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The foods you eat contain calories made up of protein, fat and carbohydrates. There are more carbohydrates in foods that have sugars and starches. These include things like bread, pasta, rice, potatoes and candy. A low carb diet is based on eating less of these foods.
Road to better health
It is called a low carb and high fat diet (LCHF) when carbohydrates are replaced with healthy fats. Instead, eat more vegetables, meat, fish, cheese, eggs and nuts.
Eating less carbohydrates can have several health benefits, such as:
Lose weight. This is done by eating healthier calories and fewer calories than your body uses. Low carb diets are often combined with smaller meals and exercise. You can also do occasional fasts. Most people who start a low carb diet for the first time will lose weight in the first 6 months. After that, you can maintain your weight with a low carb diet.
Prevent or reverse type 2 diabetes. Your body breaks down carbohydrates into sugars during digestion. Sugar can increase your blood glucose levels, which produces more insulin. This hormone tells your body to store fat instead of burning it. When the body burns good nutrients instead of fat, it feels hungry. This creates a vicious cycle that can lead to problems, such as type 2 diabetes. If you eat a low carb diet, you can reduce your insulin. Doing this can prevent type 2 diabetes, or even reverse the effects.
Protection against chronic diseases. Maintaining a low carb diet can help prevent certain conditions. It can also lower cholesterol level and blood pressure. If you already have them, a low carb diet can improve them. A healthy diet can also reduce the risk of heart disease.
Aspects to consider
When eating a low carb diet, avoid foods with sugars and starches. This includes bread, pasta, candy, most fruits, soda and alcohol. You should also avoid consuming products that are low in fat or fat free. Instead, choose foods such as:
- Vegetables (fresh or frozen)
- Meat
- Fish
- cheese
- Eggs
- Healthy fats, such as butter, cream, olive oil and nuts.
You may have side effects when changing to a low carb diet. They are usually mild and do not last long. The most common side effects include:
- Headache
- Fatigue
- Dizziness
- Mood change
- Bad breath
- Muscle cramps
- Sickness
- Constipation or diarrhea
Talk to your doctor before starting a new diet. This is especially true if you are pregnant, breastfeeding or have a health condition. Your doctor can make sure you get enough nutrients. I could recommend that you take a multivitamin or fiber supplement per day. An example is Metamucil.
Questions to ask your doctor
- Is the low carb diet a short or long term diet?
- Should I take vitamins or supplements while following a low carb diet?
- Can children also follow a low carb diet?
- What are the side effects of switching to a low carb diet?