Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose. A low-carb diet advocates less carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you specialize in protein-rich whole foods and vegetables. Low-carb diets may result in weight loss and improved health markers.
What is low carb?
A low-carb diet means you eat fewer carbohydrates and a better proportion of protein and fat. This can also be called a keto diet. However, not all low-carb diets result in ketosis.
For a long time we’ve been told that fat is injurious to our health. Meanwhile, low-fat “diet” products, often filled with sugar, flooded supermarket shelves.
There’s little reason to fear natural fats. Instead, on a low-carb diet you don’t need to fear fat. Simply minimize your intake of sugar and starches, confirm you’re getting adequate protein — or maybe high amounts of protein — and you’ll eat enough natural fat to enjoy your meals.
When you avoid sugar and starches, your blood glucose tends to stabilize, and therefore the levels of the fat-storing hormone insulin drop, which can make it easier to burn fat stores in the body.
In addition, the upper protein intake and presence of ketones (if eating very low carb) may cause you to feel more satiated, thereby naturally reducing food intake and promoting weight loss.
To Eat: Meat, eggs, fish, natural fats & vegetables growing above ground
To Avoid: Sugar and starchy foods
If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day.
Who should NOT do a strict low-carb diet?
Most people can safely start a low-carb diet. But in these three situations you’ll need some preparation :
Are you taking medication for diabetes, e.g. insulin?
Are you taking medication for high blood pressure?
Are you currently breastfeeding?
If you don’t fall into these groups & don’t have any severe medical conditions, you are free to do it.
What to eat on a low-carb diet
Foods which contain less than 5% carbs by weight. Sticking to those foods will make it relatively easy to remain on a moderate low-carb diet (less than 50 grams of net carbs per day) or maybe a strict low-carb diet.
Try to avoid
Here’s what you ought to not eat low carb – foods filled with sugar and starch. These foods are much higher in carbs:
- Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
- Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
- Trans fats: Hydrogenated or partially hydrogenated oils.
- Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
- Highly processed foods: If it looks like it was made in a factory, don’t eat it.
- Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
What to drink
What drinks are good on a low-carb diet? Water, coffee or tea. Preferably don’t use sweeteners. You can switch to Sugar-free carbonated beverages, like sparkling water.
How low carb is a Low-Carb diet?
As you lower your carbohydrate intake, effects may be on weight and blood sugar. Initially, you should follow the dietary advice fairly strictly prescribed by your dietician. When you’re proud of your weight and health, you’ll carefully try eating more carbs if desired.
Health benefits of a Low-Carb diet
– Lose excess weight: Low carb makes it easier to reduce without hunger, and without having to count calories.
– Reverse type 2 diabetes : Low-carb diets can help reduce or maybe normalize blood glucose , and thus potentially reverse type 2 diabetes.
– A Healthy Stomach : Low carb might help settle an uneasy stomach, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhea, cramps, and pain.
– Reduce sugar cravings : A low-carb diet reduces and eliminates cravings for sweets.
Bonus Benefits : Shrinking fat levels, lower blood glucose , improved mental clarity, and a calmer gastrointestinal system are the foremost frequently cited benefits of low-carb eating.