Many diets promise to lower your cholesterol, help you lose weight and even give you more energy, but few are as potentially beneficial as a low-carbohydrate and low-sugar diet. A low-carbohydrate diet limits foods such as bread, grains, rice, starchy vegetables and fruit, while emphasizing sources of protein and fat. Foods that are higher in protein and fat, while also low in carbohydrates and sugar, tend to give you sustained energy and lasting satiety for a healthy and balanced diet that helps you maintain your weight. Consult your doctor before beginning any new diet.
The Science
Carbohydrates are found in grains, dairy products, fruits, vegetables and legumes, as well as in sugary and sweet treats. During digestion, the body converts carbohydrates into sugar and as your blood sugar level rises, your insulin levels rise, the Wilstar website explains. Insulin sends blood sugar into your cells to provide your body with energy; your body stores extra sugar in your liver and muscles as glycogen.
The Foods
In general, a low-carb meal focuses on meat, poultry, fish, eggs and some vegetables, while excluding most bread, rice and pasta. According to the Low Carb Foods website, low-carb foods generally have low sugar content, but it is important to differentiate "good carbs" from "bad carbs." White rice, pasta and white bread are high in sugar and thus typically classified as "bad carbs." Brown rice, oatmeal and whole-wheat bread, meanwhile, are examples of complex, or "good," carbs. Discuss the types of foods to eat and those to avoid with your doctor or nutritionist to learn more about the diet plan that will work best for you.
Tips
A proper low-carb diet will allow your body to burn mostly fat while preserving lean muscle, but it is important to exercise while following this diet to increase your metabolic rate and the fat-burning effect. Consult your doctor before beginning any new exercise regimen. Since muscle weighs more than fat, you may see your body becoming smaller in size without seeing a drop in numbers on the scale, the Atkins Diet & Low Carbohydrate Weight-Loss Support website explains. For this reason, it is also essential that you check your measurements at regular intervals. In addition, when you follow a low-carbohydrate, low-sugar diet, you may experience cravings until the excess carbohydrates are cleared from your system, so eat when you are hungry, and as much as you need to satisfy your hunger --- but choose your snacks wisely.
Benefits
Lowering your consumption of carbohydrates and sugary foods, in combination with regular exercise, may yield a number of health benefits. Some of the most profound include fewer appetite swings due to more stable blood glucose levels, extra fat burning, increased metabolic rate, better blood-glucose control, improved insulin sensitivity, and improved cholesterol levels and lower triglycerides, which help to reduce your risk of developing heart disease, the Carbs Information website reports.
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