low carb diet

Low Carb Diet : less carbohydrate for weight loss

Low carb diet is reducing carbohydrate intake from the foods such as grains, fruits and starchy vegetables and increase the intake of proteins and fats.

This type of diet is generally advised for weight loss and it is also advisable for PCOS , type 2 diabetes and metabolic syndrome.

It are macro-nutrients, they are one of the three main ways the body obtains energy, or calories.

Foods containing natural carbohydrates are :

  • Grains
  • Legumes
  • Fruits
  • Vegetables
  • Milk products
  • Nuts
  • Seeds

They are classified as simple or complex carbohydrates. Simple carbs are easy to digest and absorb than complex carbs.

Simple cards are found in milk,table sugar and in some fruits and vegetables.

Complex carbs are found in beans , peas, lentils, peanuts, potatoes, whole-grain breads and cereals.

Foods for Low Carbohydrate Diets

Low carb diets includes high amount of proteins and less amount of fats, Proteins such as meat, poultry, fish, eggs and some vegetables.

Low carb diet includes less amount of grains, legumes, fruits, bread, sweets,pastas and starchy vegetables.

In some diets a small amount of grains, legumes or fruits are included.

Benefits of Diet

Weight loss : low carb diets mostly helps in reducing weight by lowering the in take of carbohydrates which results in less calories intake.

In this diet only 800-400 calories are provided.

Diabetes : this diet helps in lowering and maintaining the blood sugar levels.

Cardiovascular Diseases : these types of diets helps in reducing the risk factor of cardiovascular diseases.

Health effect of low carb diet :

  • Fatigue
  • Headache
  • Constipation
  • Muscle cramps
  • Diarrhea

Diet Plan for Low carbohydrate Diet

Time MenuAlternative
Early morninglemon juice honey with warm waterchia seeds with lemon and warm water
Breakfastsmoothies (apples,pineapple,mint,pomegranate,chia seeds,lemon -optional)fruit bowl,boiled egg,soaked almonds
Mid breakfastfruit juicesprouts
Lunchsalad,upma daliya(small bowl),oats
Tea time green tea sweet corn
Dinnersalad(chicken,paneer,vegetable ),soup(chicken,vegetables)oats omelette
Bed timeany fruit
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