There are endless diets to choose from, but perhaps one of the most hype right now is the low carb diet. (You can thank Atkins, the Whole30, and the ketogenic plans for that!)
If you're wondering what all the low-carb fuss is, here's the case: study published in The New England Journal of Medicine showed that over a six-month period, a low-carbohydrate diet resulted in greater weight loss than a conventional diet. Cutting carbs can be effective because if you eat less carbohydrates, you probably eat less refined carbohydrates like white bread, cookies and crackers, says dietitian Wesley Delbridge, RD, spokesman for the # 39; Academy. of Nutrition & Dietetics. These are the ones who hit your blood like the right sugar.
"There are some well-known low carb diets, such as the Atkins Diet and South Beach Diet, but any diet in which carbohydrates account for less than 40 percent Consumption of consumed food can technically be considered as Low in carbohydrates, "says Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for the Academy of Nutrition and Dietetics of the State of New York.If you follow a 1200-calorie diet (FYI , we do not suggest going lower!), That translates to less than 130 grams of daily carbohydrates.
If 40 percent sounds higher than you expected, it's worth noting that the Current federal guidelines recommend that the average person gets 45 to 65 percent of their calories from carbohydrates.And many of us consume a lot more than that.So, yes, hitting 40 percent will probably involve a lot of e decent carburetor cut. However, when you go low carb, it's important to make sure that you get these carbs from whole grain fiber, vegetables, fruits and vegetables, Delbridge says. Otherwise, your bathroom habits (among other things) could really take a hit!
Related: 7 Women How they lost weight not counting a single calorie
When following a low carb diet, aim to get 20 to 35 Valdez recommends Valdez, because research has shown that protein can you help retain more of your lean muscle mass when you lose fat, and the lower your calorie intake, the higher your percentage of calories. risk of losing weight with the muscle.
That's a lot, we know it. And planning, shopping and preparing your breakfast, lunch, dinner and snacks can be super overwhelming. So, Valdez has created a low carb meal plan that provides 1,220 calories a day while crushing your carbohydrate reduction goals.