![]() “When people get the diet right by limiting carbs, eating moderate amounts of protein and embracing fat, they feel full and naturally restrict calories without having to count them,” Jeff Volek, RD, Ph.D., professor at Ohio State University, previously told .Ī study published in the Journal of the American College of Nutrition found that for people with Type 2 diabetes, diets that were low in carbs helped them lose weight and reduce the medication they needed to take to control of their diabetes. Some experts say this approach is more effective and more sustainable than counting calories. According to the Mayo Clinic, low-carb diets might help prevent or improve metabolic syndrome, diabetes, high blood pressure and heart disease. Sticking with a low-carb eating plan may help you maintain weight loss, though. “Research also suggests a tendency to regain any lost weight when eating patterns return to normal,” she says. ![]() With low-carb dieting, you might see improvements in blood sugar levels and weight loss, Jen Bruning, registered dietitian, tells. What are the benefits of a low-carb diet? ![]() “If you want to eat more healthfully and lose weight, you have to think about what your body needs and your health needs, not just your weight-loss needs,” Taub-Dix says. The sugar has no nutritional value except for energy. The fruit might have fiber and antioxidants. The bread has fiber, vitamins and minerals, and can help you feel full. “Those food all have completely different health profiles,” she said. A slice of whole-grain bread, a small piece of fruit and four packets of sugar could all have about 15 carbs. As a comparison, the Dietary Guidelines for Americans recommend 225 to 325 grams a day as part of a healthy eating plan that doesn't try to limit carbs.īonnie Taub-Dix, a registered dietitian and author of “ Read It Before You Eat It: Taking You from Label to Table,” points out that carbs aren’t all nutritionally the same. The strictest diets aim to cut carbs down to zero. Different plans cut carbs down to different levels. So what does a reduced-carb diet actually look like? There are as many ways to do it as there are people. You can’t totally ignore calories, but just keeping your carb portions smaller does a lot of that work. It’s also possible to follow while still eating at your favorite restaurants, cooking for a family, or keeping a few indulgences in. It doesn’t force your body into ketosis, but this type of plan makes it easier to control blood sugar and maintain a healthy weight without feeling deprived. There’s a lot of variation from person to person, and it’s important to talk with your doctor to make sure it’s right for you, but a low-carb eating style is more like 30-40% of calories from carbohydrate, 30-40% fats (emphasis on the fish- and plant-based ones) and 30% protein. You don’t have to pay much attention to calorie counting, but you do have to pay very close attention to even small amounts of carbs. It’s a restrictive format that some people swear by, but for many, it’s a struggle to sustain long term. ![]() A heart healthy diet averages about 50% of calories from minimally-processed carbohydrate sources, but even more can be healthy - most good quality plant-based diets will be at least 60% high fiber, with complex carbohydrates.Ĭonversely, ketogenic diets are extremely low in carbohydrate, requiring fewer than 5% of calories coming from carbs in order to keep you in a special metabolic state called ketosis, which usually results in rapid weight loss. A general, heart-healthy diet high in whole grains, fruits and vegetables is often a dietitian’s first pick because the best-studied diets that are most effective at reducing chronic disease risk fall into this category.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |