Full guide to low carb diet

In this article, we will talk about the low carb diet, what is the low carb diet and how to do it correctly to lose weight?

On what the low carb diet is based?

The low carb diet is a diet that is based on reducing your calorie intake minimum by 20% than your daily calories need and by splitting the number of your daily calories in 15% of carbohydrates, 40-45% of protein, and 40-45% of fat.

You must know that not all types of carbohydrates are the same and some types of carbohydrates are not allowed to eat while doing a low carb diet, like sugar, wheat flour, whole grains, pasta, and white rice, otherwise, you will not lose weight because these types of food have a high glycemic index.

The carbohydrates that are recommended to use are oats, sweet potatoes, mushrooms, quinoa, brown rice, and pumpkin, but the best and high quality of carbohydrates comes from vegetables.

How to do the low carb diet correctly?

First, you should start doing a cardio workout on an empty stomach in the morning like fast walking, jogging, or running.

Then,

Sleeping well and for enough hours to fight hunger and to keep the process of burning fat while sleep.

Then,

Lowering the stress level because stress increases your cortisol level and this leads to insulin resistance and stops the weight loss process.

Then,

You should not be doing any intermittent fasting while you are on a low carb diet because this diet is different from the ketogenic diet and the carnivore. After all, a low carb system does not give you a feeling of satiety as in keto and carnivore diet.

The intermittent fasting will not work with a low carb diet because the carbohydrates are a quick source of energy and used quickly by the body and you cannot be fasting because you will definitely feel hungry after few hours.

The low carb diet program

Breakfast:

Your breakfast meal should contain only protein and fat and not any carbohydrates for two reasons:

The 1st is because fat and protein will give you more energy for longer periods and boost your fat burning when you are not eating enough carbohydrates your body will get used to prefer burning fat as a source of energy instead of glucose.

The 2nd is that you can postpone your lunch meal for more time

Lunch:

For your lunch, your meal should contain all the remaining macros of protein, fat, and carbohydrates.

Before starting with your main dish, you should always start with any green salad or steamed vegetables that belongs to your carbohydrates macros and wait 5 minutes before start eating the main dish.

Dinner:

You should not be eating your third meal after 8 pm that should be a green salad or 1 cup of yogurt.

And you should be not eating anything until the next day and sure you can only drink water.

What you should do to lose weight while you are on a low carb diet?

Chewing well your food to facilitate digestion and to let the signals of fullness to reach the brain and you will eat less food quantity.

To lose weight, you should first understand how the body interacts with the three food categories protein, fat, and carbohydrates.

The proteins are used for the regeneration and building of muscles, tissues, and cells.

As for fats, they are used to synthesize hormones and also used as a better source of energy than glucose.

The carbohydrates are only used for energy as glucose molecules, and the glucose will be stored in the liver as glycogen.

Therefore, the body does not store any protein and only stores glucose.

When the liver’s stock is full of glycogen, the excess of glucose is stored in the muscles in the muscles, and when your glucose storage is full, glucose will be converted into fat to be stored.

Therefore, the liver must be empty of glycogen to start losing weight and to start using fat as a source of energy.

The last advice is that any type of salt should never be used with a low carb diet because it is different than the ketogenic diet and the carnivore diet. After all, when you are eating carbohydrates, the glucose holds the water, so water retention might occur in the body and causes you many health issues.

We hope that this information was helpful and clear concerning the low carb diet...

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