Best Tips To Avoid Your Dry Skin Problem In Winter

Take Care Of Your Skin In Winter

Dry skin problem is very common, especially in winter season. It can be caused by changes in the environment or just your skin type. You may feel dry skin all day if you do not take care it properly. If you have dry skin you can feel flake, itching, cracks and even bleed.

To avoid dry skin problems, dermatologists suggests some tips.

KEEP SHOWER SHORT

Try to keep your shower time short so the water doesn’t break down the proteins in your skin which help to retain skin’s moisture.

Limit you bathing time in the shower. Hot water can dry skin out further, since it melts skin's natural oils. Use lukewarm water, which will clean skin but keep moisture locked in. Use lukewarm water and a mild cleanser. Gently pat the skin dry. Use soft towel.

USE MOISTURIZER

Use good quality moisturizer on your skin after shower. After shower use moisturizer immediately otherwise skin can get dry fast. The moisture on the skin should be preserves so that you don't get rough skin. It is found that oil based ointments and creams tend to be more effective than lotions.

USE GOOD SKIN CARE PRODUCTS

Read carefully on the label of the skin care products. If it feel right for you then only use it otherwise search for good one. Wrongly selected product may be bad for your soft skin and irritates it. Deodorant soaps or alcohol based products can harm your skin.

USE HUMIDIFIER

You can use humidifier at your home to increase the moisture level of the air. By doing this your skin's moisture remain as it is while you are inside your home.

Humidifiers get more moisture in the air, which helps prevent your skin from drying out.

WEAR SOFT FABRIC CLOTHES

If your skin is dry then clothes made of wool and others can make you feel irritating. So choose soft and breathable fabric clothes or wear silk or cotton fabric below the clothes.

Also, the detergent you used for washing should be hypoallergenic.

USE HAND SANITIZERS

If you need to hand wash frequently use hand sanitizers. Frequent hand washing with soap bar or liquid soap can dry up your skin due to chemicals inside soap. Traditional soaps can dry your skin.

USE HAND CREAM

Apply good quality hand cream or petroleum jelly after every hand wash. Protect your hands from water, use waterproof gloves. By doing this you can protect your skin from dryness.

DRINK PLENTY OF WATER

Your body needs to remain hydrated all the time. Drink plenty of water every day. Try to drink 7 to 8 glass of water daily. It makes your skin hydrated and avoid dryness. 

Dry skin also can be caused by health problems, such as diabetes or kidney disease. Using too much soap, antiperspirant, or perfume and taking hot baths can make dry skin worse. Use good quality of moisturizers or lotions on your skin.

10 Best Ways To Keep You Motivated For Regular Exercise

Motivation is the key for any work or task. Keeping yourself motivated for regular physical activity is not an easy job. As a human being you may face several personal or other problems which can distracts you from your exercise routine but your aim must be clear.

Your aim to be physically active would not be fulfilled unless you put your hard work and dedication into it. But you may feel uninspired sometimes due to your personal reasons. 

You find it difficult to go regularly and do exercises or jogging without any motivation. So how to stay motivated? Here are few tips for you to stay your motivation level up.

SET A GOAL

Prepare your plan to achieve your fitness goal. A properly created plan will help you to clear your mind and motivate you. A clear and realistic goal makes you stick to the plan. Your goal should be like that you have to complete certain miles in a fix time period or you will lift up the weight up to a certain level in a fix time frame.

Your goal is your mission so that you will remain motivated. 

FIND A BUDDY

Two friends are good to do exercises together. They support, encourage and inspire each other to do more sets. They keep motivated each other on regular basis. So you don't need to worry about motivation with your fitness buddy.

JOIN A CLUB

Joining a sports club is a good idea. You can find your fitness buddy their. They provide you a routine and timetable for your exercises. You can find a instructor in club. It is easier and more convenient for you to join a club to get physically active regularly and stay motivated.

COMPETE AGAINST YOURSELF

A fitness tracker might help you to compete against yourself. With the fitness gadgets you can check your daily fitness level and motivate yourself to level up. Your heart rate, calorie burn data are all you can find on your fitness tracker on daily basis. You can actually find a good motivator in your fitness gadget which makes you compete against yourself to achieve your fitness aim.

USE MUSIC TO KEEP YOU BUSY

Good music keeps you motivated all the time. You can use wireless or wired headphones while doing running or in the gym. But you need to take extra precaution with headphones while walking near the roads. it can be dangerous. Be alerted. Listen radio, or your favorite music during workout.

JOIN COMMUNITY EVENTS OR COMPETITION

If there are community events or competition near you, you must join it. These competition among people can give you your next fitness goal. You should participate in these events whilst improving your health. It also motivate you by seeing other people physical activity.

CHANGE EXERCISES

Change your exercises regularly. Same exercises repeatedly can make you bore. So shake up your routine with different exercises like compound exercises which works on more muscles in a single workout. Go for swimming with friends or walk to change your mood.

RECORD YOUR PROGRESS

Monitor your daily achievement and record it on a diary or calendar. Your previous record will inspire you to break it in future. It helps you to stay motivated and increase your fitness level.

GET INSPIRE BY FITNESS MAGAZINES

Fitness magazines or books gives information about the latest fitness trends and shows the story of fitness heroes. These can help you to get inspire and improves yourself. You can find your weaknesses and build some strength. Accept the challenge and motivate yourself to achieve more.

DON'T FEEL GUILTY

Never feel guilty and do not loose your motivation if you are not achieving your targets. If you push yourself too hard day after day you will get tired and sore and lose motivation very quickly. It’s important to moderate your exercise and vary the intensity and type of exercise you do. Don’t feel guilty if you have slipped out of routine for a few days. Just move on and start again.

The bottom line is that your inner side must be motivated to get you  physically active. Read success quotes on Instagram or twitter, books, magazines or set your ideal hero like Arnold or Sylvester stallion. You can join some social networking groups which are involve in the fitness area. Don't push yourself extreme hard but small steps can make a huge difference so stay motivated. 

How To Quit Smoking With Water You Never Heard

Drinking water can help you to quit smoking.

Water is everything for us. We can not live without water. But, did you know that water can also help you to quit your smoking? Sound interesting? Yes, water can help you to quit smoking and change your life. 

Why Is Water Good For You?

Your tap water at home is the best drink you can find. It has no added sugar, is inexpensive, tastes good and is safe to drink. It is healthy among all other drinks.

Other drinks like soft drinks, cordials, fruit juices, vitamin waters, energy and sports drinks contain added sugar and can lead to weight gain and can damage your teeth. Water is the best option for you.

Water helps in digestion. This helps to prevent constipation, something smokers often complain of when quitting.

Exercise is good for your health and it is recommended that people exercise when quitting smoking. It is important to drink water to keep hydrated when exercising.

Water carries minerals, nutrients and oxygen around the body to distribute them.

Drinking Water helps keep your skin, mouth, nose and lungs from drying out.

Water Can Help You To Quit Smoking

Keep your mouth and hands busy when you crave for a cigarette. Sipping on water throughout the day can help you to do this.

Thirst and hunger are two different things but sometimes thirst can often be confused with hunger. So before snacking, try drinking a glass of water first.

You can replace water with your snacks. People often eat snacks to fulfill their cravings. If the snacks are high in fat and sugar they can lead to weight gain. Try drinking water first.

Drinking water improves alertness and the ability to concentrate. This can help your willpower to remain strong and fight the urge to smoke.

Regular water intake keeps you hydrated. As dehydration makes you tired, you are less likely to have the motivation to prepare and eat healthy meals, which increases the chances of weight gain.

How To Drink More Water?

You tend to drink water when you feel thirsty. Thirst is a good indicator of when a person needs to drink water. However, thirst can often be confused with hunger. So before snacking, try drinking a glass of water first. If a person does not drink enough water, a person can become dehydrated and may experience,

• feeling of thirst and hunger
• headaches, tiredness and confusion
• dark-colored urine.

You can increase your daily water intake and it is not a difficult task. Here are some simple ways to drink more water throughout the day-

• Choose water in place of drinks with added sugars or alcohol. Tea and coffee provide water . too, but can make you dehydrated.

• Have a glass of water before or with every meal.

• Have a glass of water with you next to your home computer or TV.

• Flavor your water with lemon or orange slices or tea.

• Carry a refillable water bottle with you for easy access.

Drink water regularly as it is required by our body. Drink clean and pure water available to you. Water flush out harmful elements from your body and helps in weight loss. As you have read, it is useful and helpful to quit your smoking habit.

Amazing health Benefits Of Eating Nuts Everyday You Never Know

Different types of Nuts

Everyone loves eating nuts and why not! it is delicious and nutrition rich. Nuts have so many nutritions which makes it a healthier food choice.

Nuts contains bioactive compounds like high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.

The most popular edible tree nuts are almonds, hazelnuts, walnuts and pistachios. Other common edible nuts are pine nuts, cashews, pecans, macadamias, and Brazil nuts. Peanuts also considered to be in the nut food group.

Nuts are nutrient dense foods. Nuts have a high total fat content, ranging from 46% in cashews and pistachios to 76% in macadamia nuts, and they provide 20 to 30 kJ/g.

NUT NUTRITION

Nuts have many different nutritions. Among the constituents of nuts there are significant amounts of essential micro-nutrients.

Nuts contains folate, antioxidants vitamins, phenolic compounds and tocopherol.

Nuts are cholesterol-free, but their fatty fraction contains sizeable amounts of chemically related non-cholesterol sterols belonging to a heterogeneous group of compounds known as plant sterols or phytosterols.

Nuts are richest in fat after vegetable oils. However, the fatty acid composition of nuts is beneficial for our health because the saturated fatty acid content is low (4-16%) and nearly half of the total fat content is made up of unsaturated fat, mono-unsaturated fatty acids in most nuts.

HEALTH BENEFITS OF EATING NUTS

Nuts For Heart Health

Nuts are beneficial for our heart and researches supports that. Various studies shows that an handful of nuts everyday can reduce the risk of heart disease significantly.

Nuts contain a variety of nutrients and other bioactive substances that work together to achieve the  heart protective effect. 

• Nuts have mono-unsaturated and poly-unsaturated fats that help regulate blood cholesterol.

• Nuts have fiber and plant sterols that help reduce cholesterol re-absorption from the gut.

• Nuts contains Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis.

• Nuts have antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation. 

• Nuts have naturally low sodium and high potassium levels which assist in maintaining healthy blood pressure.

Nuts For Diabetes

It is found that nuts may reduce the risk of developing type 2 diabetes.

Studies have shown that eating a handful of nuts at least four times a week reduces the risk of developing type 2 diabetes, compared to eating fewer or no nuts. This effect is attributed at least partly to the high levels of monounsaturated and polyunsaturated fats found in nuts, which are believed to enhance insulin sensitivity.

Nuts has lower GI value, it means slowly increases the blood glucose level in comparison to high GI food. Therefore nuts benefit people with type 2 diabetes. 

When added to meals rich in carbohydrate, nuts slow the passage of the meal through the gut and reduce blood glucose levels following the meal. The phytochemicals found in nut skins may slow carbohydrate digestion.

Nuts can also help reduce the risk of developing Metabolic Syndrome. It is za cluster of metabolic measures that if left untreated, can lead to type 2 diabetes, heart disease and hypertension (high blood pressure).

Nuts For Weight Control

Nuts are good for weight control. A small handful of nuts every day is not associated with a weight gain, and may in fact help reduce the risk of obesity. There are several mechanisms by which nuts help manage weight.

• The healthy fats, protein and fiber in nuts can help you feel fuller, which helps to control appetite and satisfy hunger.

• Some of the fat is trapped in the fibrous structure of the nut, so it passes through the body rather than being absorbed.

• Nuts can increase energy expenditure by approximately 10%. 

• Nut eaters have found lower BMI than who don't. 

HOW MUCH YOU SHOULD EAT

After knowing the health benefits of eating nuts you must thinking of how much quantity of nuts is good for us. The 2013 Australian Dietary Guidelines state that a serve of nuts is 30 gm. Much research has also confirmed that at least 30 gm of nuts a day is beneficial to health.

You can also compare 1 serve of nuts with the following to understand better.

• 20 almonds. 
• 4 chestnuts.
• 20 hazelnuts. 
• 15 macadamias. 
• 15 pecans. 
• 2 tablespoons of pine nuts.
• 30 pistachio kernels. 
• 5 whole walnuts.

Nuts are healthy and energy dense. It has many different nutrients. Eating nuts regularly helps our body to stay out from the diseases like cardiovascular and diabetes. 

Best Tips To Avoid Common Cold and Runny Nose

Common Cold Problem

If you are infected with common cold, you will feel decline in your activity and productivity. Cold is a common problem during the winter season. It spread fast among people. The common cold is an acute, self-limiting viral infection of the upper respiratory tract involving the nose, sinuses, pharynx and larynx. 

There are more than 200 different types of viruses that can cause the common cold. Viruses can survive for prolonged periods in the environment, in some cases more than 18 hours.

Adults can face cold problem 1 to 3 times in a year but children can affected more than that because their immune system is not fully developed yet. So, they need extra care and hygiene.

SIGNS

When germs that cause colds first infect the nose and sinuses (air-filled pockets in the face), the nose makes clear mucus. This helps wash the germs from the nose and sinuses. After two or three days, mucus may change to a white, yellow, or green color. This is normal and does not mean you or your child needs antibiotics. 

Other signs and symptoms of the common cold can include:

• Sneezing.
• Stuffy nose.
• Sore throat.
• Coughing.
• Post-nasal drip (mucus dripping down your throat).
• Watery eyes.
• Mild headache.
• Mild body aches.

These symptoms usually peak within 2-3 days but can last for up to 10-14 days.

CAUSES

More than 200 viruses can cause the common cold, and infections can spread from person to person through the air and close personal contact. Antibiotics do not work against these viruses and do not help you feel better if you have a cold. Rhinovirus is the most common type of virus that causes colds.

Cold spread fast. If you breathe in a environment where infected person is present, you can caught by the virus. People can also catch colds by touching an infectious person’s hand and then touching their own eyes, nose or mouth.

Children are more prone to get infected by the cold causing viruses. The most common place to get infected is their school. Weak immune system and presence of many children make an easy way for the viruses. 

PREVENTION

Good hygiene practices are the best way to prevent common cold problem. But there are many things that can increase your risk for the common cold.

• Exposure with someone with the common cold.

• Children have weak immune system.

• A weakened immune system or taking drugs that weaken the immune system.

• Cold happens mostly in the winter season.

To prevent cold infection you can do some practices.

• Maintain good hygiene practices.

• Avoid close contact with people who have colds or other upper respiratory infections.

• Cover your nose and mouth with a tissue when you cough or sneeze.

• Throw tissues in the bin after you use them.

• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol based hand cleaners are also effective.

• Avoid touching your eyes, nose or mouth. Germs spread this way.

• Wash your hands before preparing food.

• Try to avoid close contact with people who have colds.

• If you have a cold, stay home from work or school and limit contact with other people to keep from infecting them.

• Wash your child’s toys frequently to remove traces of the any viruses.

• Keep your child home in the first few days that they develop a cold to stop them infecting others.

Cold is very common, specially among children therefore they need extra care. Also, it is easy to avoid, you just need to maintain good hygiene and cleaning. You should stay away from the crowd if not necessary. Wash your hands properly and maintain proper cleaning while eating.

How Much Dairy Food You Need For Your Better Health You Must Know?

Milk and Yogurt 

Do you hate drinking milk in your adult age? You may be but it is the main food item since your childhood. Milk, yogurt, butter etc dairy foods are the integral part of our diet. Fat free or low fat dairy food items have positive impact on your overall health.

There are 5 food groups recommended by the ADG (Australian dietary guidelines) we eat everyday.

These 5 food groups are:-

1. Vegetables and legumes/beans.
2. Fruits.
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties.
4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
5. Milk, yogurt cheese and/or alternatives, mostly reduced fat.

Dairy foods like milk is rich in calcium which is crucial for our bone health. Yogurt, cheese and other dairy products have numerous health benefits like prevention of heart disease and high blood pressure.

BENEFITS OF EATING DAIRY PRODUCTS

Researches indicates that during childhood, intake of milk and dairy products was associated with reduced risk of obesity.

Dairy products are full of nutritions and contains calcium, potassium, phosphorous, magnesium, protein, vitamins etc. All these nutrients are important for your health and developing a healthy immune system.

Consumption of dairy products is linked to improved bone health and may reduce the risk of osteoporosis.

Dairy products are rich in potassium. Potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.

Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Low fat or fat free dairy products provide almost no fat to your body.

Intake of milk and dairy products was associated with a neutral or reduced risk of type 2 diabetes and a reduced risk of cardiovascular disease.

Dairy products helps in weight loss. Dairy products contains protein and it is a good source of essential amino acids for muscle protein synthesis and thus helps to maintain the metabolically active muscle mass during weight loss.

Studies and evidences suggests that a high intake of milk and dairy products regularly (200 to 300 ml per day), does not increase the risk of cardiovascular disease.

Latest studies also indicates that consumption of milk and dairy products probably protects against colorectal cancer, bladder cancer, gastric cancer, and breast cancer.

DAIRY FOOD RECOMMENDATION

ADG recommends higher intakes of dairy products for every age group. Following is the recommended dairy food intake:-

dairy food recommendation | source legendairy

WHY ARE YOU NOT HAVING ENOUGH ?

Most of the people are away from the health benefits of dairy food items because they don't include it in their diet. People think that cheese or other dairy products increase their weight. But actually consumption of three to four daily serves of dairy foods, such as milk, yogurt and cheese, as part of a balanced diet is not linked to weight gain.

If you include 3 to 4 daily serves of dairy foods in your balanced diet. It will help in weight loss and waistline.

Avoid eating junk foods like pizza, burger, fried potatoes, cakes, alcohol, biscuits, ice creams etc and replace them with milk, yogurt and cheese to get a healthy body.

INCREASE YOUR DAIRY FOOD INTAKE

Dairy foods are good and easily available near you. Cow's milk considered to be healthiest. Drink a glass of milk daily to get a good health.

Following are the way you can increase your dairy food intake daily easily:- 

• Have a bowl of fruit and yogurt for breakfast or after a workout. 
• Include cheese in a salad or sandwich. 
• Dollop natural yogurt on a jacket potato. 
• Blend together some fruit, yogurt and milk. 
• Grate or shave Parmesan or mozzarella cheese on pasta dishes. 
• Have a warm glass of milk in the evening. 

Why Whole Grain Food? Amazing Facts And Benefits You Never Know

Whole grains has so many health benefits. It provides many different nutrients to our body that are important for the health. Having whole grains food in your diet can save you from the risk of some chronic diseases. It also helps in a healthy weight management. Oatmeal, cereals and whole wheat flour are the popular food items.

All whole grain kernels contain three parts- the bran, germ, and endosperm. Each section houses health-promoting nutrients.

• The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. 
• The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. 
• The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

What Are The Nutrients It Have?

• Dietary fiber: Whole grains has dietary fibers which may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Dietary Fiber in your food is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

• Vitamin B: The B vitamins thiamin, riboflavin, and niacin play a key role in our metabolism as they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

• Folic Acid: Folate or folic acid helps the body form red blood cells. Folic acid is important for a pregnant lady and can take it's supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

• Iron: Iron is also important to our body. Women suffers iron deficiency mostly. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole grains foods are a rich source of iron.

• Minerals: Whole grain foods are sources of minerals like magnesium and selenium. Magnesium is responsible for the bone building and releasing energy from muscles. Selenium is important to prevent cell's oxidation and boosts immune system.

What Are The Food Groups Of Whole Grain?

Oatmeal is a brilliant breakfast recipe for a healthy day.

Grains (cereal) foods can be broken up into four main groups. The main sub-groups are-

• Breads - Wholemeal, wholegrain, white, rye, pita, lavash, naan, focaccia, crispbreads, damper.

• Breakfast Cereals - Ready to eat, high fibre (wholegrain) oats, porridge, muesli, wholewheat biscuits.

• Grains - Rice, barley, corn, polenta, buckwheat, spelt, millet, sorghum, triticale, rye, quinoa, semolina.

• Other products - Pasta, noodles, English muffin, crumpet, rice cakes, couscous, bulgur, popcorn, flour.

What Are The Health benefits Of Eating Whole Grain Food

• Whole grain food is beneficial for our heart health. Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. American guidelines suggests the consumption of at least three 1 ounces serving in a day.

• Whole grain food contains dietary fibers which is good to reduce constipation. Whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals are good to eat.

• Whole grain foods have less calories but keeps your stomach full. So it helps you on your weight lose program.

• Whole grain foods has folic acid which helps to protect pregnant women from any defects during fetal development.

References:
https://www.choosemyplate.gov/grains-nutrients-health

https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre

The Best And Worst Low Carb Food You Never Know

Weight loss is the key problem for many people. People do different methods for the weight loss. But healthy diet plan and regular exercise is the only way to help you to get a healthy body. To lose  weight low-carbohydrate or low-carb diet is popular among people.

What Are Carbohydrates?

Carbohydrates are one of the main nutrients in your diet. They help provide energy for your body. 

The food which has less than 130 g/day of a 2000 kcal diet (26 per cent of energy) is considered low-carb food. 

There are three main types of carbohydrates found in foods which are sugars, starches, and dietary fiber. Your body needs all three forms of carbohydrates to function properly.

Where Sugar Found? Sugars are found naturally in foods such as dairy products, fruits, and vegetables. Sugars are also added to foods and beverages for taste, texture and preservation, and are often found in foods such as grain-based and dairy desserts, sugar-sweetened beverages, and sweets.

Where Starches Found? Starches are found naturally in beans and peas (such as garbanzo beans, kidney beans, lentils, and split peas), grains (such as barley, brown rice, corn, oats, and wheat), and vegetables (such as carrots and potatoes). Starches can also be added to foods during processing or preparation to thicken or stabilize them.

Where Dietary Fiber Found? Dietary fiber is found in beans and peas, fruits, nuts and seeds, vegetables, and whole grain foods (such as brown rice and whole grain breads, cereals, pasta)

Sugars and starches are broken down by the body into glucose (blood sugar) to be used as energy. 

Fiber is the part of food that is not broken down by the body. Fiber keeps you full and can help you stay at a healthy weight. 

There are two types of fiber. Insoluble fiber adds bulk to your stools so you stay regular. Soluble fiber helps lower cholesterol levels and can help improve blood glucose control.

Why Low-Carb Food?

Carbohydrates are essential for a good balanced diet and healthy body. They provide the only fuel source for many vital organs, including the brain, central nervous system and kidneys. 

Your digestive system breaks down carbohydrates into glucose and the pancreas uses a hormone called insulin to help the glucose move from the blood into the cells.

Low-carbohydrate (low-carb) diets are popular for weight loss. The basic reason for the recommendation to eat fewer carbohydrates is the belief that carbohydrates cause weight gain.

Best Low-Carb Foods To Eat

• Meat: Beef, lamb, pork, chicken and others; grass-fed is best. 
• Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Fish: Salmon, trout, haddock and many others; wild-caught fish is best. 
• Eggs: Omega-3-enriched or pastured eggs are best. 
• Vegetables: Spinach, broccoli, cauliflower, carrots and many others. 
• Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. 
• High-fat dairy: Cheese, butter, heavy cream, yogurt. 

Worst Low-Carb Food To Avoid

• Bread and grains: White bread, whole bread, floor tortilla, bagel.
• Fruits: Banana, raisins, dates, mango, pears. 
• Starchy Vegetables: Corn. potato, sweet potato, beets.
• Pasta.
• Cereal.
• Beer.
• Sweetened yogurt.
• Juice.
• Beans and Legumes- Lentils, Peas, Black beans, Pinto beans, chickpeas, kidney beans.

Bottom Line

You can follow low-carb diet to lose weight but do not remove carbohydrates from your diets completely. Some quantity of carbohydrate is necessary to your body to get some energy for your daily tasks.

Choose carbohydrate-rich foods that are unrefined or unprocessed, including whole grains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks.

Carbohydrates are essential for a healthy body and should not be removed from the diet. A very low-carbohydrate diet combined with very high protein intake is not recommended. Very low-carbohydrate diets tend not to lead to long-term weight loss.

Reference:
https://www.accessdata.fda.gov