Today, there are plenty of diets to choose from. Some are for gaining weight while others are for losing weight, living a healthy life, and lowering cholesterol. One of the most popular diets is the low-carb diet. If you’re one of the many who want to give this a try but don’t know much about it, you’re in the right place.
Here are some of the most important things you need to know about the low-carb diet:
- Elements Of A Low-Carb Diet
As the name implies, a low-carb diet restricts carbohydrates like the ones in fruits, grains, and starchy veggies. This diet will also emphasize foods that are rich in fat and protein. There are different kinds of low-carb diets existing. And know that every diet comes with a varying restriction on the amount and kind of carbs you can eat.
Here are some of the diets you can try:
- Keto Diet
A keto diet will require you to eat not more than 50g of carbohydrates every day and significantly increase your fat intake.
- Atkins Diet
This diet will take you through four stages. With the Atkins diet, you’ll begin with a very low-carb consumption and then slowly introduce foods rich in carbs throughout. This diet is ideal for those who prefer more structured plans.
- Traditional Low-Carb
A traditional low-carb will include 50-100g of carbohydrates every day. The majority of people begin with this since it’s less restrictive compared to keto diet plans but still can offer results.
- Low-Carb Diet Tips
Listed below are some tips that might help you make the most out of your low-carb diet:
- Exercise Properly
Exercise is a crucial part of one’s overall health. You need to avoid a sedentary lifestyle but avoid too much exercise. If you’re on a low-carb diet, you need to avoid distance running and other intense activities. It’s because those who are doing exercises requiring extra endurance like marathon training need more carbs to fuel their bodies.
- Make A Meal Plan
With a meal plan, everything will become a lot easier. Those who want to follow low-carb diets can plan all their meals before going to the grocery store. Planning your meals ahead of time will help you stick to your diet. Knowing what you’re going to eat for dinner or lunch may help you avoid creating unhealthful food options like stopping at restaurants.
- Bring Low-Carb Snacks With You
Some of the low-carb snack choices you can eat between meals are:
- Regular or baby carrots
- Handful of nuts
- Unsweetened yogurt
- Hardboiled eggs
It’s crucial to regulate the portion size of your snack so you won’t overeat.
- Risks With Low-Carb Diets
While a low-carb diet can offer benefits, keep in mind that like other diets, it also carries a few side effects. The side effects are the outcome of a drastic and sudden reduction in carbs, which include muscle cramps, constipation, and headache.
On the other hand, a drastic drop in carbohydrate intake will put the body in ketosis, a condition where the fats are transformed to ketones. With this condition, you’re more likely to deal with fatigue, weakness, bad breath, and headache, particularly in the early days. Also, a severe limitation because of this diet may result in a problem in the digestive system and nutritional deficiencies.
So, before you give a low-carb diet a try, it’s best to consult a nutritionist or a doctor to avoid any problem and to determine if it’s right for you.
- Foods To Eat On A Low-Carb Diet
While the list of foods for a low-carb diet differs depending on the plan, here’s a list of foods you’d generally eat when following such a diet:
- Non-starchy veggies
- Cheddar cheese
- Pork, beef, lamb, and chicken
- Coconut oil, olive oil, and canola oil
- Greek yogurt
- Seafood and fish
- Dark chocolate
- Cottage cheese
- Foods To Avoid On A Low-Carb Diet
The following is the list of foods you need to avoid or limit when you’re on a low-carb diet:
- Grains and bread
- Starchy vegetables
- Sweet and dried fruits
- Sweetened yogurt
- Fat-free and low-fat salad dressings
- Legumes and beans
- Sugar in any form
- Gluten-free baked goods
When you’re following a low-carb diet, it must be crucial that you opt for food that’s low in carbs but highly nutritious. Some foods must be reduced while others should be avoided altogether. Your choice will depend on your personal carbohydrate tolerance.
When following low-carb diets, you must follow all rules associated with it to prevent any problem. Nevertheless, whether you want to lose weight or reduce your insulin levels, make sure to consult your doctor first before you make any changes.