What are the benefits of a low-carbohydrate diet?

Hi,

Thank you for stopping by!

I am here to provide expert opinion on your medical issues.

Consuming high carbs leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body. It causes obesity, due to which metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS can occur. Your current weight is defined by your current diet and activity, which is 70 percent from diet and 30 percent from exercise. For a customized diet plan, need more details like height, weight, age, and medical issues. Based on that, I can calculate your total calorie intake and out of 100 percent calories intake 44 to 55 percent should come from a combination of simple and complex carbohydrates.

Here are a few guidelines to follow.

Do's -

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat because they are high in fiber and help delay the process of sugar release from food.

2. Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be taken into the diet.

3. Take small and frequent meals.

4. A brisk walk for a minimum of 30 minutes five days a week is compulsory.

5. Regular self-monitoring of blood sugars is extremely important.

Do not -

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices are to be avoided because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels and weight gain.

3. Fruit-flavored yogurts are usually low in fat but high in sugar. It is best avoided.

4. Avoid breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Avoid honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour can quickly raise your blood sugar levels, leading to weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, and raisins are high in glycemic index, and hence, need to be avoided.

8. Starchy vegetables like potatoes, yam, Colocasia, beetroot, and corn need to be avoided.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies which have a very high salt content, use a salt substitute)

I hope this information will help you. Please revert in case of more queries.

Thank you.