeding mothers.
• Suffering from cardiovascular diseases and diabetes or if you are on medications.
• Your lifestyle or job is highly exhausting.
• Any serious health issues or chronic conditions such as kidney diseases.

Side Effects Of A Low-Carb Diet

The following are some side effects that you may experience when you go on a low-carb diet, as your body takes time to adjust to the changes:

• Induction Flu: One of the most common side effects after starting a low-carb diet is the symptoms of induction flu such as headache, dizziness, fatigue, irritability, and nausea.
• Cramps: You are likely to experience cramps in the legs and arms.
• Gastrointestinal Issues: Some may experience digestive issues such as constipation and diarrhoea in the first week.
• Reduced Energy Levels: You might feel less energetic and notice a drop in physical performance initially.
• Bad Breath: You might notice a strong, unpleasant odour in your mouth as you begin the diet. This is a sign that your body has started burning ketones by converting fat into fuel.
• Slightly Elevated Heart Rate: During the first one or two weeks, you may experience a slightly raised heart rate due to the consumption of fewer carbs.

Takeaway

By limiting carb consumption, you can achieve weight loss and improve your overall health. Compared to other diets, eating fats and proteins while cutting back on carbs will also keep you satiated for long.

However, make sure to eat fewer unhealthy or processed foods and follow all the tips to make the most of your low-carb diet plan. You will surely see visible results.