Do Low Carb Diets Work? What You need to Know To Get Started Today!

Low-carb diets, especially very low-carb diets, maybe the what you’ve been looking for to jump-start your weight loss! 

How would it feel to potentially maintain your current intake of food without starving yourself? It’s a weight loss program which you’ve probably already heard of the low carb diet.

Pretty amazing, right?

Most diets fail because of the dramatic change to your lifestyles and the protocols are too difficult to follow long term!

Being overweight and feeling uncomfortable in your own skin is unbearable.

But there is a solution, the low carb diet.

What is a Low Carb Diet?

A low carb diet refers to the different types of diets that limit carbohydrates. Such as carbs foods like bread, cereals and grains. Some low carb diets lay emphasis on proteins rather than carbohydrates while others try and eliminate them all. 

Whether your goal is to lose weight or simply want to learn more about low carb foods, you need to know how to start a low carb diet and what are the top kinds of foods? Low carb diets, by definition, are diets that restrict the number of carbs in a person’s daily nutrition plan. A nutritious diet is key to a healthy lifestyle and can help you lose weight and reduce your risk of chronic diseases such as diabetes and heart disease.

Do Low Carb Diets Work?

Yes, low carb diets work. However, it’s important to remember that not all low carb diets are the same.

When you go on a low carb diet, you are not only restricting your carbs, but you are also going to be cutting down on your calories as well. This is why some people have a hard time sticking with their diet. They don’t eat enough food and have no support system in place to help them succeed.

Low carb diets work by making the body turn its unwanted fatty deposits into a core energy source. These surplus fat storages become an energy supply for the body doing two things burning unwanted fat and fuelling your body’s energy supplies. When the body burns fat in the absence of carbohydrates, the process is known as ketosis. So low carb diet definitely works.

Let’s find out how!

So How Do Low Carb Diets Work? 

Low carb diets are in actual sense replacement diets. They are replacement diets in the sense that they reduce carbs by replacing them with protein or sources of good fatty foods. It is the different amounts of fats or proteins that quantify a low carb diet.

It is important to note that if you want to embark on a low carb diet, you need to boost your fat intake by close to 70% of your overall diet. In the same vein, the actual amount of carbohydrates recommended with this diet should be between 5%-10%. Do not make the mistake of it being more than that.

When you cut down your carb intake and replace it with protein-dense foods it has been shown that you stabilize your blood sugar levels. Low carb eaters report that they are more satisfied when they eat. They are not constantly snacking or craving food between each meal.

Are Low Carb Diets Easy To Follow?

It’s possible to eat a low carbohydrate diet and not indulge in anything else all through the day.  Paleo diets are the perfect example and have been known to boost energy and bring down weight loss simply because they make you eat less while remaining fuller for longer.

The results show that low-carb diets are easier to stick to. It’s very clear that most studies show that low-carb diets are no harder to follow than conventional calorie-restricted, low-fat diets.

Low-carb diets restrict carbs, such as those found in sugary and processed foods, pasta and bread. So changing your eating habits to restrict or remove these items from your daily consumption can be like detoxing creating hard withdrawal symptoms. They’re high in protein, fat and healthy vegetables which make you feel full and more alert once you pass through the sugar withdrawal some people experience.

Low Carb Diet Protocol For Success.

Commiting to a low carb diet it’s best to remove all carbs that you will ingest. This comes down to building your willpower and discipline. This might seem excessive in some quarters.  However, the upside is low carb eaters are told to eat as much as they want in order to satisfy their inner cravings in replacement of high sugary foods and high glycemic loading foods like white bread and pasta. 

High Carb Foods To Eliminate.

Some of these foods include:

• Pasta
• Cakes 
• Cereal
• Beans and legumes
• Alcohol
• Sweetened yogurt
• Juice
• Bread
• Some fruits
• Starchy vegetables
• Sweeteners, honey, maple syrup or sugar

Best Low Carb Foods To Consume.

A low carb diet will help you to lose weight if you stick to the basics.  

Not everyone finds it easy with this unique diet while some meat-eaters absolutely love it. 

Some of The foods that you are meant to eat include:

• Lean meats, such as sirloin, chicken breast, or pork
• Fish
• Eggs
• Leafy green vegetables
• Cauliflower and broccoli
• Nuts and seeds, including peanut butter
• Avocado 
• Oils, such as coconut oil, olive oil,
• Some fruit, such as apples, blueberries, and strawberries
• Unsweetened dairy products include plain whole milk, cottage cheese and plain Greek yogurt.

Health Benefits When Starting a Low Carb Diet.

Lower blood sugar levels and reduce the risk of diabetes 

The heart-healthy benefits of low carb diets are similar to those of the Mediterranean diet, which has been shown to reduce heart disease risk.

Lower the risk of cancer (as well as other chronic diseases), and improves overall health.

Health experts often claim that low carb diets are not good for weight loss.

A recent scientific study that compared 8 different low carb diets concluded that all of them triggered fat loss…even low carb foods!

Potential Side Effects When Starting a Low Carb Diet.

The most common symptoms people face are: 

• Headaches
• Mild detoxing symptoms 
• Mental and physical fatigue
• Sugar withdrawal 
• Mild nausea 
• bad breath
• A general loss of appetite. 
• In some cases, people have reported kidney problems.

It’s not clear what the long-term health risks of a low-carb diet may pose because most research studies have lasted less than a year. Whereas cutting out high glycemic and sugary carbs a person can feel an immediate health benefit.  

Moreover, this diet tends to be ineffective for some people because their bodies struggle to adjust to the modification period of changing burning sugar to burning fat for energy. In other words, this diet does not work for everyone. But you need to try it to actually confirm this. Any change to your diet will be hard work, but it will be worth it!

How To Manage Carb Withdrawal.

The only way to work through the intense cravings and hanger is to stay hydrated by drinking up to 3 litres of water per day, Water will help flush out toxins from your system.

When you start craving something sweet reach for blueberries or watermelon the higher the water density the lower the carbohydrates. With intense cravings for other carbohydrates, like chips or pasta you just have to build up your willpower and discipline. Turn your irritability and irritation into motivation when you hit the gym.

How Much Weight Should I Lose on a Low Carb Diet?

Everyone is different, but in the first few days, you could expect to lose up to 5–10 pounds (2.3–4.5 kg). Some of this can be put down to fluid retention and water weight. Weight loss will slow down after the first few weeks, but your fat mass will gradually decrease if you maintain the diet.

Don’t put too much pressure on yourself and listen to your body, the scales can sometimes be your worst enemy.

How Long Should I Stay on a Low Carb Diet?

Low Carb Diets should be used to augment the weight loss and lean body weight results you’re looking to achieve. Ideally, for long term health and general wellbeing you need complex carbohydrates and completely limiting them from your everyday diet can 

Low Carb Diets may have a very healthy side effect which is helping avoid one of the world’s leading health problems, obesity and type 2 diabetes. This is well supported by medical studies.

Is There a Perfect Low Carb Diet Program?

It’s no secret that low carb diets have been used for decades to help in weight loss and to treat some conditions like epilepsy. With the advent of new research and the popularity of low carb diets such as the keto diet, more people than ever are interested in cutting carbs out of their diets.

The Bottom Line On Low Carb Diets:

A low carb diet will work if you follow it. They haven’t been around long enough to be thoroughly evaluated, but it makes the most sense. Limit the number of foods that have less nutrition quality such as sugar and increase the number of foods that take the body longer to digest and provide more energy.