Simple Way To Weight Lose Diet—But Is It Safe?
weight loss diet or Low carbohydrate diets have been popular for years. But I recently heard about a carbohydrate-free diet, and that’s what caused my concern. Depending on what you choose to eat, a carbohydrate-free diet may be more restrictive than the quito diet. Although there is no exact limit to the fines allowed per day, this approach essentially involves the elimination of as much carbohydrate as possible. Given that vegetables usually contain 3 to 4 grams of pure carbohydrates (ie grams of total carbohydrates minus fiber grams) per cup, and that ounces of nuts provide almost the same thing, a carbohydrate-free goal really eliminates more foods that protect from Health Diet.
This approach reminds me of the fat-free butter I encountered when I became a nutritionist for the first time, because it drives a philosophy that goes to the extreme. A few years ago, when fat was mutilated, I saw clients who became crazy with avoiding fat at all costs. If something contains half a gram of fat per meal, it will be removed, for fear that that half gram exceeds too many full fines at the end of the day. This mentality filled the fat void with carbohydrates and sugar, eventually leading to weight gain and a range of side effects of fat loss, from dry skin to hormonal imbalances.
As with fat, the focus with carbohydrates should be quality and balance, not exclusion. It’s quite true that there are some bad carbohydrates, such as processed grains and refined sugar; but that’s just part of the carbohydrate story. Here’s a measurement I use with my clients: Some types of exercise may cause injury. But this is true, it does not mean that you should avoid working completely. The goal of the exercise is to participate in the type and amount appropriate to win the benefits. The same applies to carbohydrates.
Healthy weight loss, maintenance and prevention of diseases such as diabetes do not require maximum carbohydrate limits. In fact, the side effects of trying to eliminate all carbohydrates have a major impact on both quality of life and health. Here are four to consider.
You could miss the important food
Carbohydrate reduction dramatically reduces the intake of many of the main nutrients found in foods that are avoided or limited, including vitamins, minerals, antioxidants, fiber, prepaytoc (more in this below), and even healthy fats. There is no multi-vitamin supplement or powder capable of replacing innumerable protective nutrients that stop appearing to work in the body. This deficiency can affect the immune and cognitive health functions and increases the risk of chronic diseases, including heart disease and Alzheimer’s disease. In fact, in blue areas – areas in the world where people live longer and healthier – diets are mostly dependent on plants and the proportion of carbohydrates is relatively high.
Avoiding carbohydrates can lead to poor digestive health
The recommended daily target for fiber is at least 25 grams per day. These important nutrients are present only in foods that contain carbohydrates. The fiber-rich diet is associated with a lower risk of heart disease, stroke, high blood pressure, diabetes, obesity and some gastrointestinal diseases. Certain types of fiber also act as polyparathytes, which act as food for beneficial intestinal bacteria that support immunity, anti-inflammatory and mental health. Fiber supplements are available, but research suggests they do not provide the same benefits as fiber derived from whole foods.
You may experience low-carb flu
You may have heard about the Quito flu. This happens when someone adopts the Quito diet for the first time, with symptoms that may include headaches, brain fog, irritability, dizziness, nausea and muscle aches. This happens because your mind, which typically uses up to 60% of all the carbohydrates you eat, must adapt to a different fuel source. But just the ability of your body to adapt does not mean it is perfect. The same goes for giving up carbohydrates. Again, it is not necessary to lose weight or perfect health, so why are you being tortured?
There may be social and psychological side effects
An extreme diet makes social eating a challenge. I have heard many stories from customers about how their strict diet has avoided meeting friends and family or making them obsessed or afraid to eat. Others who can not keep the restrictions, and therefore fall off the cart, often feel very guilty and even depressed. Continuing to develop and stop a strict diet is a pattern that can turn into serious eating disorders and crush people’s quality of life and mental health. In addition, a systematic review of 11 studies concluded that diets containing healthy carbohydrates were associated with marked improvements in emotional well-being, including depression.
Bottom line: A carbohydrate-free diet is not necessary or recommended for either long-term weight loss or optimal health. In fact, recent research has shown that a vegetarian diet includes whole foods high in fiber. Monounsaturated fats such as avocados, olive oil and nuts. And plant proteins, such as lentils and beans.