Beginner’s Guide to Start a Low-Carb Diet

low-carb diet

A low-carb diet is one which encourages avoiding foods that are high in carbohydrates while focusing more on consuming foods that are high in proteins, natural fats, and vegetables.

Many nutritionists and doctors recommend adopting this diet as it not only aids in weight loss but also helps in dealing with various health issues such as heart diseases, diabetes, and metabolic syndromes.

If you are new to this health term, this article will help you learn everything that is related to low-carb diets.

What Foods to Eat and Avoid on a Low-Carb Diet?

On a low-carb diet, you should stay away from foods that are full of starch and sugar as these foods are much higher in carbs. Some of these food items include soda drinks, juices, chocolate bars, potato chips, French fries, cooked rice, donuts, candies, beer, and bread.

Remember that water drinks are low in carbohydrates. Thus, the intake of water, coffee, and tea are totally acceptable. However, it’s recommended to avoid using sweeteners in your caffeine and a modest amount of milk or cream can be used.

Food items that are preferable in this kind of diet are meat, chicken, fish, eggs, fruits (in moderation), vegetables, nuts, Greek yogurt, butter, olive oil, and coconut oil.

 How Many Carbs Need to Be Taken Per Day?

A range of 100-150 grams of carbohydrates works completely fine per day if you work-out regularly. People who may be suffering from metabolism issues must consume carbs under 50 grams per day. If you want to calculate carbs before the intake, you can calculate it by “net carbs = total carbs – fiber”. This way, you can be aware of your daily intake of total carbs.

Each person is different so what may work well for one individual may not work out for another. Thus, it is better to figure out yourself the best amount of carbs that work well with you.

Remember if your aim is to lose weight, then reduce the substantial amount of carbohydrates in your diet. By doing so, you will automatically reduce your appetite without having to count calories or measure food portions before eating.

What are the Potential Benefits of a Low-Carb Diet?

A well-known benefit of a low-carb diet is the resultant weight loss. In addition to that, it normalizes blood sugar and reduces the symptoms of bloating, diarrhea, cramps, and pain. If you are struggling to stay away from sweet foods, you will be glad to know that low-carb diets usually reduce and even eliminate cravings for sweet.

These are some common benefits of a low-carb diet. You’ll be surprised to know that some people even have experienced some more life-changing health benefits like lower blood pressure, less acne, better fertility, and improved mental health.

This diet is a good start to lose/maintain weight and experience other health benefits too. However, to see these beneficial effects you must follow the diet plan properly. If you want long-lasting health results, make sure to incorporate a few hours of regular exercise into your daily routine to make the results of your diet even more effective.

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