The use of appetite suppressants is to help keep you on a low carb diet that you can maintain once you reach your weight goal.
A low-carb diet isn’t just about weight loss, but health as well.
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 optimize your weight loss.
A low-carb diet promotes weight loss in the following ways:
- Increases Calorie Burn:
Studies show that a low-carb diet is a great way to create the calorie deficit required for losing weight without compromising your nutrient requirements. Apart from that, low-carb diet plans assist in increased calorie burn, helping you lose weight faster.
- Improves Metabolism:
A low-carb diet is great at boosting the body’s metabolic function and lowering your appetite. Also, eating fewer carbs and more proteins, fibre, etc., will increase your satiety and reduce cravings. This automatically leads to calorie restriction.
- Stimulates Fat Burn:
Reducing unwanted carbs from your diet and consuming more proteins, along with a moderate amount of physical activity, will enhance fat burning. Studies show that it is effective in burning harmful visceral or belly fat.
- Helps Maintain Optimal Weight:
As per several studies, a low-carb diet is excellent at targeting fat without drastically reducing other components of your body weight. This is especially helpful when you want to get rid of stubborn fat while maintaining your ideal weight.
- Improves Dietary Patterns:
Research shows that following a low-carb diet gradually improves one’s eating and dietary patterns. Eating fewer carbs means you are less likely to experience frequent cravings and hunger pangs, which gives way to healthier eating habits.
- Faster Weight Loss:
Contrary to popular opinion, studies found that low-carb diets work better and faster at reducing weight than low-fat diets.
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, diarrhea, 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.
Here is a list of foods you can include in your low-carb diet:
Have fruits such as berries, oranges, watermelon, and peaches as they are low in carbs.
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.
Feel free to include dairy options high in fat, such as high-fat cheese, full-fat milk, heavy cream, yoghurt, and more. Avoid artificially flavored 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.
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.
You can eat eggs in any form that you enjoy – boiled, scrambled or fried. See if you can buy pasture-raised eggs.
Consume a lot of water to stay hydrated. You can choose from sparkling or flavored 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.
You can have dry wine that does not contain added sugars but in moderation.