Low-carb diet change my life
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Low-carb diet change my life

In this issue of ThriveWell, I want to share my personal struggle with weight loss for an extended period. Despite trying numerous methods, I consistently faced disappointment and failed to achieve my desired results. However, everything changed when I began exploring the realm of low-carb diets. After hitting roadblocks with traditional approaches, I decided to try out the idea of reducing carbohydrate intake as a potential solution. I was intrigued by the growing popularity of low-carb diets and their promising results in weight management. Eager to find a sustainable solution, I research and discovered a wealth of information on the benefits of adopting a low-carb lifestyle.


With a renewed sense of determination, I embarked on my low-carb, no sugar journey. I gradually reduced my consumption of carbohydrates and try to minimise sugar intake while focusing on incorporating nutrient-dense foods into my diet. This shift not only helped me shed more than 10 kg of unwanted fat but also brought about positive changes in my overall wellbeing. One of the most significant advantages I found with the low-carb approach was its impact on my cravings and hunger levels. By reducing my reliance on carbohydrate, particularly refined sugars and processed foods, I experienced a noticeable decrease in cravings and a more stable appetite. This newfound control played a vital role in my ability to adhere to a healthier eating pattern. Moreover, I was pleasantly surprised to discover the diverse range of delicious foods that fit within the low-carb framework. From flavorful proteins to an abundance of vegetables and healthy fats, there was an array of options to satisfy my palate while keeping me on track with my weight loss goals.


As I continued my low-carb journey, I also noticed improvements in my energy levels and mental clarity. The rollercoaster of energy crashes and brain fog that often accompanied high-carbohydrate and high-sugar meals became a thing of the past. Instead, I experienced sustained energy throughout the day and a sharper focus, which greatly enhanced my productivity. While my weight loss progress was gradual, the sustainable nature of the low-carb approach was evident. Unlike previous attempts that resulted in short-lived results followed by frustrating setbacks, this lifestyle change allowed me to steadily progress towards my weight loss goals while maintaining my newfound vitality.


What is a low-carb diet?

A low-carb diet is a way of eating that focuses on reducing the consumption of carbohydrates, particularly refined and simple carbohydrates like sugars, processed grains, and starchy vegetables. Instead, it emphasises good-quality protein, healthy fats, and natural nutrient-dense carbohydrates from certain vegetables, fruits, and whole grains, in moderation. Carbohydrates are one of the three main macronutrients, along with fats and proteins. They are broken down into glucose (sugar) in the body, providing energy. However, consuming excessive amounts of carbohydrates, especially refined ones, can lead to spikes in blood sugar levels and potentially contribute to weight gain and health issues. To follow a low-carb diet, one typically reduces carbohydrate intake to a specific level, usually between 20 and 100 grams of net carbohydrates per day. Net carbohydrates are calculated by subtracting fiber and certain sugar alcohols from the total carbohydrate content, as they have a lesser impact on blood sugar levels.


Variations of low-carb diets

There are several variations of low-carb diets, each with different levels of carbohydrate restriction. However, most involve limiting carbohydrates to less than 30-40% of total daily calories.

Low-carb, high-protein diet:

This approach includes approximately 30-35% protein, 20% or less carbohydrates, and around 45-50% fat in the macronutrient breakdown. It typically involves including one to two palm-sized servings of good-quality protein, such as organic chicken, oily fish, or grass-fed meat, in each meal.

High-fat, low-carb diet:

This approach moderately reduces carbohydrate intake while increasing the consumption of beneficial fats. It prioritises whole foods and natural fats, promoting sustained energy levels and satiety. Consuming healthy fats like those found in oily fish, avocados, olive oil, chia seeds, and flaxseeds can offer significant overall health benefits, including improved heart health, triglyceride levels, blood pressure, and weight loss.

The ketogenic or keto diet:

The ketogenic diet is an extremely low-carb, high-fat diet designed to induce a state of ketosis, where the body primarily uses ketones (by-products of fat metabolism) for fuel instead of glucose. The typical macronutrient ratio is about 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Ketogenic diets typically limit daily net carb intake to 20-30 grams. Compared to high-protein, low-carb diets, the ketogenic diet is considered a "moderate" protein diet. It is crucial to avoid excessive protein consumption on the ketogenic diet as it can hinder ketone production. The goal of maintaining a low carbohydrate intake is to prompt the body to shift its primary energy source from glucose derived from carbohydrates to fat. Fat is a highly energy-dense molecule, and a portion of its energy is converted into ketones, which can serve as an alternative energy source to glucose for most cells in the body. When the body transitions to relying on fat and ketones as its primary fuel, it enters a state called nutritional ketosis. The level of carbohydrate restriction needed to achieve and sustain ketosis can vary from person to person. Those who lead an active lifestyle and engage in regular exercise may be able to maintain ketosis with a slightly higher carbohydrate intake. On the other hand, individuals with a sedentary lifestyle and weight concerns may benefit from stricter carbohydrate restriction to ensure consistent ketosis. The ketogenic diet has a long history and was initially recommended by neurologists to manage epilepsy in patients. More recently, it has been explored for its potential in managing various conditions such as cancer, diabetes, and Alzheimer's disease. Research has shown that adopting a ketogenic diet can have positive effects on blood sugar regulation, cholesterol profiles, appetite control, neurological health, and weight management.


Low-sugar, low carb diet

Low-sugar, low carb diet:

A low-carb, low-sugar diet minimises consumption of starches and sugars to propel the body into fat-burning mode. This diet focuses on reducing added sugars from foods like confectionery, sweetened beverages, refined grains and processed foods, and emphasises healthy fats and high-quality protein from wholefoods.


Health benefits of low-carb diet

Health benefits of low-carb diet

When done correctly research shows that a nutritious and well-balanced low-carb diet poses few health risks. In fact, low-carb diets such as the ketogenic diet have been linked to fast weight loss, reduced hunger, better control over insulin and blood sugar, enhanced cognitive performance, lower risk for heart disease factors and reduced risk for certain types of cancer.


Weight loss is often a primary motivation for individuals adopting a low-carb diet. Many people experience rapid weight loss without feeling excessively hungry or needing to count calories. By reducing carbohydrate intake and increasing the consumption of fats and proteins, the body is encouraged to utilize stored fat as a source of energy, resulting in a decrease in body weight and body fat percentage. When we consume foods containing sugars and carbohydrates, the hormone insulin is released to regulate blood sugar levels. Insulin is sometimes referred to as the "fat-storage hormone" because it promotes the storage of excess energy as fat and inhibits the breakdown of stored fat. By reducing carbohydrates in the diet, the release of insulin is minimized, thereby preventing fat storage. With reduced insulin levels, the body depletes its glycogen reserves, which are stored glucose, and subsequently relies on stored fat reserves stored in adipose tissue for a continuous energy supply. This shift in energy utilisation contributes to weight loss as the body taps into its fat stores as a primary fuel source.


Balance blood sugar levels and improve insulin sensitivity are benefits of having low-carb diet, especially beneficial for individuals with type-2 diabetes or those at risk of developing diabetes. By reducing carbohydrate intake, you can maintain more stable blood sugar levels, preventing spikes in blood sugar and reducing the production of insulin. This improved blood sugar control over time can lower the risk of developing type-2 diabetes. Additionally, a low-carb diet can enhance insulin sensitivity, which means that cells become more responsive to insulin, allowing for more effective uptake of glucose from the bloodstream. This reduction in insulin resistance is crucial for diabetes prevention. Numerous studies have demonstrated the effectiveness of low-carb diets in the treatment and prevention of type-2 diabetes. Obesity is a significant risk factor for type-2 diabetes, and losing excess weight or maintaining a healthy weight through a low-carb diet can reduce the likelihood of developing diabetes. Furthermore, low-carb diets may help manage insulin resistance and hormonal imbalances associated with polycystic ovary syndrome (PCOS). By promoting weight loss and improving insulin sensitivity, low-carb diets can have a positive impact on managing these conditions.


Improve heart health

Improve Heart health is another reason why people prioritise the consumption of healthy fats, such as avocados, raw nuts and seeds, and fatty fish through a low-carb diet. These beneficial fats have been associated with improved heart health by increasing levels of "good" HDL cholesterol and reducing triglycerides, a type of fat in the blood.


Reduce the risk of metabolic syndrome is anoher advantage of low-carb diets. Metabolic syndrome is a cluster of conditions, including high blood pressure, high blood sugar levels, excess abdominal fat, and abnormal cholesterol levels, which collectively increase the risk of heart disease and type-2 diabetes. By addressing these risk factors, low-carb diets can improve overall metabolic health and reduce the likelihood of developing these conditions.


Appetite control is another significant benefit of adopting a low-carb diet. By increasing the consumption of healthy fats and proteins while reducing sugars and carbohydrates, these diets help stimulate the release of leptin, often referred to as the "satiety hormone." Leptin is produced by fat cells and signals to the brain that the body has received sufficient energy and does not require additional food, promoting a feeling of fullness and satisfaction after a meal. This helps control appetite, reduce cravings, and make it easier to manage portion sizes and prevent overeating. On the other hand, carbohydrates and sugars can lead to fluctuations in blood sugar levels, causing an increase in ghrelin, known as the "hungry hormone." This surge in ghrelin triggers feelings of hunger and cravings for more energy-dense foods. By reducing carbohydrate intake, low-carb diets help regulate ghrelin levels, reducing intense hunger and cravings and promoting a greater sense of satisfaction with meals.


Improved digestion

Improved Digestion: By reducing sugar intake through a low-carb diet, you can promote better digestive health. Sugar provides nourishment for harmful bacteria in the gastrointestinal tract, and excessive sugar and carb consumption can lead to conditions like candida overgrowth, irritable bowel syndrome (IBS), and worsen symptoms of leaky gut syndrome. Following a very low carbohydrate diet has been shown to improve IBS symptoms, including abdominal pain, stool habits, and overall quality of life.


Enhanced Cognitive Function: The brain relies on a steady supply of healthy fats from the diet to function optimally and regulate mood and hormones. While sugary or high-carb meals may initially provide alertness, they often result in rapid crashes, leading to fatigue, irritability, and mood swings. Sugar can be addictive and negatively impact the brain, intensifying cravings, anxiety, and fatigue. Conversely, specific healthy fats, like omega-3 fatty acids, act as antioxidants and support the production of essential brain compounds and neurotransmitters involved in learning, memory, mood, and energy regulation. Research suggests that the ketogenic diet has therapeutic potential for protecting cognitive well-being, with promising results in individuals with Alzheimer's disease and dementia.


Potential cancer fighting effects

Potential Cancer-Fighting Effects: Scientific studies have shown that a diet high in refined carbohydrates and sugar can promote free radical damage and potentially fuel the rapid growth of cancer cells. In contrast, low-carb diets significantly reduce sugar intake and limit the consumption of grains and processed foods, offering a natural approach to potentially combatting cancer.


Reduction of Artificial Additives and Gluten: A low-carb diet eliminates many unhealthy ingredients commonly found in processed foods, such as artificial colors, flavors, sweeteners, and hydrogenated fats. Instead, it emphasizes nutritious whole foods. Additionally, for individuals who need to avoid gluten due to sensitivity or celiac disease, a low-carb diet can help reduce reliance on gluten-containing foods.


Risks associated with low-carb diet

While a well-balanced low-carb diet can provide numerous health benefits, it's important to consider potential risks associated with this dietary approach. It's crucial to maintain a healthy and sustainable eating pattern and be aware of the following considerations:

Nutrient Deficiencies: Severely restricting carbohydrate intake may result in reduced consumption of nutrient-rich foods like fruits, whole grains, and certain vegetables. These foods provide essential vitamins, minerals, and dietary fiber crucial for overall health. Without proper planning, nutrient deficiencies could arise.

Digestive Issues: Low-carb diets may lack the fiber necessary for regular bowel movements, potentially leading to constipation. Adequate fiber intake is crucial for maintaining digestive health.

Muscle Loss: In the absence of sufficient carbohydrate intake, the body may break down muscle tissue for energy. While protein is essential for preserving muscle mass, an extremely low-carb diet could potentially lead to muscle loss if protein intake is inadequate.

Impact on Physical Performance: Carbohydrates serve as the body's primary source of quick energy, particularly during high-intensity exercises. Individuals engaged in intense physical activities may experience a decline in performance due to a lack of readily available carbohydrates.


Include these foods in your daily diet

It's important to approach a low-carb diet in a balanced and sustainable manner. Choosing nutrient-dense non-starchy carbohydrates, incorporating a variety of vegetables and moderate amounts of lower-carb fruits, consuming adequate good-quality protein and selecting healthy fats are all key to reaping the potential health benefits while ensuring you're meeting your nutritional needs. The specific foods you can eat will depend on the level of carbohydrate restriction you're following and the type of low-carb diet you're adhering to. Here is a general list of foods that are commonly included in various low-carb diets.

Quality protein sources

Quality protein sources: Grass-fed beef and lamb, organic chicken and turkey, pork, oily fish, organic eggs, organic tofu and tempeh, cottage cheese, full-fat cheese, Greek yoghurt (no added sugar) and plant-based protein sources like beans and legumes (in moderation).

 Healthy fats: Avocado, raw nuts and seeds, cold-pressed oils (extra-virgin olive, avocado, coconut, macadamia nut, flaxseed), oily fish (salmon, tuna, mackerel, sardines, trout), butter and ghee (preferably organic and from grass-fed sources) and MCT (medium-chain triglyceride) oil.

Non-starchy vegetables: In general, vegetables that grow above ground tend to be non-starchy and low in carbs.

Leafy greens

Leafy greens (spinach, kale, lettuce, arugula, dandelion or beet greens, collards, mustard, chicory, endive, radicchio, chard), cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), cucumbers, celery, capsicums, zucchini, leeks, asparagus, green beans, mushrooms and bean sprouts. Zucchini noodles make a healthy low-carb spaghetti option. Cauliflower is an excellent low-carb food that can be used instead of rice or mashed potatoes in your diet. Cauliflower contains only two grams of net carbs per cup.

Whole grains: Many low-carb diets typically exclude grains altogether. Nonetheless, some grain varieties are rich in fibre, and you can incorporate them in limited quantities as part of a balanced, carbohydrate-controlled eating plan. This is because foods that are high in fibre contain a lower number of net carbs. Lower-carb grains include steel-cut and hole oats (instead of the processed varieties), quinoa (a pseudo-grain), bulgar (cracked wheat berries), millet and wild rice.

Fruits: Low-carb fruits that can be enjoyed in moderation include blueberries, strawberries, raspberries, blackberries, tomatoes, avocados, lemon, lime, coconut flesh and olives. Avocados are a perfect low-carb fruit, containing only two or three grams of net carbs per serving of around half an avocado.

Dairy and plant-based alternatives: Full-fat unprocessed cheese, unsweetened plant-based milk (almond, coconut, hemp or other nuts), plain Greek or full-fat natural yoghurt (no added sugars) and cream in moderation.

Condiments, sweeteners and flavourings: Herbs and spices, vinegar (balsamic, apple cider), mustard (no added sugars), soy sauce or tamari, salsa (no added sugars), mayonnaise (no added sugars), cocoa powder and pure vanilla bean extract. Stevia and monk fruit powder can be used as a natural low-carb sweetener.

Beverages: Water and sparkling water, herbal tea (no added sugars), black coffee (no added sugars), bone broth, freshly made veggie juices. Low-carb protein smoothies make a nutritious snack or breakfast on a low-carb diet; include a clean no-sugar protein powder (such as whey, collagen, hemp or pea), unsweetened milk (coconut, almond or hemp milk) and frozen berries.

Then choose from healthy ingredients such as flax or chia seeds, a spoonful of almond or peanut butter, MCT oil, avocado and a little stevia for extra sweetness.


Avoid these foods whenever you can

While following a low-carb diet, it's important to minimise or avoid foods that are high in carbohydrates, especially those that are refined, sugary or processed.

Here's a list of foods that are typically avoided or restricted on a low-carb diet.

Highly processed carbohydrates and refined grains: White rice, white bread, pasta, breakfast cereals (sugary cereals, instant oatmeal, baked goods (cookies, cakes, pastries, muffins), pizza dough, crackers, tortillas, polenta. All types of products made with white flour.

Sugars: Cane sugar (white, brown, raw), maple syrup, agave, molasses and honey. It is also recommended to avoid artificial sweeteners (aspartame, sucralose) when prioritising whole, unprocessed foods.


Sugary foods and snacks

Sugary foods and snacks: Sugar-sweetened beverages (soft drinks, fruit juices, energy drinks, flavoured milk), confectionary, biscuits, cakes, ice cream, sugary yoghurts, desserts with added sugars, muesli bars, potato chips, pretzels and most protein bars.

Starchy vegetables: Potatoes, sweet potato, beetroot, pumpkin, carrots (include small servings), peas (include small servings), corn and parsnips. Vegetables with more than 5g of carbs per 100g of weight are considered starchy vegetables.

High-sugar fruits: Bananas, grapes, pineapple, watermelon, mangoes, peaches, nectarines, apples, oranges, dried fruits and fruit juices.

Sugary and high-carb condiments: Tomato and barbecue sauce, sweetened salad dressings and pasta sauces.

Processed meats with added sugars: Some sausages and deli meats.

Alcohol: Alcoholic beverages, especially those high in sugars served with soft drinks and sugary mixers.

Alcohol


As with any significant dietary changes, it's advisable to consult with a healthcare professional such as a nutritionist or dietitian before starting a low-carb diet, especially if you have existing health conditions, so they can provide personalised guidance and help you create a balanced eating plan that meets your nutritional needs and health goals.

Dr. Chantelle Brandt Larsen DBA, MA, FCIPD🇸🇭🇦🇮🇬🇧🇨🇭♾️🌈🧠

🎯Elevating Equity for All! 🎯 - build culture, innovation and growth with trailblazers: Top Down Equitable Boards | Across Workplaces Equity AI & Human Design | Equity Bottom Up @Grassroots. A 25+ years portfolio.

10mo

Congratulations on your amazing transformation. Your commitment to a healthy lifestyle is truly inspiring. 🌟

Roy Ying, MHKIHRM (殷暉)

Scholarly Practitioner | Youth Development | Research | Policy Engagement | Event Management | ex-MTR ex-RICS ex-HKGCC ex-HKTDC ex-Jardines

10mo

really proud of you sis.....look forward to seeing you soon

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