High Carb Low Fat Diet Plan

High Carb Low Fat Diet Plan


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

High Carb Low Fat Diet Plan

The usual common diets we eat generally consist of approximately 65% carbohydrate, 15% to 20% proteins and 20% to 25% fats. Balanced diet also consists of similar constituents. If you plan to start a high carb low fat food, you should plan the calorie intake first.

If you are planning to start high carbohydrate low fat diet for weight loss, you should reduce calorie intake also and most of the reduction in calorie should come from reducing fat intake. If you do not want to reduce calorie intake, you can reduce fat intake, replace the fats with carbohydrate, and keep protein intake at previous level. This will make a high carb low fat diet.

High carb low fat diet plan with same calories:

When you plan to start high carb low fat diet without changing calories reduce fats/oil consumption, replace the calorie with carbohydrate foods such as bread, corn, rice etc. To reduce fat consumption, avoid fried foods (such as French fries and other oil rich foods). If you want to have fish, take steamed cooked fish instead of fried fish. Replace milk with low fat milk or skimmed milk. Avoid using excess oil in cooking, use bare minimum required for making food palatable. It is not advisable to increase consumption of high protein foods (such as mean, fish, poultry and other animal products) if you plan to have high carb low fat diet. Consume protein as before.

  • Avoid fried foods and replace it with high carbohydrate foods such as foods made from grains/cereals, such as rice, bread, corn etc.
  • Do not increase protein intake

High carb low fat diet plan with calorie reduction:

If you plan to start high carb low fat diet for reducing body weight, it is important to reduce intake of foods with high fat content, because fats contribute higher calories. Fats contribute approximately 9 kilocalorie per gram, whereas carbohydrates and proteins contribute approximately 4 kilocalorie per gram. Hence, it is important to reduce fat intake. If you plan to have high carb low fat diet for weight loss you should:

  • Reduce fat intake to bare minimum require for maintaining health. Fats should contribute approximately 10% of calorie intake (normally 20-25%). This can be done by avoiding fatty foods.
  • Reduce fat intake should be combined with increased intake of high fiber diet (such as vegetables, green leafy vegetables and fresh fruits). Fibers do not supply any calorie, increase the bulk of food, which makes stomach full, and help in reduced food/calorie intake.

 

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