Low-carb Diet

A low-carb diet is one of the diets that rely on reducing the consumption of carbohydrates and increasing the consumption of proteins and fats. Thus, this system leads the body to move from using sugars for energy to using fats as an energy source.

What is a low-carb diet?

A low-carb diet is a diet that aims to reduce the consumption of carbohydrates in the diet and increase healthy proteins and fats and is followed by many people to lose weight and improve overall health. A low-carb diet is characterized by reducing carbohydrates and increasing proteins and fats. This system aims to lower blood sugar levels and stimulate the body to burn fat for energy instead of carbohydrates.

A low-carb diet includes eating a small amount of carbohydrates, and this reduction ranges from 20 to 100 grams of carbohydrates per day, and this varies according to the person and his nutritional needs. Proteins are usually eaten at 20-30% of daily calories, and fats at 50-70%.

A low-carb diet includes protein-rich foods such as meat, fish, poultry, eggs, nuts, and legumes, and fat-rich foods such as butter, oils, avocados, cheese, and full-fat yogurt. In addition, carbohydrates that may be eaten on this diet include high-fiber vegetables such as broccoli, lettuce, and other leafy greens.

A low-carb diet can help lose weight and improve overall health, including blood sugar, blood pressure, and cholesterol levels.

Studies show this diet can effectively lose weight, as reducing carbohydrate consumption increases body fat burning for energy. In addition, a low-carb diet can also help improve other health conditions, such as diabetes and high blood pressure.

Benefits of a low-carb diet

1- Weight loss: This diet is effective in losing weight, as it reduces calorie intake and stimulates the fat-burning process in the body.

2- Improving heart health: A low-carbohydrate diet effectively improves heart health, as it reduces harmful fats in the blood and increases the level of healthy fats, thus improving the function of the heart and blood vessels.

3- Improving blood sugar levels: A low-carb diet helps improve blood sugar levels by reducing the consumption of fast carbohydrates that raise blood sugar levels quickly.

4- Improving public health: A low-carb diet contains sources rich in vitamins, minerals, and fiber, which improves the health of the digestive system and reduces the risk of many chronic diseases.

Foods that can be included in a low-carb diet

Foods that can be eaten on this diet include meat, poultry, fish, eggs, nuts, seeds, dairy, and high-fiber vegetables such as broccoli, lettuce, celery, and peas:

Meat: Red meat, chicken, turkey, and various white meats can be eaten.

Fish: You can eat fatty fish such as salmon, tuna, and sardines, which contain healthy essential fatty acids.

Eggs: Eggs can be eaten daily to provide the body with proteins, vitamins, and minerals.

Leafy vegetables: You can eat leafy vegetables such as spinach, cabbage, lettuce, and collard greens, which contain fiber, vitamins, and minerals.

Nuts and seeds: You can eat nuts and seeds such as almonds, peanuts, cashews, flax, and chia, which contain healthy fats, proteins, and fiber.

Avocado: Avocado can be eaten as a rich source of healthy fats, fiber, and vitamins.

Healthy oils: Healthy oils such as olive, coconut, and canola can be used in cooking.

Some studies indicate that a low-carb diet can help you lose weight faster than a traditional high-carb diet. However, you must ensure that you consume enough proteins and healthy fats in this diet to meet your daily nutritional needs. You should not wholly rely on a low-carb diet as your sole source of nutrition. You should also consult a doctor or nutrition expert before starting any new diet, especially if you have health problems or take certain medications.