Carbohydrates are one of the key nutrients in grains, vegetables, fruits, dairy products, and other food items. While the body needs it to store and produce energy, consuming too much can increase the risk of several health complications like diabetes and heart disease. Hence, many follow low-carbohydrate diets for preventing and managing these conditions and improving overall health. Read on to learn about the benefits and types of low-carb food plans.

Benefits of low-carbohydrate diets
A low-carb meal plan sends the body into ketosis, a metabolic state where it starts burning stored fat to get energy. Ketosis helps a person maintain muscle mass and feel less hungry. Any meal plan that requires a person to consume no more than 20 grams of carbs per day can be considered a low-carb plan.

Low-carbohydrate meal plans are gaining popularity because they easily fit into the lifestyle of an average individual. Here’s what consuming fewer carbs can do:

• Decrease triglyceride levels to keep the heart healthy.
• Reduce the risk of diabetes by maintaining an ideal blood sugar level.
• Keep metabolic processes under control.
• Protect brain health by boosting memory and preventing the risk of stroke or Alzheimer’s.
• Make one feel more energetic and active during workouts.

Popular low-carbohydrate meal plans
Below, we have listed some popular low-carbohydrate meal plans:

• Keto
  A Keto, or Ketogenic meal plan, is one of the latest and most effective low-carb plans. It aims to get the body to the ketosis stage, where it burns fats to fuel itself. A keto meal would consist of fewer carbs, moderate protein, and higher fat.

• Atkins
  Atkins is a low-carb meal plan that requires consuming 20 grams of carbs daily for the first two weeks and then steadily increasing the limit until it reaches 50 grams. It also relies on protein from eggs, lean meat, and cheese.

• Paleo
  The Paleo meal plan is inspired by the Paleolithic era or stone age. The idea behind it is that people should only eat foods that humans did through hunting and gathering in the ancient age. It is a high-fat and moderate-protein diet that keeps one full for a long time.

• Whole30
  Whole30 is a low-carb meal plan where one eliminates certain food choices for 30 days. It is a highly restrictive plan where the person only eats veggies, meat, sea foods, and fruits while steering away from added sugars, including grains and dairy.

High-carbohydrate foods to avoid
Knowing which foods to add or avoid is important when following a low-carb nutrition plan. Here is a list of high-carb foods to steer clear of:

• Sugary foods and drinks
  Foods like ice cream and candy and beverages like soda might seem irresistible, but they have a lot of carbs and should be avoided while on a low-carb plan.
• Bread, grains, and pasta
  White and whole wheat bread are rich in carb content, so limiting their consumption is advisable.
• Starchy vegetables
  Veggies are a great addition to one’s meal plan as fiber promotes healthy digestion. However, root vegetables like beets, potatoes, and yams with high carb content should be avoided.
• Beans and legumes
  Beans and legumes are nutritious due to their protein and fiber content. However, they are also a powerhouse of carbohydrates, so one should limit their intake while on a low-carbohydrate meal plan.

Effects of consuming foods high in carbohydrates
The delicious taste and satisfaction of carbohydrate-rich foods come with a price. Even though carbs are a vital energy source, overconsumption can affect one’s health. Let us explore the effects of eating too many carb-rich foods:

• Digestive problems
  If a person has been experiencing difficulties in bowel movement, it could be due to eating too many processed carbs.
• High blood sugar
  Foods like white bread can cause an imbalance in blood sugar and insulin levels, increasing the risk of diabetes.
• Increased triglycerides
  Carbs in the form of added sugars can increase bad cholesterol levels. This can, in turn, raise the risk of a heart attack or stroke.
• Fatigue
  Consuming too many carbs elevates blood sugar instantly and induces a short burst of energy. However, as sugar falls, one feels tired again.
• Frequent thirst and hunger
  High blood sugar after a carbohydrate-rich meal can make one feel thirstier and hungrier than usual. Since foods like white bread lack calories, they are metabolized faster, leaving a person unsatiated.

It is important to note that carbs are genetically categorized into three types: simple (that cause an instant and rapid rise in glucose), complex (that have a gradual effect on blood sugar), and fiber (the non-digestible part of complex carbs that supports gut health).

Low-carbohydrate meal plans have become popular among people who want to achieve their health and fitness goals. However, consulting with a healthcare professional or nutritionist is important before modifying one’s eating habits and choosing options on the low-carbohydrate foods list.