Low-Carb Diet Introduction:
As the name Specifies, its a diet that speaks about the in take of foods that are low in carbohydrates. Now its trending that everyone is speaking about living healthy, going low carb, paleo or keto. But in common we can say this as eating healthy food.
Low-Carb Diet emphasis to avoid processed foods mainly like refined flour and sugar and eat only nutritional foods which has balanced fat, protein and low carbs.
Obesity is the common health issue with the millennium generation. Eating foods with high in Carbs and sugar are the major causes for obesity. This diet suggest to reduce the intake of calories from carbs and increase the intake of calories from good fat and protein.
When the carbohydrate intake is more, the body undergoes a complicated process to convert this extra carbs into triglycerides which is bad fat. When we reduce the carb intake and increase the good fat intake, the body adopts to its natural and easy metabolism of burning fat.
Once the carbohydrate intake is reduced, then there is a control over blood sugar level and ultimate weight loss. There are many other benefits for low-carb diet.
It is important to consult your doctor before lowering your carbohydrate intake, specially when you are already in medication like blood sugar, pressure and so on. Breastfeeding moms shouldn’t be on strict low-carb, they can go with moderate low-carb Diet.
What are the side effects on Low-carb Diet?
During the first few weeks of low carb diet, you may feel the following, but you can overcome this with simple modification in diet.
- Fatigue – Increase the intake of fat
- Headache – Drink 3-4 Ltr of water
- Constipation – Drink 3-4 Ltr of water
How to start on Low-carb Diet?
- Moderate carbohydrate
- Very Low-Carbohydrate (under 30g of carb)
Generally, the lower your carbohydrate intake, the more you loose weight and more control over blood sugar. Choose the one that suits you best.
Whats on the menu for Low-carb Diet?
- Full fat Butter, Cream
- Vegetables that grow above the ground level.
- Drinks like water, Coffee and tea without sugar
- 85% or more Dark Chocolate
I have attached the visual guide to foods on Low-Carb Diet. The values indicated are net carbs per 100g. Left to right are lower to higher carbs.
Veggies above ground level:
Veggies below ground level:
Avoid berries if you are on a strict/very low carb.
Common foods to avoid:
Above said are from my understanding and experience on Low-Carb Diet and through resources from internet. Those pictures above are from www.dietdoctor.com refer more for details.