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Here's what you need to know, low carb diet how it works, plus tips and a meal plan if you decide it's for you.
Low carb diet how it works | The theory
Your metabolic system is adaptive. If your diet is mostly starchy carbohydrates, then it gets used to using those as its main source of energy. And although your body is capable of generating glucose from other sources, it doesn't need to do so, so it stops. Ditch the carbs for long enough, and if you're eating too much protein and fat, your body will start converting them for energy, making you a more efficient fat-burning machine. You'll also reduce insulin spikes and (hopefully) cravings.
Low carb diet how it works | The evidence
It’s pretty solid. In a meta-analysis of 17 different clinical trials, low-carb diets beat low-fat diets for both weight loss and lower risk of cardiovascular disease. There’s even some evidence that low-carb diets can slow—or reverse—the onset of type 2 diabetes.
Low carb diet how it works | The good
In addition to all of the above, some research suggests that molecules known as ketone bodies, which are generated by very low-carb diets, may slow some of the effects of aging. It's also quite adaptive: Many nutritionists suggest consuming carbs on workout days (and specifically before or after workouts). trainings ), helping when quick energy is needed.
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Low carb diet how it works | The bad
At first, at least, low-carb is tricky to stick to, as your body initially refuses to adapt and demands quick sources of energy. There are also expenses to keep up with – in most of the developed world, grain production is heavily subsidised by the government, which is partly why starchy carbohydrate-rich foods are cheaper than foods rich in protein and fat.
Low carb diet how it works | The Expert Verdict
Carbs get a lot of press, but they play a vital role in the well-being and growth of our bodies,” says registered dietitian Yolanda Hinchcliffe. “What’s important is to be honest with yourself about your needs and adjust your intake accordingly. Are you an endurance athlete? Are you a gynecologist or a sedentary middle-aged man? Your body, your diet, your responsibility.”
Low carb diet how it works | Low carb meal plan
To help your fat loss efforts, follow this planmeals low-cost, seven-day workout plan with easy-to-follow tips from trainer Rich Phillipps.
Day one
Coffee from the morning : scrambled eggs with wilted spinach; apple
Lunch: chicken and red pepper wrap with spicy mayo, carrot sticks and hummus
To have lunch: salmon fillet, roasted sweet potato and roasted broccoli
Snack: protein shake whey ; pear
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Day two
Breakfast: full fat yogurt with cashews and banana
Lunch: Chicken, avocado, cucumber, tomato and radish salad with balsamic vinegar dressing
To have lunch: Beef and onion bolognese with zucchini linguini
Snack: protein bar / shake
RECOMMENDED: High Protein Snacks
Day three
Breakfast: Omelet with onions and mushrooms
Lunch: Chicken, mango, cucumber and tomato salad with balsamic vinegar and olive oil dressing
To have lunch: free range sausages with sweet potato and green bean puree
Snack: yogurt with fresh berries
Day Four
Breakfast: Egg fried in coconut oil served with almonds and strawberries on the side
Lunch: free range sausages, vegetable sticks and hummus; banana
To have lunch: burgers with salad and sweet potato
Snack: Apple; protein shake
Day five
Breakfast: eggs poached with spinach wilted and toasted
Lunch: Spicy Chicken and Slaw Salad; Fruit Salad with Full-Fat Yogurt and Desiccated Coconut
To have lunch: beef chili made with onions and peppers (make a double portion), rice
Snack: protein shake; Handful of brazil nuts
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Day six
Breakfast: eggs poached , ham, toast and fried tomatoes
Lunch: leftover chicken pepper
To have lunch: cooked haddock, mixed roast vegetables and new potatoes
Snack: protein agitation
Day seven
Breakfast: Scrambled eggs with paprika and lemon, spinach and wilted mushrooms
Lunch: chicken breast slices with beetroot and mixed nuts; apple
To have lunch: Roast chicken and roasted sweet potatoes and broccoli
Snack: smoothie frozen mixed berry with strawberry whey protein
Low Carb Diet Tips
Keep it
“Initially, you may experience mild brain fog, sweet cravings, and mild headaches as your body begins to shift into a more effective fat-burning state,” says Phillipps. “This experience is different for everyone, but stick with it, as it will soon pass—and it will be worth it in the long run.”
Eat more protein
“You want to burn fat, not lose existing muscle mass. But with relatively few carbohydrates to support recovery from your workout, getting protein with every meal becomes essential. Red meat, poultry, fish and eggs are all ideal options.”
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Go green
“A common complaint with low-carb diets is constipation, which is typically a side effect of not eating enough fibrous vegetables. Make sure to include at least a handful or two of the green stuff at each meal to avoid this—think broccoli, asparagus, and kale. This will also keep your digestive system healthy and help keep you full.”
RECOMMENDED: Low carb diet what to eat
Party in the fat
“A mistake often made with low-carb diets is not eating enough fats and ending up on a low-carb/low-calorie diet. This is a disaster and, at the very least, will make the diet nearly impossible to maintain. To avoid this, cook with butter or olive oil and switch to nuts, which provide essential fatty acids to replace the calories you’re losing due to the lack of carbs.”
Add a refill day
“Try to keep your carb intake very low (or ideally cut it out altogether) for a fortnight, then you can start to reintroduce one ‘refeed’ day per week. This will allow you to replenish your glycogen stores and ensure your thyroid doesn’t become sluggish – which would affect your metabolism, resulting in a negative impact on fat loss – thanks to a steady reduction in your carb intake. For optimal results, stick to clean carb sources such as oats, sweet potatoes and brown or wholegrain rice.”
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The No Sugar, No Starch Diet
Still not sure how to get started with low-carb eating? For a slightly simpler (and more beginner-friendly) approach, try the No Sugar, No Starch diet, as recommended by the Lifestyle Medicine Clinic at Duke University Medical Center — which offers simple guidelines on the different food groups and how much of each you should eat. Here are the types of foods you can have and which ones to avoid.
all day
- At least 170g of green salads (spinach, rocket, lettuce, etc.)
- At least 100g of non-starchy vegetables (avoid potatoes, basically)
Often
- Meat and poultry
- Fish
- Eggs
- Vegetables (other than potatoes)
Limited quantities
- Cheese
- Fruit
- Potatoes
Snacks
- boiled eggs
- Nuts
- Carrot and celery sticks with houmous
- Cottage cheese
- Beef Meat (no added sugar)
- Olives
- Avocado
What to avoid
- Bread and other foods containing flour (e.g. cakes)
- Sugar
- Cereal
- Fruit juices
- Honey
- Canned soups
- Ketchup, sweet condiments and flavors
- Alcohol
- “Fat-free” or “light” foods and products, which often contain hidden sugars and starches
- Artificial sweeteners
- Effervescent drinks
- Virtually all processed foods
