Low Carb Diet Plan for Long-Term Weight Loss

The fact that most weight loss diets are complex and hard to comprehend makes many people give up before they actualize their fitness goals. The time-strictness of most of these diets has rendered the weight loss process disheartening for many hence resulting to increased societal obesity. The low carb diet plan, however, stands out as a laudable choice for users who desire a simple and effective program they can stick to. The diet typically works to restrict intake of carbohydrates to less than 30 percent for effectual weight loss and management.

The Principle of Low Carbohydrate Diet Plans

The human body characteristically requires energy to achieve different tasks ranging from the simplest such as breathing to vigorous exercises. Carbohydrates serve as the main source of this energy through the breakdown of starches and complex sugars in the body. The digestive breakdown results in simple sugars which get absorbed into the blood stream and are later driven into body cells by insulin. The blood sugar, also referred to as glucose, is stored in various organs or transformed into fats when in excess.

The conjecture of a low carb diet plan, therefore, is that by lowering the carbohydrate levels in the body, insulin levels plunge proportionally. This paves a way for a breakdown of stored fats to meet the body’s energy demands eventually leading to shedding of excess weight as well as a promotion of the overall body health.

A Typical Diet Plan

The diet generally focuses on a daily carbohydrate intake of between 50-150 gram limit with the strict restrictions in the initial dieting phase. The plan centers on proteins from meat, fish, poultry and eggs complemented by vegetables while limiting the grain and starchy vegetable intake to a minimum. You may, therefore, start a day with coffee or tea with minimal or without sugar taken with a boiled egg and a piece of whole grain bread. Lunch, being very crucial to dieting, can constitute meat or lean fish with a healthy amount of fresh vegetable salad. For dinner, you can have a meal similar to your lunch with a choice to alter the salad with a fruit. For even better results, intense training should precede the daily carb intakes.

Weight Loss and Health Benefits

As much as you can lose weight on practically any diet plan, very few programs have a better guarantee of long-term fitness as low carbohydrate diet plans. This benefit is also emphasized by the studies that point towards consistent results over a longer duration. Many of these low carb diets are also said to have a retarding effect on various health conditions such as high blood pressure, diabetes, cardiovascular disease and metabolic syndrome. Away from the general lessening of health risks, these diets have also been determined to improve triglyceride and HDL cholesterol levels.

All in all, it should be noted that severe deprivation of carbohydrates can lead to adverse effects resulting from ketosis. For this reason, it is important to consult with specialists on the appropriate diet as per your body’s demands basing on lifestyle, weight, gender and age.