Low Carb Diet

A Low Carb Diet is a diet low in carbohydrate, especially unhealthy 'empty' carbohydrates.


What Are Carbohydrates?


Carbohydrates are one of the essential nutrients needed to be eaten every day. Carbohydrates provide energy for the body and store water. However, many processed carbohydrates on supermarket shelves are unhealthy. These are the carbohydrates to eliminate when on a this diet.

You need relatively large amounts of carbohydrate daily for healthy nutrition. Carbohydrates are thus macronutrients.


Carbohydrates: Glycemic Index


Carbohydrates are measured by GI. The Glycemic Index ranks carbohydrates according to how they affect sugar (glucose) levels in your blood. The lower the GI, the lower the glucose, the better the carbohydrate is for your health. Carbohydrates store the water in your body.

Become healthier, by eating carbohydrates with a low GI. Avoid carbohydrates with high GI to reduce glucose levels in your blood.


A Healthy Low Carb Diet


This diet is generally used for size and weight loss. Basically, you have eaten too many carbohydrates for the energy you use.

Exercising more, on the same daily diet,  simply uses up the NEW carbohydrates/energy. The old carbs remain jiggling around as fat and as glucose in your blood.

Eliminate high GI carbohydrates AND exercise to lose weight and increase healthy nutrition.

Avoid refined and processed carbohydrates, such as pasta, white breads, biscuits and white rice. (High GI)

  1. Eat wholegrain breads, cereals, pulses (lentils), brown rice etc, which are low GI foods.
  2. Include more healthy protein in your diet: meats (not much red meat), eggs, soy products etc.
  3. Eat healthy fats like fish oils and olive oil.
  4. Eat plenty of vegetables, nuts and and legumes (peas and beans)
  5. Eat fruit, but do not drink fruit juices (too much fruit sugar, fructose).
  6. Drink only a little alcohol.
  7. Opt for low fat dairy products (low fat cheeses).

Healthy weight loss on a low carb diet means losing weight and size slowly, and adding more exercise to your daily routine. Walking to the shops is exercise.Walking up and down stairs is exercise. It all adds up!


Low Carb Diet: Summary

When you eat more carbohydrates than you need you become fat or obese. The low carb diet replaces empty carbohydrates, such as breads, pasta and rice, with foods, such as protein (meats, soy products etc.), healthy fat and foods which are low in carbohydrates such as green vegetables.

 You should not eliminate carbohydrate when on a low carb diet, because your body needs it for water storage and energy. If water cannot be properly stored, because of too little carbohydrate, you lose weight while on the diet... but the weight returns again as soon as you eat the necessary carbohydrates.