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A low-carbohydrate diet restricts carbohydrates, called “carbs,” like grains, starchy vegetables, and fruit. A low-carb diet emphasizes foods high in fat and protein. Low-carbohydrate diets come in a wide variety. There are restrictions on the kinds and quantities of carbs you can eat for each diet.

Typically, a low-carb diet is utilized to lose weight. In addition to helping people lose weight, some low-carb diets may lower their chance of developing metabolic syndrome and type 2 diabetes.

Why You Might Follow a Low-Carb Diet

  • You may choose to follow a low-carb diet because:
  • You want a diet that restricts some carbohydrates to help you lose weight.
  • You want to change your eating habits in general.
  • Enjoy the type and amount of food used on low-carb diets.

Consult your doctor before starting any weight-loss program, particularly if you have a medical condition like diabetes or heart problems.

Typical Foods For a Low-Carb Diet

A low-carb diet often emphasizes proteins and a few non-starchy veggies. Grain, legumes, fruit, bread, sweets, pasta, starchy vegetables, and occasionally nuts and seeds are typically restricted in a low-carb diet. However, specific low-carb eating regimens permit modest amounts of entire grains, fruits, and vegetables.

On a low-carb diet, the average daily limit of carbohydrates is between 0.7 and 2 ounces (20 and 57 grams). These carbohydrate levels yield 80–240 calories. Some low-carb diets severely restrict carbohydrate intake at the beginning of the diet. Then, over time, these diets permit carbohydrate intake to rise.

In contrast, the Dietary Guidelines for Americans advise that between 45% and 65% of daily calories come from carbohydrates. Consequently, if you consume or drink 2,000 calories per day, carbs

Results Weight Loss

Most people can lose weight by limiting calories and increasing their physical exercise. It would help if you consumed 500–750 fewer calories each day to lose 1–1.5 pounds (0.5–0.7 kilos) per week.

Low-carb diets, particularly low-carb diets, may cause a more significant short-term weight loss than low-fat diets. However, most research suggests that the advantages of a low-carb diet aren’t really significant at 12 or 24 months of age.

Low-carb diets may help you lose weight for reasons more than just cutting back on calories and carbohydrates. According to some research, you might reduce your weight because the additional protein and fat make you feel satisfied for longer. You can eat less by having a more prolonged feeling of fullness.

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