Carbohydrates are broken down into sugar in the body, which gets stored as fat if not used as an energy source. Moreover, simple carbs (refined sugar, cakes, pastry, milk chocolate, etc.) are digested and absorbed quickly, which leads to blood sugar and insulin spikes. And after a period of overconsumption of simple carbs and regular spikes in insulin levels, the insulin stops signaling the cells to absorb sugar from the bloodstream. This leads to high blood sugar levels, making the body insulin resistant and prone to obesity, diabetes, hypertension, high cholesterol, etc. This entire process can be reversed by following a low-carb diet. When you consume less simple carbs, your blood glucose levels are in check, and your body starts to become insulin sensitive. This helps keep the metabolism running, prevents fat storage, and protects from obesity-related diseases.
Don’t think that a low-carb diet means you will be completely off carbs. You will consume a lot of complex carbs that are found in fruits, veggies, and whole grains.
Complex carbs are digested and absorbed much slowly and hence do not cause sudden blood sugar or insulin spikes. Also, they aid in proper bowel movement, thereby preventing constipation and slow metabolism.
Reducing carbohydrates drastically causes the body to go into a different metabolic state called ketosis, where it burns fat for providing fuel. Reduction in carbs results in lower insulin levels as the person is getting energy from ketones, little carbon fragments that are created by the breakdown of fat stores. This causes you to feel less hungry and shed excess weight since the body burns fat instead of burning carbohydrates.
Finally, a low-carb diet allows you to eat a lot of proteins and healthy fats that help build lean muscle mass, increase the transition time of the digested food, and help reduce inflammation.
Low-Carb Diet Plan Tips
- Consume 5 types of veggies per day.
- Consume healthy fats, such as nuts, olive oil, ghee, cheese, etc.
- Consume lean protein-rich foods, such as tofu, mushroom, legumes, chicken, fish, etc.
- Do not add sugar to your fruit or vegetable juice.
- Drink warm milk before going to bed to help you sleep better.
- Eat your meals at proper intervals (3-4 hours).
- Use less salt to prevent water retention in your body.