A low-carb diet is a great option for those seeking ideal health.
Unfortunately, after years of hearing that fats are the enemy, red meat and eggs raise cholesterol.
And since calorie reduction is the answer, it's no wonder people don't know where to start.
Fortunately, starting a low-carb diet is easy. There are many versions of low-carb diets that can be adjusted to suit individual needs.
Read On To Learn About The Basics Of A Low-Carb Diet.
A low carb diet consists of eating proteins and fats with less than 100 grams of carbohydrates per day.
It consists of eating eggs, meat, fish, fruits (in moderation), vegetables, nuts, seeds.
Good fats, like avocado and olive oil.
It also means NOT eating highly processed foods, sugar, high fructose corn syrup, and low-fat foods.
If it has more than 5 ingredients, you SHOULD NOT eat it.
Simply cook your meats and vegetables separately and store them in the refrigerator separately.
In no time, you'll have a variety of meats and vegetables to mix and match for a one-pot meal throughout the week.
Eat lots of salads. Take advantage of Romaine lettuce, organic lettuce, and a variety of mixed salads.
Top with your favorite protein source or leftovers from dinner the night before.
It's always best to make your own salad dressing using extra virgin olive oil, your favorite vinegar, herbs, mustard, lemon, and season with Himalayan salt and pepper.
Just to be clear about what a low carb diet is, take a look at the following list:
Foods to AVOID:
- Soft drinks
- Ice cream
- Sweet
- Fruit juices
- Breads and pastas (wheat, barley, rye and spelt)
- Any food processed with trans fats – hydrogenated or partially hydrogenated oils
- All vegetable oils
- Artificial sweeteners
- “Low-fat” or “diet” foods
Foods to Eat on the Low-Carb Diet:
- Preferably grass-fed meats, including beef and chicken
- Salmon and other fish – preferably wild-caught
- Eggs
- Fruits (in moderation)
- Vegetables
- Nuts
- greek yogurt
- Butter and Olive Oil
- Coconut oil
- Dark chocolate – containing a minimum of 70% cocoa (1 unit)
- Drinks include coffee, tea or water
Each meal should consist of one of three items:
1. Meat and Poultry, Fish and Other Seafood, Eggs.
- Meat and Poultry: beef, hamburger (without bun), steak, chicken, turkey, veal. Choose the fattier cuts, they are more filling.
- Fish and Seafood: Salmon, cod, haddock, shrimp, clams, trout, tuna, mackerel. In fact, any fish, the fattier the better and carry more omega-3s.
- Eggs: It is best to choose eggs enriched with omega-3. They are healthier.
2. Fats and Oils.
- Fats and oils: Grass-fed butter, coconut oil, lard, and olive oil.
3. Low-Carb Vegetables.
- Vegetables: broccoli, cauliflower, carrots, spinach, onions, mushrooms, lettuce, cabbage, cucumber, kale, etc. Eat whatever vegetables you want and try to have some at every meal.
2. The Different Types Of Low Carb Diets You Can Try
Keto Diet: This is the strictest plan, requiring you to eat less than 50g of carbs daily and significantly increase your fat intake.
This is a popular weight loss diet.
Traditional Low Carb: This approach includes 50 to 100g of carbohydrates daily.
This is where many people start because it is less restrictive than a keto diet meal plan but can still deliver results.
Atkins Diet: The Atkins diet takes you through four phases.
Starting with a very low carbohydrate intake and gradually introducing more carbohydrate-rich foods.
It's good for people who like a more structured plan.
Dukan Diet: This option also includes four phases:
Two for weight loss and two for maintenance. For example, the first phase of the Dukan diet focuses on protein-rich foods.
The second adds vegetables, the third allows for two “celebration” meals per week.
And the fourth is about keeping your weight stable.
It also attracts people who need a planned approach.
Paleo: Just because the paleo diet eliminates grains doesn't mean it's low in carbs.
Especially if you eat root vegetables (like sweet potatoes) and fruits.
But it can be followed that way.
3. How Many Carbohydrates Do I Need To Eat Per Day?
On a low-carb diet, someone with an average activity level should stick to less than 100 grams of carbs daily.
A range of 100-150 grams of carbs per day works well.
If you are very active, exercise daily and want to maintain your weight.
For those who may be dealing with metabolism issues, eating less than 50 grams per day would work well for them.
One of the best ways to lose weight is to reduce the amount of carbohydrates in your diet.
This reduces appetite naturally, without having to be strict about portion control or calorie counting.
You can eat until you are full, and still lose weight.
Every person is unique and what works for one individual may not work for another.
It's important to find the best amount of carbohydrate intake that works well for you.
Here are some examples to consider:
Start with 100-150 grams of carbs per day.
This amount works well for someone who is quite active, lean and healthy and wants to maintain their weight.
However, you can still lose weight with this amount.
You can eat:
- Several fruits a day
- Vegetables
- Some starchy vegetables, such as sweet potatoes and potatoes with skins
- Healthy grains like oats
If you want to lose weight – choose 50 to 100 grams of carbohydrates per day.
You can still eat:
- 2-3 pieces of fruit per day
- All the vegetables you want
- Minimum amount of starchy vegetables
Losing weight quickly can be achieved with 20 to 50 grams of carbohydrates.
This amount of carbohydrates works well for those who have diabetes or are obese.
Eating 20-50 grams of carbs per day forces the body into ketosis , providing the body with ketones.
You will lose weight easily and it will kill your appetite.
You can eat:
- All the vegetables you want
- Some berries – choose organic
- Avocados, nuts and seeds (good fats)
Conclusion: A low-carb diet is NOT a no-carb diet. There is room for plenty of low-carb vegetables.
Find out what works for you.
4. How To Accurately Determine Carbs On A Low-Carb Diet
The most accurate way to determine carbs on a low carb diet is to weigh the ingredients.
Especially if someone has diabetes or a metabolism that is resistant to weight loss.
A digital kitchen scale is worth it and will be your best friend.
Weighing ingredients such as raw vegetables before cooking will provide the most accurate carb counts.
It also helps alleviate any issues with recipe conversion.
If the ingredients are weighed and the carbohydrates calculated before cooking, there is no need to weigh portions after cooking – visually dividing the dish is sufficient.
5. Good Carbs VS. Bad Carbs?
It's pretty easy to separate good carbs from bad carbs.
Good carbs are full of fiber, are slowly absorbed into our systems, and prevent spikes in blood sugar levels.
When and if you are going to eat carbs, you should focus on good carbs.
They include plant foods such as:
fruits and vegetables, rich in vitamins, minerals, fiber and phytochemicals.
However, people who are trying to lose weight need to be careful about whole grains, legumes, tubers, and fruits that are high in sugar.
Bad carbs include “white” refined grains, foods with “added” sugars.
According to the American Journal of Clinical Nutrition, Americans are consuming more sugar than ever before through processed foods and many don't realize it.
This also applies in Brazil when we look at people's diet.
Sugar consumption in the UK and the US
Source: Johnson RJ, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition, 2007.
Refined grains and sugars raise blood sugar levels in the form of glucose.
The best carbohydrates are those that are not processed, like whole foods.
Avoid artificial sweeteners and added sugars, such as high-fructose corn syrup, used to sweeten baked goods and beverages.
Added sugars provide no nutrients and are loaded with extra calories.
There are numerous low-fat and fat-free products on the market today.
However, what many don't realize is that in order for the product to taste good when removing the fat, they often add sugar.
Use a ‘nutrition label' to sort out good carbs from bad carbs.
For example,'dietary fiber' indicates the amount of carbohydrate that is not digested and passes through the intestinal tract without being absorbed.
The ‘sugars' listed on the label tell you the total amount of carbohydrates from all sugar sources, such as fructose, lactose or high fructose corn syrup.
It is important to distinguish between added sugar and natural sugar.
To do this, check the ingredients list and look for the source of sugar, such as white or brown sugar.
Are any of the first three or four ingredients sugar? Most foods are made up of the first three to four ingredients on the list.
Bottom Line: Many sugar-free or low-calorie foods contain sugar alcohols, such as Xylitol, Sorbitol, Mannitol, Lactitol, and many others. These can cause diarrhea, cramping, and gas in some people.
6. Is High Protein Diet The Same As A Low-Carb Diet?
Protein is an important element in building lean muscle tissue and, when combined with exercise, produces satisfactory results.
Normally, your body burns carbohydrates for energy;
However, when you cut out or reduce carbs, the body goes into ketosis.
Your body burns its own fat for fuel, making your fat a primary source of energy and you lose weight.
Conclusion: A high-protein diet can be balanced with a low-carb diet by focusing on high-quality proteins and plenty of vegetables without the processed foods.
7. Who Should Not Follow A Low-Carb Diet?
Not everyone should opt for a low carb diet.
If you are pregnant, it is possible to follow a low-carb diet (and it may even be recommended if you have gestational diabetes).
But talk to your doctor to find out what's right for you and to make sure you're covering any nutritional gaps.
Many pregnant women find that the thought of eating protein and fat makes them sick.
This can be especially common in the first trimester. They naturally crave more carbs. You should always listen to your body.
Consider your lifestyle as well.
If you are someone who does intense Cross Fit style workouts.
A low carb diet may not fuel you properly.
As for if you are dealing with health issues, you really need to contact your doctor.
For example, if you have kidney disease, you'll also want to talk to your doctor about adequate protein intake.
If you have heart disease, you can still eat low-carb.
But it may be better to opt for monounsaturated fats (avocado, nuts, and olive oil) instead of saturated fats (butter and red meat).
Everyone's cholesterol levels respond differently to a low-carb diet.
So if yours is rising, switch to unsaturated fat sources.
Generally, this is a diet that most people can follow. If you have a chronic condition, work with a doctor who understands low-carb diets.
A FREE THREE-DAY LOW-CARB MENU SAMPLE
Your choices and portion sizes will depend on your individual carb goal and calorie needs.
But here's a mock low-carb meal plan to give you an idea of what it's like.
Day one:
- Breakfast Vegetarian Omelette Topped with Avocado
- Lunch Burrito Bowl (no rice or beans) with extra fajita vegetables, extra meat (your choice), cheese, guacamole and salsa
- Dinner Grilled chicken breast with mixed roasted vegetables (broccoli or cauliflower) and half a buttered sweet potato
- Snack option Mixed berries with a little almond butter
Day two
- Breakfast Chia Seed Pudding Topped with Nuts and Melon
- Lunch Arugula salad with grilled salmon
- Dinner Chicken or steak tacos on lettuce; salad with tomato and vinaigrette
- Snack option Pack of olives, such as Divina pitted olives, plus raw vegetables
Day three
- Breakfast Eggs with sautéed greens (spinach or kale); strawberries or blueberries topped with Greek yogurt and chopped walnuts
- Lunch Chicken and vegetable soup (no rice or noodles)
- Dinner Shrimp and vegetable stir fry with cauliflower rice
- Epic Bar Snack Option (Grass-Fed Beef Protein Bar) with Cucumber and Red Pepper Strips
Conclusion
A low-carb diet is the easiest, healthiest, and most effective way to reverse metabolic diseases and lose weight.
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