Low Carbohydrate Diet
Low carbohydrate diets restricts the type of carbohydrates you eat and the amount. A carbohydrate is a type of macronutrient found in many foods and beverages. Carbohydrates can be a beneficial calorie intake. However, there are disadvantages in carbohydrate intake for losing weight. Many carbohydrates are found in natural plant based foods, such as grains. In organic form, carbohydrates can be referred to as complex and fibrous like ones found in whole grains and legumes. They can be less complex when found in milk and fruit. The most common sources of naturally occurring carbohydrates include grains, fruits, vegetables, milk, nuts, seeds and legumes.
Today, food-manufacturing companies have started to incorporate refined carbohydrates to processed nutriment in the form of refined sugar and simple carbohydrates. These examples are called, simple carbohydrates, which are found in white breads, pasta, cookies, cake, candy, sugar sweetened sodas and drinks. Carbohydrates are used as a source of fuel for your body. Think of your body as a machine, without providing it with the proper fuel, it won’t function at its highest capacity. Sugars and starches are broken down into simple sugars during digestion.
Then absorbed into your bloodstream, where they are known as blood sugar. Complex carbohydrates provide bulk and serve other body functions that go beyond fuel. By decreasing carbs it lowers insulin levels which then causes the body to burn stored fat for energy and ultimately leads to weight loss.
Typically, a low carbohydrate diet focuses on proteins, including meat, poultry, fish, eggs, and vegetables with no starch. A low carbohydrate diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and vegetables with starch. Some low carbohydrate diet plans allow small amounts of certain fruits, vegetables and whole grains. The recommended daily limit for a low carbohydrate diet would be 60 to 130 grams of carbohydrates, usually equaling to about 240 to 520 calories.
Low carbohydrate diets are usually restricted. Some low carbohydrate diets greatly restrict carbohydrates during the initial phase of the diet and then it gradually increase the number of allowed carbs. Intense low carbohydrate diets restrict carbohydrates to 60 grams or less a day. In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates or between 225 and 325 grams of carbohydrates a day.