Good Carbs Bad Carbs

A low-carbohydrate diet improves your overall health not just focusing on weight loss.

It should be based on whole unprocessed foods and healthy carbohydrate sources.

Low carb junk/processed foods are a bad choice.

Include carbohydrate fibre rich sources like dals and kidney beans. For  a moderate carb intake try to include unrefined starch sources like potatoes, sweet potatoes, oats, rice and other non-gluten grains, Milk, curd, soya and Paneer.

Limit added sugar and refined wheat.

Moderate Carb Intake100-150 Grams Per Day

 It is ideal for people who are lean, active and simply trying to stay healthy and maintain their weight.

It is very possible to lose weight at this carbohydrate intake, but it may require you to count carbs. You can eat:

  • Healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.
  • All the vegetables available.
  • Several pieces of fruit per day.

50-100 Grams Per Day

This range is great if you want to lose weight while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carbohydrate sensitive.

Carbs you can eat:

  • Minimal amounts of starchy carbohydrates.
  • Plenty of vegetables.
  • Maybe 2-3 pieces of fruit per day.

20-50 Grams Per Day

This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.

When you eat less than 50 grams carbohydrate per day, your body goes into ketosis, supplying energy for the brain through so-called ketone bodies. This is likely to suppress your appetite and cause you to lose weight automatically.

Carbs you can eat:

  • Plenty of low-carb vegetables.
  • Some berries, maybe with whipped cream.
  • Trace carbs from other foods like avocados, nuts and seeds.

 For physically active people or those who want to maintain their weight, an optimum range of 100-150 grams per day is prescribed. For people who have metabolic problems, going under 50 grams per day is ideal.

Fat Burning Process

1) Low-carbohydrate diets reduce your blood levels of insulin, a hormone that brings the glucose (from the carbohydrates) into cells. Insulin enhances fat storage.

2) Insulin also tells the kidneys to store sodium. That’s why high-carbohydrate diets can cause excess water retention.

When you reduce carbs, insulin goes down and your kidneys start shedding excess water.

Initially people lose a lot of water weight on a low-carb diet. Weight loss will slow down subsequently and the fat will be lost from your fat stores.

3) Low-carb diets are particularly effective at reducing the dangerous fat in your abdominal cavity (belly fat), which can cause many diseases.

New low-carb eaters will need to go through an adaptation phase where your body is getting used to burning fat instead of carbs. After this is over you can have more energy than before.


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