Carbohydrates give you the energy required by your body throughout the day. Some carbs can help you lose weight quickly. Carbohydrates are found in fruits, vegetables, dairy and whole grains. Time and again carbohydrates have earned a bad reputation. There are many people who think that carbohydrates should be eliminated from diets in order to lose weight permanently.
What exactly is a low-carbs diet? A low-carbs diet is a diet which limits the intake of carbohydrates on a daily basis. People generally resort to a low-carbs diet for a quick weight loss fix. If you too are eliminating carbs from your diet, think again as lack of carbs may have a negative impact on your health.
Carbohydrates give you the energy required by your body throughout the day. Your body tends to use these foods to form glucose, which is your body's main source of energy. But, there is a misconception which many people believe that eating carbs can make you fat. Luckily, that's not true at all. As excess of everything is bad if carbohydrates are eaten in large quantities it will contribute to weight gain. In fact, carbohydrates are the healthy addition to your diet and are considered among the top five nutrients your body needs daily.
All foods have three essential nutrients, carbohydrates, proteins and healthy fats. Carbohydrates consist of sugar, starch and fiber that are beneficial for your body and provide your body with energy. Each nutrient plays a vital role in performing the functions of the body. Carbohydrates are converted to energy more quickly than protein or fat. They help keep burn the protein from your muscles and organs and they help in metabolizing the fat. Moreover, carbohydrates are also vital for the brain function.
Like all the nutrients even carbohydrates are also extremely important for your overall health. Your brain basically runs on sugar. Converting the glucose in your muscles takes longer and is not as efficient as converting the sugars in carbohydrates. Avoiding all carbohydrates may make you feel mentally sluggish, irritable, inactive, low on energy and confused. Completely eliminating carbohydrates from your diet may also lead to headaches and dizziness. However, it is very important that you include the right carbohydrates in your diet.
Some other health benefits of carbs include regulating mood, weight loss, maintaining a healthy heart, reducing the risk of cancer, improving sleep pattern and aids in digestion. They also boost metabolism, improving athletic performance, increase energy level, improving muscle mass and promote satiety keeps you full for longer a time.
Carbohydrates are a major source of fuel and can be divided into two groups: simple carbohydrates and complex carbohydrates.
Simple carbs, also called simple sugars, include fruits and refined sugars. Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. These foods are healthy and you can include them in your diet. They are also found in processed and refined sugars such as candy, table sugar, raw sugar, brown sugar, pastries, desserts, syrups, and soft drinks. Therefore limit the intake of these foods in your diet.
Complex carbs, also called starches, are found in whole grains, beans, legumes, corn, quinoa, barley root vegetables, brown rice, whole grain pasta and whole grain breads. These foods can be easily incorporated in a healthy diet. Complex carbs that are refined become refined starches such as white bread and flour, processed cereals, baked goods, white pasta and white rice and these should be avoided.
Top 10 Carbs To Help You Lose Weight:
Quinoa
Sweet potatoes
Barley
Whole grain bread
Roasted chickpeas
Black beans
Oats
Pears
Green peas
Brown rice
Carbs And Permanent Weight Loss:
Including whole grains- rich in carbs, may help reduce the total body fat and that stubborn belly fat. Eating a breakfast comprised of foods those release carbohydrates slowly such as oatmeal or bran cereal may help burn more of your body fat. Also, slow-release carbs do not spike blood sugar as high as eating refined carbs, such as white toast. In return, insulin levels do not spike because insulin plays a role in signalling your body to store fat, having lower levels may help you burn fat.
Hence, you should be eating plenty of fresh fruits and vegetables that are rich in carbohydrates and add variety, color, and flavor to your meals. Whole grains such as corn, whole wheat and brown rice are the healthiest sources of dietary carbohydrates. Also, do check the nutritional label of packed food item that includes total carbs, dietary fiber and sugar.
Not all carbohydrates are equal. There are refined and complex carbs. One should be careful while choosing these carbohydrates. You should avoid refined carbs, white flour and the food made from it including processed foods like chips and biscuits. Rest all the other carbohydrates are good to add in your diet without any worry of weight gain.
Low-Carb Foods And Weight Loss:
Eating low-carbs foods when on a weight loss regime is one of the most popular trends of the present times. Diets which involve low-carbs foods are known to cause around 2 or 3 times more weight loss as compared to the standard low-fat diets. Going on a low-carbs diet is also known to improve HDL (good) cholesterol levels in the body, improve levels of blood pressure and also improve triglyceride levels in the body. These are some of the reasons why low-carbs foods have gained so much popularity in the wellness and health industry. Low-carb diet is good for managing the good cholesterol levels in the body.
Top 11 Low Carb Weight Loss Foods:
1. Asparagus:
Apart from potatoes, carrots and turnips, most vegetables come in the category of low-carbs foods. The least amount of carbs are present in asparagus and mushrooms, with less than 2% of carb content. They also have high protein as compared to other vegetables.
2. Avocado:
Avocado is a super foods which has fats, fibre and potassium and very less carbs. 1 avocado contains nothing more than 20 g carbs. Avocado can be included in your diet in the form of salads or even as a snack.
3. Cheese:
Cheese being low-carbs is the probably a highlight of low-carbs food. However, yellow, processed or cream cheese does not come in this category. Feta, cottage cheese and halloumi are the kinds of cheese you can include in your low-carbs diet.
4. Cucumber:
Cucumber has only 4% carb content. Cucumber is low in calories and can be a great snack for people who are unable to drink enough water in a day. This is because each cucumber contains more than 95% water content.
5. Dark Chocolate:
Dark chocolate with low sugar content is an amazing food to be included in a low-carbs diet. You should pick the variant which has 70 to 90% cocoa and low sugar. When consumed in moderation, dark chocolate can help in reducing blood pressure and risks of heart diseases. What's more is that dark chocolate has only 25% carb content.
6. Eggs:
Undoubtedly, eggs are the best breakfast option in a low-carbs diet. Eating eggs in the morning improve your satiety and make you snack less later in the day. This is because of the protein content in eggs, which brings down the hunger hormone.
7. Kiwi:
Kiwi and watermelon are low-carbs fruits which can help in quick weight loss. Cranberries, grapefruits, rock-melons and strawberries are other instances of low-carbs fruits.
8. Meat:
All kinds of meats have fewer carbs. These include lamb, chicken, beef. Organ meats, however, do have carbs in small quantities. You should go for lean meat options like chicken breast for quick weight loss in a low-carbs diet.
9. Seafood:
Fish and seafood have very less carbs, with the exception of shellfish. Sardines, white fish and salmon are all low-carbs fish. Fish consumption is also important for human health as it contains omega-3 fatty acids which are good for joint health, brain and heart.
10. Veggies:
Cauliflower has nothing more than 5% carb content. Other veggies like bell peppers, egg plants, Brussels sprouts and green beans do not contain any more than 6 to 7% carb content.
11. Walnuts:
Walnuts and pecans are low-carbs nuts which are rich in fibre, Vitamin E and omega fatty acids. They have only 14% carb content, which is much low as compared to cashews, almonds and pistachios - which have about 22 to 26% carb content. Even though nuts are low in carbs, they are high in calories and thus their consumption should be checked.
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