Low carb diet is best diet to loose weight?🤔

 Many people when start their fatloss journey they often heard some people saying that they should follow a low carb diet and they are also advised by some well-known fitness coaches as the same.

So here in this blog we will find out whether low carb diet or high carb diet is best way for you to loose weight or not.

• First thing i want to clear that any individual who is trying to loose weight should be in a caloric deficit in order to loose the body fat.

Which simply means apni zarurat se kam khana

Yes you read it right 

Caloric deficit is one of the most primary or you can say the basic step to loose weight. 

 Dont worry It doesn't mean that you have to go on a starvation mode. Just simply create a deficit of 15-25% of the caloric intake at beginning. 👍

• Second, If you are in a caloric deficit you should be consuming enough amount of protein in order to maintain the lean mass or you can say muscle mass of your body. And eating right amount of protein has its own benefits too🍗🍳.

So how much protein  your body needs in order to  maintain that muscle mass?

For a person who has a sedentary lifestyle he needs only 1gram/kg  bodyweight of protein 

 

Simply means, if a person weighs 70 kgs ...he needs around 70 grams of protein everyday.

For someone who is involved in some kind of resistance or weight training.

hain wahi jo tum soch rahe ho, gym jaane waala banda🏋️‍♂️🏋️‍♂️

They need more protein in order to maintain as well as to grow the muscle mass of their body.

    The protein intake should between         around 1.6 to 2.2g/kg of body weight.

☝️☝️☝️ye waala khud calculate karo

So keeping all the above points in mind lets begin

Carbohydrates and fats both are important macronutrients and perform specific functions in our body. Excluding or consuming any of them in a very low in our diet is not a practical approach.

1.Carbohydrate are primary source of energy. Carbs plays a vital role in brain functioning.

Some phitness influencers says that carbs dosen't need for the human survival so we can exclude them from our diet......yes they are right but we are not living in the ancient times so our aim is not only survival but many more. We need carbs for all the daily basis work....

any many more.......baki functions yaha padh lena detail mai diya hai👇👇👇👇

https://www.healthline.com/nutrition/carbohydrate-functions

2. Like carbs, fats are also important for our overall health. It help us to maintain the hormonal health of our body. Also helpful in absorption of fat soluble vitamins A, D, E and K.

It is recommended that at least 15-20% of the total calories should be obtained from fats in order to maintain normal functioning of the body

So both carbs and fats have their own functions in our body.

Note: carbohydrates have a tendency to retain water in our body. Around 1 gram of carbs holds water upto its 3 times.....it means if you eat 300g of carbs you will hold water upto 1 kg. You dont have to worry about this, it fluctuates on a daily basis. 

so when you go on a low carb diet your body flushes the water weight of your body not the fat mass.

So your end goal should not be only loosing weight. It should be improving the overall body composition.

Its not about just loosing weight but its about loosing the right kind of weight - Siddhart Tiwari, Fitness coach

So according to researches,  the ratios between the fats and the carbohydrates dosen't matter at all for overall body composition.

So here a research by Stanford University (of Ballia mai jo hai wo nahi, California waala), conducted by Dr. Christopher Gardener 

  This study was done for 12 months over 600 participants

 

Participants were divided into 2 groups 

Group 1                                   Group 2

LOW CARB                                    HIGH CARB

HIGH FAT                                      LOW FAT

(Same calories and protein)

After 12 months of the study it was concluded that for overall fat loss it dosen't matter that in how much ratios carbs or fat you eat as long as your calories and protein intake are same.

So there is no significant and meaningful changes in terms of fat loss.

research link

https://examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/

So according to my opinion the best diet is the one you can follow for a long time or in which one can stick to.

Its totally your choice which one you want to follow.

i hope you guys like it......let me know in the comment section till then bye.