Controversy
continues over the importance and benefits of low-carbohydrate diets or
carbohydrates for weight loss, but many experts still agree on a number of
important health benefits for this type of diet, which initially contributes to
the lowest number of calories and kill appetite or Individual portability.
Most of
these diets focus on carbohydrates in grains and fruits and focus on eating
proteins (meat and eggs), fats and some types of vegetables and fruits.
One of
the most important health benefits is to lose weight more quickly than other
diets. Following this diet contributes to the elimination of excess water in
the body and thus reduce the level of «insulin, the body burns stored fat and
provide the body with energy, and thus lead to weight loss».
Low-carbohydrate
diets are also very effective in reducing harmful visceral fat that accumulates
in the abdominal cavity, which in turn reduces the likelihood of a number of
diseases, especially cardiovascular disease, diabetes type II, metabolic
syndrome and high blood pressure sometimes.
Foods
that are supposed to be avoided during this diet are: gluten-free baked foods
that are abundant in wheat, barley, and milk because it contains a good amount
of carbohydrates, French fries, sugar, and honey in all forms and thus sweets
and sugar-filled cakes. Add to these legumes, especially beans, lentils,
chickpeas and peas, which contain a good amount of starches, juice, especially
grapes and apples, sweetened milk, pasta, bread, and starchy vegetables such as
corn, potatoes, sweet potatoes, and some types of fruits such as bananas,
pears, mangoes, dates, and raisins.
But what foods low-carb dieters are advised to eat and focus on are:
- Eggs:
It is
free of carbohydrates and very beneficial to the health of the brain and eyes.
- Meat:
Especially
beef and sheep because it is completely free of carbohydrates also rich in iron
and vitamin B 12 in addition to venison, bull, calf, and turkey.
- Chicken:
It is completely free of carbohydrates and the most
desirable meat around the world.
- Fish:
It is carbohydrate-free and rich in omega-3 fatty
acids and iodine topped by ordinary salmon, trout, and sardines. It is a fatty
or oily fish that benefit the body and the whole brain and add to that oysters,
although it contains a small amount of carbohydrates, as is the case with
prawns, crabs, tuna, cod, and halibut.
- Vegetables:
It is recommended to eat species that do not contain a
large amount of carbohydrates such as broccoli, cauliflower Brussels sprouts
and curly cabbage. These types of vegetables are considered to be eaten raw,
cooked, boiled and evaporated and is rich in vitamins C and (K), fiber and
anti-cancer.
Fiber-rich eggplant, water-rich cucumber, vitamin K,
pepper-rich antioxidants, vitamin C, fiber, asparagus rich in vitamins K and C,
fiber, folate, antioxidant carotene, fiber-rich onions, anti-inflammatory
substances, oxidation, potassium-rich tomatoes) and vitamin ( Rich in
potassium, vitamin B, and beans rich in vitamins C and K, protein, fiber,
magnesium and potassium. Add to that zucchini, celery, spinach, boiling and
cabbage, all of which are rich and very useful for health and protect against
many diseases and enhance the body's immunity against them.
-Fruits:
Most fruits are rich in carbohydrates compared to
vegetables in general, but there are some important types that can be eaten
because of their nutritional importance and because they contain less amount of
other carbohydrates, and these types of olive-rich iron, copper, vitamin E and
avocado, which is one of the most important fruits rich in useful fats It also
contains an excellent amount of fiber and potassium.
Add to that cherries, which is the least containing
carbohydrates from other types of fruit and rich in manganese, vitamin C and
antioxidants, grapefruit rich in vitamin C, fiber and apricots rich in
potassium and fiber and various types of berries, oranges, acid, and kiwi and
others.