Are you on a zero carb diet? Low carb diets have been popular for years. But now comes a more extreme form of it, called the Zero Carb Diet. It’s even more restrictive as it requires you to eliminate as much carbs from your diet as possible. That’s pretty difficult to accomplish as even vegetables, at a minimum, contain 3 to 4 grams of carbohydrates.
Even 1 ounce of nuts will give you that same amount (3-4 grams) of carbs. Therefore, the question is, can you really get close to a daily amount of 0 carbs. Furthermore, nutritionists caution, that getting that close to 0 carbs eliminates many health protective foods. Indeed, nutritionists and dieticians warn about the dangers of too low carb amounts and the subsequent bad health consequences.
Zero Carb Diet: Important Nutrients Missing
Cutting carbs down to the barest minimum reduces the amount of key nutrients found in healthy foods. Therefore, regardless of how many vitamins and supplements you take, you can’t replace the health protective nutrients found in actual foods. Consequently, you’re going to compromise your immune system and increase your risk of chronic illnesses such as immune system deterioration, cognitive health decline, heart disease, and even Alzheimer’s.
Your digestive system will also take a hit. For example, the daily recommended target for fiber is at least 25 grams per day. And fiber is only found in foods that contain carbohydrates.
A high fiber diet is linked to a significantly lower risk of heart disease, stroke, high blood pressure, diabetes, obesity, and some digestive diseases. Certain types of fiber also act as pre-biotics, which serve as food for the beneficial gut bacteria that support immunity, anti-inflammation, and mental health.
And most importantly, fiber supplements are okay, but are no substitute for the natural food sources.
Zero Carb Diet: Say Hello To The Flu
Yes, the flu. How’s that happen? Simple. People starting off on the Keto diet, can at the beginning, experience symptoms that mimic actual flu. They can include headaches, brain fog, irritability, dizziness, nausea, and muscle soreness. This happens as your brain, which typically uses up to 60% of all the carbs you eat, must adapt to a different fuel source. But just because your body can adapt doesn’t mean it’s ideal.
The same is true of rejecting even a minimum amount of carbs that will keep you healthy.
Instead, a plant based diet that includes whole, fiber-rich foods is the better, safe choice.
Monounsaturated fats, like avocado, olive oil and nuts; and plant-based proteins, like lentils and beans, can prevent and manage type 2 diabetes. Plant-based diets, which are moderate to high in carbohydrates, have been shown to generate weight loss, improve insulin resistance, support a healthy gut, and reduce inflammation associated with aging.
Stop! Do Include These Foods
As mentioned, if you want to be on a low car diet, include anti-inflammatory, satiety-inducing fats that are good for circulation. These foods include avocado and avocado oil; extra virgin olive oil and olives; nuts; seeds; and nut/seed butters.
Don’t forget to also eat lentils, beans, and chickpeas as they are an excellent protein source. This pattern provides a much broader spectrum of the nutrients needed for wellness, and it’s an approach you can stick with long term. Sticking to a diet is one of the hardest things to accomplish. Max out your ability to stick to it by eating a balanced and nutritious low carb diet that gives you what you need.
This is one of the most important factors for not only shedding pounds but keeping them off for good.