Most of the time people looking for low carb diet information are those people suffering from carbohydrate intolerance. There are also some people following high protein and low carbohydrate diet to meet certain specific short term weight loss goal. Again, some people would just follow a diet plan because it works for others. This is the very mistake that leads to weight loss failure. There is no common diet plan for everyone.
Do your research before following a diet plan
Before taking a diet plan into consideration you must first determine your body type, genetic variations, weight loss goal, training and physical activities. Based on these differences you can come up with the right diet plan which is best suitable for you. This is true even those people with carbohydrate intolerance. Almost everyone will have their own unique nutrient ratios that work the best.
Who need high protein low carb diet
Some people are highly sensitive to carbohydrate and need to maintain a low carbohydrate intake to stay lean. Carbohydrate intolerance is common with endomorph body type. People with such sensitivity experience a sharp rise in their blood sugar and insulin level when they take carbohydrates. This sharp raise in their blood sugar and insulin level promotes fat storage easily. However, please keep in mind that these are exception and not a common diet formula which everybody can follow to lose weight.
Carbohydrate definition
The most important low carbohydrate diet information is the carbohydrate definition:
Very high carb diet 60 – 70%
High carb diet 55 – 60%
Moderate carb diet 40 – 50%
Low carb diet 25 – 35%
Very low carb diet 5 – 15%
Downside of Low carb diet
Carbohydrate is the most preferred source of energy for body functions and it is known as the premium fuel of the body. When you consume less carbohydrate your energy level will be very low and your body will not function efficiently. This is the reason why maintaining a high protein and low carbohydrate diet through out the year is counterproductive and unhealthy. Low carbohydrate diet approach to fat loss is effective but it has to be limited only to meet certain short term weight loss goal.
Substitute carbohydrate with protein and good fats
Following a low carbohydrate diet and low calorie diet will help you lose significant amount of body weight. However, it can also cause muscle loss and your body can enter into starvation zone as well. So, when you maintain a low carbohydrate diet, the decrease in carbohydrates consumption has to be correspondingly increased with proteins and some good fats. Again, the ratio of protein to carbohydrate will depend on your body type and metabolism which can only be determined through research and trail.
In most cases, moderate carbohydrate diet (40% carbohydrates, 30 – 40% proteins and 20 – 30% fats) is generally good enough to speed up your fat burning process including endomorph body type. Keep in mind that the starting baseline of carbohydrate consumption for both women and men is 50 – 55% of total daily calories. If you want to follow low carbohydrate and very low carbohydrate diet plan you must first seek doctors and specialists consultation.
Good carbohydrate and bad carbohydrate
There are primarily two types of carbohydrates:
Simple carbohydrate
Complex carbohydrate
From these two carbohydrates they are further categorized into starchy and fibrous carbohydrates, high glycemic and low glycemic carbohydrates.
Taking quality Carbohydrates is as important as taking the right quantity of carbohydrates. Complex carbohydrate is the best carbohydrate. It helps to lose body fat and maintain muscle.
The advantage of taking complex carbohydrate is providing sustained energy level to the body without increasing blood sugar. It takes longer time to digest and have higher thermic effect of foods which make you feel fuller.
