Looking For A Low Carb Low Calorie Diet For Diabetics?
Is there a low carb low calorie diet that works? This is a question that many people ask when they are new to the idea of low carb dieting. We are so used to the idea that we have to count calories to lose weight. We believe beyond doubt that we should be eating less. But in fact, on the low carb diet it is just a question of eating differently.
If you’re seeking to keep your risk levels down, low-carb eating may be the way to go. Eating fewer carbs helps you keep blood insulin levels steady, which in turn keeps cell inflammation at a minimum. Inflammation is a key heart disease risk factor. Carbohydrate-dense foods include bread, rice, potatoes and pasta.
The finding comes after years of debate over whether low-carb plans, such as the Atkins diet, are safe and effective long-term. Such diets slash the consumption of breads, pasta, potatoes, rice, cakes, cookies and some fruits and starchy vegetables while beefing up protein.
Nutrition experts have long favored a more conventional diet, which reduces the overall amount of calories and fat and while allowing a wide variety of foods.
Diet plans that are low in carbohydrates are bound to be a lot higher in fat than you are used to. At least, they are higher in fat that you are used to while you are on a diet. They may not have more fat than you would eat when you are not dieting. Anyways, there is probably more fat than you expected. So you are looking for a low carb low calorie diet in order to be sure that you will not eat too much.
Choosing foods that are both low in carbs and low in calories can be easier than you might think, according to Gittleman. Make your protein selections from her list of eggs, tofu, whey powder, fish, yogurt, lean beef and poultry. Choose from asparagus, broccoli, cabbage, cauliflower, kale and spaghetti squash for your vegetables. Pick tomatoes, berries, apples or peaches as a fruit option. Eat higher-calorie foods like nuts and oils in small quantities.
Even though we said all of that, it is very likely that you will eat fewer calories when you are low carbing. You just do not need to set out to design a low carb low calorie diet, because it happens automatically. Why?
Well, another feature of getting our energy from fat instead of carbohydrates is that we feel less hungry. After the first few days, if you stick to the plan you will find that you do not crave snacks any more.
In fact, people on low carb diets often have to take care that they do not under eat. If you start skipping meals and going a long time without food, two things happen. One is that your metabolism slows down, so you will not lose weight so fast. The second is that you may just grab the quickest, easiest thing to eat and go off plan.
Going off plan can really mess up your diet. One high carb meal and the body will switch back to expecting carbs for energy. You can put on weight very fast and it can take several days on low carbohydrates to achieve fat burning again.
So it is better not to take the risk. Forget about looking for low carb low calorie diets, just concentrate on following a good low carb plan and enjoy the delicious food that you are allowed.
Think of calories as an “energy bank.” Each calorie you consume is potential energy for you to burn. If your goal is to be thinner, you need constant energy in the bank, but not too much, since excess energy is stored as fat. You can expect to lose weight when your body is taking in fewer calories than it is burning. The two most common ways for people to lose weight are eating fewer calories and burning more calories through exercise.
In fact, you do not need to worry about calories on a low carbohydrate eating plan. Yes, really. Research has shown that people following a low carb plan can eat significantly more calories than people on a low fat diet, and still lose weight.
This happens because the body switches to a different way of converting food into energy when you are not eating so many carbohydrates. It burns fat instead. It will burn all the fat that you eat, plus some of your stored fat. That is why people lose weight on this type of diet.
For many people, it is hard to adjust to having a lot of fat in the diet. If we are honest, most people who are overweight have been eating a lot of fat for a long time, but we believe it is wrong. We need to get rid of the idea that fat is bad.
Fat is not your enemy! Not any more. In fact, there are no enemies on a low carb eating plan, except maybe for sugar. Carbohydrates must be controlled but you do need some. Specifically, you need vegetables. Be sure to have at least the minimum amount of vegetables that is included in your plan.
Choose your protein sources carefully. It’s possible to eat a low-carb and low-calorie diet that is high in saturated fat and cholesterol. Both of these are thought to raise your risk of heart disease, so you should consume foods such as full and low-fat dairy foods, red meat and eggs only in moderation.
Keep in mind that long-term weight control is based on regular patterns of eating that avoids extremes and deprivation. The plan is not a diet but a lifestyle.
