A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit. Low-carb diets emphasize foods high in protein and fat. There are many types of low-carb diets. The amount and type of carbohydrates you can consume vary depending on the diet.
In addition to weight loss, low-carb diets may also lower your risk of type 2 diabetes and metabolic syndrome.
To lose weight, you need a diet that limits some carbohydrates. You also need natural foods that are complex, such as whole grains and beans. Avoid white flour, which is a refined complex product.
Natural carbohydrates can be found in the following sources:
Grains
Fruits and vegetables
Nuts
Milk
Seeds
Beans, lentils, and peas
It is generally true that complex carbs digest more slowly. Complex carbs also have a less impact on blood sugar than refined carbs. They also contain fiber.
Loss of weight
In order to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day.
A very low-carb diet might result in greater short-term weight loss than a low-fat diet. However, most studies have found that the benefits of a low-carb diet aren't very large after 12 or 24 months.
You may lose weight with a low-carb diet not just because you cut calories and carbs. Some studies suggest that the extra protein and fat make you feel fuller longer, which allows you to eat less.
Benefits of other types
Most diets that help you shed excess weight may improve blood sugar and cholesterol levels, at least in the short term, if they focus on healthy sources of carbs, fats and proteins.
If you're interested in such a diet, follow the link below to download an eBook containing delicious recipes you can follow.