Why The Low-Carb Lifestyle Is The Most Effective When It Comes To Weight Management
Looking for a way to shed those last few (or not so few) kilos? Traditional diets don’t seem to work in the majority of cases. They’re based on a simple calculation – you need to consume less calories than you burn. The assumption is valid, yet it seems quite challenging to follow and complete such diets, especially if they include a lot of restricted foods and small portions.
However, in recent years, specialists are turning more and more to a specific type of dietary plans that limit the intake of calories, coming from a particular macronutrient. Low-carb diets are one of the most promising diets so far, even though most people are still unfamiliar with them.
The Science of The Low-Carb Diet
The mechanism of the low-carb diet is simple.
When you consume carbohydrates, your body converts it to blood glucose (sugar). Your body then signals insulin production. This hormone is responsible for your bodies cell control, including metabolism – it “tells” your cells to absorb the sugar from your blood and “instructs” your fat cells to store the fat. Carbohydrates are your bodies preferred energy source and until you have used up the carbohydrates in your body will not burn the stored fat.
Why does your body work this way? Well, it’s not so much of a preference but rather an insurance policy. The main job of the insulin hormone is to remove the sugars from the blood, as it can damage the body, if it stays too long in the blood stream. Damage to the system of insulin production (such as in the case of Diabetes) results in the body’s inability to take out the sugars – there is simply not enough insulin to do the job.
Moving Your Mindset From A “Diet” To A “Lifestyle Change”
In fact, a low-carb diet should not be regarded as “diet” in the traditional sense – it’s more of a lifestyle that you need to follow throughout the years. Don’t panic, it’s not as difficult as it sounds. Once you’ve turned the low-carb dietary plan into your everyday lifestyle, it gets easier and easier to go without sweets.
Once you deplete your body of the carbohydrate energy, your body starts to burn the fat. When your body is forced to burn fats on a regular basis, your cells will actually get better at it – the amount of fat-burning enzymes will increase, while the sugar-burning enzymes will be reduced.
Another huge benefit of the low carb – or low insulin – diet is that it won’t cause any muscle loss. Muscles are built with the help of proteins, so they are hardly affected by how much sweets you consume. In addition, if you combine the low insulin diet with exercises, you’ll actually start gaining more and more muscles! This is why it’s so important to limit only your intake of carbs, rather than the general calorie intake – fats will give your body energy, while proteins are vital for your muscles.
Low-Carb Benefits And Daily Intake Levels
Carbs are an unnatural source of energy and our bodies are just not used to the huge quantity we consume today. Our ancestors’ diet consisted of mainly meat, vegetables and nuts. We only invented agriculture around 10 thousand years ago, which might sound like an enormous period of time but it’s hardly enough for our body to “learn” to deal with the amount of carbs we now consume. Carbohydrates were a rare finding in the past. There were the occasional fruit or two, but only during the suitable season – and most of the fruits actually contained a lot more fiber and less sugar than the fruits of today. So you can see why our body struggles with burning all these carbs we consume today – it’s just evolutionary wrong.
So, how much is “too much”? Try to limit your carb intake to around 30 grams per day and you’ll soon notice the difference. Low-carbs diets don’t only benefit your body structure but also reduce mood swings, improve sleep quality and health
Do you remember when you were younger or know someone who regardless of how much carbs they eat don’t gain weight? You may be wondering what happened to you – why do we suddenly start gaining weight, while eating the same things we used to eat before? The answer is in our cells. With time, our cells become less sensitive to insulin and cannot respond as well as they used to. The body’s response is to produce more insulin to “make” the inactive cells work – which, in turn, will only cause you to gain more and more weight.
You can see why starting a low-carb diet can actually benefit your whole body and your health. So, what should you eat? Well, most meats are very low in carbs, as well as most vegetables (except for starchy vegetables like corn and potatoes). Green vegetables, such as broccoli, spinach, and lettuce, are great for salads, as well as more complicated meals, and you can literally eat as much as you want. As long as you limit your carbs intake, you can indulge in much fat – and, yes, that includes melting cheese over your broccoli! Since you don’t have a high blood sugar levels, your body will burn the fats you consume. Moreover, with you reduced carb intake, you’ll also see a decrease in your carb cravings. Trading off cakes and lollies for cheese and butter sounds like a good idea, doesn’t it? In addition, protein and fats are far more satiating than carbs – and you’ll simply stop eating, once you’re full. As far as fruits are concerned, most of them are still high in carbs, except for berries. You should include berries in your diet, not only because they are low in sugar, but because they’re proven to be powerful antioxidants.
The “Secret” Behind The Low-Carb Success
In general, the secret behind the success of the low-carb diet is that it follows closely the hunter-gatherer diet of our ancestors. Limiting your carb intake will not only make you lose weight but will also help you control and maintain the weight loss. Carbs also have a negative effect such as contributing to ailments such as acne, depression, gas, heartburn and the feeling of being bloated all the time. However, you should also pay attention to the type of protein and fats you’re consuming – for example, grass-fed beef meat is a much better quality than grain-fed beef. Take into account that sort of thing and choose foods that are high quality and unprocessed as possible. Combine them with low-carb dietary plan and increase your exercise and you’ll see the results in no time. And, don’t forget, the low-carb diet is not a diet, but a lifestyle – make yours a healthy one.
To help you make this healthy lifestyle choice and stick to it, all the meal plans provided here at The Yummy Mummy Club follow this low-carb philosophy. Check out our online membership and take that first step to a healthier you.
Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss.
Consult with your health care processional before beginning any diet or exercise regime.