Most of the time people looking for low carb diet information suffer from carbohydrate intolerance. There are also some people who are following high protein and low carbohydrate diet to meet some specific goal of short term weight loss. Again, some people will follow a diet plan simply because it works for others. This is the very mistake that leads to weight loss failure. There is no common diet plan for all,
Do your research before following a diet plan
Before considering a diet plan you must first determine your body type, genetic variations, weight loss goals, training and physical activities. Based on these differences, you can make the right diet plan that is best suited for you. This is also true for people with carbohydrate intolerance. Almost everyone will have their own unique nutrient ratio that works best.
Who needs a high protein low carb diet
Some people are highly sensitive to carbohydrates and need to maintain a low carbohydrate intake in order to stay lean. Carbohydrate intolerance is common with the endomorph body type. People with this sensitivity experience a sharp rise in their blood sugar and insulin levels when they consume carbohydrates. This sharp rise in their blood sugar and insulin levels subtly promotes fat storage. However, please keep in mind that these are exceptions and there is no general diet formula that everyone can follow to lose weight.
Definition of Carbohydrate
The most important low carbohydrate diet information is the definition of carbohydrate:
very high carb diet 60 – 70%
High Carb Diet 55 – 60%
moderate carb diet 40 – 50%
Low Carb Diet 25 – 35%
very low carb diets 5–15%
downside of low carb diet
Carbohydrate is the most preferred source of energy for body functions and is known as the premium fuel of the body. When you consume less carbohydrates, your energy level will be very low and your body will not function efficiently. This is why maintaining a high protein and low carbohydrate diet year-round is counterproductive and unhealthy. The low carbohydrate diet approach to fat loss is effective but has to be limited to meeting only certain short-term weight loss goals.
replace carbohydrates with protein and good fats
Following a low carbohydrate diet and a low calorie diet will help you lose a significant amount of body weight. However, it can also cause muscle loss and your body may enter the starvation zone. Therefore, when you maintain a low-carbohydrate diet, the reduction in carbohydrate consumption needs to be supplemented with protein and some good fats. Again, the ratio of protein to carbohydrates will depend on your body type and metabolism which can only be determined through research and testing.
In most cases, a moderate carbohydrate diet (40% carbohydrates, 30 – 40% protein and 20 – 30% fat) is usually good enough to speed up your fat burning process, including for endomorph body types. Keep in mind that the starting baseline for carbohydrate consumption for both women and men is 50-55% of total daily calories. If you want to follow a low carbohydrate and very low carbohydrate diet plan then you must first take the advice of doctors and experts.
good carbs and bad carbs
There are mainly two types of carbohydrates:
simple carbohydrates
complex carbohydrates
From these two carbohydrates they are further classified into starchy and fibrous carbohydrates, high glycemic and low glycemic carbohydrates.
Consuming quality carbohydrates is just as important as consuming the right amount of carbohydrates. Complex carbohydrates are the best carbohydrates. It helps in reducing body fat and maintaining muscle mass.
The advantage of consuming complex carbohydrates is to provide the body with a sustained energy level without raising blood sugar. It takes longer to digest and the higher the caloric effect of foods, the more you feel full.
Source by Chuimi Shatsang
