Low Carb Diets: What You Need to Know
Low Carb Diets: What You Need to Know
Low carb diets have become increasingly popular in recent years, with many people turning to this way of eating for weight loss, improved health, and increased energy. But what exactly is a low carb diet, and how does it work? A low carb diet is a way of eating that limits the amount of carbohydrates you consume. Carbohydrates are the body's primary source of energy, so when you limit your carb intake, your body is forced to use other sources of fuel, such as fat. This process is known as ketosis, and it is the basis of many low carb diets. 
The Atkins diet is one of the most well-known low carb diets. It involves four phases, with the first phase being the most restrictive. During this phase, you consume only 20 grams of carbs per day, mostly from vegetables. As you progress through the phases, you gradually increase your carb intake.
The ketogenic diet is another popular low carb diet. It involves consuming very few carbs (usually less than 50 grams per day) and high amounts of fat. This forces your body to enter a state of ketosis, where it burns fat for fuel instead of carbs.
The Paleo diet is a low carb diet that focuses on eating foods that were available to our ancestors, such as meat, fish, vegetables, and fruit. It limits the consumption of processed foods, grains, and dairy products.
Low carb diets have been shown to be effective for weight loss, as well as for improving markers of health such as blood sugar, cholesterol, and blood pressure. They may also be beneficial for people with certain medical conditions, such as diabetes and epilepsy. However, low carb diets are not without their drawbacks.
They can be difficult to follow, especially in social situations where carb-heavy foods are often the norm. They may also lead to nutrient deficiencies if not done properly. If you are considering a low carb diet, it is important to speak with your doctor or a registered dietitian to ensure that it is safe and appropriate for you.
They can help you determine the right amount of carbs to consume, as well as provide guidance on how to meet your nutrient needs while following a low carb diet. In conclusion, low carb diets can be an effective way to lose weight and improve health markers. However, they are not for everyone, and it is important to approach them with caution and guidance from a healthcare professional.
What food can you eat on a low carb diet?
Here are some of the foods to eat on a low carb diet:
- Meat: beef, lamb, pork, chicken
- Fish: salmon, trout, haddock, tuna
- Eggs: whole eggs, egg whites, egg yolks
- Non-starchy vegetables: spinach, broccoli, cauliflower, carrots, asparagus, tomatoes
- Lower carb fruits: oranges, blueberries, strawberries, raspberries, blackberries
- Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds, pistachios
- High-fat dairy: cheese, butter, heavy cream, Greek yogurt
- Fats and oils: lard, avocados, avocado oil, olive oil, coconut oil
It is true that low-carbohydrate diets have also been linked to benefits such as controlling of blood sugar levels in people with diabetes. But we still don’t know what long-term effects they have on your body. A low-carbohydrate diet is also hard to stick to and can leave you feeling tired, unable to concentrate, and possibly constipated, as many sources of dietary fibre are excluded. If you want to try it, talk to a dietitian first.
Foods to include in moderation
Unless you’re following a very low carb or keto diet, you may also want to include small amounts of these foods:
- Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
- Higher-carb fruits: bananas, pineapples, mango, and many others
- Whole grains: brown rice, oats, quinoa
- Legumes: lentils, black beans, pinto beans, chickpeas
- Higher-carb dairy: milk and full-fat yogurt
Dark chocolate is high in antioxidants and may benefit your health if you eat it in moderation. Choose dark chocolate with at least 70% cocoa.
In addition, you can drink dry wines with no added sugar or carbs. Just be aware that both dark chocolate and alcohol may hinder weight management if you eat or drink too much.
Because many beverages can be high in carbs and calories, consider choosing drinks free of added sugar whenever possible such as coffee, tea, or sugar-free sparkling water.
What should I avoid eating on a low carb diet?
Depending on your daily carb allowance, you might need to limit or avoid the following foods:
- Sweet snacks: candy, ice cream, baked goods, other products that contain added sugar
- Refined grains: white rice, white pasta, tortillas, crackers
- Diet and low fat products: including dairy products, cereals, or crackers that are low in fat but contain added sugar
- Highly processed foods: convenience meals, fast food, cookies, chips, pretzels
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks
Be sure to check the ingredient labels of foods to find options that fit into your diet.
https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu#fa-qs
Another good option is cutting back on free sugars: the type in juices and smoothies, sugar-sweetened drinks, jams, cakes, biscuits, sweets and puddings. These provide energy from the carbohydrate they contain, but little other nutrition.
