7 Steps to Follow a Low-Carb Diet Properly
We have all probably heard the term “hangry” – a term that’s a combination of angry and hungry. Many people who try to avoid all carbs at all cost have probably felt this feeling at least once. Individuals believe that in order to control the blood sugar or get in better shape, we need to eliminate all carbs.
Yes, some studies suggest to restrict carbs and that to be the primary treatment when it comes to type 2 diabetes. But, we should know that we don’t need to eliminate all carbs from our diet.
Furthermore, people that have tried to be on a diet that is low in carbs know how difficult and challenging that can be. They cannot sustain for a long period of time, and then eventually their problems with the blood sugar come back, and they end up gaining back their weight. And moreover, they spend months of deprivation.
There is a better way, however, with which we can still consume some of the foods we enjoy and not feel hangry.
Every time we consume a carbohydrate, the body redirects the glucose from the bloodstream to the cells. Then the pancreas is the one that has to do the job. The pancreas is the place where insulin lives.
What the insulin does is that it takes the glucose and distributes it to the fat cells and muscles, and here it is either stored as fat or used for energy.
The insulin can actually be our friend if everything is like it should be. However, insulin can become our enemy if we eat the wrong things or if we overeat.
If there is excess insulin in the body it can lead to weight gain. But, do not worry there is an easy way to maintain a diet that will be low in carbs.
Here Are The 7 Steps For Low-Carb Diet
1. Listen to the Body
This is very important because our body takes cares of us and keeps us alive. In return, we need to learn how to listen to our very own body.
Once we learn to do this, things will become a lot easier, especially about food.
One of the main things that our body does is that it tells us when to eat and it also tells us when to stop. However, how well do we pay attention?
We need to know how the process happens. Our cells deplete and look for food and then the stomach releases ghrelin.
The ghrelin is also known as the hunger hormone. So that is when our body sends us signals to eat and when it is full the body releases leptin, and that is the sign that we should stop.
We need to learn when to stop. Also if we feel hungry and we decide to postpone the meal or to skip it that for sure will make us consume more and reach for carbs.
2. Plan Meals Around Healthy Fats and Lean Proteins
When on a low-carb diet do not buy foods such as low-carb drinks, chips, and bars.
Because these foods will eventually leave us with rebound binge, lack of satisfaction and also with increased hunger.
We need to opt for food that will be healthy and will satisfy us at the same time. Focus on foods that are rich in healthy fats and protein.
According to a study in 2011, when there is an increased amount of protein in our diet, it can help us become leaner and at the same time satisfy our hunger.
Protein options are beans, tofu, eggs, white meat poultry and fatty fish. Also, we can consume avocados, olive oil, nuts, and full-fat dairy.
3. Create Competition for Fructose
Most people tend to eliminate fruit when they get diabetes diagnosis because the fruit is considered as sugar.
But, we need to bear in mind that the fruit has its own role and that is to supply the body with free radical scavengers, and that can help reduce the risk of diseases.
We can try and pair protein and/or fats with fruits. The fructose i.e. the sugar in the fruit is actually easy to digest, the process actually slows down when there is also fiber.
If we consume apple with one tbsp. of almond butter, our body will need to metabolize fat which is good. Remember, the apple is rich in fiber.
4. Change of Meal Pattern
The time when we consume our meals plays a crucial role. According to one study made in 2016, people who adhered to feeding approach that was restricted felt less hungry.
They were following a pattern where the calories are actually front-loaded in the afternoon and the morning.
And their last meal was in the late afternoon. They made a more useful pattern to burn fat and carbs.
A similar approach is to skip dinner. Why? Because the internal metabolism clock of the body is more active during the day than in the evening.
Another study reports that when the participants ate late in the day, they gained weight. That is why we need to change the meal timing.
5. Stay Hydrated
Most people confuse dehydration with hunger. We need to drink plenty of water, tea, coffee and to consume foods that are rich in water.
6. Choose the Right Carbs
Our brain relies on glucose; it needs it in order to have a proper function. That is why when we eliminate carbs the blood sugar can drop.
And we might experience difficulties to think clearly, headaches, constipation, and fatigue.
We need to eat carbs in order to satisfy our brain and give it what it wants and at the same time to pay attention to the carbs we eat.
We need to make the right choice when it comes to carbs. Eat those that are rich in fat, protein, and fiber.
Those carbs are lentils, bean-based chips, quinoa, pasta options, nut-based crackers, sprouted whole grain bread, and seeds. These carbs will keep us full.
7. The Fiber Rule
The fiber is very important when it comes to getting fitter simply because our body cannot digest it.
What it does is that it slows the whole process of digestion, and it also aids the body to absorb nutrients.
Remember that we need to consume at least 4 grams of fiber for every 10 grams of carbs.
All things considered, in order to manage type 2 diabetes or to get a better shape eliminating entire food group is not necessary.
Choose the right carbs and do not overeat. Another thing we can do is to move a lot during the day.