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Dec 18

The Lowdown on Eating Low Carb – Greatist

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Created for Greatist by the experts at Healthline. Read more

If one of your 2020 goals is to lose a few pounds for better health or to rock that LBD thats gotten a little snug, its best to tackle diet changes in a healthy way.

Heres the skinny: Studies in the last few years have shown us that eating fat is not what makes us fat.

Consuming too many calories of any kind causes weight gain. But swapping out processed carbs for nutrient-dense foods will make you feel full faster, which can help you avoid overeating and lose weight.

Up until 2015, common dietary guidelines suggested that 45 to 65 percent of your daily calories should come from carbs. Aiming for a lower percentage gives you a few health benefits, including possible weight loss.

A super low carb diet (like the keto diet) encourages your body to go into ketosis, which is when it starts burning stored fat instead of sugar for fuel.

In a small 2003 study of teens with higher body weights, participants who ate a low carb diet lost more than twice as much weight as those who ate a low fat diet (about 9 kilograms on average versus about 4 kilograms).

Since neither group counted calories, food composition seemed to be the defining factor.

A 2006 study also found that a super low carb diet is better than a low fat diet for dropping pounds fast. And a 2004 study linked low carb diets to decreased insulin levels.

So what exactly constitutes a healthy low carb diet? Obviously, youll cut back on processed carbs (buh-bye for now, sugar and soft bread). But beyond that, youll eat more protein, veggies, and thank you, sweet baby Jesus fat.

Here are a few health boosts you might get from a low carb lifestyle:

Pro tip

Youll lose excess weight faster and feel healthier if you limit your carbs to somewhere between 50 and 150 grams per day (exact numbers vary according to your total caloric intake).

The beauty is that when youre cutting carbs, you can still smash meals without counting calories. Since fat and protein are denser than carbs like bread and potato chips, youll fill up faster. Its a food group swap, not a restriction.

Suddenly scaling back your carb intake can have some unpleasant side effects, including:

And FYI: Restricting your carb intake long-term can lead to vitamin and mineral deficiencies, bone loss, and gastrointestinal issues and increase your risk for some chronic conditions.

Theres no one-size-fits-all carb goal. The strict diet culture of your high school years? Shake it off.

Your ideal number depends on your lifestyle and goals. If your version of getting healthy means losing a lot of weight, your new mantra is How low can you go?

If your #goals look more like lower blood sugar, blood pressure, and triglycerides, shoot for a moderate range.

Wanna raise your HDL (the good stuff!) while lowering your LDL (the bad) cholesterol? Your low carb goals might not be so low after all. Cutting sugar and refined wheat (the worst offenders) might be the only adjustment you need.

Here are a few more factors to consider:

If you have a metabolic condition like type 2 diabetes or obesity, its even more important to make sure youre noshing on quality, nutrient-dense foods.

Start by cutting out processed, refined carbs and replacing them with healthy fats and lean proteins. Since your body is extra sensitive to all the carb-y things, low carb might be a great option for you.

Remember to talk to your doctor or dietitian before making any big diet changes so you can rest assured youre choosing the safest, healthiest option for your condition.

Whether youre jumping on the low carb train to shed some weight or to feel healthier in general, its pretty common to drop a few pounds within the first week of cutting carbs.

But dont get too excited: Thats all water weight. The bloat has gotta go before your body starts eating into its fat stores. After week one, healthy weight loss is a slow, steady burn.

So youre convinced that going low carb is your ticket to feeling healthier this year. Youll start seeing results as soon as you nix sugar and refined wheat, but that doesnt exactly count as low carb eating.

Slashing the numbers even more sets you up for the full metabolic benefits of a low carb or keto diet: a better mood, fewer cravings, and maybe fitting back into your favorite pair of skinny jeans for good.

But remember, if you have a metabolic condition like diabetes, youre playing by different rules. Consult with your doctor or dietitian before starting a low carb diet.

If you dont have a metabolic condition, these are good daily starting points based on your goals:

Maybe youre already pretty healthy. Youre happy with your size. Youre feeling good.

But since youre always looking for ways to maximize your bodys potential, the moderate approach is a good fit for you. Youre dipping your toes into low carb living to up your healthy juju.

Your strategy:

Youre hoping to lose a few pounds to feel stronger and healthier without a super restrictive diet.

Or maybe carbs are in the #frenemy zone you end up bloated, broken out, or sluggish after eating them but youd rather repair the relationship than burn bridges.

Your strategy:

Pro tip:

Wanna see a dietitian-approved sample carb plan? Heres the scoop:

Youve got big goals, and youre in it to win it. Maybe you know you have a lot of weight to drop to get into the healthy zone. Or maybe youre dealing with obesity or diabetes. This approach is for you.

Youll really feel the metabolic burn under 50 carbs a day because this kind of eating puts your body into ketosis.

If youve listened to your friends gush about a diet full of butter, cheese, and steak, youve met the keto trend.

Its the high fat, moderate protein, low carb diet of choice for Kelly Ripa, Jillian Michaels, and Kourtney Kardashian. Oh, and Halle Berry. Even Tim Tebow has gotten in on the action.

Keto works because it reduces your calorie intake without making you feel hangry all the time.

Loading up on healthy fats and proteins keeps you feeling full while forcing your body to feed off fat-burning ketones instead of the carb-o-licious pizza or peppermint mochas its used to tapping into.

Not everyones keto journey is rainbows and unicorns, but its been a game-changer for many. If youre choosing a keto diet, talk to a dietitian to ensure youre not missing out on any important nutrients.

Getting healthy is about so much more than losing weight or cutting out one food group. Its important to prioritize quality over quantity. Regardless of your target number, aim for healthy, unprocessed carbs instead of carbs from unhealthy foods.

TBH, its not difficult to spot unhealthy carb sources. Theyre on the fast-food menu and in the checkout aisle. Theyre probably in your snack drawer at work or your pantry at home. Refined and processed carbs typically have more calories and less nutrients.

Its best to limit these:

When it comes to the healthy kind of carbs, youre looking for fiber and other nutrients like vitamins and minerals.

These nutritious, unprocessed foods are great fuel for your body:

Though you can calculate the exact number of carbs necessary to meet your goals, heres an easy starting point:

Read more from the original source:
The Lowdown on Eating Low Carb - Greatist

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