Low-carbohydrate diets restrict carbohydrate consumption relative to the average diet. Foods high in carbohydrates are limited, and replaced with foods containing a higher percentage of fat and protein as well as low carbohydrate foods
It advises limiting foods high in carbohydrates such as rice, grains, bread, pasta, bakery goods and increase the intake of protein-rich and fatty foods such as meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds and low carb foods such as spinach, kale, chard, collards, and other fibrous vegetables
The purpose of a low carb diet is losing weight. But it provides health benefits beyond weight loss,
examples, reducing risk factors associated with type 2 diabetes and metabolic syndrome.
When a person chooses to follow a low-carb diet, he or she might:
• Want a diet that restricts certain carbs that aids to lose weight
• Want to change overall eating habits
• Enjoy the types and amounts of foods featured in low-carb diets.
Yet it is essential to check with a doctor before starting any weight-loss diet, especially if you are suffering from any health conditions, such as diabetes or heart disease.
What are carbohydrates, and why it is restricted in this diet?
Carbohydrates are considered as a calorie-providing macronutrient. It is found in many foods and beverages in simple or complicated forms.
Simple carbs can be further classified as:
• pure refined (table sugar)
• simple natural (lactose in milk and fructose in fruit)
Complex Carbs can be classified as:
• Refined (white flour)
• Complex natural (whole grains or beans)
Naturally occurring carbohydrates are found in:
• Grains • Fruits • Vegetables • Milk • Nuts • Seeds • Legumes (beans, lentils, peas)
Food manufacturers add refined carbs to processed foods, often as sugar or white flour. Examples are white bread, pasta, cookies, cake, candy, sugar-sweetened sodas, and drinks.
Carbohydrates are used as the main fuel source of the human body. Complex carbohydrates like starch are broken down into simple sugars during digestion and absorbed into the bloodstream, which can be measured as blood sugar (glucose). In general, natural complex carbohydrates are digested slowly and have minimal effect on blood sugar.
Rising levels of blood sugar trigger insulin secretion. Insulin helps glucose enter into the body's cells. Part of absorbed glucose is used to generate body energy, to fuel all of the body activities. Extra glucose is stored in your liver, muscles, and other cells as glycogen for later use or is converted to fat.
The concept behind the low-carb diet is that hindrance carbs lowers insulin levels, which causes the body to burn stored fat for energy, which ultimately leads to weight loss.