We have studied a ton of low-carb diet before. Keto Diet, Atkins Diet – you name it and we have it. Besides there are a ton of low-carb diets available, half of the world is still struggling with their weight.
A low-carb diet is something that is actually really effective in helping you to lose weight. But what exactly is a low-carb diet? What makes it effective and what foods you can eat and what foods you need to avoid during a low-carb diet? Fret not! We have covered 101 of the Low-Carbs Diet in the post below.
Find out everything that you need to know about a low carb diet.
What is a Low-Carb Diet?
As the name implies, a low-carb diet is extremely low in simple sugars and carbs, like those found in grains, starchy vegetables, and fruits. It is not a no-carb diet, but it still restricts the carbs to its minimal. This means this diet emphasizes on the intake of more protein and fats, like that in the Keto Diet or a High-fat Diet.
As a matter of fact, for decades, we have been told that fats are detrimental to our health. However, recent studies have suggested the negative impact of carbs on our health. Therefore, you need to avoid all the carbs, meanwhile eating all the fats that will help you feel full while providing all the energy you need to carry out daily activities and still lose weight.
How Does A low-Carb Diet Work?
We know, carbs are the instant and readily available source for our body. This increases the blood glucose levels and causes the fat to be stored as the secondary energy source. When you make them unavailable by avoiding all the starches and sugar, your blood sugar tends to stabilize and the levels of the fat-storing hormone, insulin, drops.
This ultimately increases the fat burning process, making you feel more satiated, reducing the food intake and causing weight and fat loss.
How Low Carb is a Low-Carbs Diet?
As mentioned earlier, a low carb diet is not zero or no-carb diet. But it should be necessary to keep the carbs intake in check. Most of the low-carb diet such as the Atkins Diet or Keto Diet contains as low as 20 grams of carbs per day. So it is recommended not to exceed this limit if you want to lose weight effectively and want to have powerful effects on blood sugar levels as well.
Low-Carb Diet – The Basics
In a low-carb diet, your food choices depend on a few factors:
- How healthy you are
- How active you are
- What is your body weight goal
So what foods you can take and what foods you need to avoid while following a low-carb diet? Here, we have covered all the basics of a low-carb diet.
Foods to Eat in a Low-Carbs Diet
Basically, your daily food intake should be based on whole and completely unprocessed foods that are high in fats and proteins and completely low in carbs. These foods include:
- Vegetables – like tomatoes, capsicum, spinach, onion, cauliflower, carrots, etc.
- Fruits – Apples, Pineapple, pears, oranges, berries etc.
- Meat – Beef, Poultry, Lamb, pork, etc.
- Fish – Fatty fish, salmon, trout, etc.
- Eggs – Omega-3 enriched eggs
- Nuts & Seeds – Almonds, walnuts, pistachios, sunflower seeds, etc.
- High-fat dairy – Cheese, butter, Yogurt
- Fats & Oils – coconut oil, fish oil, olive oil, etc.
Foods to Avoid on a Low-Carb Diet
Now coming to which foods you need to avoid when you are on a low-carb diet.
- Sugars – fruit juices, soft drinks, ice cream, candies, cakes, etc.
- Refined grains – wheat, rice, barley, rye, bread, pasta, etc.
- Trans Fat – hydrogenated oils and fats
- Diet & Low-fat products
- Highly Processed Foods
- Starchy Vegetables – potatoes, sweet potato,
Who Should Not Do A Strict Low-Carbs Diet?
Most people can safely do a low-carb diet. However, it is recommended to not to start a low-carb diet if you are:
- Breastfeeding mother
- Suffering from high blood pressure
Low-Carb Diet is really effective and its benefits can go beyond the weight loss. However, a very low diet in carbs also come with some serious risks. So always consult your GP or dietitian before following any diet.