The Centers for Disease Control and Prevention recorded the adult American overweight and obesity percentages at 67 percent for 2005 to 2006. These numbers have prompted at least some to hit the gym. What many don't realize is that the true key to fat loss lies in the diet. While there are many different dieting options available, the low carb approach is one of the most popular.
Achieving Weight Loss
To lose weight, you must burn more calories than you consume. Because some of the best tasting foods are high in calories, this often means changing the foods you take in regularly. Many of these high-calorie foods also contain high amounts of carbohydrates. While carbs do provide the bulk of the energy that we run on, most of us take in more than we use.
Low-Carb Dieting
There are several different types of low carb dieting plans, as well as several definitions of low carb. The traditional low carb approach limits intake to complex carbs in the first meals of the day. This often means no carbs after lunch and a total of no more than 50g carbohydrates. This number is not set in stone, but rather a general guideline.
Ketosis
Extreme low-carb dieting is referred to as ketogenic. Only trace carb sources are consumed--primarily vegetables--with a bulk of the daily caloric intake coming from proteins and healthy fats. When the body is completely deprived of carbs for a consistent period of time, it goes into a state known as ketosis. Rather than burning carbs for energy, the body begins to burn fat, or ketones, as its primary fuel. These ketones also help to control hunger. This allows for faster weight loss.
Staple Foods
Removing carbs from the diet eliminates a bulk of the food options. There are a number of fat and protein sources to choose from. Stick to lean meat in the form of fish, chicken, beef and pork. Eggs also provide a high amount of protein per serving, along with healthy fats and amino acids. Eat natural peanut butter, nuts and avocados to complement the primary protein sources. Cooking oils are a good zero-carb option. Cheese and vegetables contain only trace carbs and should be used often.
Considerations
While the low-carb approach is an effective weight loss option, there is one major drawback. Some individuals simply don't perform well with a low carb intake. If, after some experimentation with low-carb dieting, you feel weak or drained, switch diets. With so many dieting options, there's no sense in jeopardizing your health or sanity to use a particular one.
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