Locarb diet is a type of food pattern that limits the amount of carbohydrates.. There are different types of this diet, some of which have less carbohydrates than others.

Researchers associate following low-carb diets with many benefits, including weight loss and improved blood sugar. However, some of these diets may have disadvantages or limitations that may not be suitable for everyone.

In this article from GCORP LLC magazine, we decide to introduce you to some examples of the Locarb diet and the benefits and advantages of this type of diet... Stay with us until the end of this article.

What is the Locarb diet?

The Locarb diet is a diet plan where less than 26% of total daily calories come from carbohydrates. This amount of carbohydrates is less than 130 grams for those on a 2000 calorie diet.

Locarb regimens usually fall into one of two categories:

• Very low carb diets: Provides less than 10% of daily calories from carbohydrates or has less than 50 grams of carbohydrates.. The ketogenic diet (keto) is considered an example of a very low carb diet.
• Low-carb diets: contains less than 130 grams of carbohydrates or provides less than 26% of the calories needed by the body from carbohydrates... The most common types of this type of diet are the Atkins diet and the Dukan diet.

Low-carb diets are much lower than recommended by health organizations.... According to these organizations, 45 to 65 percent of the daily caloric needs should be allocated to carbohydrates. This provides both the nutrients the body needs and reduces the risk of chronic diseases.

Locarb diet types

Currently there are different types of low carb diets, each with different recommendations and rules... Here are some examples:

• Ketogenic Diet: The keto diet is one of the most popular low-carb diets and is usually used for weight loss and blood sugar control. There are several versions of the keto diet, all of which are high in fat and limit carbohydrates to less than 50 grams per day.
• The Atkins Diet: The Atkins Diet is a type of low-carb diet that is divided into four phases....In the first phase, carbohydrate intake is reduced to 20-50 grams per day....but in the final phase, most people switch to a more balanced pattern of low-carb dieting.
• South Beach Diet: In addition to reducing carbohydrate consumption, this diet encourages you to eat lean meat and healthy fats... In the first stage, the consumption of grains and fruits is prohibited.
• Palestinian diet: This diet mimics the eating patterns of our hunter-gatherer ancestors and is naturally low in carbohydrates.
• Dukan diet: This diet is high in protein and low in fat and limits carbohydrates.. Dukan's diet is divided into four stages to help you reach your desired weight.

There are other low-carb diets, some of which have no specific rules other than limiting carbohydrate intake to less than 130 grams per day.

Learn more: The Ice Diet

Food items allowed in the Locarb diet

When you follow the locarb diet, you should limit high-carbohydrate foods and give priority to foods containing fat and protein. The list of allowed foods depends on the type of diet you are on. But in general, it is recommended to focus on eating the following foods:

• Non-starchy vegetables: Asparagus, Kale, Broccoli, Spinach, Zucchini, Onion, Tomato, Cucumber, Cauliflower and Artichoke
• Proteins: Chicken, turkey, fish, eggs, steak and low carb protein powder
• Nuts and seeds: Almonds, cashews, walnuts, hazelnuts and sugar-free nut butters
• Fats and oils:olive oil, coconut oil, avocado and avocado oil
• A limited amount of low-carb fruits: Strawberries, blueberries, coconuts, limes and oranges
• Spices: basil, garlic, ginger, rosemary and parsley
• Carbohydrate-free drinks: bitter coffee, herbal teas and water

Forbidden foods in the locarb diet

When following a low-carb diet, you should limit or completely avoid carbohydrate-rich foods and beverages... High-carb foods and beverages include:

• Bread, pasta and sweets
• Grains such as oats, barley, rice and kiona
Sweeteners and sugar-rich foods such as honey, sugar, maple syrup, corn syrup, sweet yogurts, ice cream, and sweet breakfast cereals High-carb snacks such as pretzels, chips, crackers, and granola Legumes and starchy vegetables including corn, potatoes, squash, sweet potatoes, peas and lentils.
• Many fresh and dried fruits such as grapes, bananas, peaches, pineapples, apples and raisins
Sweet spices such as ketchup and barbecue sauce
• Sweet drinks such as soda, juice, sweetened sports drinks, and sweetened tea or coffee

If you follow a low-carb diet, you can still include some of the foods above, including starchy fruits and vegetables, in your daily routine.

Read more: What should we eat for high blood pressure?

Locarb diet benefits

Among the most important benefits of low carbohydrate diets, the following can be mentioned:

1.... Weight loss

Most people use the Locarb diet to lose weight. Research has shown that this type of diet is useful for weight loss, at least in the short term.

2... blood sugar control

Low-carbohydrate diets reduce fasting and postprandial blood sugar and treat insulin resistance, so they may be recommended for blood sugar regulation.

Read more: What is the Canadian diet?

3... Prevention of heart disease

Based on research, low-carb diets can improve some of the risk factors associated with heart disease, including high triglyceride levels, lower good cholesterol (HDL) and increased insulin levels.

Of course, to enjoy these benefits, you should use healthy, unsaturated fats instead of unhealthy fats (fats found in processed meats, fast foods, and fried foods) that raise bad cholesterol (LDL) levels... Fish, nuts, olive oil, and avocados are good sources of healthy fats.>

Locarb diet side effects

Very restrictive diets, such as the ketogenic diet, have more complications than diets that are less restrictive in carbohydrates because they eliminate many healthy foods such as fruits and vegetables and may lead to deficiencies in fiber and other nutrients over time. In addition, they can increase the risk of certain diseases, such as high cholesterol.

Read more: What is uremic diet?

According to experts, very low carb diets are not suitable for certain populations, including people with liver failure and pancreatitis (inflammation of the pancreas) due to high nutritional restrictions. Locarb diet is not recommended during pregnancy and breastfeeding.

Diets that are less restrictive may be safe for most people. However, it is best to consult with a nutritionist before starting a new eating plan. This is especially important if you are sick or taking medication.

An example of a locarb diet

Low-carb foods can be nutritious and delicious... Here is a sample low-carb diet for one day that you can use as a guide:

• Breakfast: Omelet (eggs, mushrooms, spinach and cheddar cheese) with avocado
• Lunch: Salmon with asparagus and cauliflower
• Snack: high-fat Greek yogurt with sunflower seeds and strawberries
• Dinner: Turkey with non-starchy vegetables

To ensure that you get enough fiber and nutrients, it is best to use low-carb vegetables and fruits in all your meals and snacks.

Read more: What is the fasting diet?

Endword

Low-carb diets have many health benefits, however, they are not suitable for all people and may cause side effects.... Due to the differences in the needs of different people and the complexities of diet adjustment, it is recommended to consult a nutritionist to get a weekly plan for the Locarb weight loss diet.

You can use the services of GCORP LLC to consult a nutritionist to set up a low carb diet or any other type of diet.. GCORP LLC has provided you with the possibility to easily communicate with a nutritionist online or other professionals in person and face-to-face.

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