Losing weight is one of the most strenuous tasks that overweight people face in their weight loss journey. Many of the people are not educated in this sector and end up following diets that do more harm than good. Yes, there are certain diets specifically tailored for certain body shapes, but if you want to lose weight quickly and effectively, then low-carb diets are the one to follow.
A low-carb diet is the one that is moderately, or sometimes extremely, low on carbohydrates that are found in abundance in grains, fruits, starchy vegetables, wheat products and pasta. Being low on the carbohydrates, this diet is excessively high in proteins and fat derived from the animal and the vegetables alike.
How a Low-carb Diet Works?
The intake of the products high in carbohydrates causes the insulin levels to spike. The high amount of insulin locks the fat which leads to the burning of the glucose instead of the fat.
A person loses the most weight during the initial period of the low-carb diets. The reason for this is because the low levels of the insulin in the body causes the kidneys to shed an excessive amount of sodium. Moreover, the carbs in the bodies are stored in the form of glycogen. The glycogen binds water molecules to the liver and muscles. When the level of the carbohydrates reduces in the blood stream, the amount of glycogen automatically reduces, bringing the level of water down with it.
The initial reduction in the intake of the carbohydrates leads the body to lose sodium along with water which leads to the most weight loss in the initial period.
Foods to Target on a Low-carb Diet
A low-carb diet requires the individuals to cut down on the high carbohydrate foods. What this means is that the people would need to tailor a specific diet that is high in protein and fats. Fortunately, there are a plethora of healthy alternatives that are extremely high in healthy fats as well as protein.
Meat and Poultry: Meat includes every type of unprocessed meat that you can imagine such as beef, lamb, veal, and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other fowl with their skins. The processed meat should be avoided at all costs but if your cravings take over you then always opt for one that has the lowest amount of carbs in it.
Seafood: Always avoid cultured or farmed fish or shellfish. Instead, choose wild or freshly caught seafood.
Healthy Fats: All the fats and oils that are solid at room temperatures such as lard, butter, and ghee are extremely healthy. Avoid trans-fat and hydrogenated oils.
All in all, everything in this diet is recommended except the foods that are high in sugars, starches, and inflammatory oils.
A low-carb diet might work wonders in the beginning, but a healthy amount of exercise plan is to be followed throughout to aid in the weight loss journey. Moreover, losing weight fast on a low-carb diet without any direction or guidance can be harmful so always try to take help of the professionals in this regard.