Gluten Dairy Free Low Carb Diet

Gluten Dairy Free Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

MORE FROM SYMPTOMFIND.COM

Gluten Dairy Free Low Carb Diet

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

Csiro Low Carb Diet Plan

Csiro Low Carb Diet Plan

Photo Courtesy: alvarez/E+/Getty Images

In the United States, the average person consumes only about 10-15 grams of fiber per day. And that's not even half of the official recommendation. Along with protein, carbohydrates, and essential fats, fiber is an integral part of a healthy diet. So, what makes it essential?

Unlike other food components, fiber is indigestible. Although it is not absorbed by the body, fiber provides many health benefits, from maintaining bowel health to controlling blood sugar levels. With this in mind, developing a high-fiber diet plan is a great idea for folks with particular health needs. Here, we'll review which foods to eat and how to incorporate the right amount of fiber into your diet while avoiding the common pitfalls associated with high-fiber regimens.

As you may know, there are two types of dietary fiber — insoluble and soluble. The difference is simple: soluble fiber partially dissolves in water, while insoluble doesn't. While neither type of fiber is digestible, soluble fiber does undergo some changes as it travels through one's digestive tract.

Photo Courtesy: fcafotodigital/E+/Getty Images

To make the most of a high-fiber diet, one should incorporate both types of fiber into their plan, namely because they provide different health benefits. For instance, diverticulitis is a common disease that causes the colon to develop small pouches, which become painful and inflamed. According to the Harvard School of Public Health, eating a diet high in insoluble fiber is believed to lower the risk of diverticulitis by about 40 percent.

Benefits of a High Fiber Diet

Most people have heard that fiber should be incorporated into their diet, but its benefits may still surprise many folks. For example, eating foods high in soluble fiber can help lower cholesterol levels and, as a result, the risk of experiencing heart disease.

Moreover, a diet high in both insoluble and soluble fiber is vital for people who have, or are at high risk of developing, diabetes. According to the Mayo Clinic, increasing soluble fiber in one's diet can help control blood sugar levels by slowing down the absorption of sugar. The chances of developing type 2 diabetes also decrease in people who eat a diet high in insoluble fiber.

Although most people will experience an occasional bout of constipation, elderly folks may encounter it more frequently, so a high-fiber diet may be beneficial as it can decrease the chances of constipation. Another benefit? A high-fiber diet may help with weight loss since eating fiber-rich foods can help dieters feel full faster and, therefore, eat less.

Tips for Crafting a Successful High-Fiber Diet

When creating a high fiber diet plan, several tips can help make the change easier and reduce the likelihood of common pitfalls. First, it is crucial to know how much dietary fiber to consume. According to the University of Maryland Medical Center, most adults should eat a minimum of 25 to 40 grams of fiber each day.

Selecting Good Sources of Fiber

First up: insoluble fiber. Great sources of insoluble fiber include various fruits, like apples and raspberries, as well as vegetables, like broccoli and carrots. When choosing your daily fruit and vegetables, keep in mind that the highest fiber content will be located in the skin and pulp of vegetables. Root vegetables and leafy greens — carrots, potatoes, kale and spinach — are all solid high-fiber choices.

So, what about soluble fiber? Foods made from whole grains, such as bread, pasta, and oats, are good choices when it comes to crafting a daily high-fiber diet plan, namely because wheat bran, which is part of the grain, has a very high fiber content. Other foods high in soluble fiber include barley and legumes, such as peas, lentils, and beans.

Another way to add more fiber to one's diet? Trade your morning glass of fruit juice for a piece of whole fruit — skin and all. You'll not only get more fiber, but you'll likely consume less calories.

Common Pitfalls Associated With High-Fiber Diets

Even when eating healthy, too much of a good thing can have negative consequences. Since fiber is not digested, overeating it — or eating too much of it quickly — can lead to bloating and gas. Some people may also develop diarrhea if they overeat fiber. To mitigate this side effect, fiber intake should be increased gradually over the course of six weeks. This will allow one's body time to adjust.

Another reason to increase your fiber intake slowly? A sudden increase in fiber may lead to stomach cramps and other intestinal discomforts. When making the gradual transition to a high-fiber diet, remember that even small dietary changes can add up. For instance, swap processed white bread for whole-grain loaves of bread made from oat or wheat bran.

Although it may decrease constipation in some people, increased fiber can also have the opposite effect and lead to constipation or irregular bowel movements. Therefore, it's important to drink plenty of water when one increases their fiber intake.

Resource Links:

• "High Fiber Diet" via National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine
• "Diet and Health: Implications for Reducing Chronic Disease Risk" via Diet and Health, National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine
• "Health benefits and practical aspects of high-fiber diets" via The American Journal of Clinical Nutrition
• "The Health Benefits of Dietary Fiber" via Nutrients, National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine
• "Dietary fibre in foods: a review" via J. Food Science Tech., National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine

MORE FROM SYMPTOMFIND.COM

Csiro Low Carb Diet Plan

Source: https://www.symptomfind.com/health/high-fiber-diet-plan-tips?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

Are Cherries Ok On Low Carb Diet

Are Cherries Ok On Low Carb Diet

The 12 Best Fruits to Eat on a Low-Carb Diet

Have fruit on hand to satisfy your sweet tooth while still keeping your carb intake in check. These dietitian-approved picks are low in carbs yet bursting with nutrition.

Reviewed: September 11, 2020

Fitting fruit into your low-carb diet is possible.

When it comes to cutting carbohydrates, it's not only pastries and bread you have to think about. Carbs are also in fruits (which explains their sweetness), so logic might suggest canceling this type of food, too — but don't.

"While many low-carb diets recommend avoiding fruit because it tends to be higher in carbohydrates due to its natural sugar, it's not ideal for health. Fruit contains many health-promoting nutrients, and removing them from the diet completely could be detrimental," explains Trista Best, a registered dietitian at Balance One Supplements, an online vitamin supplement shop based in Wilmington, Delaware. For example, fruit (as well as vegetables) provides heart-healthy dietary fiber, along with vitamins and minerals that the body uses as antioxidants to fight various chronic diseases, points out past research.

So you know including fruit in your diet, even a low-carb one, is beneficial. But that doesn't mean that anything goes. A standard low-carb diet involves eating no more than 20 grams (g) to 100 g of net carbs per day, depending on your weight loss goals, according to Atkins.com.

RELATED: Which Low-Carb Diet Is Best for People With Diabetes?

Some fruits have a lower amount of net carbs than others, making them a better choice. (Net carbs are total carbs minus fiber and sugar alcohols, and are often counted in low-carb dieting, such as Atkins.) So to hit your weight loss goal, it helps to choose fruits with the lowest amount of carbs.

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Strawberries (8.2 g Net Carbs Per Cup)

Strawberries are a great fruit for anyone on a low-carb diet — but even if you prefer blackberries, blueberries, or raspberries, berries as a whole have little net carbs. So when eaten in moderation, they're a good choice for a sweet yet low-carb snack. Plus, berries are a nutritious choice. "Berries are not only low carb, they're a good source of antioxidants, vitamin C, and fiber," explains Megan Wong, a registered dietitian working with AlgaeCal, a company based in Vancouver, British Columbia, that provides free nutrition information, recipes, and exercises for bone health.

According to the U.S. Department of Agriculture (USDA), 1 cup of whole strawberries, for example, has 8.2 g of net carbs, 2.9 g of fiber (10 percent of the daily value, or DV), and about 85 milligrams (mg) of vitamin C (for 94 percent of the DV). For comparison's sake, a cup of raspberries has 6.7 g of net carbs, 8.0 g of fiber (29 percent of the DV), and 32.2 mg of vitamin C (36 percent of the DV).

RELATED: There May Be Bugs in Your Strawberries: Should You Be Concerned?

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Oranges (9 g Net Carbs Per Small Fruit)

Oranges are another choice on a low-carb diet, with a small orange containing 9 g of net carbs, per the USDA. Oranges are a source of potassium, which can help lower blood pressure, explains Wong. In fact, past research found that increasing the intake of high-potassium foods may have the same positive effect on blood pressure as taking potassium supplements.

Oranges also pack in a whopping amount of immune-boosting vitamin C, Wong says. The same small orange has 174 mg of potassium (3.7 percent of the DV) and 51 mg of vitamin C (57 percent of the DV).

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Avocados (1.1 g Net Carbs Per ½ Fruit)

Some people put avocados in the vegetable category, but it's actually a fruit, notes Jenna Appel, RD, CDCES, who owns and operates Appel Nutrition Inc., a company based in South Florida that offers individualized and group nutrition counseling.

If you're looking to keep your carb intake low, a California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. (That's just 1.3 g of net carbs per half of a fruit!) Monounsaturated fats may be helpful in lowering  LDL ("bad") cholesterol, notes Appel.

According to a randomized controlled trial published in February 2020 in the Journal of Nutrition, one avocado a day may help decrease LDL cholesterol in overweight and obese adults. "You can make a fresh guacamole, add avocado to egg dishes, or top toast with this low-carb fruit," suggests Appel.

RELATED: The 10 Best Fruits to Eat on a Ketogenic Diet

234

Olives (4.5 g Net Carbs Per Cup)

"Yes, olives are fruit, too, and they're a source of unsaturated fats, as well as iron and vitamin E," says Amanda Izquierdo, a Chicago-based registered dietitian and food and nutrition consultant. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic.

Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). "Since olives are cured, they're also high in salt, so it's a good idea to keep an eye on your portion size," warns Izquierdo.

235

Kiwi (8 g Net Carbs Per Fruit)

It's probably one of the sweetest fruits, so you might assume it's off-limits on a low-carb diet — but you can eat kiwi when following this approach, too!

One kiwi with the skin on (for additional fiber) has 8 g of net carbs, 215 mg of potassium (about 5 percent of the DV), 24 mg of calcium (about 2 percent of the DV), and 64 mg of vitamin C (71 percent of the DV), says the USDA. "Kiwis are also loaded with vitamin C," says Shannon Leininger, a registered dietitian and diabetes care educator based in Las Vegas, Nevada.

According to a past study, the antioxidants in kiwi may help support immune function, which can help lower the risk of the cold and flu. "They're great raw or even blended into a smoothie or homemade Popsicle," continues Leininger.

RELATED: 10 Immune-Boosting Smoothie Recipes

236

Peaches (10.5 g Net Carbs Per Small Fruit)

"Peaches are a great summertime fruit because they're so versatile — you can eat them raw, make them into a salad, or even throw them on the grill as a tasty side dish for your dinner," says Leininger.

According to the USDA, one small peach contains 10.5 g of net carbs, 247 mg of potassium (5 percent of the DV), 21 micrograms (mcg) of vitamin A (2 percent of the DV), and almost 9 mg of vitamin C (10 percent of the DV).

The phytochemicals (antioxidants) that give peaches their yellow/orange color help promote eye health, too, she says. More research is needed, but according to other past research, one to two servings of fresh peaches (and other fruits and vegetables high in these nutrients) were found to have a protective effect against glaucoma in older African American women. Lutein and zeaxanthin are two phytochemicals associated with eye health, as they promote healthy cells in the eyes and block harmful lightwaves, according to the American Optometric Association (AOA).

237

Cherries (9 g Net Carbs Per ½ Cup)

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Cantaloupe (11.3 g Net Carbs Per Cup)

One cup of cantaloupe has 11.3 g of net carbs, 57 mg of vitamin C (63 percent of the DV), 264 mcg of vitamin A (29 percent of the DV), and 417 mg of potassium (9 percent of the DV), per information provided by the USDA. According to a study published in June 2019 in Foods, the vitamin C in cantaloupe has several medicinal uses that may protect against disease — it has anti-inflammatory, antioxidant, and potential anticancer properties.

239

Watermelon (11 g Net Carbs Per Cup)

If you're looking to cut carbs and increase hydration, watermelon is a fruit of choice, as it's highly hydrating, say Makayla Meixner, a Vail, Colorado–based registered dietitian with GreenChoice, an app that aims to help users buy the best food products for their health and the planet. According to the USDA, 1 cup of watermelon contains 139 g of water.

"It's also particularly rich in a plant compound called lycopene, which is responsible for watermelon's red color and antioxidant properties," she says. According to a paper published in February 2019 in the International Journal of Food Properties, "watermelon has the highest bioavailable lycopene, about 60 percent more than a tomato." "Bioavailability" means that the substance is able to be absorbed in the body. The research states that lycopene can also reduce inflammation throughout the body, which might help lower the risk of certain cancers like breast, stomach, colon, and lung. Chronic inflammation can damage DNA and lead to cancer, warns the National Cancer Institute.

One cup of watermelon contains 11 g of net carbs and 6,890 mcg of lycopene. It also has 170 mg of potassium (4 percent of the DV) and about 12 mg of vitamin C (13 percent of the DV), according to the USDA.

RELATED: The Top 10 Hydrating Fruits

240

Honeydew (14 g Net Carbs Per Cup)

One cup of honeydew melon has 14 g of net carbs, per the USDA, and, like cantaloupe, it contains antioxidants to help protect against cell damage. Antioxidants in honeydew also include lutein and zeaxanthin. According to a past study, the lutein and zeaxanthin may offer protection against age-related macular degeneration, as it can protect against cell damage in the eyes.

Honeydew is also a great source of vitamin C, with a cup containing 31 mg (34 percent of the DV). Vitamin C is a powerful antioxidant that can strengthen collagen, support immunity, and play a role in helping to prevent cancer, according to the National Institute of Health (NIH).

241

Grapefruit (14 g Net Carbs Per Small Fruit)

Another option on a low-carb diet is grapefruit, with one small fruit containing 14 g of net carbs, according to the USDA. Grapefruit is also an excellent source of vitamin C, with 69 mg (76 percent of the DV). It also has 278 mg of potassium (6 percent of the DV).

If you have high blood pressure, the potassium in grapefruit may help balance the amount of fluid and sodium in your body. This can help lower blood pressure, reducing your risk of stroke and heart disease, says the American Heart Association (AHA).

As a caution, though, grapefruit can interfere with certain medications, warns the AHA. Talk with your doctor or pharmacist if you're taking drugs to treat high blood pressure or high cholesterol, relieve allergy symptoms, or prevent blood clots.

RELATED: 4 Ways Grapefruit Can Boost Health and Flavor

242

Lemons (3.8 g Net Carbs Per Fruit)

With only 3.8 g of net carbs per fruit, according to the USDA, lemons are another fruit to add to your safe list. Whether you spritz lemon juice over a dish or add it to a glass of water, one lemon contains 80 mg of potassium (2 percent of the DV) and 31 mg of vitamin C (34 percent of the DV).

Are Cherries Ok On Low Carb Diet

Source: https://www.everydayhealth.com/diet-nutrition/best-fruits-to-eat-on-a-low-carb-diet/

How Many Net Carbs On Low Carb Diet

How Many Net Carbs On Low Carb Diet

How low carb is low carb?

1. Overview
2. Three carb levels
3. Fiber & net carbs
4. How to choose

How few carbs are there in a low-carb diet? It depends. It depends on what you're trying to achieve and who you are.

Low carb is often defined as any diet of below 130 grams of carbs per day. Generally speaking, the fewer carbs the more effective it appears to be for weight loss without hunger, or for reversing type 2 diabetes.¹ Eating fewer carbs can also make the diet more restrictive and possibly more challenging.

At Diet Doctor we recommend recipes and meal plans for up to 100 grams of carbs per day. Here are three examples of how a low-carb dinner can look, depending on how many carbs you eat per day (the yellow stuff is delicious herb butter).

Ketogenic

Under 20 grams per day

Moderate

20-50 grams per day

Liberal

50-100 grams per day

Our definition

Here's the way we define different levels of low carb at Diet Doctor:

• Ketogenic low carb  <20 gram net carbs per day.²This level of carbohydrates is defined as below 5 energy percent (E%) carbs in our recipes or, if it is a meal, 7 grams of carbs or less. In our ketogenic recipes the amount of carbs per serving is shown in green balls.
• Moderate low carb 20-50 net grams per day. This level is defined as between 5-10 E% carbs in our recipes and the amount of carbs per serving is shown in yellow balls.
• Liberal low carb  50-100 net grams per day. This means 10-20 E% carbs in our recipes and the amount of carbs per serving is shown in orange balls.

For comparison, a regular Western diet can easily contain 250 grams of carbs or more in a day, most of them refined carbs, including sugar.³

A diet under 20 to 50 grams of carbohydrates typically leads to nutritional ketosis.⁴ This level is defined as below 5 percent energy from carbs in our recipes.

In most cases, you'll end up with far fewer carbs than that, as some of the keto recipes you use are likely to have significantly less than the maximum amount of net carbs.

Note: Although our recipes are arranged by percent calories of carbs, protein, and fat, we do not feel you need to calculate these on your own. We provide them as a reference, but we recommend you limit your carbs, ensure adequate-protein, and adjust fat as needed for taste. That eliminates the need to constantly calculate "percent macros."

Fiber

The above numbers refer to digestible carbs and discount the fiber.⁵ You can deduct them from your carb counts. For example, you can eat all the natural fiber you want from vegetables.⁶

Another word for digestible carbs, with the fiber deducted, is "net carbs".

However, don't be fooled by the label "net carbs" on processed products, like chocolate bars. That can be misleading, and these products are often full of sugar alcohols with potentially negative effects on your weight and blood sugar.⁷ If in doubt, avoid anything with the words "net carbs" printed on it.

An effective low-carb diet is ideally based on fresh, unprocessed food.⁸ Learn more

Keto recipes

Moderate recipes

Liberal recipes

How to choose

Some people may need to keep the carbs very low for maximum effect – a keto low-carb diet. This includes many people with significant weight issues, diabetes (mainly type 2) and food or sugar addiction, for example.⁹

Others – less carb-intolerant people – do great on a more liberal low-carb diet.¹⁰ This also lowers the risk of any side effects.

The third group – healthy, lean, active people – may not even need to eat very low carb, as long as they mainly eat unprocessed slow-acting carbs.

We believe many people may do best starting out on a strict keto diet, to experience the power of it.¹¹ Later, as you hopefully approach your weight and health goals, you can try adding more carbs to see how much you tolerate.

Here's a two-week guide to a strict low-carb diet

However, if avoiding most carbs does not feel possible for you, some health benefits can be had by just avoiding the worst carbs.¹² Feel free to use the guide below for a more gradual start:

Eating better: Six steps down the carb mountain

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More

Low carb for beginners

Low-carb recipes – marked ketogenic, moderate or liberal

A keto diet for beginners (strict low carb)

Low-carb basics videos

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How Many Net Carbs On Low Carb Diet

Source: https://www.dietdoctor.com/low-carb/how-low-carb-is-low-carb

Does Low Carb Diet Help Lower Cholesterol

Does Low Carb Diet Help Lower Cholesterol

Photo Courtesy: GlobalStock/Getty Images

Food provides your body with the energy it needs to perform all of life's basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state of rest, your body is constantly working. Case in point: your body uses most of its energy stores while resting, which is why it's important to replenish those stores by consuming enough calories each day.

According to the U.S. Department of Agriculture (USDA), a person assigned male at birth should consume between 2000 and 2800 calories per day, whereas a person assigned female at birth should consume between 1600 and 2400 per day on average. Any diet that contains 800 calories a day or less is considered a low-calorie diet. While unhealthy fad diets might lure folks into visions of ultra-quick weight loss, an 800 calorie diet can pose serious health risks, especially if it's not prescribed by your doctor.

In some cases, doctors prescribe low-calorie diets to patients, but, unlike the folks behind fad diets, a medical professional will ensure that there's not only a legitimate, urgent need for the diet, but that the patient will receive all the nutrition and support they need while following the regimen.

Here, we'll delve into the ways a very low-calorie diet can be unsafe and unhealthy as well as some more realistic alternatives when it comes to weight loss goals.

Your body needs nutrients, such as fiber, vitamins, minerals, and protein, to stay healthy day-to-day and in the long term. For example, you need calcium for bone health, potassium or magnesium for heart health, and fiber for gut health, to name a few. Without enough calcium, you put yourself at an increased risk for bone diseases and fractures.

 Photo Courtesy: VioletaStoimenova/Getty Images

Without enough potassium or magnesium, your heart rhythms could become irregular, you could experience heart palpitations, or you could have a stroke or heart attack. Too little fiber can lead to constipation, unhealthy blood sugar levels, and even colon cancer. With a diet of 800 calories a day, it's almost impossible to get all the nutrients your body needs.

2. You'll Feel A Lot More Sluggish

A very low-calorie diet will cause your body to go into survival mode. This means your muscles will start to break down for their stored glucose to get your body the energy it needs to function. Even if you work out, your muscle mass will likely decline, giving you less strength for movement of all kinds.

 Photo Courtesy: Kathrin Ziegler/Getty Images

Furthermore, without consuming enough calories per day, your metabolism starts to slow down in an effort to conserve energy. This will also cause you to feel a lot of unnecessary fatigue.

3. Your Overall Quality of Life Will Probably Decline

Very low-calorie diets can cause a slew of different negative side effects that are not only bad for your health, but uncomfortable. Most likely, you will always feel hungry and extremely fatigued. You may also experience constipation, diarrhea, dizziness, stomach cramps, headaches, dry mouth, and hair loss.

 Photo Courtesy: LaylaBird/Getty Images

Very low-calorie diets can also lead to an eating disorder. For instance, extreme calorie-cutting can trigger spiked hunger levels, leading to binge eating. Most would probably agree that the pain and discomfort that comes with an 800 calorie a day diet alone make it not worth pursuing.

4. Your Mental Abilities Won't Be As Sharp

Your brain needs a continuous supply of glucose to function normally. Without it, your mental prowess will begin to lag. Glucose isn't the only thing your brain needs either. Nutrients are also necessary to keep it running correctly.

 Photo Courtesy: Image Source/Getty Images

When you put your body through a very low-calorie diet, your starved brain could easily forget how to do basic tasks like cooking an egg or turning on a lamp. Your ability to focus on anything from a simple conversation to a television show to your work will also decline.

5. You'll Increase Your Likelihood For Gallstones

One of the most common serious side effects of an 800 calorie a day diet is gallstones. This happens because your body will begin to break down fat to get the energy it is missing, which, in turn, causes the liver to secrete higher-than-normal levels of cholesterol.

 Photo Courtesy: Ruben Earth/Getty Images

When that high cholesterol combines with bile, gallstones can easily form. Gallstones are common for people who are rapidly losing weight. They cause a significant amount of abdominal pain and can even require surgery.

6. The Weight Loss Typically Does Not Last

A meta-analysis of 29 studies (see Resource Links) found that low-calorie diets helped people lose weight in the short term. However, that weight loss usually did not last long-term.

 Photo Courtesy: stockvisual/Getty Images

The reason for this is simple: once you stop the diet, the weight comes right back. Because an 800 calorie diet is not even remotely sustainable for health reasons, steer clear of it, as it won't even give you the results you want.

Alternatives to a Very Low-Calorie Diet

An 800 calorie a day diet is dangerous and unsustainable. Instead, if you want to lose weight by cutting calories, there are several, much safer alternatives.

Try Intermittent Fasting

Intermittent fasting is a pattern of eating where you have periods when you can eat and periods when you cannot. It doesn't matter what you eat during your eating times. The only restriction is when you eat. Some of the most common intermittent fasting cycles are 16-hour and 24-hour fasting periods. The 16-hour fasting cycle allows you to eat for eight hours each day. The 24-hour fasting method is done only twice per week.

Fasting was a part of human evolution; back in the hunter-gatherer days, limited access to food sources meant that people went for day without eating. As such, humans evolved with the ability to function without eating for longer periods of time. Intermittent fasting has become a popular way to lose weight, and studies have shown it to be safe and effective as well when done properly. Be sure to consult a nutritionist or medical professional before starting a fasting regimen.

 Photo Courtesy: yulkapopkova/Getty Images

Try a Slightly Higher Calorie Count Per Day

The 800 calorie per day diet may be unsafe, but upping your daily calorie count just a tad is not generally considered dangerous. There are many easy-to-follow 1200 calorie diets and 1200 calorie menus around, and the 1200 calorie diet is within the standards of health safety for many folks. The 1400 calorie diet is another great option for people of all genders. Overall, researchers have found both the 1200 and 1400 calorie diets to be safe and effective ways to lose weight. So long as you consume enough nutrients each day, restricting your calorie count can be done safely.

Resource Links:

• "Long-term weight-loss maintenance: a meta-analysis of US studies" viaThe American Journal of Clinical Nutrition
• "Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level" via U.S. Department of Agriculture (USDA)
• "Very low calorie diets" via National Health Service (NHS)

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