People follow the diet chart for weight loss as it helps them shed few kilos. It is good to adhere to a healthy weight loss diet plan as losing weight can be done cautiously.
Several people are on the lookout for low-fat diets to lose weight and boost fat burning. They do follow a diet chart for weight loss.
Nevertheless, emerging research has shown that low carb diets may also be very effective. Low carb diets do increase fat loss, and reduce hunger, and balance blood sugar levels.
It is worth trying out a weight loss diet plan.
Table of Contents
Basics of each diet
Although both diets are meant to help lose weight, low carb and low-fat diets are indeed structured differently.
Low carb diet
Low carb diets limit the intake of carbs to varying degrees. They do include:
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Very low carb diets
less than 10% of one’s total daily calories, or 20–50 grams per day based on a 2,000-calorie diet
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Low carb diets
less than 26% of one’s total daily calories, or fewer than 130 grams per day on a given 2,000-calorie diet
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Moderate carb diets
26–44% of total daily calories
Very low carb diets are ketogenic in nature and mean restrict carb intake to induce ketosis, a metabolic state in which one’s body uses fat for energy instead of carbs. Low carb diets do restrict foods such as sugar-sweetened beverages, baked goods, candies, as well as sweets. Some versions can limit healthy carb sources, such as grains, starchy vegetables, high carb fruits, pasta, as well as legumes.
Another intake of protein and fat can be from wholesome sources such as fish, meat, eggs, nuts, high-fat dairy, unprocessed oils, and non-starchy vegetables.
Low-fat diet
Low-fat diets do involve restricting fat intake to less than 30% of total daily calories. High-fat foods such as cooking oils, butter, avocados, nuts, seeds, and full-fat dairy are typically limited or banned.
It is good to eat naturally low-fat foods such as fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry. Fat-reduced foods such as low-fat yogurt, skim milk, and lean cuts of beef and pork can be had. A diet chart for weight loss does help to eat right.
It is good to know that certain fat-reduced products such as yogurt can contain added sugar or artificial sweeteners.
Low carb diets do limit foods such as grains, pasta, and legumes, whereas low-fat diets do restrict foods such as oils, butter, nuts, seeds, and full-fat low-fat diets and restrict foods such as oils, butter, nuts, seeds, and full-fat dairy.
Purpose
A low-carb diet is meant for weight loss. Some low-carb diets do have health benefits and reduce the risk of type 2 diabetes and metabolic syndrome.
Why you might follow a low-carb diet?
- A diet that restricts certain types of carbs that help lose weight
- Wanting to change one’s overall eating habits
- Enjoying the types and amounts of foods that are featured in low-carb diets
It is better to seek professional medical advice before starting a weight loss diet in case of health conditions, such as diabetes or heart disease. A diet chart for weight loss can be followed to ensure proper nutrition while dieting.
Diet details
A low-carb diet does restrict the number of carbohydrates a person eats. Carbohydrates happen to be simple natural (lactose in milk and fructose in fruit), complex natural (whole grains or beans), simple refined (table sugar), and complex refined (white flour).
Common sources of foods that contain naturally occurring carbohydrates do include:
· Grains
· Fruits
· Vegetables
· Milk
· Nuts
· Seeds
· Legumes (beans, lentils, peas)
Results
Weight loss
Most people can indeed lose weight if do restrict calories and also increase physical activity. Low-carb diets, especially very low-carb diets, can lead to greater short-term weight loss than do low-fat diets.
Cutting calories and carbs may not really be the only reason for weight loss by having low-carb diets. Certain studies show it is possible to shed some weight on account of extra protein and fat that keeps a person feel full longer, and thus helps eat less.