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Low Carbohydrate Diet (LCD)

Carbohydrates are one of the three major macronutrient components of our diet. A Low Carb Diet (LCD) is a dietary intervention that restrict carbohydrate consumption. The goal of an LCD is to improve overall health and support weight loss by reducing carbohydrate intake. Carbohydrates are macronutrients that your body breaks down into glucose, providing energy for the brain and muscles.

LOW CARB DIET

Three Main Types of Carbohydrates

SUGAR

The most basic form of carbohydrates, found naturally in fruits and vegetables or added to foods like candy and soda.

STARCH

Complex carbohydrates made up of many sugars strung together, broken down by the body to make energy. Examples include bread, pasta, potatoes, and corn.

FIBER

A complex carbohydrate that the body cannot break down. Fiber helps you feel full longer and provides health benefits like preventing constipation and lowering blood sugar. It is found in fruits, vegetables, beans, nuts, and whole grains.

Different types of LCD based on the carbohydrate (CHO) content:

Liberal LCD

100-150 grams of CHO daily

Suitable for individuals in weight maintenance, who exercise frequently, or are sensitive to carb restriction. Examples include The Atkins 100 and The Zone Diet.

Moderate LCD

50-100 grams of CHO daily

Helps people lose weight at a gradual rate to ensure blood glucose levels are controlled. The Atkins 40 is an example of a moderate LCD.

Strict LCD

0-50 grams of CHO daily

Ideal for those wanting to lose weight quickly or enter ketosis. Examples include Atkins 20 and the Ketogenic diet.

The Paleo Diet

The Paleo Diet does not have specific carbohydrate guidelines but naturally reduces carb intake by eliminating grains and sugar.

LOW CARB DIET

Benefits of LCD

Benefits of an LCD include rapid weight loss, disease prevention and treatment, and improved mental clarity. An LCD can improve Metabolic Syndrome, Type 2 diabetes, Non-Alcoholic Fatty Liver Disease (NAFLD or NASH), and Polycystic Ovarian Syndrome (PCOS).

When implementing an LCD, it is crucial to research which one is best suited to your needs, including lifestyle and health concerns. Consider the advantages and disadvantages of different diets before deciding which one is right for you.

A low CHO diet (LCD) can improve your health if incorporated appropriately, given your unique health needs based on age, race, activity, health, and other factors affecting overall well-being.

For further information, guidance, and direct health coaching, tailored to your unique needs, feel free to contact us.