Ten low-carb diet tips

Many people find following a low-carb diet challenging, particularly at the beginning of the diet. Thefollowing low-carb diet tips might help people stick to their diet and may help them lose weightsuccessfully.

1. Knowing what foods are low-carb

Low-carb foods include:- lean meats, such as sirloin, chicken breast, or pork- fish- eggs- leafy green vegetables- cauliflower and broccoli- nuts and seeds, including nut butter- oils, such as coconut oil, olive oil, and rapeseed oil- some fruit, such as apples, blueberries, and strawberries- unsweetened dairy products including plain whole milk and plain Greek yogurt

2. Know the carb counts and serving sizes of foods

Most low carb diets only allow for 20 to 50 grams (g) of carbohydrates per day. Because of this, it isessential that people following low-carb diets choose foods that have a lower carb count but a highnutritional value per serving.

The foods in the quantities listed below all contain approximately 15 g of carbs:

- 1 tennis ball sized apple or orange- 1 cup of berries- 1 cup of melon cubes- ½ medium banana- 2 tablespoons of raisins- 8 ounces of milk- 6 ounces of plain yogurt- ½ cup corn- ½ cup peas- ½ cup beans or legumes- 1 small baked potato- 1 slice of bread- 1/3 cup of cooked rice

While the foods listed above all contain roughly equal amounts of carbohydrates, they are not allnutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such asVitamin D and calcium in addition to the carbohydrate content.

The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varietiesof bread and rice will provide more nutrients than white varieties, even though the carb content issimilar.

You do NOT have to give up your favorite bread, sandwiches & pizza to follow a100% paleo or ketogenic diet…

Grain-free, keto bread-baking tips

3. Make a meal plan

A meal plan can help make things easier. Anyone trying to follow a low-carb diet could try mappingout their week and plan all meals before heading to the grocery store.

Planning meals in advance can help people stick to the diet. Knowing what they are going to eat forlunch and dinner can help a person avoid making unhealthful food choices, such as stopping at a fastfood restaurant.

4. Meal prep

Planning is one thing, but preparing meals ahead of time can also help. Meal prep can help a person:

- avoid making unhealthful food choices- save time during busier times of the week- save money

Some people like to prepare a week’s worth of breakfasts and lunches ahead of time and store themeals in containers, so they are convenient and ready to go. It is possible to freeze some meals too,meaning people can prepare even more food in advance.

Having lots of pre-prepared meals on hand can help people avoid choosing less healthful options.

Popular low-carb meals to prepare in advance include:

- egg muffins- Greek yogurt bowls- protein pancakes- chicken lettuce wraps- protein and vegetable stir fry with no rice

5. Carry low-carb snacks

Low-carb snack options for between meals include:

- hard boiled eggs- unsweetened yogurt- baby or regular carrots- handful of nuts- cheese

It is essential to regulate portion size of any snacks to avoid overeating.

6. Consider carb cycling

Carb cycling involves eating very low-carb foods for a set amount of days, followed by one day ofeating higher carb meals. This helps the body avoid fat-burning plateaus that can develop after weeksof low-carb dieting.

Carb cycling is not for everyone, and anyone considering it should talk to their doctor or nutritionistfirst.

7. Not all carbs are created equal

Carbs come in different forms.

Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar andwhite flour, are simple carbs.

People who are starting on a low-carb diet need to think about reducing their intake of refined andprocessed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health ingeneral.

However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, buteating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-foodsource of carbs.

Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simplerform. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, andfiber-rich fruits, such as bananas.

Complex carbs also have the added benefit of making a person feel full faster, which might preventthem from overeating. Complex carbs also make people feel full for longer, which might help themavoid snacking between meals.

8. Be aware of alternatives

Substituting high-carb foods for low-carb or no-carb foods can help reduce carb intake.

Some low-carb substitutions include:

- lettuce leaves instead of taco shells- portobello mushroom caps instead of buns- baked butternut squash fries- eggplant lasagna- cauliflower pizza crust- spaghetti squash instead of noodles- zucchini ribbons instead of pasta

9. Exercise appropriately

Exercise is an important part of overall health. People should avoid a sedentary lifestyle but refrainfrom excessive exercising.

The Centers for Disease Control and Prevention (CDC)Trusted Source recommend that adults domoderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate healthbenefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC alsosuggest that people lift weights or do other strength training exercises to improve overall health.

Those on low-carb diets may want to avoid long periods of intense activity such as distance running.This is because people who are doing a form of exercise that requires extra endurance, such asmarathon training, will need extra carbohydrates to fuel their bodies.

10. Use common sense

People should know about potential health risks before starting a low-carb diet.

Short-term health risks caused by a low-carb diet may include:

- cramping- constipation- palpitations- high cholesterol- headaches- brain fog- lack of energy- nausea- bad breath- rash- reduced athletic performance

Long-term health risks caused by a low-carb diet may include:

- nutritional deficiencies- loss of bone density- gastrointestinal problems

Some people should not follow a low-carb diet unless instructed to do so by a doctor. These groups ofpeople include those with kidney disease and teenagers.

Not everyone will benefit from, or should even consider, a low-carb diet. Anyone thinking about doinga low-carb diet should speak with a doctor before starting.

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