A Beginners Guide to the Ketogenic Diet
There have been dozens of diet fads throughout the decades, from fat free to calorie-counting. Low carb diets became increasingly popular throughout the 1990s and early 2000s, where dieters lost an impressive amount of weight. Soon enough, people were ordering burgers without the bun and swapping low fat mayonnaise for full fat -- and the pounds essentially melted away.
Even though low carb diets have been proven to work, it's helpful to understand why low carb is such an effective diet choice when it comes to weight loss. This guide will help break down the science behind low carb diets and teach you how this lifestyle can improve your overall health.
Do Low Carb Diets Help in Weight Loss?
When a person commits to a low carb diet and follows it consistently, low carb diets will help with weight loss. There are numerous studies available to demonstrate how low carb can help you lose weight, with one of the most recent studies conducted by Tulane University.
The study targeted obese people in Louisiana, and it was composed of 90 percent women. The low carb group was instructed to consume fewer than 40 grams per day for a year without changing activity levels. They were also given dietary consulting and a meal replacement.
The second group was instructed to cut dietary fat intake to less than 30% of daily calories for one year without changing activity levels. This group was also given a meal replacement and dietary consulting.
At the end of the year, the low carb group averaged a weight loss of 11.6 pounds throughout the course of a year. The low fat group lost an average of 3.9 pounds. The low carb dieters also had higher numbers across the board in terms of fat mass lost and lean mass gained.
This is great news for those looking to lose weight by going low carb, but how do low carb diets help in weight loss?
How do Low Carb Diets Work?
While the term low carb is slightly subjective, most low carb diets range from 50 to 150 grams per day. The idea is to eliminate foods that are high in carbohydrates, especially foods such as pasta, bread, rice, and alcohol. Popular low carb diets such as the Atkins diet starts out at 20 grams per day, which is low enough to kick dieters into a ketosis state.
Ketosis is a normal metabolic process that burns fat when there are not enough carbohydrates from food. This can lead to rapid fat loss, which is one of the reasons why low carb diets became so popular. However, ketosis is a bit controversial, since too much ketone in the blood can cause dehydration and alter the chemical balance of your blood.
The good news is that it's not necessary to drop to 20 grams of carbs per day to lose weight. Many people can experience weight loss at even 150 grams of carbs, although the results will likely be slower than what you'd experience at 50 grams.
What Can You Eat on a Low Carb Diet?
You may be asking yourself, "What products are low in carbs?" While low carb diets may sound limiting, the truth is that there are many foods that you can still enjoy while you're cutting carbs. People who are on a low carb diet can enjoy foods such as:
- Healthy oils
- And more
You'll need to strictly avoid foods with sugar, wheat, trans fats, and highly processed foods.
Do Low Carb Diets Help in Weight Loss? Adding Variety Your Low Carb Diet
If you get bored with your low carb food choices over time, you'll find various options on Netrition.com that will add variety to your diet without pushing you over your daily limit. Our Whisps Cheese Crisps in Parmesan flavor are gluten free and wheat free, but are crispy and airy like a potato chip.
You also don't have to dump bread completely -- our Great Low Carb Bread Company breads are perfect for when you're hungry for a traditional sandwich. Each slice only contains 1 net carb, which makes it easy to stay on track with your low carb diet.
Explore our Selection of Low Carb Foods and Supplements
If you're on board for trying a low carb diet for weight loss, don't forget to explore our complete line of low carb products. Low carb diets can help accelerate weight loss and leave you feeling your best -- all you have to do is dedicate yourself to a healthier way of living with the right products from Netrition.
Updated: September 14, 2016
Disclaimer: The views, opinions, and information provided in this blog are solely those of the original author and other contributors. Netrition, Inc. is not responsible for the accuracy of any information provided.