Three golden rules to follow…

Many weight-conscious people have a popular belief that to lose weight, eating a diet low in carbohydrates is a must. However, the 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 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 our bodies. 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 the optimum amount of protein required to perform important functions like protein synthesis, manufacturing of new cells, tissues, muscles, hormones enzymes, and antibodies. This also severely affects the regulation of fluid balance.

Ketosis: Usually, carbohydrates combine with fat particles to be used as an energy source. When the 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 a by-product called ketone. Gradually, over the time, these ketones begin to accumulate in the blood and start coming out in the urine as well, causing an abnormal condition called ketosis. Ketosis, itself, can cause many other symptoms like: vomiting, nausea, headaches, dizziness, 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 a lack of fiber, constipation can also result.

Deteriorated physical efficiency: It has been observed that exercise and fitness 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 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.

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 the body consumes more proteins instead of carbohydrates, purines found in proteins are broken down into uric acid. Increased levels of uric acid in the blood may lead to needle-like uric acid 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 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:

    Food type    Daily servings
1    Fresh fruits    2-4
2    Vegetables    3-5
3    Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice    6 to 11
4    Beans, legumes and peas    1-2
5    Dairy products that are low in fat / non-fat    3

RULE 2 – LIMIT

You need to limit the following in your diet:

    Food type    Daily servings
1    Fruit juices    1
2    Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)    1
3    White rice    1
4    French fries (deep fried)    1
5    Fried vegetables    1

RULE 3: ELIMINATE

You need to completely eliminate 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-controlling plan, along with other essential ingredients of a balanced diet (proteins, fats, nutrients) can 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 a fit and fine body.