Losing weight on a Low Carb, Healthy Fat diet
Losing weight can be tricky, especially if you are overweight or obese, or have a chronic illness such as diabetes.
These tips can help you lose weight using the Low Carb, Healthy Fat diet:
- Cut your carbs
- Eat healthy fats and protein
- Consume several meals a day – reduce snacking!
- Green, leafy vegetables are key
Cutting carbs to lose weight
According to Low Carb Down Under (LCDU) , we only need to consume 20 – 50 grams of carbohydrates in our diets every day, and the average Australian is consuming 300 grams per day.
Technically, humans do not need to consume any carbohydrates, as the body can produce the carbs it needs via a process called gluconeogenesis.
The main culprit of excess carbohydrate intake in Australian diets is sugar, mainly found in processed foods. To avoid sugar and bring your consumption down to zero to five teaspoons a day, cut processed foods out of your diet. You should ideally be aiming for zero teaspoons of sugar a day.
You should also be avoiding those other classic carbohydrate traps, such as bread, rice, pasta, and potatoes. Fruit is also full of carbs, but berries are a safe choice with low carb levels.
If you’d like to learn more information about losing weight on a low carbohydrate, healthy fat diet – especially in relation to managing chronic illness such as diabetes or metabolic syndrome - book an appointment at Park Medical Group with Doctor Sanjeev Balakrishnan today.
Include healthy fats and protein in your diet
Healthy fats give us the energy our bodies need to function and are essential to any healthy diet, including the Low Carb, Healthy Fat diet. Traditionally, this diet is referred to as the ‘Low Carb, High Fat’ diet, but Doctor Sanjeev at Park Medical Group prefers to emphasise ‘healthy fats’ such as those found in fatty cuts of meat and oily fish.
Specific examples include broths, lamb, beef, pork, wild game, duck, chicken, chorizo, salmon, mackerel, herring, anchovies, and sardines. You should aim to eat 1.5 grams of protein per kilogram of body weight every day. For example, if you weigh around 60 kilograms, you should be consuming approximately 90 grams of protein daily.
To learn more about the Low Carb, Healthy Fat diet, book an appointment with Doctor Sanjeev at Park Medical Group today.
Up to three meals a day – and no snacking!
On the Low Carb, Healthy Fat diet, you should be planning to eat two to three meals every day with at least 30 grams of protein at each meal.
To really see the benefits of this diet, you also need to reduce snacking between meals, as this may elevate your insulin levels and prevent your body from burning fat and therefore losing weight.
Discuss the benefits of the Low Carb, Healthy Fat diet with Doctor Sanjeev at Park Medical Group and start eating the smart way today.
We’ve heard this one before – eat your greens!
Green, leafy vegetables are a vital component in our diets that nourish our bodies with fibre, essential minerals and vitamins.
The key here is ‘green’ and ‘leafy.’ Avoid starchy vegetables (i.e., vegetables that grow below the ground, such as potatoes). Always try to choose organic vegetables – broccoli, cabbage, asparagus, zucchini, spinach, avocados, and tomatoes are excellent choices.
If you’d like to find out more about what you should be eating on a Low Carb, Healthy fat diet, especially if you are overweight, obese, or trying to manage a chronic illness, contact Park Medical Group today and ask to see Doctor Sanjeev.