Low Carb Diets, What To Eat and What Not To


Carbohydrates are the foods that contain sugars and starches. These foods are the ones that provide the fuel and energy for our bodies. You should remember that a balanced diet is very important and includes all food groups, including carbs. The idea is to enjoy foods in healthy moderation and choose complex carbohydrates when possible.

When people talk about Carbs is the shortened name for these energy items. When people discuss Carbs, they are usually targeting those foods with higher concentrations of sugars or starches. If you check, you will notice that carbohydrates are contained in a majority of the foods that we eat.

Many of the high carb foods are processed food items. These include sweets, white bread, potatoes, and pasta. If you want to follow a low carb diet, you need to stay away from canned foods and choose fresh fruits and vegetables. Stick to unprocessed foods like brown rice and whole wheat bread. If you want cereal, plain oatmeal is a very good treat to try.

There are two basic groups of carbohydrates, one is the simple carbohydrates, and these include sugars, candy, white bread, pastas and even dairy and some fruits. This is the body's top source for energy. The complex carbohydrates are number 2 when it comes to providing us with energy. These carbohydrates take longer to digest and this is why they keep you feeling free from hunger for longer periods of time. These carbohydrates are found in veggies, some fruit, beans, potatoes, pasta, and whole wheat bread.

When you are trying to lose weight with a low carb diet, you should try to keep your carbohydrate count at 20-50 gm / day. If you are maintaining your weight, 180-300 gm / day of carbohydrates will work nicely. You might be surprised to learn that almost all foods contain some carbohydrates. If you want to leave carbs in the basement range, you can eat lean turkey meat and a few other protein rich foods. A low carb diet forces your body to search for energy sources and if it can not find available carbohydrates in the bloodstream, it will pull glucose from the liver. If there are still no carbohydrates, the body will reluctantly start to burn some of its fat supply.

Low carbohydrate foods include most vegetables, except corn, potatoes, some mushrooms, green peas, and rhubarb. Even Shiitake mushrooms are almost 25% carbohydrate. Even a lowly cucumber can contain 10gm of carbohydrates, which is not high unless you are totally watching that carb count. Most lean meats are good for low carb diets, so a dieter can enjoy baked or grilled chicken or turkey breast, fish or lean beef. Beans are a good choice although they can add moderate amounts of carbs to your daily total. Stay away from canned foods of any type and restrict processed foods, sugars, and starches.

Do not forget the exercise if you want to diet right. Even a low carb diet is not enough to successfully and quickly burn fat. You need to exercise daily to encourage the fat burning process. Exercise is good for you but there is a tip for you to use. Spend 15 minutes doing some brisk walking, or any exercise that can cause you to get your heart rate up into the target range. If you do this, for the next 30-45 minutes your body will be burning fat cells to supply your energy needs. This is because it takes about 15 minutes for your body to use up its supply of stored glucose. This is why you should not eat just before exercising; you do not want to have extra carbs in your bloodstream for your body to burn. You want to target the fat.


Source by Ricardo D Argence

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