One of the most popular dieting strategy, successfully used by millions of people to lose weight.
From the original icanbefitter.com archive (2019), lightly edited for the new site. — Upen
Low Carb Diet [ LCD ]
One of the most popular dieting strategy, successfully used by millions of people to lose weight.
Let's quickly understand what does LCD mean? Simply put, a diet which has less of carbohydrates and more of protein and fats. It goes without stating, all the ingredients which come onto your plate should be of high quality, nutrient dense foods.
As a general norm, the division of macro ratio is
That means, if we are consuming 2000 calories in a day, 25% of the calories i.e. 500 cals should come from high quality carbohydrates like oats, brown rice etc. 35% of the calories i.e. 700 calories should come from good protein sources like meat, chicken, fish, eggs, paneer, moong, tofu, whey etc. and 40% calories i.e. 800 calories should come from high quality fat like ghee, olive oil, virgin coconut oil etc.
How to prepare a LCD diet?
Learning how to prepare your own LCD diet plan will not only help you in achieving your weight loss faster, it will also save you a lot of time and money. For losing weight we need to eat below our TDEE. After calculating TDEE, we will prepare our diet chart such that, we eat 300-400 cals below our TDEE. We should keep in mind that, we should not eat below BMR calories.
Lets explain with an example. Lets assume Mr. Khilak need to reduce weight.
His BMR = 1800 cals. TDEE = 2300 cals. He wishes to prepare a diet of 2000 cals so as to be in calorific deficit.
[1 gm carb = 4 calories, 1 gm protein = 4 calories, 1 gm fat = 9 calories ]
Distributing 2000 cals in 25%(carbs) : 35%(protein) : 40%(fats)
Carbohydrates to be consumed everyday = [ 25% * 2000 / 4 ] = 125 gms
Proteins to be eaten everyday = [ 35% * 2000 / 4 ] = 175 gms
Fats consumed everyday = [ 40% * 2000 / 9 ] = 89 gms
Now the main challenge is to fit the above values into daily diet chart, so that it is sustainable, and you can eat it with fretting.
Learn more about how to prepare a Quantified Diet Chart.
Why does LCD work?
All the weight loss diets primarily work on calorific deficit principle. That means, if you are over eating, no matter whether you are doing LCD or Keto diet, you wont lose weight ! So, why should I prefer LCD over Keto or other diets for weight loss? Because, it is more sustainable. Simple.
Got any doubts? Do comment below, and we will answer it asap !