There have been many diets and weight loss plans that have come and gone over the years. Low-carbohydrate, high-protein diets were popular decades ago. And today are making a comeback.
These diets do promote weight loss. Low-carbohydrate, high- protein diets are more effective. Than low-fat, low-cholesterol, low-calorie diets. Also, your cholesterol levels often improve more on a low-carb diet.
A low-carb diet plan structures your eating choices around the selection of lean protein sources. Focusing on fish, soy, poultry, low-fat dairy and lean red meats.
It is a diet high in fibrous, crispy vegetables, and fruits. Like green beans, cauliflower, broccoli, asparagus, peppers, spinach, lettuces, berries, cherries, grapes, and melons, to name a few.
You are also allowed limited size portions of starchy vegetables. Such as potatoes, carrots, beets, and beans/legumes.
However, sweets and sugary foods are eliminated. With the exception of small portions on occasional *diet holidays*.
Your focus should be on healthy choices of fats. That Includes raw nuts, seeds, nut butters, olives, olive oil, nut oils. Also some butter, fish oil and flaxseed meal.
You should avoid trans fats (partially hydrogenated fats). Like fried foods, excessive saturated fats, and margarine that contains trans fats.
Your objective should be to have a protein source at each meal. Along with vegetables, fruit, and fats as mentioned above. To help avoid dietary deficiencies. You should include daily nutritional supplements. Consisting of a multivitamin, essential oils, diet formulation, and chromium picolinate.
Possible Adverse Physical Effects
You may experience some adverse physical effects with a low- carb diet. Here are some of the negative consequences that could affect your health. Constipation and headaches. Digestive irregularity from lack of fiber. The potential strain on your kidneys. Increased stomach acid levels. Due to a high protein content. And high levels of fat could cause high cholesterol.
If you on diuretic or diabetes medications you should be monitored by a doctor. The low-carb diet affects your hydration and blood sugar levels. Current testing is ongoing whether a low-carb diet can help diabetics control their blood sugar levels.
Planning The Ultimate Diet
The ultimate goal of a low-carb nutritional diet structure. Allows your metabolic rate to stay high. While satisfying your appetite. And preserving your lean body mass.
However, in order for you to keep this weight off. You must follow the diet structure for your lifetime. This has many health experts worried.
Any extreme type of eating plan. That you follow for just a short time. Most likely will not have long term health risks.
But a lifetime plan of virtually cutting out an entire food group. Essential for your health. Without knowing the long-term risks, is a concern. At this time, the long-term health risks of low-carbohydrate plans have not yet been determined.
However, To minimize or avoid these specific diet deficiencies. That is associated with low-carb diets. You should approach your low-carb diet as an integrated part of *Your Lifestyle*. Not solely an ingredient focus.