What is a 'low carb diet'?

What is a 'low carb diet'?

When thinking about losing body weight, cutting down on carbohydrates comes to mind. Reducing the amount of carbohydrates in the diet for weight loss is also good to some extent. So now many people are starting to follow low carb diet and keto diet to control their weight.

Reducing carbohydrates in the diet not only helps in weight loss, it also gives us many other health benefits. But does the body need carbohydrates? Is a low carb diet equally beneficial for everyone? What to pay attention to before going on a low carb diet? A conversation with nutritionist Praniti Singh on this topic:

What is a low carb diet?

How many calories a normal person needs daily. 60 percent of it comes from carbohydrates, 25 percent from protein and the remaining 15 percent from fat. However, in a low carb diet, if 60 percent of the calories from carbohydrates are reduced to 5 to 10 percent, then that is a ketogenic low carb diet. Also, if you eat up to 30% carbohydrates instead of 60% daily, that is also a low carb diet.

What else does a low carb diet include? Like protein, fat?

In low carb diet, we remove carbohydrates from daily food. However, our body needs food for energy, so the amount of protein and fat in food is increased.

There are many sources of protein. Which protein is beneficial to take in it?

We consume 2,000 calories every day, of which 600 calories need to be taken from protein. Protein sources are both vegetarian and non-vegetarian. Fish, meat, eggs, milk, soy, pulses, legumes etc. are sources of protein. However, since milk and pulses also contain carbohydrates along with protein, fish and meat proteins are given more in a low carb diet.

What to use for fat or fat in a low carb diet?

Fat is one of the most important nutrients for a healthy body. Fat is necessary for the formation of cells in the body. Hormones and brain are also developed from fat. Fat is also needed to absorb vitamins like A, D, and E. Apart from providing energy to the body, fat also provides vitamin D.

Therefore, not only in low carb diet, the body also needs fat in other situations. Ghee and animal fats are often used for fat in low carb. Using a lot of ghee and animal fats can increase cholesterol and heart problems.

For good fats, it is better to use milled pure mustard oil, soybean oil and ghee instead of processed oil. Fats are also found in avocados, walnuts, almonds and almonds.

Should a low carb diet be done for a certain period of time or for life?

Diet should always be something that is easy. Do not think too much that this should not be eaten, that should not be eaten. If we eat natural and balanced food instead of processed food, we will control the weight, there is no need for a diet.

Be it a low carb diet or a keto diet, all are done only for a certain period of time. It is not done for a long period of time. In our Nepal, the most important dish is dal, rice and vegetables. In this case, we cannot leave the food we have eaten for a long time and only eat meat.

Carbohydrates are not bad in themselves, it is only because we eat too much of them that obesity and other problems have appeared. Therefore, it is better to eat a balanced diet than to go on a diet.

What are the benefits of this? Is this an effective method to reduce obesity?

It is important to first know how low carb diet and ketogenic diet started. Scientists have found out that giving low carb and ketogenic diet to people suffering from psoriasis will reduce the 'attack' symptoms of psoriasis.

As a result, this diet was started to be given to people suffering from cataracts. In addition to reducing the symptoms, the patient's weight was also controlled. People who found out that this diet also controls weight and started using it for weight control.

It also works in weight control. After weight control, the risk of diseases such as high blood pressure and diabetes also decreased. But it does not benefit everyone. It also depends on how long you can do it, you may gain weight again after quitting the diet.

Can diabetes, blood pressure, and thyroid medication be avoided after eating a low carb diet?

I can't say that after going on a low carb diet, I will get off my diabetes blood pressure and thyroid medication. Any chronic patient should combine diet, good lifestyle and medication. Therefore, he had to pay attention to his diet, exercise daily and also take medicine. You can't leave on your own.

Because you have to take medicine, the doctor has advised you to take the medicine, so you cannot stop it on your own without the doctor's advice. We have seen people who come to the hospital due to heart attacks and strokes when they stop taking diabetes and high blood pressure medicine without the advice of specialist doctors. Therefore, it is not appropriate to get rid of medicine only by dieting.

Now how many explain that carbohydrates are poisonous? Is it especially harmful for the body?

Carbohydrates are just as important as fats and proteins for a healthy life. Carbohydrates are the primary source of energy. It does not harm us if we eat it in proper amount. It will affect only if you eat a lot. Problems like obesity and fatty liver will appear by eating too much carbohydrates.

Carbohydrates help improve the digestive system. Therefore, it is not necessary to eliminate any food for a balanced diet. You should eat in the right amount and in the right way.

What harm can be done to the body by not eating carbohydrates?

Carbohydrates are the main fuel of our body, just as fuel plays a major role in running a vehicle. Therefore, problems such as weakness and depression may appear if carbohydrates are not included in the diet.

What can be the long-term effects of low carb diet?

A low carb diet does not necessarily benefit everyone. Although reducing carbohydrates from 60 to 10 percent or even 30 percent can help control obesity, it can have long-term effects. Such diets show a quick effect, but later there is a risk of causing negative effects on the body. The body may not get as much nutrition as it needs.

A long-term low-carb diet can damage the kidneys. People eat a lot of meat in it. Which increases the risk of uric acid when water is low. It can also lead to kidney stones. In such a diet, people also reduce their intake of fruits and vegetables, which can lead to constipation due to lack of fiber.

Eating more animal fat and ghee in such a diet can increase cholesterol and cause heart problems. A low carb diet can affect metabolism and cause various hormonal problems in women.