Low Carb Diet: A way to lose stubborn body fat

A low-carb diet is often associated with weight loss; this is because when you reduce your carbohydrate intake, your body undergoes ketosis that may contribute to body fat reduction.

A low-carb diet, as its name suggest, is an eating plan that restricts the intake of carbohydrates, mainly sugars and starches or anything that spikes high insulin levels.

Its idea is to get your body into a state of ketosis; when your body is in a state of ketosis, your body dissolves body fat to turn into ketones as fuel for the body.

What is ketosis?

It is a metabolic state where your body utilizes ketones, produced from the breakdown of fasts, as a primary source of energy instead of glucose.

Ketogenesis happens when your insulin levels are low enough.

You can reach the state of ketosis by fasting or restricting your carbohydrate consumption; both reduces insulin levels.

Types of Low-carb diets

Ketogenic Diet

The diet of a person following the ketogenic diet would consist of healthy fats, a good amount of protein, and little to no carbohydrates, making it easier for the body to go into a state of ketosis (body-fat burning mode).

Paleo Diet / Caveman Diet

The Paleo diet is short for Paleolithic diet. As its name suggest, it is based on the idea of eating foods that were available to our ancestors during the Paleolithic era.

So foods like fruits, vegetables, lean meats, fish, eggs, nuts and seeds are the only few foods that people participating in this diet can eat.

Carnivore Diet / Only Meat Diet

This variation of a low-carb diet takes it to an extreme level by eliminating most, if not all, plant-based foods entirely.

The only things that you can consume are animal products, primarily meat and sometimes animal-derived fats.

This diet is perfect for people who love and don't mind eating only meat.

How to do a Low-carb diet

Meal Planning

Meal planning for a low-carb diet is very simple—just refrain from eating a lot of carbs, duh!

With that said, here's a guide to help you create balanced and satisfying low-carb meals:

Example of good Protein Sources:

• Meat, like Chicken, turkey, beef, pork, lamb.
• Fish, like Salmon, tuna, trout, mackerel.
• Eggs

Example of Healthy Fats:

• Avocado
• Nuts and Seeds
• Butter/Lard/Coconut Oil

Example of Low-Carb Vegetables:

• Leafy Greens, like Spinach, kale, arugula, lettuce.
• Bell Peppers
• Tomatoes

Controlling Your Environment

Despite the fact that the meal plans for low-carb diets are incredibly simple, they are also among the hardest to follow, especially if you are accustomed to a life of consuming fast foods, processed meat, sugary drinks, desserts, or any goods that are sugary, starchy, and dairy-based products.

If this is you, then it is a certainty you will fail; bad habits don’t go away that easily.

(yes, proccessed meat have quite a good amount of carbohydrates in them; I was surprised too)

The only defense you have against bad habits is to not “trigger” said habits and you do this, by controlling your environment.

Examples of controlling your environment:

• Avoid places where you typically purchase foods or drinks high in carbohydrates.
• Avoid routes that remind you of foods and drinks filled with carbohydrates.
• Control your eating window through intermittent fasting.
• etc.

Other Diets That Complement The Low-carb Diet

Intermittent Fasting (IF)

Intermittent Fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that focus on what to eat, intermittent fasting is more concerned with when to eat.

The primary idea behind intermittent fasting is to extend the period of time between meals, allowing the body to enter a fasting state, during which it can burn stored fat for energy.

Both intermittent fasting (IF) and low-carb diets encourage the body to rely more on fat for energy.

This is because, when insulin levels drop (which it naturally does when you fast for an extended period) your body starts utilizing stored fat for fuel.

Can you exercise while doing a low-carb diet?

Yes, in fact, you can accelerate your fat-burning journey through aerobic (cardio) and anaerobic (strength training) activities.

However, high-intensity workouts like sprinting or heavy weightlifting may be challenging initially as your body adapts to using fat for fuel.

How to overcome a weight loss plateau on a low-carb diet?

• Try Intermittent Fasting: Intermittent Fasting (IF) can help optimize insulin sensitivity and encourage your body to tap into stored fat for energy.
• Reassess Your Caloric Intake: Over time, your body may have adjusted to the number of calories you're consuming due to your weight loss. Reevaluate your portion sizes and overall caloric intake to ensure you are still in a calorie deficit.
• Incorporate Daily Exercises: Exercises, when combined with a low-carb diet, makes it so that the body has rely on fat for energy, which may result to fat loss.

How to deal with cravings on a low-carb diet?

• Drink more water: Sometimes, thirst is mistaken for hunger or cravings.
• Occasional Treats: Allow yourself to consume the occasional low-carb treats or desserts to satisfy cravings in a controlled way. Be mindful of portion sizes to avoid overconsumption.
• Distract Yourself: Engage in activities that can distract you from cravings, such as taking a walk, reading a book, playing the guitar, or any other hobbies.