What are low carb diets?
Controversy continues about the importance and benefits of low-carb diets or starches for weight loss, but many experts still agree on a number of important health benefits for this type of diet, which initially contributes to eating the fewest calories and killing the appetite or Individual portability to eat.
So Most of these diets focus on the carbohydrates available in grains and fruits and focus on protein (meat and eggs), fats, and some types of vegetables and fruits.
One of the most important health benefits is weight reduction more quickly than other diets, as following this diet contributes to eliminating excess water in the body and thus reducing the level of “insulin, so the body burns stored fats and supplies the body with energy, and thus leads to weight loss.”
Low-carbohydrate diets are also considered very effective in reducing harmful visceral fat that accumulates in the abdominal cavity, which in turn reduces the risk of developing a number of diseases, especially cardiovascular disease, type 2 diabetes, metabolic syndrome, and sometimes high blood pressure.
Among the foods that should be avoided during this diet are:
gluten-free baked foods that are abundant in wheat and barley, and milk because it contains a good amount of carbohydrates, fried potatoes, sugar and honey in all forms, and thus sweets and cakes full of sugar. So Add to this legumes, on top of which are beans, beans, lentils, chickpeas, and peas that contain a good amount of starches, juice, especially grapes, apples, sweetened milk, pasta, bread, starchy vegetables such as corn, potatoes, sweet potatoes, and some types of fruits such as bananas, pears, mangoes, dates, and raisins.
But what foods are recommended by low-carb dieters to eat and focus on are:
With all kinds of carbohydrates, it is very beneficial for the health of the brain and eyes.
Especially beef and lamb, because it is also completely free of carbohydrates, and rich in iron and vitamin B12, in
addition to venison, bull, calf, and turkey.
It is completely free of carbohydrates and of the most desirable meats around the world.
Because it is free of carbohydrates and rich in omega-3 fatty acids and iodine, on top of which is regular salmon,
trout, and sardines, which are fatty or oily fish that benefit the entire body and brain, and add to that shellfish
despite containing a small number of carbohydrates as is the case with prawns, lobster and tuna, And cod and halibut.
With the exception of root vegetables, it is advised to eat varieties that do not contain a large number of
carbohydrates such as broccoli, cauliflower, Brussels sprouts and kale, and these types of vegetables are among the
varieties that can be eaten raw, cooked, boiled and steamed, and they are rich in vitamins C and (K), fiber and
substances. Anti-carcinogenic. So And eggplant rich in fiber, cucumber rich in water and vitamin (K), pepper rich in
antioxidants, vitamin (C), fiber, asparagus rich in vitamins (K) and (C), fiber, folate, antioxidant carotene, onion rich
in fiber, anti-inflammatory and oxidative tomatoes, rich in potassium, vitamin C and mushrooms Rich in potassium
and vitamin B beans rich in vitamins C and K, protein, fiber, magnesium, and potassium. Add to that zucchini,
celery, spinach, chard, and cabbage, all of which are rich and very beneficial types for health and protect against
many diseases and enhance the body’s immunity against them.
Most types of fruits are rich in carbohydrates compared to vegetables in general, but there are some important types
that can be eaten due to their nutritional importance and because they contain less amount of it than other
carbohydrates, and among these types olives rich in iron, copper, vitamin (E) and avocados, which are considered
one of the most important types of fruits rich in beneficial fats It also contains an excellent amount of fiber and
potassium. In addition to that, cherries, which are considered the least contain carbohydrates than other fruits, are
rich in manganese, vitamin C, antioxidants, grapefruit rich in vitamin C, fiber, apricots rich in potassium, fiber, and
various types of berries, oranges, sour, kiwi, etc.
Nuts and seeds
Most nuts and seeds are rich in oils, fibers, proteins, and other substances and low in carbohydrates. These include
nuts and seeds, hazelnuts, pistachios, cashews, macadamia, pistachios rich in fiber, vitamin E and minerals, walnuts
rich in all beneficial omega-3 acids, almonds rich in vitamin E, which are among the most important sources of
magnesium, coconut, flaxseed, and ground seeds. Sun, pumpkin seeds and chia seeds are the richest in carbohydrates
of all, except that most of the carbohydrates are fiber.
Dairy and cheese
Especially yogurt and labneh because they are rich in proteins and other materials, especially whole milk, and
because these materials contain beneficial bacteria. Add to that full-fat cream and cheeses, which are among the
foods lowest in carbohydrates (1.3 percent).
Fats and oils
Low-carb diets do not tolerate but encourage them with the exception of soybean oil and corn oil.
Butter and virgin olive oil, which is very rich in antioxidants and infections, and coconut oil, which is also considered
one of the best oils after olive oil, is very important for the digestive process and is useful in terms of killing the
appetite for food and helping to burn harmful fats. Add to that avocado oil and some types of fat.
We also recommend consuming these substances in these diets, water, and dark chocolate
low in sugar, useful for the brain and fighting blood pressure, soda, tea, coffee, spices, spices and herbs which are
many and beneficial in many health aspects.