What To Eat On A Low-Carb Diet And Is It Safe?

As previously mentioned in the previous article, the Low-Carb High-Fat diet is an amazing diet that offers more than just a weight loss benefit.

Belly fat

It has always been a nuisance when I find it hard to burn my belly fat. For someone who used to be skinny, like really bones and skins, gaining weight would mean a dream come true for me, but that dream turned into a nightmare when my arms and legs stayed skinny except for my waist area.

I started counting calories and looking at the details of each food I eat.Then, I would still wonder why it was so difficult to lose belly fats.

The low-carb high-fat diet seemed to capture my attention when I started researching for ways to lose belly fat because it made perfect sense to me. Since I barely eat enough protein and fat, the only reason why my belly grew bigger was simply because I take in too much carbohydrate.

Eventually, things worked out well and I started to see the difference, even my friends were asking me “where did your belly go?” Bear in mind, though it still requires effort and proper planning.

Reducing your carbohydrates would mean depriving your body of the essential energy source. Some wouldn’t agree to this diet. However, all of us, especially working adults in Singapore have been taking in excess carbohydrates unknowingly.

Is the Low-Carb diet safe for you?

Some would google the side effects of ketosis, and some would get confused with ketoacidosis. Probably most of you will go” WHATS WITH ALL THE SCIENTIFIC TERMS”.. I know right?

This diet will be challenging for most of us. Tell me to stop eating rice for a day, and I’ll start having cold turkeys.

Low-Carb diet may be quick way to lost weight but it is not that simple for those with certain medical problems such as:

 

  • Diabetes Type-1 and Type-2 Patients

According to a research done to compare low and high carbohydrate diets for type 2 diabetes management, those Diabetesthat follow the low-carb diet will need to reduce their insulin injection dosage.

Due to this, it is important to have a physician to assist you. Taking insulin jabs while on a low-carb diet will cause serious low sugar levels.

This fact also applies to type-1 diabetes patients.

 

 

  • Blood pressure medication

“..we were surprised to see blood pressure improve so much more with the low-carbohydrate diet than High blood pressurewith orlistat,” researcher William S. Yancy, Jr

As stated by Professor William from Duke University Medical Centre, this diet may reduce blood pressure in patience who relies on medication that lowers their blood pressure.

It is important to seek medical advice when trying the low-carb diet if you are in the situation mentioned above.

You may be required to reduce the dosage for the medications, or you may even need to stop taking them.

 

  • Breastfeeding

Guys have nothing to worry about for this one, but for young moms, I think it is best to avoid low-carb diet. When you are pregnant, you wouldn’t want to have even a pint of risk that may affect your angel in the womb.

I’d suggest skipping this diet or any diet until you have fully recovered from the effects of labor and delivery. You will need all those fats and carbs for all the energy you will use up if you are breastfeeding and if you are nursing the baby.

Some of the advice given by experts is to wait for at least a year before going back to your preferred diet or a weight loss program.

What to eat?

Low-carb, high protein foods:

 

Low carb meal

  • Meat: Beef, lamb, chicken and others. Grass-fed is best or simply organic.
  • Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
  • Eggs: Omega-3 enriched or organic eggs are best.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and other leafy vegetables.
  • Fruits: Apples, oranges, pears, blueberries, strawberries, avocados, papaya.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds.
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
A Low Carb Diet Meal Plan and Menu That Can Save Your Life. (n.d.). Retrieved from https://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

 

What to avoid?

  • Sugar: Soft drinks, fruit juices, cordial drinks, sweets, ice cream and many other sweetened foods
  • Gluten Grains: Wheat, spelt, barley and rye. Including bread and pasta.
  • Trans Fats: Hydrogenated or partially hydrogenated oils.
  • Low-fat Products: Many dairy products, cereals, crackers, etc.
  • Highly Processed Foods: Macdonald’s kind of food.
  • Artificial Sweeteners: Saccharin, Sucralose, and Aspartame, Use Stevia instead.

Reading the food labels is a must, even if they stated it as healthy foods.

A Low Carb Diet Meal Plan and Menu That Can Save Your Life. (n.d.). Retrieved from https://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/

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Belly fat and obesity are closely associated with numerous chronic diseases. Even our Prophet encouraged us to maintain a lean body. Many years ago, humans had an active lifestyle, and they eat less carbohydrate source compare to recent times.

That is probably the reason why most of them are lean, active and less prone to chronic diseases. We can be like them if we follow their ways.

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