When it comes to fat loss, low carb diets have proven their effectiveness time and time again. However, creating a low carb diet plan for yourself goes much beyond than merely cutting out the sweets and breads from your daily diet. In order to achieve long-lasting results, you must consume the right type of carbohydrates and in right quantities. Following are some guidelines which can help you create your own unique low carb diet plan and get the results you so wish for.
Distinction between carbohydrate diet plans
There’s a lot of difference between ‘no carb’, ‘low carb’ and ‘very low carbohydrate’ diets.
It is much easy to follow a low carb diet plan and it also delivers better and sustainable results. Hence, we’ll discuss only that type of diet in this article. It involves cutting out all the sugars and starches from your diet, but allowing yourself to have fibrous vegetables, grains, nuts and fruits. Adjusting to this type of diet plan is definitely challenging, but is far more practical than completely cutting out the carbohydrates from your meals.
People are mistaken to think that taking the no carb approach delivers much faster weight loss results. There is no scientific data or evidence to prove that. As long as you consume low amount of carbohydrates, good enough to control your insulin levels and to keep other important diet related parameters in check, you are going to experience consistent fat loss results.
So how many carbs do you think are good enough to achieve weight loss in women? Let’s look at the general ranges below:
Women with a smaller body size and weight less than 120 lbs – 50 g to 70 g carbohydrates per day
Women with a larger body size and weight in between 125 lbs to 160 lbs – 70 g to 90 g of carbohydrates per day
Please keep in mind that these are the ideal ranges. There is no hard and fast rule about them and you can choose to have lower carbohydrate intake if you need. Perhaps it’ll be best to indulge in some trial and error to figure out your own sweet spot.
About fiber consumption
Dietary fibers are not included in the above listed ranges as they doesn’t get processed like normal carbohydrates. So, when you’re figuring out your ideal daily carbohydrate intake, cut out the dietary fibers to arrive at the right figure.
Don’t be rigid when you go the low carb route
Scientific studies have revealed that being 90% compliant to a low carb diet will deliver the same results as being 100% compliant. Hence, there is no problem if you decide to have one cheat meal every week. Some studies have even revealed that consuming a high carb meal occasionally can help you break out from the weight loss plateaus that occur whenever your body goes into the starvation mode. However, please make sure that you involve sugary or starchy food items in this one cheat meal. Avoid going overboard though! Last but not the least, limit yourself to only one such meal every week.
To get best fat loss results, you can also follow some tried and tested fat loss program like Venus Factor.