As your insulin levels decrease, so too do sodium (and water) stores in your body – leading to bloating, fatigue and general malaise.
Speak to an accredited practising dietitian to identify which diet best supports your health and lifestyle goals.
What is a carb?
Carbs are sugars and starches consumed to provide energy. Found in foods such as grains, fruits, vegetables and beans and peas. Our bodies use glucose from carbohydrates for cell energy production while any excess is stored in our livers or muscles and eventually converted into fat cells.
Gorin states that a healthy diet should include plenty of nutrient-rich carbohydrates; however, before making significant alterations to your diet it’s wise to consult a dietitian first.
Addition of low carb elements can help you both lose weight and improve health, though eating a well-rounded diet that includes protein, fiber, vitamins and minerals remains important. Be wary of foods high in dietary fat that could contribute to heart disease as well as processed foods containing added sugars which increase obesity risk as well as chronic diseases risk – for more health and wellness tips please check the INTEGRIS On Your Health blog.
What are the benefits of a low carb diet?
A low carb diet limits foods rich in carbohydrates such as processed sugars, starches and flour while still permitting fruits, vegetables and whole grains. Furthermore, added sugars and unhealthy fats should be limited.
Reduce carb intake to keep insulin levels down and use fat for energy, thus leading to weight loss.
Low carb diets offer an alternative to restrictive fad diets by allowing you to enjoy most of the foods you love without restricting yourself too severely, provided they do not contain excess sugar and saturated fats. But it is still essential to consume a variety of healthy foods to ensure you’re receiving sufficient nutrition.
Carbs provide energy to our bodies through complex carbohydrates that break down into simple sugars that are absorbed through our bloodstream and used by cells and the brain for fuel. Any extra glucose stored as glycogen in liver or muscle tissue or converted to fat.
What are the risks of a low carb diet?
Carbs provide energy when you’re active. Unfortunately, too much carb intake will lead to weight gain as fat stores accumulate in your body. A low carb diet helps you shed unwanted pounds by restricting carb consumption while increasing healthy fats and proteins intake.
Low-carb diets can be challenging to follow for extended periods, particularly at restaurants or social gatherings. Furthermore, such a diet could mean missing out on essential nutrients like fiber.
Fiber consumption is essential to helping lower risk for heart disease and other serious medical conditions, INTEGRIS dietitians advise eating foods such as whole grains, fruit, low-glycemic vegetables and high-fiber dairy.
How do I start a low carb diet?
Starting a low carb diet begins with visiting a physician or dietitian to understand its risks and benefits for you. Once this step has been taken, you should stock your pantry with healthy yet filling foods like meat, fish, eggs, vegetables grown above ground vegetables like lettuce as well as natural fats such as butter. Sugars and starchy foods (bread potatoes corn) should be avoided while whole grains and dairy should still be included – don’t forget berries are one of the lowest sources of carbohydrates that can add flair to yogurt recipes as snacks or snacks on their own!
Add plenty of non-starchy veggies, especially green leafy ones with high fiber counts that ‘counteract’ carbohydrates, into your daily carb count for added benefits. And be sure to get enough sodium as this may cause kidneys to expel extra sodium out of the body when drastically decreasing carb intake.
