When we think about losing weight, we hear about various diets. Some people say not to eat oil, others say not to eat at night. Meanwhile, something that many people talk about, and many people have problems with, is the "Low-Carb Diet". It means a diet low in carbohydrates. So what does this really mean? Does this really help you lose weight? Is this good for our health? Today, let's talk about this precisely and simply.
So what is this Low-Carb Diet?
Simply put, a low-carb diet is about reducing carbohydrate-rich foods from our daily meals and instead adding more protein and healthy fats.
In her book "Living Low-Carb," author Fran McCullough explains this concept beautifully. She says that she turned to this method after years of trying everything she could to lose weight. She's not alone, you've probably heard of the Atkins diet and the Paleo diet. The basic premise of all of these is to limit carbohydrates.
The main way our body gets energy is by burning carbohydrates. When we reduce our carbohydrate intake, the body looks for another way to get energy. Then the body starts burning the fat stored in the body. That is the main reason for weight loss.
What should we eat and what should we not eat on this diet?
Okay, now let's look at the basic things that someone who is starting out on this type of diet should follow. This is something that needs to be done with a little discipline.
| Principle to be followed | Simple explanation |
|---|---|
| Carbohydrate restriction | Keep your carbohydrate intake below 30 grams per day. This amount can be reduced depending on how much weight you want to lose. |
| Avoiding "white foods" | This means rice, bread, noodles, potatoes, sugar, and anything made from bread flour. These are high in carbohydrates. |
| Excessive protein intake | Include something high in protein at every meal. (Ex: meat, fish, eggs). On average, you need about 60-85 grams of protein per day. |
| Drink plenty of water. | Drink at least 8-12 glasses of water a day. This helps a lot in flushing out the toxins that accumulate in the body. |
| Whole Foods | Stay away from artificial and packaged foods as much as possible and eat natural, raw or minimally cooked foods. |
| Healthy Fats | Instead of butter, margarine, and cheese, choose olive oil, avocado, nuts, and seeds like peanuts and cashews. |
The most important thing is that when you eat more protein , you feel less hungry. Therefore, you also control the urge to eat more often. This is a big advantage of this diet.
How hard is it to start this?
To be honest, this is something that requires a bit of effort. Following a low-carb diet is not easy.
- Limitations: If you are someone who can't live without a piece of bread or a bit of rice, this method may be too difficult for you. Having to count the amount of carbohydrates and protein you eat each day can also be a bit annoying.
- Importance of Medical Advice: This is the most important point. If you have any kidney disease or weakness, following a high-protein diet like this can be very dangerous. Because, the kidneys have to bear a heavy burden to digest and remove excess protein from the body. Therefore, be sure to talk to your doctor before starting something like this.
- Exercise: Exercising along with this diet helps to give very good results.
Can everyone do this diet?
- Vegetarians/Vegans: This can be a bit of a challenge for vegetarians, especially vegans. Many vegetables, fruits, and grains are high in carbohydrates. So, it can be a bit of a struggle to find low-carb plant-based foods that can meet your protein needs.
- Gluten-free: Low-carb doesn't necessarily mean gluten-free. Gluten is a protein found in grains like wheat. So if you have a gluten allergy, you need to read food labels carefully.
Side effects and things to know
Like any diet, this one can have some side effects, especially in the early days.
| Side Effect | Why is that happening? |
|---|---|
| Headache | It can occur during the early stages when the body gets used to burning fat instead of carbohydrates. |
| Bad breath | This is because ketones are produced when the body burns fat for energy. This is called a state called ``Ketosis``. |
| Body weakness and fatigue | This is normal in the early days when the body's main energy source changes. |
| Constipation or diarrhea | Sudden changes in diet can affect the digestive system. |
What do I say about this as a doctor?
Okay, now let's look at all of this from a medical perspective.
Does this really help you lose weight?
Yes. Studies have shown that both low-carb and low-fat diets can help you lose weight. Protein-rich diets, in particular, help you feel fuller for longer, which can help you curb your cravings.
Is this good for people with certain illnesses?
You need to be very careful here. If you have high blood pressure or diabetes , you should definitely consult your doctor before starting this type of diet. It is especially important to check your kidney function.
Also, if you are taking diuretics (water pills) for high blood pressure, a high-protein diet can increase your body's state of ``Ketosis'' and cause other complications. It is also not good for people with a condition called gout.
Take-Home Message
- A low-carb diet can help you lose weight, but it is very restrictive and requires discipline.
- This is more suitable as a short-term weight loss method than a long-term solution.
- Most importantly: Before starting any special diet like this, be sure to talk to your doctor for advice, especially if you have other medical conditions.
- To lose weight and maintain it, diet alone is not enough. Other lifestyle changes (e.g. exercise) are also essential.
- While the simplicity of this method is an advantage, it can be a challenge to stick to it if others in your household don't follow this diet.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න