30 Day Low Carb Diet Plan

According to Dr. Jonny Bowden, low-carb diets are based on the idea that food has an effect on hormones. These hormones include the fat-storage and fat-release hormones. Insulin gets the most attention because it has a profound effect on blood sugar levels that cause hunger. A low-carbohydrate diet plan for 30 days is touted by Bowden to reduce your risk of high blood pressure, heart disease, obesity and type 2 diabetes.

Effects of Refined Carbohydrates

The modern American diet is characterized by refined carbohydrates such as soft drinks, cookies, baked goods, sugary sweets and other processed foods. According to Sandra Woodruff, refined carbohydrates are nutrient-deficient and contribute to weight gain. Simple or refined carbohydrates are rapidly digested and released into the blood stream as glucose. Glucose spikes insulin levels causing you to feel sugar cravings and hunger. According to Woodruff, eliminating refined carbohydrates in your 30 day diet plan sets you up for weight loss success.

Significance of Glycemic Index

The glycemic index is a measure that is used to evaluate how a food affects your glucose levels. Carbohydrate foods that have a low glycemic level increase satiety and maintain constant glucose and insulin levels. Complex carbohydrates such as non-starchy vegetables, fruits, legumes and whole-grain products are low on the glycemic scale. Complex carbohydrates can be assimilated into your low-carb diet.

Types of Vegetables

Non-starchy vegetables are low in calories, fat, cholesterol and carbohydrates. Vegetables tend to be high in vitamins and minerals. According to Sandra Woodruff, the nutrients vegetables provide protect you against diseases such as type 2 diabetes, hypertension, heart disease and stroke. Consume plenty of artichokes, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumber, onions and dark green leafy vegetables.

Function of Protein

Protein is an essential part of a healthy low-carb diet plan. Its function is to build and repair body tissues and muscles. Dr. Jonny Bowden says that proteins contain amino acids that are the building blocks for constructing your tissues and muscles. Animal proteins such as meat, fish, dairy and eggs are complete proteins because they contain all the essential amino acids. Choose animal proteins that are low in saturated fats. Legumes, nuts and seeds are plant sources of protein but are incomplete proteins.

Types of Fats

Moderate amounts of fat are permitted in your 30 day low-carb diet plan. The three types of fat are saturated, monounsaturated and polyunsaturated. Saturated fatty acids are linked to high blood cholesterol and coronary heart disease. Monounsaturated and polyunsaturated fats can actually protect the heart and prevent cancer. Add more unsaturated fats into your diet from olive oil, canola oil, avocados, fish, nuts and seeds.