You want to lose weight and you've probably heard of the low-carb diet. It's a diet that advocates a low-carb diet. But what is this low-carb diet, also called a low-carb diet? What is it composed of and what are its benefits? What are carbohydrates? Find out everything you need to know about the low-carb diet.
What are carbohydrates?
Carbohydrates, also called carbohydrates, are one of the main classes of nutrients found in food. Carbohydrates are made up of sugar molecules, which are then broken down and used by the body for energy.
There are two main types of carbohydrates:
- Simple carbohydrates: These are carbohydrates made up of simple sugars, such as glucose, fructose, and sucrose (table sugar). They are quickly digested and absorbed by the body, resulting in a rapid rise in blood glucose (blood sugar) levels. Foods rich in simple carbohydrates include candy, soda, fruit juice, and baked goods.
- Complex carbohydrates: These are carbohydrates made up of long chains of sugar molecules, such as starch and cellulose. They take longer to digest and provide a slower, longer-lasting release of energy. Foods rich in complex carbohydrates include whole grains, legumes, vegetables, pasta, and rice.
Carbohydrates play an essential role in our diet, but it's important to make wise food choices by favoring complex carbohydrates and limiting the consumption of simple carbohydrates, especially when combined with added sugars.
What is the low carb diet?
The Anglo-Saxon term "Low Carb" hides a diet based on low carbohydrate consumption. Generally speaking, the principle is to limit sugar and carbohydrate-rich foods, focusing more on protein- rich products and fats. It's a popular solution for people looking to lose weight without sacrificing the pleasure of eating.
The principles of the low-carb diet
The basic principle of the low-carb diet is to reduce carbohydrate intake. With this type of diet, carbohydrates should not represent more than 25% of total daily energy. You replace carbohydrate intake with protein and fat intake by turning to foods rich in protein and healthy fats, which become your main source of energy and provide a feeling of rapid and lasting satiety.
What foods should you favor in a low-carb diet?
During this diet, you must eliminate foods containing sugar or a lot of carbohydrates, such as industrial products and sugary products (spreads, cakes, sweets), starchy foods (pasta, potatoes, rice), and sugary drinks (soda, fruit juice). But this does not mean depriving yourself of everything. On the contrary, you have many low-carb foods at your disposal:
- Low-carb vegetables, such as spinach, broccoli, or Brussels sprouts,
- Low-sugar fruits, such as berries or avocados,
- Proteins, lean meat, fish, and eggs. A diet rich in protein helps maintain muscle mass, good health, and provides a lasting feeling of fullness.
- Healthy fats, from foods such as nuts, olive oil, or salmon, are essential for overall good health.
- Dairy products that are low in carbohydrates and high in fat such as butter and cheese.
We have weight loss meals and treatments specially developed for weight loss. Each meal is rich in protein, fiber, and low in sugar, providing 250kcal. It's your year-round slimming ally.
What are the health benefits of a low-carb diet?
Weight loss
The main benefit of the low-carb diet is undoubtedly weight loss and fat loss. By reducing your carbohydrate intake, your body is forced to draw on its fat reserves for energy, which will then trigger weight loss.
Better health
This low-energy diet also has health benefits. It helps regulate blood sugar levels, improve lipid profiles, and lower blood pressure, thereby reducing the risk of cardiovascular disease and type 2 diabetes.
Are there any precautions to take before starting a low-carb diet?
Before embarking on a low-carb diet or any other type of weight loss plan, it's important to take certain precautions. This type of weight loss diet may not be suitable for everyone, such as pregnant women. Therefore, it's essential to consult a nutrition and health professional before beginning. They can guide you and help you tailor your diet to your specific needs and weight loss goals.
The different types of low-carb diets for weight loss
There are several types of low-carb diets, and the choice depends on several factors, including your health, weight loss goals, and lifestyle. Here are a few.
- The Atkins Diet: This is undoubtedly the most well-known low-carb diet. Created in the 1970s by Dr. Atkins, this diet consists of four phases. The first phase is the strictest, with carbohydrate consumption reduced to less than 20 grams per day. Starchy foods, potatoes, bread, and carbohydrate-rich foods are completely excluded during this phase. In subsequent phases, carbohydrates are gradually reintroduced until the perfect balance is found.
- The ketogenic or "keto" diet: This diet takes carbohydrate restriction even further. Carbohydrates should not exceed 10% of your daily calorie intake. The keto diet aims to put the body into a state of ketosis, where it uses fat as its primary energy source instead of carbohydrates.
- The low-carb, low-glycemic diet: This diet focuses not only on the quantity of carbohydrates consumed per day, but also on their quality. It favors low-glycemic carbohydrates, which have less impact on blood sugar levels.
It's important to remember that everyone is unique and has their own metabolism. When it comes to weight loss, what works for some people may not work for others. It's best to consult a healthcare professional before starting a low-carb diet.
How to plan your meals while on a low-carb diet?
Planning your meals is a key aspect of a successful low-carb diet. Here are some tips to help you:
- Make a shopping list: Before heading to the supermarket, make a list of low-carb, low-sugar foods that you enjoy and that fit into your diet. This list can include vegetables, low-sugar fruits, lean proteins, nuts and seeds, and healthy fats like olive oil.
- Prepare meals in advance: Meal prep can make sticking to your weight-loss diet much easier. Plan your meals for the week, choose recipes based on the ingredients you have, and then store them in the refrigerator. This can help you resist the temptation to eat high-carb foods. There are many low-carb recipes available online today.
- Stay hydrated: Water is vital to our health, and this becomes even more important when you're following a low-carb diet. Make sure you drink enough water throughout the day.
- Eat enough fiber: Although low-carb diets limit the consumption of certain high-fiber foods, it's important to make sure you're getting enough fiber from permitted foods, such as low-carb fruits and vegetables.
In summary.
The low-carb diet is a low-energy, low-carb diet. It helps you lose weight and improve your health. However, like any weight-loss diet, it requires discipline, and your diet must be tailored to your body, needs, and lifestyle. Whether you choose the Atkins diet, the ketogenic diet, or another type of low-carb diet, remember that a balanced diet, a calorie deficit, and regular exercise are the foundation for weight loss. Some diets are more suitable for some people than others, which is why it's important to consult a nutrition and health professional before starting. They can tailor your meal plan based on your needs and goals.
