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In this fast paced life, people don’t even have time to cook a proper meal so they heavily depend on instant food and junk food. They prefer takeout food so that they can save their precious time. These unhealthy food habits have resulted in obesity among people which is the root cause of many health related problems. Many diet plans are introduced so as to help people reduce weight and lead a healthy life. Low carb diet is one such diet.

As most of you must have guessed, low carb diet means restricting the amount of carbohydrates and increasing the intake of protein and fat in your diet.

Carbohydrates are macronutrients that can be found in many foods and beverages. They are one of the sources of calories and are of two types: simple and complex. They are the main source of energy for the body. At the time of digestion, complex carbohydrates (starches) break down into simple sugar which is then absorbed into the bloodstream as blood sugar (glucose). Generally, natural complex carbohydrates take more time to digest and they don’t have much effect on blood sugar.

In low carb diet there is low consumption of sugar and starch because of which the blood sugar level is stabilized and the level of insulin drops in the body. Then the fat stored in the body is used for energy, resulting in weight loss.  As the insulin level drops the kidneys shed extra sodium and water. Therefore, it is advisable to drink more water while on this diet so as not to dehydrate yourself.

Natural carbohydrates are found in fruits, vegetables, grains, milk, seeds, nuts and legumes while refined carbohydrates are added to pasta, cake, cookies and white bread as sugar or white flour.

It is a widely believed misconception that if one reduces fat consumption in low carb diet then it will make the diet much healthier. In fact, it does just the opposite. As the intake of carbohydrates is reduced so fats should be increased so as to compensate for less carbs. If you do not consume fats in your diet then you will not get adequate nutrients and will feel hungry all the time. Just remember to stay away from trans fats and opt for healthy fats.

People follow this diet for different reasons. Many of them do it to lose weight. Others may follow it to change their way of eating. Whatever are your reasons to diet may be, remember to consult your doctor before starting this diet program especially if you have heart disease, high blood pressure, diabetes or if you are currently breastfeeding. In the beginning of this diet you may face different temporary health issues like weakness in body, cramps in your muscles, headache, constipation or diarrhea because of sudden cut in carbohydrates. But don’t worry as the body takes some time to get accustomed to new routine. Everything will be normal within a week or two.

Parents need to pay special attention and note that this diet is not meant for preteens and high school students. This is due to the fact that low-carb diets may not provide necessary nutrients that their growing bodies need.

• Reduces risk factors related to type 2 diabetes and metabolic syndrome.
• Improves blood pressure and cardiovascular disease
• Helps in losing weight
• May alleviate your blood sugar levels
• Lowers inflammation
• Boosts metabolism as it is high in protein
• Keeps the digestive problems away from you

Low carb diet includes protein rich foods like fish, eggs, poultry and meat and vegetables which don’t have starch content. Milk, tea and coffee (without sugar) and vegetables that grow above the ground like broccoli, bell pepper, asparagus, zucchini, cauliflower and lettuce are also part of this diet. Coconut oil and olive oil are low carb diet friendly so they can be used instead of any other oil.

Fruits like watermelon, cantaloupe, avocados, blackberries and pears are low in carbs. Therefore, they are a healthy option.

If you are following a low carb diet then avoid the intake of starchy vegetables and processed foods like rice, potatoes, beans, corn, beets, sweet potato, bread, pastry and pasta.  Also, stay away from chocolates, candies, banana, donut, sugar, sugar induced beverages and all those food items that contain saturated and trans fats. Low carb diet restricts some fruits, breads, legumes, grains and some nuts and seeds.

Oats and wheat contain high amount of carbohydrates so their consumption should be either limited or restricted.

In low-carb diet 20 to 60 grams of carbohydrates are allowed per day which provides 80 to 240 calories. There are many variations of this diet. The type and amount of carbohydrates you can take differs depending on the variety of low carb diet chosen by you and your personal preferences.  In some low-carb diets carbs are restricted during the initial period and then slowly their consumption is increased.

Healthy fats both monounsaturated and polyunsaturated and unprocessed carbs like legumes, whole grains, fruits, vegetables and low-fat dairy products are a good choice for people following low carb diet.

If you get hungry between meals and want to eat snacks then fruits like apple and strawberry, nuts, carrots and boiled eggs can be a good option for you.

Get rid of all those unhealthy foods that can tempt you. Give your chips, ice cream, juices, cereals and chocolates to your partner or friends or your next door neighbor. Just make sure that all these items are not in front of you to lure you. Keep a grocery list with you so that you don’t buy foods that are not part of low carb diet. You can also plan your meals in advance so that you don’t cheat on your meals.

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Low carb diet can be good for weight loss but at the end of the day it depends on individual’s body. Some may take more time to lose weight than others. But one should not lose hope. Keep on motivating yourself to be the better version of yourself.

Winters are that time of the year when everyone loves to indulge in hot desserts. This cold weather makes the body lethargic and you can end up putting on weight. You need to pull your socks up if you want to lose the excess weight. Various diets are in vogue to lose weight and lead a healthy life. One such diet is dash dirt.

DASH or Dietary Approaches to Stop Hypertension is a diet aimed specifically at treating high blood pressure. This diet is capable of curing high blood pressure without any medication. It is so affective that one can notice visible difference in the BP within few weeks of starting this diet, reducing various health related risks.

In this diet it is advised to limit the amount of sodium consumption in your daily meals. Try to use less salt then what you would normally use in your cooking. Another way of reducing the use of sodium is to consume low sodium food. At first you may feel that the taste is different but give some time to your palate to adjust. This can prove to be a herculean task for many but once you master the art of including low sodium in your diet then it will be very beneficial for you in the long run.

Dash diet is of two types:

• Standard DASH diet – Consumption of up to 2,300 milligrams (mg) of sodium per day is allowed.
• Low Sodium DASH diet – Maximum level of consumption of sodium allowed per day is 1,500 mg.

Both these diets have a common aim of lowering the amount of sodium in the body.

The main focus of this diet is to give the body proper nutrients that can reduce the risk of blood pressure. It encourages the consumption of food rich in calcium, protein, fiber, potassium and magnesium. Vegetables, wide range of fruits, controlled amount of fish, nuts, poultry, legumes, low fat dairy products and whole grains are part of dash diet.

People who are following this diet need to keep their distance from fatty meats, whole milk butter, cheese, cream and eggs, along with food items prepared from palm and coconut oil as they contain saturated fats. Fat content can be kept low in grain by not adding cheese, butter or cream to it.

Keep on experimenting with your food and try to include as much fruits and vegetables in your diet as possible. You can increase or decrease the amount of fruits or vegetables as per your nutritional requirements of the day. Vegetables can be substituted in place of meat whenever necessary. You can munch on an apple or have other fruits to satisfy your hunger pangs. Fruits can also be eaten after having a meal. Don’t peel fruits like apple and pear as they contain fiber and many healthy nutrients. If you are on medication then certain fruits may react to that medication. In such scenarios it is advisable to consult the doctor.

People who are lactose intolerant can choose lactose free products or they can opt for other substitutes. To reduce the amount of calories in your diet try to bake, grill or roast instead of frying the food. If you are using bread then look for the one that has 100% whole grain or 100% whole wheat content.

It is widely believed that nuts have fat content but many people don’t know that they actually contain healthy fat- monounsaturated fat and omega-3 fatty acids. Therefore, eating nuts in moderation is actually good for you. Healthy fats are important for body as it absorbs essential vitamins and maintain body’s immune system. But be aware of using excess fat as it can increase your risk of heart disease, obesity and diabetes.

The DASH diet tries to strike a healthy balance between body’s requirements and the food items consumed.

Dash Diet consists of a healthy mix of fruits, veggies, fats and oils, grains, dairy products as well as legumes, seeds and nuts. In order to shed extra kilos proper diet needs to be followed. The following table shows the adequate amount of food intake for a person following dash diet.

• Besides lowering blood pressure, this diet prevents diabetes and osteoporosis
• This diet is not specifically for weight loss but still it helps in shedding extra kilos.
• This diet is rich in antioxidants which are believed to prevent or slow down the development of several chronic health problems, such as cancer, heart disease and stroke.
• Legumes, seeds and nuts are good source of fiber, phytochemicals and other important nutrients which can prevent cardiovascular diseases.

• Avoid consumption of alcohol as too much alcohol can increase BP.
• Limit the intake of carbonated drinks, sweets and red meat.
• Processed food has high amount of sodium content. Therefore, try to avoid it as much as you can.
• Stay away from ready-to-eat cereals, low-fat soups and canned vegetables or look for the one with low or no salt content.
• Avoid foods that are high in trans fat, cholesterol and saturated fat.

Low sodium foods are the basis of Dash diet. So it becomes necessary to reduce the consumption of sodium. One method is to lower the amount of sodium in your meals. Other methods include:

• Replacing sodium-free spices with salt
• No additional use of salt while cooking rice, hot cereal or pasta
• Rinsing canned foods to remove some of the sodium
• Boycotting processed foods having high sodium content

It is not easy to change the bad eating habits which we have acquired over the years. One cannot change one’s habits in a day. Even our body needs time to get accustomed to the changes. Try to gradually increase the intake of veggies and fruits in your diet. If you are having fruits and vegetables once or twice a day then try to increase it to three to four times a day by including it in your lunch and dinner.

Similarly, gradually increase the intake of grains and other foods. Sudden increase of fruits, vegetables and whole grains in the diet can result in bloating or diarrhea that may occur if you are not accustomed to eating a diet with lots of fiber. The amount of food intake will also depend on whether the person dieting is a man or woman, their age, and how physically active they are.

Keep one thing mind that healthy eating habits are inculcated over time. One cannot achieve a healthy body in a day. It is a work in progress. What matters is that you include healthy foods in your diet and follow the diet religiously.