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A low-carb diet is a diet low in carbohydrates, such as those found in sugary foods, pasta, and bread. It's packed with protein, fat, and healthy veggies. There are many different low-carb diets out there, and studies show they can help with weight loss and improve health.
1. Low Carbohydrate Diet
There is some evidence that a low-carbohydrate diet can help people lose weight faster than a low-fat diet and may help them maintain that weight loss.
A new two-year weight loss prevention study using a new dietary strategy that compared different weight loss strategies, found that a healthy diet with a healthy ratio of nutrients The different macronutrients (carbohydrates, proteins, and fats) work equally well in the long run, and there is no speed advantage for one diet over another.
This study directly compared low-carb, low-fat and Mediterranean-style diets and found that after 2 years, weight loss and maintenance were better for the low-carb and low-carb diets. Mediterranean compared to a low-fat diet.
Diets also have different effects on heart disease risk factors .
Low-carb diets were most beneficial in reducing triglycerides, the main fat-carrying component in the blood, and also yielded the greatest increase in protective HDL cholesterol.
If you want to try a lower-carbohydrate diet, try to include some fruits, vegetables, and whole grains to provide essential vitamins, minerals and plant-based nutrition. In addition, some studies also show that a moderately low-carbohydrate diet can help the heart, as long as choosing protein and fat from healthy sources. A 20-year prospective study of 82,802 women looked at the relationship between a low-carbohydrate diet and heart disease; or a follow-up study that looked at a lower carbohydrate diet and the risk of diabetes. Women who ate a low-carbohydrate diet high in plant-based sources of fat or protein had a 30 percent lower risk of heart disease and about 20 percent lower risk of type 2 diabetes, compared with women who did not. Eat a high-carbohydrate, low-fat diet. But women who ate a diet low in carbohydrates, high in animal fat or protein did not see any such benefits.
From the studies that have been done, more evidence of heart benefits from a low-carbohydrate approach is also found. A healthy diet that replaced some carbohydrates with protein or fat did a better job of reducing blood pressure and bad LDL cholesterol than a healthier, more carbohydrate-rich diet.
Or the EcoAtkins weight loss trial compared a low-fat, high-carbohydrate vegetarian diet with a low-carbohydrate vegan diet high in protein and vegetable fats. While weight loss was similar on the two diets, study subjects who followed the low-carbohydrate EcoAtkins diet saw improvements in blood lipids and blood pressure.
Chế độ ăn ít Carbohydrate có thể giúp mọi người giảm cân nhanh hơn
2. Foods to Avoid to Practice a Low Carbohydrate Diet
To be effective in the process of practicing low-carbohydrate diet, it is necessary to avoid foods such as:
Sugar-containing foods: Soft drinks, juices, agave, candy, ice cream and many other products containing added sugar . Refined grains: Wheat, rice, barley, and rye, as well as bread, cereal, and pasta. Metabolic lipids: Hydrogenated or partially hydrogenated oils. Diets and low-fat products: Many dairy products, cereals, or crackers are reduced in fat, but contain added sugar. Highly processed food: If it looks like it was made in a factory, don't eat it. Starchy Vegetables: It's best to limit starchy vegetables in your diet if you're following a very low-carb diet. Besides, you must read ingredient lists even on foods that are labeled as healthy foods.
3. Low-carb foods should be used
You should judge your diet based on real, unprocessed low-carb foods. Includes:
Meats: Beef, lamb, pork, chicken and others; Grass-fed is best. Fish: Salmon, trout, cod and more; The best is wild-caught fish. Eggs: Preferably omega-3 enriched or processed eggs. Vegetables: Spinach, broccoli, cauliflower, carrots and many more... Apples, oranges, pears, blueberries, strawberries. Group of nuts: Almonds, walnuts, sunflower seeds, etc. High-fat dairy products: Cheese, butter, cream, yogurt. Vegetable fats and oils: Coconut oil, butter, lard, olive oil and fish oil. If you are trying to lose weight, be careful when making meals with cheese and nuts because they can easily cause you to overeat.
Đánh giá chế độ ăn của mình dựa trên những thực phẩm ít carb thực
4. Sample low carb menu for a week
Low-carb diets provide less than 50 grams of total carbs per day. However, you can eat slightly more carbs if you're active during the day.
4.1. Monday Breakfast: An omelet with various vegetables, fried in butter or coconut oil. Lunch: Yogurt with blueberries and some almonds. Dinner: Cheese sandwich without bread, served with vegetables and salsa. 4.2. Tuesday Breakfast: Bacon and eggs. Lunch: Burgers and leftovers from the day before. Dinner: Salmon with avocado and vegetables. 4.3. Wednesday Breakfast: Eggs with vegetables, fried in butter or coconut oil. Lunch: Shrimp salad with a little olive oil. Dinner: Grilled chicken with vegetables. 4.4. Thursday Breakfast: An omelet with various vegetables, fried in butter or coconut oil. Lunch: Smoothie with coconut milk, almonds and protein powder. Dinner: Steak and vegetables. 4.5. Friday Breakfast: Bacon and eggs. Lunch: Chicken salad with a little extra olive oil. Dinner: Stir-fried pork with vegetables. 4.6. Saturday Breakfast: Omelette with different vegetables. Lunch: Yogurt with berries, shredded coconut and some walnuts. Dinner: Meatballs with vegetables. 4.7. Sunday Breakfast: Bacon and eggs. Lunch: Smoothie with coconut milk, some cream, protein powder and berries. Dinner: Grilled chicken wings with some raw spinach. If your goal is to keep your carbohydrate intake under 50 grams per day, then you should eat plenty of vegetables and one fruit a day.
Bạn nên sử dụng thực đơn ít carb cho một tuần một cách khoa học nhất
5. Some Healthy, Low-Carb Snacks
If you don't need to eat much a day, maybe more than three meals but you can feel hungry and eat between meals, here are some healthy, easy to prepare, low carb snacks that can help fill you up:
A piece of fruit Fat yogurt One or two hard-boiled eggs Baby carrots Low-carb diets help limit carbs, such as carbs found in processed foods and sugar, pasta and bread. A diet rich in healthy proteins, fats, and vegetables. Studies have shown that they can lead to weight loss and improved health.
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Reference source: hsph.harvard.edu
