Choosing a low-carb diet as nutrition plan for a weight loss program can work effectively by knowing the different types of naturally occurring carbohydrates. Simply because different low-carb diets have varying restrictions on the amounts and types of carbohydrates to consume. A low carbohydrate diet primarily limits intake of foods with high carbohydrate content. At the same time, it focuses on food groups high in protein and fat.
Basically, carbohydrates are classified as:
- Simple natural, usually as fructose in fruit and lactose in milk
- Complex natural, such as those derived from grains or beans
- Simple refined which refers to table sugar
- Complex refined, which refers to sugar used in processing white flour.
Complex natural carbohydrates have less impact as it takes the digestive system longer to process this type of carbohydrate and therefore have little effect on blood sugar. Moreover, complex carbohydrates are sources of fiber.
The most common sources of complex natural carbohydrates are grains, nuts, seeds, fruits, vegetables, means, lentils, peas and milk.
Refined carbohydrates on the other hand include table sugar and white flour, which can also occur as ingredients of processed foods. Pasta, white breads, cakes, cookies, confectioneries (candy), soft drinks and other sugar-sweetened sodas are the most popular sources of refined carbohydrate. These are the kind of high carbohydrate food excluded by low-carb diets.
Why Choose a Low Carb Diet as Nutrition Aspect of a Weight Loss Program
A low-carb diet has been clinically proven effective as a nutrition program of a weight loss plan. Its health benefits include prevention of obesity-related diseases, particularly metabolic syndromes. The latter refers to a group of internal conditions that increase the risks of developing cardiovascular disease, stroke, hypertensiion, and/or type 2 diabetes, as the syndrome usually starts with insulin resistance.
A resistance to the insuline hormone means increased levels of glucose in the bloodstream. The increase occurs when blood cells do not respond to the effects of insulin by not absorbing glucose to use as energy or for storage.
Eating low-carb food also regulates triglyceride, which are the main compositions of natural oils and fats. High levels of triglycerides as results of excessive weight or obesity increase risks of developing high blood pressure, heart disease and stroke.
Another important benefit of a low-carb diet is that it helps maintain healthy levels of good cholesterol. Also known as high density lipoprotein or HDL, good cholesterol draws away bad cholesterol away from arteries, to carry back to the liver for processing as waste.
Is a Mediterranean Diet Low-Carb?
Not a few mistake a Mediterranean diet as a low carb diet since it promotes consumption mostly of vegetables, fruits, nuts, grains and beans. However, Mediterranean diets are generally high in carbohydrates and fat but lower in protein. Mediterranean meals typically consist of pasta, flour, rice and bread which are high carb foods.
An effective weight loss program must also consider a weight loss supplement proven to work well with a dietary plan. The Modere Trim for example claims that its active ingredient, Conjugated Linolei Acid or CLA helps the body burn fat and prevents absorption of fats in cells. However, a weight loss supplement like this requires further review and analysis, since several nutrition experts have been saying that its CLA claim is not supported by proven scientific findings.