Starting a diet can be an overwhelming task if you don’t know where to start first. Luckily, this helpful guide will brief you about low-carb diets as well as the many ways you can implement them. Read on below to find out if it’s the right one for you.
What is a Low-Carb Diet?
Basically, it means that you consume fewer carbohydrates and more protein and fats. So that means you can eat any type of protein (as long as it’s not fried), any type of greens or fruits that are not high in sugar, and healthy fats. You avoid sugary or starchy foods like bread, pasta, rice, and potatoes, but you can have whole foods and some types of cheese. Your carb intake really depends on the diet you’ve chosen and your goals; however, it ranges from 50-150 grams of daily carb intake according to your needs.
A low-carb diet doesn’t mean you stop eating all carbs; some can actually be included in your diet naturally without feeling deprived. You just need to know which is low in carbs and which isn’t. Cheese, for example, is actually low in carbs, but you need to understand which types can be eaten that won’t affect your weight. Consider cheeses like brie, goat cheese, camembert, or gruyere as they have around 0.1 grams of carbs. Cheese like Gouda, Roquefort, mozzarella, and parmesan or Swiss are also low in carbs.
Understanding how much carbs any food group has will allow you to adjust your diet and what you eat without feeling guilty. And you’ll get to enjoy eating all your favorite food but in moderation.
Benefits of a Low-Carb Diet
For years, many have opted to follow this type of diet because it has shown the most results in weight loss. They’re also known to improve blood sugar levels as well as cholesterol and blood pressure.
Many nutritionists and fitness gurus have started the trend of meal prepping and meal planning. There is a ton of helpful ways to do that at home, but when you’re short on time, research and planning can be a hassle. You can read more articles online, on which low-carb diet is best for you as well as if you should choose a meal-delivery option. We’re often too busy to follow-up on a diet, and so ready-made meal plans can help us get started and give us the boost we need to continue dieting.
Types of Diets
Nowadays, a low-carb diet has branched out to many types of diets that you can follow according to your needs, health, and goals. Check with your physician first which diet suits you, especially if you have any pre-existing medical condition like diabetes.
This diet has been taking the world by storm for its effective weight loss results. This is a very low-carb, high-fat, high-protein diet. Carb intake ranges between 20-50 grams a day. The goal is to limit carbs in a way that your body goes into a metabolic state known as ketosis. This will allow you to release fatty acids into your liver and produce ketones which will be your main energy source. Even though you’re cutting out bread and pasta, you can still have dairy on a keto diet seeing as fat is kind of your friend on this diet. Cheese, milk, yogurt and ice-cream can easily fit into your diet, but just watch out for sodium and sugar levels by not including them in each meal.
There are many Keto-friendly recipes you can start out with online. Some of them will require you to make your own food at home like homemade keto bread using cauliflower or eggs, as well as homemade cheese. They’re healthier, a cheaper option, and low in carbs.
Low-Carb Variation Diets
A simple, low-carb diet can be easily followed if you follow the carb intake range of 50-150 grams daily. If you’re looking for weight loss, then 50 grams is recommended, go higher if you’re looking for moderate weight loss. Low-carb diets can be Paleo or Mediterranean like how our ancestors did by eating natural, traditional and unprocessed foods. Create your own meal plans or look up recipes online. Consider also carrying around low-carb snacks with you to avoid cravings or the feeling of deprivation – which may cause you to fall off the wagon. Always have snacks like baby carrots, nuts, unsweetened yogurt, cheese slices, and hard boiled eggs.
Following a low-carb diet can seem daunting at first, but once you get the hang of it, you won’t even miss carbs. You’ll see results by just mixing and matching food groups to suit your lifestyle.