Low-Carb Diet For Weight Loss: Food List, Diet Plan, Benefits And More!

A low carb diet, often recommended by athletes and celebrities, has received a lot of attention lately since it is frequently promoted as a way to contribute to your weight loss journey and enhance your metabolic health. By drastically cutting back on carbs, which are present in meals like bread, pasta, and sugary snacks, this nutritional strategy causes the body to switch from using glucose as its main energy source to using fats, a state known as ketosis.

Carbohydrate-restrictive weight loss program strategies stand out as powerhouses for dropping extra kilos. Beyond just a fad, these methods offer sustainable weight loss, stepped-forward metabolic health, and many additional benefits. A study published in the journal Obesity found that people who followed a low carb diet lost an average of 9 kg (20 pounds) more than people who followed a low-fat diet over 24 weeks. 

Though there are supporters of the low carb diet, there is also criticism and discussion about the diet's long-term consequences and suitability for all people. People can make more educated dietary decisions if they know the low carb diet's guiding principles, advantages, and possible disadvantages. So, let us dive into this blog to learn about a low carb diet, its benefits, its role in weight loss, and a sample diet plan if you wish to follow one.

Table Of Contents

1. What Is Low Carbohydrate Diet?

2. Low-Carb Foods List For Weight Loss

3. Sample Low-Carb Diet Plan For Weight Loss 

4. How Does Low-Carb Diet Aid Weight Loss?

5. 10 Benefits Of Low Carb Diet

6. Dietitian's Recommendation

7. The Final Say

8. FAQs

9. References

What Is Low Carbohydrate Diet?

Research has demonstrated that low-carb diets contribute to weight loss, increase physical activity, and improve blood glucose management. 

Low-carb diets differ depending on how many carbs are allowed each day. The daily carbohydrate quantity in this type is usually not more than 26% of all calories. For people following 2000 calories a day, this equals less than 130 grams of carbs daily.

Low-carb diets largely involve reduced consumption of foods with high carbs and added sweeteners, such as cakes, pasta, and white flour. On the other hand, this diet incorporates varying foods that are permitted depending on the total carbs per day. Some low-carb diets even include high-carb foods such as fruits, starchy vegetables, and whole grains in a limited amount.

Also Read: Low-Carb Diet For Diabetes: Best Vegetarian Low Carb Diet Plans

Low-Carb Foods List For Weight Loss

Following is the low-carb diet foods list for weight loss:

Also Read: 9 Health Benefits Of High Fibre Diet With Foods List | ToneOp 

Sample Low-Carb Diet Plan For Weight Loss 

Here is a sample low-carb diet plan you can follow as a beginner:

Also Read: What Is A Blue Zone Diet? Food List And Tips To Start! | ToneOp 

How Does A Low-Carb Diet Aid Weight Loss?

Following a strict exercise routine and a healthy diet, you can lose weight following any low-carb diet for weight loss. Below are the advantages of a low-carb diet and how it aids in losing weight:

1. Reduced Appetite

Carbs for weight loss and more fibre and protein from fruits, vegetables, and pulses keep you full throughout the day. This reduces hunger and unnecessary cravings, bolstering the weight loss process.

2. Water Weight Reduction

Low-carb diets often lead to rapid weight loss in the first week due to water weight being shed as stored carbohydrate (glycogen) reserves decrease.

3. Ketosis

The state where the body depends on fat to produce energy instead of carbohydrates is known as ketosis. This process aids weight loss and can help you achieve your goals. It promotes fat-burning and spares muscle mass.

Also Read: What Is Atlantic Diet? Its Health Benefits, Food List, Sample Meal Plan And Recipes 

10 Benefits Of Low Carb Diet

The 10 benefits of low carb diet are as follows:

1. Weight Loss

One of the main reasons people go on a low-carb diet is to lose weight. When you reduce your carbohydrate intake, your body is forced to burn stored fat for energy, which can lead to weight loss. You can opt for ToneOp Fit’s Balanced Diet Weight Loss Plan, which can help you personalise plans based on your favourite regional flavours, preference for a low-carb diet and lifestyle.

2. Improved Blood Sugar Control

Cutting back on carbohydrates can help control blood sugar, which is particularly advantageous for those who have type 2 diabetes, prediabetes, or insulin resistance. It might lessen the need for other diabetes drugs, such as insulin.

3. Reduced Risk Of Type 2 Diabetes

A low-carb diet can enhance insulin sensitivity and blood sugar regulation, which can lower the risk of type 2 diabetes. The diet helps to normalise blood glucose levels by limiting the amount of carbohydrates consumed, which lowers the body's need for insulin. This may lessen the chance of insulin resistance, which is a major contributing cause to the onset of type 2 diabetes. A low-carb diet may also aid in weight loss and reduce inflammation, two factors that are helpful in controlling or avoiding Type 2 diabetes.

4. Better Triglyceride Levels

Lower blood levels of triglycerides, a form of fat, are linked to low-carb diets. Heart disease is at risk due to elevated triglyceride levels. Lowering the amount of carbohydrates consumed causes the body to produce less triglycerides or blood fats. This effect is partly due to decreased insulin levels and improved insulin sensitivity, which help reduce the liver's production of triglycerides. The diet also frequently results in weight loss, which raises triglyceride levels and improves heart health in general.

5. Increased HDL Cholesterol

Low-carb diets may raise "good" (high-density lipoprotein, or HDL) cholesterol, which is thought to prevent heart disease. A low-carb diet can raise HDL cholesterol by encouraging dietary modifications that raise it. Lowering carbohydrate intake usually results in increased fat intake, particularly good fats that can raise HDL cholesterol levels. Because it supports cardiovascular health and aids in the removal of excess cholesterol from the bloodstream, higher HDL cholesterol is advantageous.

6. Appetite Control

Protein and fat, standard components of low-carb diets, can help raise feelings of fullness and satiety. This can reduce total calorie intake, which contributes to weight loss. Also, for better appetite control, ToneOp Fit’s Intermittent Fasting Weight Loss Plan can help you create a fasting and eating window to equip you with practical strategies to keep your energy levels soaring and minimise any discomfort during your fasting window while controlling your appetite.

7. Decreased Inflammation

Some people may experience a decrease in markers of inflammation when following a low-carb diet. Among the numerous disorders and diseases linked to chronic inflammation are autoimmune diseases and heart disease. Make sure to include supplements such as Turmeric, Ginger, & Garlic capsules in your diet plan as well to boost your immune further and lessen inflammatory markers. 

8. Improved Mental Clarity And Energy Levels

While some people experience an initial adjustment period known as the "keto flu," others who adjust to a low-carb diet report have mentioned maintaining energy and improved mental clarity. ToneOp Fit’s Diet+Fitness Weight Loss Plan gives you 60,000+ healthy recipes with no fancy ingredients, as well as a fitness regime that gives you mental clarity and keeps your energy levels intact.

9. Treatment of Polycystic Ovary Syndrome (PCOS)

Low-carb diets may benefit women with PCOS by improving insulin sensitivity, hormonal balance, and menstrual regularity. In collaboration with your low-carb diet, you can take ToneOp Care’s Ova 360 Sachets, one sachet twice a day, to manage PCOS, regulate hormones, and normalise periods and ovulation.

10. Treating Epilepsy

The keto diet plan, a very low-carbohydrate, high-fat diet, is used in some cases as a therapeutic approach to treat epilepsy, especially in children. The diet modifies the body's metabolism to produce ketones, which can stabilise brain activity and lower the frequency of seizures by drastically reducing the amount of carbohydrates consumed. For many years, this dietary method has been utilised to help manage epilepsy, especially when other forms of medication have not worked.

Dietitian's Recommendation

A low-carb diet is beneficial in many ways, and incorporating it into your daily routine is indeed helpful, too. But keep in mind that physical activity is still necessary for weight loss, even though a low-calorie diet is a big factor. You should do sports or the gym at least three times a week. If you feel unwell or unwell in any way, seek medical attention immediately. Make sure you stick to your diet and avoid high carbs and calories, and you will see changes relatively sooner.

                                                                            Dt. Lavina Chauhan

The Final Say

If you are planning to incorporate low-carb diets for weight loss, proper instructions and guidelines should be followed as per the advice of dietitians and nutritionists. Only then will you see healthy results that will curb the risk of having any health conditions.You should also be aware of foods that are low in carbohydrates and good in healthy fats and proteins to fit into the diet. Making this diet sustainable with the right information is essential.

FAQs

1. Is a low-carb diet for weight loss sustainable?

No, low-carb diets are not sustainable in the long run. They can be for a specific period. As carbohydrates are an essential macronutrient, you should pursue a low-carb diet for a fixed period before reverting to a balanced diet. 

2. Mention some low-carb diet foods to include as a beginner.

Some low-carb diet foods to include as a beginner are:

• Nuts and seeds

• Cauliflower

• Avocado

• Strawberries

• Greek yoghurt

• Egg

• Meat and poultry

3. Are there any low-carb foods that fill you up for a longer time? 

Low-carb foods for weight loss, like nuts and seeds, eggs, chicken, and vegetables, are rich in proteins and fats that fill you up for longer

References

• https://continentalhospitals.com/blog/top-10-low-carb-foods-for-weight-loss/

• https://www.credihealth.com/blog/low-carb-indian-diet

• https://mightyhealth.com/blog/low-carb-food-list-for-weight-loss

• https://timesofindia.indiatimes.com/life-style/health-fitness/diet/7-day-low-carb-diet-plan-for-weight-loss/photostory/105049303.cms?picid=105049308

• https://toneop.com/blog/low-carb-diets-for-weight-loss-benefits-and-tips

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