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What is the Low Carb Diet? How is it done?


Low carb diet is a very effective diet for healthy weight loss. The main point of the diet is low carbohydrate, high fat and protein consumption. LCHF (low carb / high fat) and the ketogenic diet is included in this type. The most important difference of the diet from the ketogenic diet is that the protein can be consumed at a higher rate. There is no calorie and macro count in the diet. The main purpose of the diet is to monitor the effects of low carbohydrates on the body.

In order to lose weight, less calories should be taken than the calories needed. Since the low carb diet also limits carbohydrate consumption, it provides low calorie intake and provides effective weight loss. The energy the body needs primary energy source provides from carbohydrates and consumes glucose storage. Since the carbohydrate consumed is limited, the body starts to use fat stores as a secondary energy source to produce energy and performs fat burning.

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When the diet is applied systematically in accordance with the prohibitions and when supported by a light sport, It accelerates fat burning in a short time and enables healthy weight loss. Let’s take a look at the details of this low-carb-based diet and what to know about how it is made:

What is the Low Carb Diet?

What is the Low Carb Diet?Low carb diet, It is a healthy and effective method of slimming by reducing carbohydrate consumption. The purpose of reducing carbohydrates is to consume high quality carbohydrates (some fiber carbohydrates, etc.) within certain limits.

Glucose, which is our body’s energy source, is also a carbohydrate. When the amount of carbohydrate needed is reduced, glucose stores will be depleted and the body will begin to use its fat stores to produce energy. Thus, more fat will be burned and ideal slimming will begin.

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Since the amount of carbohydrate in the diet is consumed in a small amount, your blood sugar it will not fall too much or rise. Therefore, the feeling of fullness will last longer. As long as the nutrition method is continued within certain limits after reaching the target weight, a healthy, vigorous and weak life will continue.

How to Make a Low Carb Diet?

How to Make a Low Carb Diet?The basis of the low carb diet is to reduce the amount of carbohydrates and increase the amount of fat and protein. Since carbohydrate consumption is limited, fat burning will accelerate and weight loss will be easier. While all this is happening, there will be no muscle loss due to the increase in protein amount. Since the amount of protein is increased, the amount of daily water consumed Not less than 3-4 liters required. Because the excess protein exerts a pressure on the kidneys and the water consumed balances this situation with a digestive effect.

While applying a diet, you should maintain the nutritional balance as follows; when you get hungry abiding by the rules You should eat until you are full, and you should adjust this by weighing at regular intervals. Since the amount of carbohydrate consumed is low, weight gain will not occur.

Carbohydrates, just like on the ketogenic diet Up to 50 to 100 grams can be consumed. The important point here is that the carbohydrate consumed is high quality carbohydrate.

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Diet when supported by a light sport the targeted result will be achieved faster. If you do not do heavy sports such as crossfit, weight, weightlifting, you need to do a sport such as walking for 40-45 minutes, skipping rope or cycling.

Recommended and Banned Foods in Low Carb Diet

In the low carbohydrate-based diet, there are foods that should be considered as the others. Although each of them contains certain proportions, it is the most important point to consume them in a measured way. Below is a list of protein and fat sources that should be used in the diet. Likewise, banned carbohydrates are listed.

  • Protein Sources: Meat, chicken, fish, eggs, feta cheese, milk, yogurt
  • Fat Sources: Avocado, coconut oil, olive oil, butter, low carbohydrate nuts (almond, hazelnut, peanut, etc.)
  • Forbidden Carbohydrates: Low quality carbohydrates (bread, starch, sugar, instant juices, potatoes, rice, bulgur, pasta, etc.)

1800 Calorie Sample Diet List

We share with you a sample diet list of 1800 calories consisting of 2 snacks in the morning, noon and evening. Instead of applying this diet directly, starting by consulting a dietician and going through control will provide much better results.

Breakfast

  • 1 egg, 20g feta cheese, 2 walnuts
  • 7 olives
  • 1 serving baby spinach
  • 5 pieces of meatballs
  • Greens

Snack

  • 1 green apple
  • 1 handful of nuts

Lunch

  • 150g chicken meat
  • Sauteed broccoli
  • 1 tablespoon olive oil, half lemon juice and green salad

Snack

  • A small bowl of homemade yogurt
  • Lettuce, parsley and 5 cherry tomatoes

Dinner

  • 150g salmon or grilled steak
  • Cabbage soup with spinach and olive oil
  • Green salad

What Are the Benefits of the Low Carb Diet?

What Are the Benefits of the Low Carb Diet?The most important benefit of the low carb diet, It eliminates the insatiable feeling of hunger. If you have high carbohydrates in your daily eating habits, you will feel the feeling of openness more quickly. Because when the carbohydrate ratio in the body decreases, the feeling of hunger occurs. However, with this diet, carbohydrate consumption can be limited and made into a habit. As a result, the state of ketosis, that is, the feeling of insatiable hunger, disappears.

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Since the amount of protein consumed in this diet is high before muscle loss occurs, It is also possible to burn fat easily by activating the relevant mechanisms.

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Thanks to the eating habits you will gain with the diet, carcinogenic substance trans fats, You will learn to avoid ready-made fruit juices, sugar, starch and all kinds of processed foods that thicken the waist area.

What Are the Harms of the Low Carb Diet?

What Are the Harms of the Low Carb Diet?Hormones that increase with carbohydrate consumption may decrease due to limited carbohydrate consumption and as a result metabolic rate may slow down. In other words, the balance of hormones in the thyroid gland may be disturbed.

Due to the lack of fiber, digestion may slow down and constipation problems may occur. Carbohydrate deficiency reduces calorie intake and energy loss occurs in the body. In this case, during the day it can adversely affect your performance. Vitamin and mineral deficiency may occur.

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