A dietary regime refers to a particular course and schedule that a person sticks to, either for medical reasons or for losing weight. Studies show that indulging in certain diets can be very beneficial for your body.
These include vegan diet, keto diet, detox diet, and low-carb diet. Today, we’ll be talking about the low-carb diet. You are in the right place at the right time if you’ve made up your mind to follow a low-carb diet. In this blog, we will address the tips, benefits, and side effects of a low-carb diet.
A low-carb diet restricts the intake of carbohydrates in various food products. Research proves that such a diet guarantees weight loss and also reduces the chances of certain body ailments like obesity. You have to consume high protein and green products and, cut down on sugary elements in your diet such as salad dressings and flavored yogurts.
Table of Contents
10 Low-Carb Diet Tips
Foods that are Low in Carb
Pitfalls and Side Effects of a Low-Carb Weight Loss Plan
Low Carb Diet Meal Ideas for a Day
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1. 10 Low-Carb Diet Tips
Your dietary choices determine how healthy you are in mind and body. The following pointers to a fine, low-carb diet can significantly impact your health and well-being positively.
Low-carb diet ‘eats’: Make sure that you have a healthy intake of green, leafy vegetables, fruits, seeds, fish, eggs, and high-fat dairy products.
Low-carb diet ‘don’t-eats’: Do not consume sugar or processed sugars, trans fats, and packaged and processed food products.
Make a meal plan: Scheduling a meal plan before starting your low-carb diet can go a long way. You can map out your meals for the upcoming week or month, whatever works best for you! This will aid you in stocking your groceries in advance and in avoiding the consumption of unhealthy junk food that might be available in your kitchen cabinet.
Execute your meal plan: Merely planning your diet is simply a waste of time and resources if you don’t execute it. Strengthen your will to follow your dietary schedule to a T.
Think about carb cycling: Carb cycling doesn’t suit everyone but you can try and test if it works for you after consulting your dietician. It involves consuming low-carb products for a few days followed by high-carb products on the following day.
Have low-carb snacks readily available: Ensure that you have some low-carb snacks to munch on in case you feel hungry between meals. These are healthy alternatives for high carbohydrate snacks, for instance, cheese and unsweetened yogurt.
Do not overeat: You might encounter pangs of hunger due to reducing the carbohydrates in your diet. But, this doesn’t mean that you will consume proteins and other food items in excess. This can be very harmful to your body. Try to slightly snack between meals and give your body time to adjust to the new regime.
Food substitution/ alternatives: It is smart to substitute high-carb products with similar low-carb products. For example, you can substitute taco shells with lettuce leaves. Leaf tacos are yum!
Exercise: Don’t engage in an intense workout while on a low-carb diet because your body needs more carbohydrates than your current intake to endure such exercise.
Know the difference between various forms of carbs: Simple carbs are digested easily and you can eat them as a part of your diet. These include fruits. However, you should avoid processed carbs like flour and sugar.
2. Foods that are Low in Carb
Your low-carb diet should include the following items:
Green leafy vegetables: Cauliflower, broccoli, etc lower blood cholesterol.
Avocados: These reduce LDL cholesterol if consumed daily.
Nuts and seeds: Walnuts and almonds also reduce LDL cholesterol levels in the body. However, make sure that you do not munch on them too much. Tbh, they are worth munching on but not when you’re trying to lose weight!
Fruits and eggs: Fruits are simple carbs and therefore, healthy for you to consume. Oranges, apples, pears, you can eat them all! Eggs with Omega-3 are also a good choice.
Meat and Fish: You can consume beef, chicken, pork as well as salmon and trout.
Dark Chocolate: It can hinder your progress if you eat too much. However, consuming dark chocolate in moderation lowers LDL cholesterol.
Beverages: A healthy intake of sugarless wine can also work out for you. In addition, coffee, tea, and other non-sweetened beverages can be consumed.
There are also certain low-carb products that you can prepare in advance and freeze to avoid the hassle. These are, chicken lettuce wraps or tacos and egg muffins.
3. Pitfalls and Side Effects of a Low-Carb Weight Loss Plan
A low-carb diet has a plethora of health benefits. However, we advise you not to follow a low-carb diet without your dietician’s instructions as it has several pitfalls:
Constipation or diarrhea
Fatigue and tiredness can result in reduced activity
Muscle cramps and skin rashes
High cholesterol in the long-run
4. Low Carb Diet Meal Ideas for a Day
Here are some great meal ideas for a low-carb diet:
Breakfast: You can eat your breakfast like a king with these yummy food items on your menu! You can cook a vegetable omelet, fried vegetables, or bacon and egg.
Lunch: Unflavored yogurt, nuts, berries, veggies, almonds, and some sugarless beverage sounds like a mouthwatering meal!
Dinner: Leafy protein tacos/ chicken/steak with some fresh veggies and a salsa sauce are a great combination!
If you are an active person, then you can increase the intake of vegetables and fruits in your meal. You can also give in to the guilty pleasure of consuming dark chocolate once in a while. Additionally, choose some low-carb snacks to munch on during the food intervals. We don’t want to starve you to death!
5. Frequently Asked Questions or FAQs
How many carbs can you consume in a low-carb diet?
A keto diet is a very strict low-carb diet that allows only 20-50gms of carbohydrates a day. However, a majority of moderate low-carb diets suggest an intake of 50-150 grams of carbohydrates in a day.
Eating unprocessed food items can help you achieve this standard of intake. The diet we described above provides about 50gms of carbs per day. Remember to include plenty of low-carb products in your diet like vegetables and fruits. You can increase your intake if you are not on a very strict regime or are fit and active.
Is peanut butter low in carbs?
This is a very common question that lingers in the mind of almost every person thinking of following a low-carb regime. Many experts are at loggerheads owing to this question. Some experts are totally against peanut butter while others are a bit lenient.
We suggest that you choose low-carb peanut butter within the dietary limits and consume it in moderation. Peanut butter usually contains 5-7 grams of net carbs. However, if you choose the correct brand, you might be able to reduce this intake to 4grams in two tablespoons. Keep in mind your daily carb limit and enjoy your guilty pleasure!
What is the lowest carb cereal?
There are several kinds of cereal in the market that claim to be low in carbs. However, it is crucial to know which of these brands merely claim to be low in their carb content and which are low. Some of the cereals that we recommend include:
ProGranola 12g protein: It is extremely low in net carbohydrates, is soy-free, and is high in protein. It has yummy vanilla and cinnamon flavor with some coconut. Try it today!
Wheaties: They are also quite low in their carb content as compared to other cereals in the market.
Keto and Co’s Hot Breakfast: These are infamous for tasting like oatmeal. This cereal is sweetened with coconut and comes in a variety of flavors.
Special K Original: An all-time favorite of most people, Kellogg’s Special K is a fine choice too.
You can find any of these cereals easily at your nearest grocery store.
Low-carb diets offer the solution to many health problems like Type-2 diabetes. However, merely reducing your intake of carbs is not the right way to go forward. You can decide to follow a balanced diet regime with the right amount of vitamins, minerals, carbohydrates, fats, and proteins. This will ensure your well-being and a healthy intake of all nutrients. Additionally, combine your diet with daily exercise to stay fit.
Although research has found that the low-carb diet is a boon to the health of many people, it has plenty of side effects too. We strongly recommend that you follow it only after your dietician’s advice. A self-made diet can result in an imbalance of nutrients in the body, which can prove fatal.
Choose a diet for yourself that suits the dietary needs and requirements of your body. Eat healthy, exercise, and stay positive.