Kara Vogt
Low Carb Plans
Nutrition
Dietary Solutions Low Carbohydrate Plans
It is well understood that carbohydrates are an energy source for our bodies. In particular, the brain is a truly carbohydrate-dependent organ. However many people consume excessive carbohydrates, which can impact their ability to achieve a healthy balanced diet and/or weight loss.
Much of the general population are confused by what foods contain carbs. Many people believe carbs are only in bread and pasta, and don’t realise that many fruits, dairy foods, and some vegetables are also high in carbohydrates. In addition to this, without dietitian-backed meal plans, carbs might be replaced with unhealthy fats and diets that lack variety.
The Dietary Solutions low carb plans simplify it all. With the split of 20% of energy from carbs, 30% from protein and 50% from fat, the low carb meal plans result in rapid weight loss while eating real, wholesome and delicious food.
Data has shown that many people consume up to 65% of their energy from carbohydrates, and often they can be in the form of highly processed carbs.
When carbohydrates are eaten and digested, the body releases insulin into the bloodstream which helps the body to use and store carbohydrates. If excess carbs are eaten, more insulin is produced and more carbohydrates, or energy, is stored. This also leads to increased fat storage and decreased fat utilisation.
When carbohydrate intake is limited, the body begins to breakdown stored fat to use for energy and weight loss can then occur.
The higher fat and protein content in our low carb plans is backed by the science that shows a high fat intake can help to reduce appetite as well as reduce spikes in insulin in the body after a meal. The protein also helps to control appetite and maintain muscle mass.
The Dietary Solutions low carb meal plans contain healthy fats from inclusions like nuts and seeds which are a cornerstone principle of the Mediterranean diet. This healthy eating model has proven and long-lasting health benefits including lowering a person’s risk of chronic disease.
Time frames and other considerations
Results are seen when following the low carb plan in as little as one week. Initial weight loss occurs as a result of the breakdown and utilisation of carbohydrate stores. Each carbohydrate molecule is bound to two water molecules, so initially water weight is lost. Longer term, stored fat is broken down for energy in the absence of carbohydrates. The low carb diet is recommended for a period of up to 8 weeks.
Initial side effects upon commencing the low carb diet may include headaches and loose bowels motions, due to an increase in insoluble fibre intake from vegetables.
Athletes or people doing moderate to high intensity sessions may have reduced performance on a low carb diet. A recovery time of >12 hours between sessions is recommended to minimise these effects.
In the long term, vitamin and mineral requirements may need to be assessed for some people. We recommend individuals speak with their health care provider before commencing any diet or weight loss journey.
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