Should You Go On A Low Carb Diet to Lose Weight?
A low carb diet is defined as limiting one’s intake of carbohydrates. This can be found in grains, starchy vegetables and fruits. The diet also emphasizes the importance of eating foods that are high in protein and fat.
There are several low-carb recipes and diets that can help you with your fitspiration goals. Each diet has varying restrictions on the types and amounts of carbohydrates that you can eat.
A low carb diet is typically employed for losing weight. Some diets may also have health benefits beyond weight loss like reducing the risk factors associated with diabetes and metabolic syndrome.
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Different people have different reasons why they choose to go on a low carb diet. Some may want a diet that restricts certain carbs to help them lose weight. Some want to overhaul their eating habits while others just enjoy the types and amounts of foods found in low carb diets.
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A lot of carbohydrates occur naturally in plant-based foods like grains. In its natural form, carbs are deemed as complex and fibrous such as those found in whole grains and legumes. They can also be less complex such as those found in milk and fruit. Common sources of naturally occurring carbohydrates are: grains, fruits, vegetables, milk, nuts, seeds, legumes (beans, lentils, peas). Meanwhile, simple carbohydrates are found in processed foods with flour or sugar like white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks. The human body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion which are then absorbed into the bloodstream and become known as blood sugar (glucose). Fiber-containing carbohydrates resist digestion. They have less effect on blood sugar and provide bulk to serve other body functions aside from fuel.
Basically, the idea behind low carb diets is to decrease carbs to lower insulin levels. This leads to weight loss because the body burns stored fat for energy. A low carb diet typically focuses on proteins like meat, poultry, fish and eggs as well as some nonstarchy vegetables. It also restricts most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables. Aside from faster weight loss, low carb diets have been said to provide other benefits like reduced hunger, better insulin and blood sugar levels, enhanced cognitive performance, lower risk for heart disease factors and reduced risk for certain types of cancer.
For bread lovers who want to go on a low carb diet, there is still a way for you to eat your favorite food without sacrificing your weight loss goals. There are plenty of low carb bread recipes online. One low carb gluten free bread recipe needs almond flour, psyllium husk powder, gluten-free baking powder, sea salt, eggs, coconut oil and warm water. After preheating the oven to 350 degrees F and lining the bottom of a 9×5 loaf pan with parchment paper, you just need to stir the dry ingredients together. Afterwards, just add the eggs, melted coconut oil, and the warm water. Transfer the batter to the lined baking pan and bake for 50 to 60 minutes.
For those with the sweetest tooth, low carb homemade ice cream recipes are for you. There’s one recipe that eliminates the need for churning for those who do not have an ice cream machine. Plus, it just has four ingredients and takes about five minutes to prepare. Butter, heavy cream, powered erythritol, and vanilla extract are the needed ingredients. First, you melt the butter in a large saucepan over medium heat and add half of the heavy cream and powdered erythritol. Bring to a boil then reduce to a simmer for 30-45 minutes. Stir until the mixture is thick enough. Afterwards, pour it into a large bowl and let it cool to room temperature. Stir in the vanilla extract. Using a hand mixer, beat the remaining 2 cups of heavy cream for about 2-3 minutes until stiff peaks form. Gently and gradually fold the beaten heavy cream into the mixture in the bowl. Then, transfer it to a freezer container. If you want another flavor, you can add mix-ins at this stage. Freeze for 5-6 hours until firm.