Why Following a Low Carb Approach is a Safe, Healthy and Effective

 
low carb College Nutritionist


What IS low carb?

A diet low in carbohydrates - which can mean a LOT of different things.

But generally, it means less than 150 grams of carbohydrates per day.

For me, this means 1 starch per day (1 starch is about 25 grams of carbohydrates).

Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, and potatoes.

This way, with room for the following foods which also, already contain carbohydrates!

  • non-starchy vegetables,

  • fruit,

  • salad dressings,

  • sauces,

  • dessert,

  • and protein and fat sources like - dairy, nuts, avocado

foods that contain carbs that aren't starches grains



This way! We very easily get to 100-150 grams of carbohydrates per day.

Glucose (carbs) is the #1 source of fuel for the body - but carbohydrates can be easily made by protein & fat through the process gluconeogenesis which you may remember from any biology class you took!

Here’s an article which explains it more in easy to understand language.


What are the benefits of a low carb diet?


Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:

  • reduce appetite (1) (helping weight loss be effortless!)

  • aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets (2,3,4) - AND weight is typically lost around the abdomen, which is the most dangerous location of body fat

  • lower blood sugar, blood pressure, and triglycerides, and raise HDL (the good kind) and improve the pattern of LDL (the bad kind) cholesterol (5,6) 


In addition, many ladies find eating fewer carbs:

  • Improves mental clarity

  • Reduces inflammation,

  • Decreases bloating, and

  • And improves skin complexion


Where can I learn more?

And! Here are some really excellent articles - they are heavily researched and science-based, I can’t recommend them enough!!

 


How do I start following a low carb diet?

If you’re interested in more, I’d love for you to check out my program!

I’ll walk you through how to EASILY do it - read the testimonials at the bottom of the page!


Citations:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873405/ 

  2. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1464-5491.2007.02290.x  

  3. https://www.nejm.org/doi/full/10.1056/NEJMoa022637  

  4. https://www.ncbi.nlm.nih.gov/pubmed/17684196 

  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595318/ 

  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/ 

  7. https://onlinelibrary.wiley.com/doi/full/10.1111/aphw.12121

  8. https://www.ncbi.nlm.nih.gov/pubmed/10028217


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