Though there are probably over 100 new diet fads in America each year, one of the only consistent truths for helping you lose weight is to eat a diet that is naturally low in carbohydrates.
Some diets such as the ketogenic diet even suggest to basically eliminate carbohydrates from your diet for certain periods of time!
A ketogenic diet can be difficult for some people to maintain, but a low carb diet should be manageable for most.
Carbohydrates are an essential nutrient for athletes and play a significant role in the average person’s daily life, but low carb diets can be extremely successful for people who are struggling to lose weight with other traditional methods.
Who Can Benefit From Low Carb Diets?
Low carb diets are especially helpful for people who struggle to lose weight and body fat for the simple fact that low carb diets help you to control your insulin levels during the course of a day, especially when combined with the concept of carb backloading.
Insulin and Body Fat
Insulin itself causes an anabolic response within your body, and is vital for those looking to build muscle. However, it can also cause you to retain body fat at an unnecessary rate.
Insulin levels are such a hindrance to the burning of body fat that many people choose to perform cardiovascular activities early in the morning before ingesting any insulin-level-raising foods, so that their body can more preferentially burn body fat.
Similar to this approach, low carb diets will allow you to burn body fat at a better rate since your insulin levels will be naturally lower throughout the day.
How to Maintain a Healthy Low-Carb Diets
The main difference between a healthy low carb diet and an unhealthy diet where you sacrifice carbohydrates completely is the choice of carbs, and the timing of ingesting them.
For those who are looking to maintain a low carb diet for an extended period and without the risk of falling off dangerously, the best carbohydrates to eat during your day are clearly fruits and vegetables. Some people may argue that fruits should be avoided since they do contain substantial amounts of fructose (fruit sugar), but the fact that your body can normally easily digest fruits compared with wheat or other grain products makes them an advisable choice.
Along with this, you should do your best to eat the majority (if not all) of your carbohydrates for the day, after you do your daily training. Carbohydrates should not be consumed close to the time you go to sleep either, and timing your carbohydrates in this manner will mitigate the overall insulin response of the carbs you eat.
Many people will take low carb diets too drastically and will not be able to hold them for too long. Sticking to these basic principles and allowing yourself enough free-room in your diet are absolutely the keys to being successful and healthy on a low carb diet!
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