I am sure that by now, all of us have been bombarded by the available information on the low-carb diet and its so-called modern-day versions: Keto and Atkins. There are a lot of debates and arguments on whether a low-carb diet is a golden ticket to weight loss and fat burning.
My goal is always to bring you credible information and practical solution. With that said, all the things I share here will be things that I have experience with, embody and live everyday. Below, you will find my own take on the low-carb diet: how I go about it and how it works wonders for my health.
GOOD CARBS vs BAD CARBS:
Not all carbohydrates are created equal. Complex, or “good” carbohydrates, in whole form, are fiber-rich and an essential component of a healthy diet. Complex carbs take longer to break down in our body. Simple, or “bad” carbohydrates are the highly processed counterpart and take a lot less time to digest.
Some examples of complex carbs and simple carbs:
Complex carbs: Whole grains (oats, barley, brown rice, etc.), whole fruits, beans and legumes, nuts and seeds, and vegetables.
Simple carbs: refined grains (white bread, white flour, white rice, etc.), processed sugars (white sugar, high fructose corn syrup, dextrose, etc.), soda, pastries, etc.
WHY THE NEED TO AVOID OR LIMIT REFINED CARBS?
- Refined carbs are highly processed, which results in the removal of nutrients. In refined grabs, the outer layer, or the bran, which is rich in fiber and B vitamins, is removed. For this reason, refined carbs are poor in nutrients.
- Refined carbs spike your blood sugar, which leads to high insulin levels in your blood.
- Refined carbs are highly inflammatory. Chronic inflammation is the underlying cause of almost all chronic illnesses.
WHAT BENEFITS DO I REAP FROM THE LOW-CARB DIET?
Besides the smaller waistline, one of the immense benefits I receive from being on a low-carb diet is mental clarity. I have lived with chronic headaches and brain fog for as long as I can remember.
Within the first week of removing white rice (a staple food for me) from the diet, I noticed significant cognitive improvements: fewer headaches with lower intensity, clearer thinking and better focus. My energy level also increases accordingly. I am able to work in a longer time span. I wake up without that usual groggy feeling. My mood gets better. The unexplained anxiety attack and moodiness are now far and few between. My skin is clearer. Food cravings are also reduced tremendously. I feel lighter and much happier overall.
For those who have been on the low-carb diet for a long time, I am certain you can relate to this: the moment you exceed your carb intake for a couple of days straight or longer, you’ll feel weighed down (physically) and sort of “bloated”. The difference is markedly huge once you go back to your previous higher carb intake.
WHAT TO EXPECT WHEN you START SWITCHING TO A LOW-CARB DIET?
- Intense craving for carbs. Makes sense, right? We crave what we don’t have or are deprived of.
- Constipation: you may experience mild constipation, which typically lasts a few days to a few weeks. Your body is recalibrating and getting used to digesting more carbs and more fats.
- Feeling tired and exhausted: a very common initial side effect for first-timers. Hang in there! Your metabolism just needs time to adjust.
IMPLEMENTATION:
Disclosure 1: As with anything in life, the beginning is the hardest. Your best bet is always to go slow. Going too hard and fast in the beginning is counter-productive and only leads to overwhelm and burnout.
Disclosure 2: The advice below is what I apply in real life. I did dabble in Keto and Atkins for a short time and came to the conclusion that they weren’t for me. I experimented and made adjustments along the way and incorporated what I ‘ve found work best for me. So please don’t take this as a hard-and-fast rule. As I’ve shared previously, do the right thing, be disciplined but most important of all, listen to your body. (Check out my take on the importance of listening to your body here: https://lighterandhigher.com/listen-to-your-body/). Experiment, have fun with it and apply what resonates with you.
Now, let’s get to it:
- Go slowly: the number 1 goal here is to introduce our systems slowly. For the first 2 weeks, cut half the amount of carbs you normally have. For example: if you normally have 2 slices of bread for breakfast, reduce it to 1 slice. If you normally eat a bowl of rice, try half a bowl. When you feel ready to cut back more, try only having carbs only during the day and eliminating it entirely for dinner. Be creative and customize to your own needs. Slow and steady wins the race!
- Increase whole, complex carbohydrates intake: Do your best to add whole and minimally processed vegetables and fruits as much as possible to your diet. Instead of your regular granola bars, fresh fruits are great snack options. A smoothie makes a great breakfast if you’re looking to swap out your regular high-carb and sleep-inducing breakfast.
- Healthy swaps: if you can’t cut out breads and grains entirely, look for a healthy alternative. Use brown rice/quinoa in place of white rice. Replace white bread with sprouted grain bread. The same goes for pasta. There are so many alternative and healthier versions made of brown rice, chickpea, quinoa, available on the markets.
4. Moderation is key: Moderation and variety is key. Cutting out refined grains completely, upping your vegetable intakes, or going Keto full-mode is not an excuse to go crazy on the proteins (steaks, seafood, meats, beans) and fats; especially animal protein. Please be reasonable here. I go by the 90/10 principle when it comes to my diet. I eat healthy 90% of the time, 10% is for cravings, special occasions, holidays.
PUTTING IT ALL TOGETHER:
Going low-carb is one of the best decisions I’ve made. It has changed my health for the better and improved my quality of life significantly. If you decide to embark on this journey, remember that there is no hard and fast rule. There is only a rule that works best for you. Don’t be so restrictive. Whatever you do, carbs or no carbs, high-carb or low-carb, have fun with it!
LOVE,
Lydia
