Healthy Low Carb Diet Plan

For years, diets that are low in carbohydrates (carbs) have increased in popularity. Low-carb diets ranging from the Atkins diet to Sugar Busters, Protein Power, the Zone diet and others have produced books and literature urging dieters to try their plans. All it takes is a quick online search to find a low-carb diet, promising to shed pounds. However, just because a diet is low-carb or almost carb-free doesn't mean it's healthy. A low-carb diet should also be balanced with good carbs.

Carbohydrates should make up about 40 to 60 percent of your daily calories. Low-carb diets are dietary programs that restrict consuming carbohydrates for weight control or managing diseases such as diabetes. Such diets plans include foods containing high percentages of fats and proteins with no carbs or only a few foods low in carbohydrates such as green leafy vegetables.

Usually good carbohydrates are those foods high in fiber, giving more energy for longer time periods as well as a feeling of fullness. Fruits and vegetables, which are low in calories and rich in vitamins, minerals and fiber, are considered good carbohydrates and should be included in any healthy diet. Strive for at least five portions of fruits and vegetables daily, including fresh, frozen, canned or cooked ones. Whole grains, which are the body's main source of energy, include rice, pasta, corn, rice, wheat, rye and barley. When choosing potatoes and grains, select only unrefined whole-grain varieties rather than refined versions. Beans, legumes, seeds, nuts and some dairy products are also considered good carbs.

Bad carbs are those foods that are not in their natural state because they've been refined, processed and loaded with flavorings, colorings, additives and preservatives. They raise the body's blood glucose level, endangering health. Although you can feel a burst of energy after eating bad carbs, energy levels can drop rapidly, luring you to eat more bad carbs, creating a vicious cycle of addiction. Examples of bad carbs include foods made with sugar and white flour such as baked goods, candy, sodas, white pastas and rice. On the other hand, whole-wheat pastas (brown) and brown rice are considered good carbs.

There isn't a single rule that dictates how many carbs a diet has to be considered low-carb. Besides your height and weight, other factors such as activity level and nutritional goals are considered in deciding carb counts. Don't get in a rut, but try new variations of low-carb foods. Take advantage of different low-carb recipes found in magazines and online.

Many people believe that by following a low-carb diet they're assured successful weight loss or can be cured of diabetes or hypoglycemia. However, there's no guarantee of success. Just as any eating plan, low-carb diets can be unbalanced. A diet of excessive protein and almost zero carbs can hinder your cognitive abilities. If you do use a very-low carbohydrate diet plan, then remain on it for only short time periods.