If you are a beginner in the low-carb diet world, this is the ultimate guide you need.
You are probably aware of the massive success of the low-carb diet around the world. People are drawing more towards it in health consciousness and because of its successful results in reducing weight and improving health.
These diets have existed for several decades, and doctors of all ages have been recommending them. An even better idea is not to resort to unique or expensive products and not count calories either. The best low-carb diet is to fill yourself with plenteous whole foods and consume more nutrition that way.
What Is A Low-Carb Diet?
A low-carb diet reduces your carbohydrate intake, which you consume through pasta, bread, and sugary foods. Instead, you eat lot more vegetables, fats, proteins, and whole grain foods in this diet.
In this diet, you eat more fat and protein to full your calorie-requirements, with fat being the primary source of necessary calories. Most low-carb eating plans incorporate more fat because they contain the essential macronutrients your body needs.
The advantage of fat is that it is the lowest effect on your insulin levels and blood sugar. Controlling sugar and insulin levels in your body is key to burning fat better for energy. However, whether the fat is a body or dietary fat depends on how recently you had a meal.
Low-carb eating plans exist in several shapes and sizes. The most common worldwide are carb cycling, the Keto diet, the Atkins diet, the paleo diet, and others. It is better to run a medical exam with your doctor, analyze your health-status and then meet a nutritionist to determine the best diet plan for you.
Another essential fact to acknowledge is that not all diet-plans suit or affect everyone in the same way. We all have different body types with different medical histories. How a particular diet would affect us depends on our metabolism and the workings of our digestive system.
Hence, selecting a diet just because you noted satisfactory results in people around you is not a wise thing to do. It would be best to go through a proper channel with healthcare experts for the best diet-plan and execute accordingly.
Basics
To simplify the diet for you, we have broadly categorized the foods you must eat and must not.
You Must Avoid:
- Bread
- Pasta
- White rice
- Potatoes
- Beans
- Artificial foods
- Processed meats
- Starchy foods
- Sugary foods
You Must Eat:
- Natural fats like butter
- Vegetables and especially leafy greens
- Eggs
- Fish
- Meat
You can snack on berries, nuts, quinoa salads, and foods that fill you up well but do not increase your body’s carb level.
Who Is Not Eligible for a Low-Carb Diet
If you do not suffer from any chronic health issues, it is safe for you to begin a low-carb diet. However, those who fall under the categories below must not start with the diet unless they have sought approval from a doctor.
- Those who have diabetes and are on medications or insulin
- Those mothers who are breastfeeding
- Those who suffer from blood pressure problems and are on medications.
Final Thoughts
Low-carb diets help reduce your carb intake while increasing fats and proteins in your meals. The idea is to maintain your sugar and insulin levels to burn fat better, gain more energy and lose weight. Many have experienced multiple health benefits from adopting a low-carb diet, and it could work for you as well.