Low carbohydrate diets mean the diet, which includes a lesser quantity of carbohydrates rich foods like bread, pasta, sugar, and wheat and are replaced by foods rich in fats, vitamins, and proteins like fish, eggs, cheese, nuts, vegetables, fruits, etc. There is no standard on how much Carbohydrate is to be included in a low carb diet. Academy of Family Physicians claims that low Carbohydrate diets should have less than 20% carbohydrate content. A low carbohydrate diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest after study shows that low carb is the smart way to lose weight.
Low Carb Diet Types
Various Low carbohydrate Diets commonly heard these days are:
- Ketogenic Diet
- Low- Carb, High-Fat (LCHF) diet
- Low Carb Paleo Diet
- The Atkins Diet
- Eco –Atkins Diet
- Zero Carb Diet
- Low Carb Mediterranean Diet
Ketogenic diet – The ketogenic diet was first established in the form of a medical treatment diet to treat ailment epilepsy. Due to high celebrity endorsement, it becomes a popular weight loss diet; however, there is no scientific evidence regarding this, and it seems to carry lots of adverse health effects. The British Dietetic Association named Ketogenic Diet as Top 5 worst celebrity-endorsed diets to avoid in 2018.
Low Carbohydrate Containing Food Stuffs: Low Carb Diet Types
Most vegetables have low or moderate carbohydrate content. The most common vegetables with low carbohydrate content are Broccoli, Spinach, Kale, Lettuce, Cucumbers, Cauliflowers, Peppers, and green leafy vegetables.
Health Benefits of Low Carb Diet
There have been controversial views regarding the Low carb diet since the beginning. However, common proven health benefits of Low Carb and Ketogenic Diets are as detailed below:
- It helps in reducing hunger and Appetite and therefore reduces calorie intake and fastens weight loss.
- Reduction in blood triglycerides- Low Carb diet helps reduce blood triglycerides, which are fat molecules and reduce the risk of heart diseases.
- Increase in Good HDL Cholesterol level since Low Carb diets tend to be very rich in fats.
- It also reduces blood sugar levels and also maintains or sometimes reverses type 2 diabetes.
- It also helps in maintaining or reducing Blood Pressure.
- A Low Carb diet is often advised to people with higher diabetes risks, blood pressure, and heart conditions.
- Treatment of epilepsy or other mental disorders.
Low- Carb Diet Types – Vegetarian Meal Plan (One day)
Calorie Intake of 1200 Calories: Following low Carb diets for vegetarians is a bit tricky. It requires maintaining a balance between carbohydrates and the necessary nutrients required for the body.
- Breakfast: Cauliflower Toast- 1 Serving. Half Avocado, mashed with a pinch of salt and pepper.
- Mid Morning Snacks: One non-fatty Fruit like plums, apples.
- Lunch: Green salad- one plate.
- Mid-evening snack: One tablespoon Peanut Butter. Two medium celery stalks, cut into sticks.
- Dinner: Vegan Soup – one serving. Salad Lettuce Wraps- one serving.
A low-carb diet reduces carbohydrates in the diet, especially found in sugary products, bread, wheat, pasta, etc. However, Carbohydrates in the Low-carb diet are replaced with lots of whole foods like proteins, fats, and vegetables. This can result in weight loss and improved health markers.