Secret low carb diets for weight loss and proper heart function

A low carb diet, otherwise known as low-carbohydrate diet are meal plans that have less of carbohydrates as the name suggests and more of protein and healthy vegetable.

Typically the carbohydrate being referred to here can be found in food in pasta, bread and sugary foods.
There are different types of low carb diets and we will present a number of them in this post.

Our main focus however is to tell you about those that helps to improve heart function and to to some extent how they can help you lose weight naturally.

Before we get into the core of this blog post, please note that there is substantial research that shows that need a low carb diet rather than a low fat diet if you intend to lose weight naturally.

This month of October, we are focusing on some health diets and how they can help you improve your health. You can read about our previous post on Ultimate list of organic low-fat meals.

Researchers at Tulane University randomly assigned 148 men and women to follow either a low-carbohydrate diet or a low-fat diet. None of the participants had heart disease or diabetes when the study began.

Participants assigned to the low-carbohydrate diet were told to maintain an intake of digestible carbohydrate – meaning total carbohydrate minus total fiber – of less than 40 grams daily.

Those assigned to the low-fat diet were told to maintain less than 30 percent of their daily energy intake from fat, with less than 7 percent coming from saturated fat and 55 percent from carbohydrates. Neither diet included a specific calorie or energy goal. And the participants in each group were asked to avoid changing their physical activity levels during the study.

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After a year, people on the low-carb diet had greater decreases in weight, fat mass and other cardiovascular disease risk factors, such as cholesterol levels, than those on the low-fat diet.

Those in the low-carb group lost an average of almost 8 pounds more than those in the low-fat group and blood levels of certain fats that are predictors of risk for heart disease, also decreased more in the low-carb group.

After a careful glance through our food shelves, we discovered the following low carb foods which will be healthy for you.
  • Vegetables
  • Non-gluten grains
  • Fruits
  • Nuts
  • Seeds
  • Fish
  • Tubers
Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

  • Meat: Beef, lamb, chicken and others. Grass-fed is best.
  • Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
  • Eggs: Omega-3 enriched or pastured eggs are best.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
  • Fruits: Apples, oranges, pears, blueberries, strawberries.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

You can refer to our guide on a healthy food diet for the month to get some idea on a healthy meal plan.
We understand that you may want to go for snacks that are low in carbohydrates too hence the list below for low carb snacks. Again, they are not so expensive.

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Healthy Low Carb Snacks for you

Let us not pretend we never crave for something to munch on even after eating. We all do.

While some are able to keep the discipline and decided not to eat anything in between until the main meal, either lunch or dinner, others are unable to.

And that is not as terrible. In case need to grab some snack in between meals and desire something low carb, here is a list of them you can go for.

  • A Piece of Fruit (Apple, Banana, Orange etc.)
  • Full-fat Yogurt
  • Hard-boiled egg
  • Carrots
  • A Handful of Nuts

Low-fat bread stick

A Simple Low Carb Shopping List

Curled from healthline: A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.

Try to choose the least processed option that still fits into your price range.

Try to choose the least processed option that still fits into your price range.

• Meat (Beef, lamb, pork, chicken, bacon)
• Fish (Fatty fish like salmon is best)
• Eggs (Choose Omega-3 enriched or pastured eggs if you can)
• Butter
• Coconut Oil
• Lard
• Olive Oil
• Cheese
• Heavy Cream
• Sour Cream
• Yogurt (full-fat, unsweetened)
• Blueberries (can be bought frozen)
• Nuts
• Olives
• Fresh vegetables: greens, peppers, onions, etc.
• Frozen vegetables: broccoli, carrots, various mixes.
• Salsa Sauce
• Condiments: sea salt, pepper, garlic, mustard, etc.

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Health eating!

This is an original article. Feel free to leave comments and questions below this post.

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