Low Carb Diet Caloric Restriction and Exercise

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An effective low carb diet must include caloric restriction and exercise

Millions of Americans are opting for a low carb diet to lose weight and protect their health. This is due, in large part, to the fact that many of the fad diets and supplements on the market do not produce the desired results. The major objective of all low carb diets has always been to lose weight quickly without any adverse side-effects. In addition, the health benefits are significant when the diet is combined with a daily exercise program.

Diets low in carbohydrates are safe. Millions of people have followed these diets with no reported ill effects. Low carb diets have not been linked to deaths as some of the fad liquid protein diets and fen-phen diet pills. Not only do diets low in carbohydrates cause weight loss but they have far reaching health benefits. Many health benefits accrue to those who follow the low-carb path. Some of these health benefits are: controlling diabetes, enhancing lean body mass, trimming away excess body fat; improving immune function, and improved cardiovascular status.

It is believed by many medical experts that carbohydrate restriction decreases the outpouring of insulin, the hormone that is responsible for storing fat, raising blood pressure, and damaging blood vessels. The only way to cut back on the outpouring of insulin is by reducing carbohydrate intake.

Many people who are not overweight adopt a low carb diet for health reasons. Some go on diets low in carbohydrates to control their blood sugar, hypertension, and cholesterol without having to contend with the dangerous side effects of medicine and the high cost of certain medications. Men that desire to be more muscular, reduce their carbohydrate intake to build lean body mass and to minimize body fat.

Diets low in carbohydrates should be healthy and balanced. A healthy-balanced low carb diet is one that not only promotes weight loss, but provides the body with all the nutrients it needs to grow, function, and repair properly. This means that the diet should consist of all three food types (carbohydrates, fats, and protein) and essential nutrients and vitamins. A healthy diet should replace the high carbohydrate foods with nutritious foods. Nutritious foods are usually low in calories and energy, but are rich in vitamins and minerals.

The diet should be relatively low in fat. Fats are energy dense and can add unneeded calories to the diet. The purpose of a low carb diet is to supply less energy than is used on a day to day basis. An effective diet combines both carbohydrate and calorie restriction. The total calorie count should not exceed 2000 calories per day, optimally between 1200-1500 calories per day.

A low level of physical activity is one of the major factors associated with the high level of obesity in Western cultures. Regular exercise will help you lose weight and develop an overall healthy life style. Exercise increases the number of calories your body burns and promotes the loss of body fat and the increase of lean muscle mass. A daily exercise program of at least 30 minutes a day combined with a low carb diet will increase your metabolic rate and will program your body to burn fat for fuel. Exercise has other health benefits, too. You will feel better and look better. You will lower your blood pressure and blood sugar, and reduce stress.

The surest, safest, and quickest way to lose weight is to combine a healthy low carb diet with a daily exercise program. You can prevent weight regain after reaching your desired body weight by continuing to eat healthy and nutritious meals combined with daily physical activity.