Carb Diet Plan: Designing an effective carb-controller plan
Three golden rules to follow…
Many weight-conscious have a popular belief that to lose weight, eating diet low in carbohydrates is a must. However, the ground reality is that, a diet extremely low in carbohydrates can have serious consequences on the body. The problem starts when one thinks of carbohydrates as a major obstacle in losing weight and hence, and prefers a diet that is extremely low in carbohydrates.
Let’s further discuss some of the major implications and effects of including a low-carb diet in your meal plan.
The acute (short-term) effects of low carbohydrate diet
Protein depletion: Remember, the main function of carbohydrates is that they supply glucose as an energy fuel to out body. Therefore, when no or insufficient glucose is available as a fuel, our body begins to use food protein as a source of energy. This depletes the body of optimum amount of protein required to perform important functions like protein synthesis, manufacturing of new cells (collectively called as tissues), muscles, hormones enzymes, and antibodies. This also severely affects the control of fluid balance in the body.
Ketosis: Usually, carbohydrates combine with fat particles to be used as a energy source. When body is deficient of carbohydrates, the body is also unable to burn fats properly. As a result, there is an incomplete breakdown of fats that results in the production of another product called ketone. Gradually, over the time, these ketones begin to accumulate in the blood and, as a result, also start coming in the urine as well, causing an abnormal condition called ketosis. Ketosis, itself, can cause many other symptoms like: vomiting, nausea, headaches, fatigue (tiredness), and dehydration.
Constipation: Remember, carbohydrates are also a rich source of fiber which ensures proper and smooth digestion of food. Therefore, because of this lack of fiber (or insufficient dietary fiber), constipation can also result.
Deteriorated physical efficiency: It has been observed that exercise and workout performance is markedly decreased in persons who are on a low-carb diet and could severely impact one’s normal workout schedule.
The chronic (long-term) effects of a low-carbohydrate diet
As discussed above, when the diet is deficient in carbs, the consumption of protein and fat increases which also gives rise to several other negative effects like:
Enhanced cancer risk: Studies have shown that the risk of several cancers e.g. cancer of gall bladder, urinary bladder, prostate, and colon markedly increases when the diet doesn’t contain enough fruits, vegetables, whole grain products, and beans.
• Enhanced stone & gout risk: If body consumes more proteins instead of carbohydrates, purines found in proteins are broken down into uric acid. Increased blood levels of uric acid can cause the formation of unique, needle-like crystals in our joints (a disease called as gout). Similarly, increased protein diets also enhance the risk of development of stones in kidney and gall bladder because of the same reason.
• More risk of osteoporosis: It has been proven in many clinical trials that high protein diets cause a gradual loss of calcium from the body and hence can lead to a disease of the bones known as osteoporosis (bones become soft and porous).
• Increased risk of cardiovascular disease: The risk of developing a heart disease is markedly enhanced with a low-in-carbohydrate and high-in-fat diet as usually if a diet is low in carbs, it is high in proteins, cholesterol and saturated fat.
The real question!
So, how one would know what carbohydrates to include and what not? The answer to this question is very easy. All you have to do is apply three basic rules (ILE) while selecting your carb diet:
RULE 1 – INCLUDE
You need to include the following in your diet:
1- Fresh fruits (Daily servings: 2-4)
2- Vegetables (Daily servings: 3-5)
3- Whole wheat bread, brown rice, bagels, cereals, muffins, , rolls, pasta, noodles, crackers and cereals (Daily servings: 6 to 11)
4- Beans, legumes and peas (Daily servings:1-2)
5- Dairy products that are low in fat / non-fat (Daily servings:3)
RULE 2 – LIMIT
You need to restrict the following in your diet:
1- Fruit juices (Maximum daily servings allowed: 1
2- Refined and processed white flour products (white bread, pies, hominy, pasta, cakes) (Maximum daily servings allowed:1
3- White rice (Maximum daily servings allowed:1
4- French fries (deep fried) (Maximum daily servings allowed:1
5- Fried vegetables (Maximum daily servings allowed:1)
RULE 3: ELIMINATE
You need to completely exclude the following from your diet:
Sweet desserts, sweet cookies, doughnuts, cakes, pastries, pies and candies, chips, cola drinks and other carbonated beverages, honey, syrups, jams, jellies and molasses.
Last but not least, a simple and easy carb diet plan, along with other essential ingredients of a balanced diet (proteins, fats, nutrients) would surely give you countless health and fitness benefits, while also increasing your workout efficiency and controlling your weight. The ultimate result is going to be a fabulous future with fit and fine body.
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