Do You Want To Lose Weight ? Try The Low Carb Diet
The Keto Diet favoured by celebrities such as Kim Kardashian and Megan Fox, is a high-fat, very low-carb regime.
The idea is that eating minimal amounts of carbs will force your body to burn fat instead by turning fatty acids in your blood into ketone bodies.
The body (and brain) then uses these as fuel instead of glucose from carbohydrates.
Keto is a jazzed-up version of the age-old low-carb, high-fat approach, which was first written about by undertaker William Banting more than 150 years ago.
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.
Studies now show that there’s no reason to fear natural fats. Fat is your friend (here’s why). On a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
How does it work? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.
- Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
- Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
Eat when you’re hungry, until you’re satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low-fat products.
But not all carbs are created equal; just as there are good fats and bad fats, there are good carbs and bad carbs. The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead, eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the ‘good’ bacteria that live in your guts. Examples include vegetables, legumes – chickpeas and lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and rye.
Visual low-carb guides
Here are more detailed visual guides to the amount of carbs in common foods. Is a specific food item low or high in carbs?
AVOID THESE FOODS AS THEY ARE HIGH IN CARBS
SNACK ON THESE
THESE FOODS ARE VERY LOW IN CARBS
DRESSINGS AND SAUCES
Dr Michael Mosley
The Diet Doctor