Welcome, friends! I’ve created this extensive FAQ on all the questions I usually get asked about living and eating low-carb.
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So, here’s your FAQ. Don’t be afraid– if you’ve got questions, post them below in the comments! And if I’ve got answers, I’ll happily provide you with them.
What are the different types of low carb diets?
Low carb diets basically focusing on cutting down a number of carbs that you usually eat. Limiting fruits, breads, starchy vegetables, grains, and milk would be changes required in this type of diet.
Popular low carb diets are Ketogenic Diet, Paleo and LCHF (Low Carb High Fat Diet).
In general the term low carb high fat diet refers to just that, low carbs, moderate protein and high fat.
Well the Ketogenic diet was primarily used to treat difficult cases of epilepsy in children. Again a diet that is high fat, moderate protein and low carbohydrate forces the body to burn fats instead of carbohydrates.
The Paleo Diet:
The Paleo diet is based on what it was like to eat way back in time, like the caveman used to, the same principles applies of no processed food, sugar and grains but the consumption of dairy is probably the most significant difference between Paleo and a standard LCHF diets as most Paleo dieters don’t consume dairy. Fruit is not necessarily a no-no when eating the Paleo way unless your goal is to lose weight.
Why we promote the low carb diet and think it is the best way to lose weight?
When you eat carbohydrates– particularly those present in sugary or starchy foods– your blood sugar levels will raise. When your blood sugar levels boost, your pancreas secretes insulin. When you eat a lot of carbs eventually, the insulin sets out to become less useful. This is known as insulin resistance. Insulin resistance is incredibly common in the overweight and overweight population and, surprisingly, can make you more prone to weight gain even if you’ve got a lot of weight to lose to get into a healthy range, to begin with.
By cutting down your carbohydrate consumption, you reduce the amount of insulin needed to keep your glucose levels normal. Eventually, as less insulin flows through your blood stream, your body may become altered to burn your fat stores and help you lose weight. That’s the basic idea of it.
How many carbs I should eat every day?
The average person now a days eats 250-300g of Carbs daily. This equals to 50-70 teaspoons of sugar which is excessive. Just how low carb you want to go relies on your goals and lifestyle. Cutting down carbs to 50-100g/day is a great start if you’re somewhat active, haven’t really cut carbs before, wish to lose some weight over time and experience elevated energy. Cutting down carbs to 20-50g/day is where the metabolic benefits really start working. This is the ideal range for people who desire to lose weight and boost energy fast.
Is fat bad for you?
Low fat diets are pointed out for weight loss for a long time. Nevertheless, fat isn’t as bad as it’s been made out to be. Stop fearing fat and you’ll meet up with your weight loss goals.
The simple thought of eating begins preparing your body to process foods. When you think of the meal, insulin is secreted, messaging fat to be stored versus utilized as energy. As your hunger level goes up and you react by eating, insulin continues to go up to prepare to handle to raise blood sugars in your blood stream from the digested carbohydrates. As insulin continues to take on the increase in blood sugars from carbs, fat from the meal is stored in fat cells. Fat cells get larger contributing to weight gain.
Insulin is the main regulator of fat metabolism, raising lipoprotein lipase which is accountable for pulling fat into the cells. The main point here, carbs control the insulin and insulin controls the fat storage. When you restrict that reliance on insulin and take that out of the equation, fat is usually used for fuel rather than stored. The result if overall intake is in control is weight loss.
Do I need to count calories on a low carb diet?
Most people find that when they actually follow a low carb diet, they do not have to count calories. Low carb diets naturally curb your appetite, so your calories, for the most part, count themselves. There are lots of people who’ve lost tons of weight and have never counted a calorie when on a low carb diet.
Others, on the other hand, prefer to count calories just to go overboard on the side of caution. Don’t become too obsessed with calories either way. The do matter, but they are not the be-all end-all. Concentrate on nutrition, not on calories alone.
What are Macros?
Can I eat carbs again once I lose weight?
You may be able to increase your unprocessed carbs a little bit, but why would you want to? Low carb is actually a better way to eat, it controls your appetite, reduces inflammation, better controls your cholesterol profile, encourages healthy hormones, and cuts down your risk of all metabolic condition including diabetes, cardiovascular disease, Alzheimer’s, stroke, cancer …..
Are Low Carb Diets just for weight loss?
No. There can be many health advantages to restricting carbohydrate intake. Many carbohydrate ridden foods are intensely processed, packed with many additives, sugars, dyes, etc. Certainly not the diet our grandparents consumed. Eliminating these unhealthful foods from your diet will, therefore, cut down carbohydrate intake and help you manage a healthy weight and healthy body from the inside out.
What is a stall?
A stall is a term used when somebody stops losing weight for an out of the ordinary time period. read this article if you are stalling reasons-you-are-not-losing-weight-on-a-low-carb-diet/
I began eating very low carb and I feel light headed / headaches / tired?
Dizziness / headaches and related symptoms are frequent during the first week as your body get used to a very low carb diet. These symptoms often disappear in a couple of days.
When you reduce carbs we deplete sodium from our body and this may be causing the dizziness. You may be dehydrated OR low on salt. When starting a very low carb there’s extra lack of salt and liquids through the kidneys in the first weeks, until finally, the body adapts. Consuming some extra liquid and adding some extra salt on your food during the first week can prevent this problem and usually cures the symptoms. Additionally, you can drink some buillon several times a day.
What’s so crucial about drinking lots of water?
Second to oxygen, water is the most important substance needed by our bodies, whether we’re on a diet, or no diet at all. Yet so some of us do drink fresh, pure, plain water. Alternatively, we consume soda pop, or tea and coffee, juice or sugary fruit drinks, milk – nearly anything but water!! Drinking A lot of water is particularly important when low carbing, to get rid of the metabolic waste materials and by-products of all that fat burning. It is commonly advised that you drink 64 fluid ounces of pure, plain water, plus an additional 8 ounces for every 25 lbs you wish to lose – every day.
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How do I stop losing weight?
For a number of people, it is very easy to shed a considerable amount of weight on low carb. Usually weight loss balances within the normal weight range, as long as you eat when hungry and don’t starve yourself.
Having said that, if you’re worried that you’re losing too much weight, then you’ve several options:
Eat often, at least three times a day, which includes lots of protein, and lift weights to put on muscle.
Eat a little bit more carbs (like low-glycemic fruits, sweet potato etc.) to put on slightly more fat.
To sum it up there’s usually no need to quit a low-carb diet to prevent losing weight. This will happen in any case, as you reach what your body feels is the right weight for you.
Isn’t eliminating entire food groups harmful?
Vegans and vegetarians eliminate entire food groups, but going low carb we only remove wheat, grains, and sugar, which are not food groups, but however present in a large number of products. We still eat high-quality, nutrient dense carbohydrates, but in much reduced quantities.
Do I need to exercise?
Everything you do to move your body will burn fat. Since you’re not consuming carbs for fuel, this may further improve the fat losses caused by a low-carb diet. Exercise also forms muscles; greater muscle will improve your metabolic rate, therefore burning, even more, fat. There’ll always be some person to say they didn’t lift a finger and lost weight, but for most people, any exercise will surely help the efforts. It doesn’t need to be complex, you don’t need to invest a lot of money in highly-priced equipment or annual gym fees.
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